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Archived routeHypertrophybaserotation

4-Day Bro Split + Rehab

Legs 1Rehab

  1. WARM UPS
    Bike, shoulders, wrists
  2. SQUAT
    4 × 6–10 · rest 2:30
  3. GOOD MORNING
    4 × 8–12 · rest 2:30
  4. UNI LEG PRESS
    4 × 8–12 · rest :90
  5. UNI RDL (TE)
    4 × 8–12 · rest :60
    Rest between legs, toes elevated
  6. 3+ LEG ACCESSORIES
    4 × 8–12 · rest :90
    Leg extension, hamstring curl, glute drive, calf raise, smith machine lengthened partials, etc
  7. 5+ REHAB CYOA
    3 × 10–15
    bias timed exercises
  8. FARMERS CARRY
    3 × 30–60s · rest :60
    Trap bar
  9. 3+ ABS
    3 × 8–12 · rest :90
    Cable crunches, woodchoppers, 45deg oblique crunches, L-sit work, ab roller, ab pushing machine, decline crunches, etc
  10. 3+ HIPS
    4 × 8–15 · rest :90
    ALL: hip open/stretch, SS adductors (machine/copenhagens) & abductors
  11. SHOULDER WORK
    2 × 15 · rest :60
    ALL: 90 90s & external rotation
  12. SLED
    4 × 1–3
    no defined rest; just catch breath
  13. (PRE/REHAB)

ShouldersUpper Back

  1. WARM UPS
    Bike, shoulders, wrists
  2. OVERHEAD PRESS
    4 × 5–8 · rest 2:30
    DON'T turn this into a bench press
  3. UP ROW
    3 × 8–12 · rest :90
  4. ARNOLD PRESS
    3 × 5–8 · rest 2:30
  5. LATERAL RAISE
    4 × 8–12 · rest :90
    egyptian
  6. REVERSE CABLE FLY
    4 × 8–12 · rest :90
  7. 4+ SHOULDERS
    4 × 8–12 · rest :90
    Favor side delts. Cables, landmines, DBs, rear delt high pulls, etc
  8. FACE PULLS
    3 × 8–12 · rest :90
    Hold at top
  9. SHRUGS
    3 × 8–12 · rest :90
  10. SS CURLS & TRIS
    4 × 8–15 · rest :90
    SS=superset
  11. 2+ ABS
    3 × 8–12 · rest :90
    cable crunches, TRX, woodchoppers, 45deg oblique crunches, L-sit work, ab roller, ab pushing machine, etc
  12. ENDLESS ROPE
    5 × 45s
    no defined rest; just catch breath. Sustained effort over burst.
  13. (ENDURANCE/AGILITY)
  14. (PRE/REHAB)

Legs 2Lats

  1. WARM UPS
    Bike, shoulders, wrists
  2. DEADLIFT
    4 × 5–8 · rest 2:30
  3. CALF RAISE
    4 × 8–12 · rest :90
    full range of motion; hold at top
  4. SPLIT SQUATS/JUMP
    3 × 10–15
    No rest just catch breath
  5. BACK EXTENSION
    3 × 8–12 · rest :90
  6. NORDIC CURLS
    3 × 10 · rest :90
  7. WRIST WORK block
    2 × 15 · rest :60
  8. WIDE LAT PULLDOWN
    4 × 5–8 · rest 2:30
    Grip! Scapular retraction!
  9. CLOSE LAT PULLDOWN
    4 × 8–12 · rest 2:30
    Grip!
  10. BARBELL ROW
    4 × 5–8 · rest 2:30
  11. 4+ LATS
    3 × 8–12 · rest :90
    cable rows, neutral grip pulldown, kneeling cable lat pulldown, db rows, chest supported rows, landmine rows, DB pullover, etc
  12. SLED
    4 × 1–3
    no defined rest; just catch breath
  13. (ENDURANCE/AGILITY)
  14. (PRE/REHAB)

ChestArms

  1. WARM UPS
    Bike, shoulders, wrists
  2. BENCH
    4 × 5–8 · rest 2:30
  3. DB PRESS
    3 × 5–8 · rest 2:30
    DB or smith machine. occasionally vary the bench angle or make guillotine for DB
  4. CABLE FLY
    3 × 8–12 · rest :90
    seated to remove balance limiter
  5. 2+ CHEST
    3 × 8–12 · rest :90
    cable press around, db fly (bottom partials), etc
  6. 3s DEFICIT PUSHUPS
    3 sets · rest :90
    pause 3sec at bottom. Also vary: diamond, wide, tricep, decline, bring sally up, etc
  7. CHIN UPS
    3 × 5–8 · rest :90
  8. 2 CURLS
    3 × 8–12 · rest :90
    work different heads (no exercise redundancy!)
  9. 2 (UNI) TRI EXT
    3 × 8–12 · rest :90
    work different heads (no exercise redundancy!)
  10. REVERSE CURLS
    3 × 5–8
  11. LATERAL RAISE
    4 × 8–12 · rest :90
    egyptian
  12. 2+ ABS
    3 × 8–12 · rest :90
    cable crunches, TRX, woodchoppers, 45deg oblique crunches, L-sit work, ab roller, ab pushing machine, etc
  13. ENDLESS ROPE
    5 × 30s
    no defined rest; just catch breath. Sustained effort over burst.
  14. (ENDURANCE/AGILITY)
  15. (PRE/REHAB)

EndurancePreRehab

  1. OUTDOOR
  2. WARM UPS
    Bike, shoulders
  3. SHOULDER WORK
    2 × 15 · rest :60
    ALL: 90 90s & external rotation
  4. WRIST WORK block
    2 × 15 · rest :60
  5. SLED
    4 × 1–3
    warmup
  6. 5+ REHAB CYOA
    3 × 10–15
    bias activities for time w/ no defined rest
  7. R2R PROGRAM
  8. CPAT
    https://docs.google.com/spreadsheets/d/19zrNs5OVF0z877v7m_LfsVE3kWjdOddSwJ0WDW3Ua1Q/edit?gid=537415973#gid=537415973
  9. ENDLESS ROPE
    5 × 45s
    no defined rest; just catch breath. Sustained effort over burst.
  10. SLAM BALL
    3 × 15
  11. FARMERS CARRY
    3 × 45s · rest :60
  12. CURLS
    4 × 8–15 · rest :90
  13. (UNI) TRI EXT
    4 × 8–15 · rest :90
  14. LATERAL RAISE
    4 × 8–15 · rest :90
    egyptian
  15. PREHAB
    Wrists, shoulders, tibialis, ankles, posterior chain