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Archived routeHypertrophy + rehabbaserotation

2×PPL + Rehab

MR&R

  1. RECOVERY STRETCHING
  2. ref: sets count
  3. RP strength: male vs. female
    main points: - per session volume: females can have 30-35 productive working sets per session before it goes into junk volume (vs. male 20-25) - females can rep more at same %1RM - females can recover & benefit from higher frequences (e.g. bench 3x per week vs. male 2x) - females can thrive longer before deloads (5-10 weeks vs 4-8 for males) - females recover faster between sets - females can do more sets of bench, deadlifts, squats, overhead press (the big stuff) with less systemic fatigue cost and actually have hypertrophy benefit Blue text will change based on how close you really push to failure.
  4. Extras
  5. Cardio
    squash jump rope
  6. Mobility
    https://barbend.com/best-mobility-exercises/ https://www.womenshealthmag.com/fitness/a40059106/mobility-exercises/
  7. Plyos
  8. Prehab
    hip flexors ankles

TuPull

  1. BIKE WARMUP
  2. COPENHAGENS
    3 × 10–15 · rest :60
  3. WIDE LAT PULLDOWN
    4 × 5–8 · rest :90
    FULL ROM!! myorep matching after hitting minimum sets/reps
  4. SHRUGS
    4 × 8–12 · rest :90
  5. FACE PULLS
    4 × 8–12 · rest :90
    external rotation, full rom & hold at top
  6. MEADOWS ROW
    4 × 8–12 · rest :90
  7. CABLE LATERAL RAISE
    4 × 8–12 · rest :90
  8. REVERSE CURLS
    4 × 8–12 · rest :90
    ez bar
  9. INCLINE DB CURLS
    4 × 8–12 · rest :90
    scapular plane for consistency
  10. PREACHER CURLS
    4 × 8–12 · rest :90
    bottom half changes angle of db
  11. RECOVERY STRETCHING
  12. Themes: light back, rear & side delts, & biceps (easing back in after low sleep day). aux exercises

WLegs (Posterior Chain)

  1. PT
  2. GHD BACK EXTENSION
    3 × 10–15 · rest :90
    don't hyperextend
  3. DEADLIFT
    4 × 5–8 · rest 2:30
  4. SEATED CALF RAISE
    4 × 8–12 · rest :90
  5. BOX SQUAT
    4 × 8–12 · rest 2:30
    tap not sit
  6. GLUTE DRIVE
    4 × 8–12 · rest :90
  7. ELEVATED LUNGES
    4 × 8–12 · rest :90
    elevate front foot for deep stretch
  8. STIFF LEGGED DEADLIFT
    4 × 8–12 · rest :90
  9. SEATED HAMSTRING CURL
    4 × 8–12 · rest :90
  10. ABDUCTORS MACHINE
    4 × 8–12 · rest :90
    lean forward for glute stretch
  11. NORDIC CURLS
    3 × 10–15 · rest :90
  12. PREHAB
    2 × 15
    shoulders (2), wrists (2), tibialis
  13. RUN
  14. RECOVERY STRETCHING
  15. Extras
  16. (SM LENGTHENED PARTIALS)
    5 × 10–15 · rest :60
    myorep matching after hitting minimum sets/reps
  17. Themes: posterior chain (glutes & hamstrings), cardio

ThPush

  1. BIKE WARMUP
  2. BENCH
    4 × 5–8 · rest 2:30
  3. LOW-HIGH CABLE CHEST FLYS
    4 × 8–12 · rest :90
    seated 90deg
  4. HIGH-LOW CABLE CHEST FLYS
    4 × 8–12 · rest :90
    kneeling
  5. CHEST PRESS MACHINE
    5 × 10–15 · rest :90
    finisher: myorep matching after hitting minimum sets/reps
  6. CABLE TRI OH EXT
    4 × 8–12 · rest :90
    overhand grip. tri stretch!
  7. CABLE TRI KICKBACK
    4 × 8–12 · rest :90
    underhand grip. tri stretch!
  8. DB REAR DELT FLY
    4 × 8–12 · rest :90
  9. SUPER ROM REVERSE CABLE FLY
    3 × 8–12 · rest :90
  10. DECLINE KNUCKLE PUSHUPS
    4 × ? · rest :90
    vary: diamond, wide, tricep, decline, deficit, bring sally up, etc
  11. SLAM BALL
    4 × 10–15 · rest :60
  12. ENDLESS ROPE
    4 × 90s · rest :60
  13. RECOVERY STRETCHING
  14. Extras
  15. (SLED)
    3 × 3–5 · rest :60
    fast!
  16. Themes: chest

FLegs (Quads)

  1. PT
  2. SQUAT
    4 × 8–12 · rest 2:30
    use your quads!!
  3. ADDUCTORS MACHINE
    4 × 8–12 · rest :90
  4. LEG EXTENSION
    4 × 8–12 · rest :90
    DEEP STRETCH the quad!
  5. UNI LEG PRESS (QUADS)
    5 × 10–15 · rest :90
    myorep matching after hitting minimum sets/reps. do NOT compensate with hamstrings/glutes
  6. STANDING CALF RAISE
    4 × 8–12 · rest :90
  7. SPLIT SQUATS (QUADS)
    4 × 10–15 · rest :90
  8. 5 REHAB
  9. SESSION 2 two-a-day
  10. PREHAB
    2 × 15
    shoulders (2), wrists (2), tibialis
  11. RUN
  12. AGILITY (& PLYOS)
  13. CABLE CRUNCHES
    4 × 8–12 · rest :90
  14. LEG RAISES
    4 × 8–12 · rest :90
  15. WOODCHOPPERS
    4 × 8–12 · rest :90
  16. SM LENGTHENED PARTIALS
    10 × ? · rest :60
    last couple should be to muscular failure
  17. RECOVERY STRETCHING
  18. Extras
  19. (MAKE-UP)
  20. (WEEKEND GET-AHEAD)
  21. Themes: quads, cardio, abs/core

SaPull+Legs

  1. *FARMERS CARRY
    3 × 60s · rest :90
    trap bar, try straps
  2. WIDE LAT PULLDOWN
    4 × 5–8 · rest 2:30
    Grip! Scapular retraction! Shoulder adduction (rows cover the other lat movement). myorep matching after hitting minimum sets/reps
  3. CROSS BODY LAT PULLAROUND
    4 × 8–12 · rest :90
    grip!
  4. ONE ARM CABLE ROW
    4 × 8–12 · rest :90
    grip! stretch the lat!
  5. BARBELL ROW
    4 × 8–12 · rest :90
    drive elbows back & out.
  6. NARROW CABLE LAT ROWS
    3 × 8–12 · rest :90
    grip! drive elbows back & in.
  7. SEATED HAMSTRING CURL
    4 × 8–12 · rest :90
  8. SEATED CALF RAISE
    4 × 8–12 · rest :90
  9. NORDIC CURLS
    4 × 10–15 · rest :60
  10. COPENHAGENS
    3 × 10–15 · rest :90
  11. MEADOWS ROW
    4 × 8–12 · rest :90
    STRAPS!
  12. FACE PULLS
    3 × 8–12 · rest :90
    external rotation, full rom & hold at top
  13. REVERSE CURLS
    4 × 8–12 · rest :90
    ez bar
  14. INCLINE DB CURLS
    4 × 8–12 · rest :90
    scapular plane for consistency
  15. PREACHER CURLS
    4 × 8–12 · rest :90
    bottom half changes angle of db
  16. BAYESIAN CABLE CURL
    5 × 8–12 · rest :90
    myorep matching after hitting minimum sets/reps
  17. NECK EXTENSION
    4 × 10–15 · rest :60
  18. NECK FLEXION
    4 × 10–15 · rest :60
  19. ENDLESS ROPE
    4 × 90s · rest :90
  20. BIRD DOG
    3 × 10–15
    5s pause at top (no hyperextension)
  21. RECOVERY STRETCHING
  22. Extras
  23. (MAKE-UP)
  24. Themes: back, hamstrings, biceps, light forearms & rear delts

SuPush+Legs

  1. BIKE WARMUP
  2. PREHAB
    2 × 15
    shoulders (2), wrists (2), tibialis
  3. CABLE LATERAL RAISE
    4 × 8–12 · rest :90
  4. DB SHOULDER PRESS
    4 × 5–8 · rest 2:30
  5. CABLE FRONT RAISE
    4 × 8–12 · rest :90
    overhand, lead with thumbs, & go past parallel
  6. FLAT DB PRESS
    4 × 5–8 · rest 2:30
  7. LOW-HIGH CABLE CHEST FLYS
    4 × 8–12 · rest :90
    seated
  8. SUPER ROM REVERSE CABLE FLY
    4 × 8–12 · rest :90
  9. *CABLE TRI OH EXT
    4 × 8–12 · rest :90
    tri stretch! arms go OUT
  10. CABLE TRI KICKBACK
    4 × 8–12 · rest :90
    overhand grip. tri stretch!
  11. SKULLCRUSHERS
    4 × 8–12 · rest :90
    elbows IN and towards hips
  12. DB LATERAL RAISE
    5 × 8–12 · rest :90
    myorep matching after hitting minimum sets/reps. focus on strict form and super rom! seated (closer to 90deg). pinkies up.
  13. GLUTE DRIVE
    4 × 8–12 · rest :90
  14. ELEVATED LUNGES
    4 × 8–12 · rest :90
    elevate front foot for deep glute stretch
  15. STANDING CALF RAISE
    4 × 8–12 · rest :90
  16. ABDUCTORS MACHINE
    4 × 8–12 · rest :90
    lean forward for glute stretch
  17. 3 REHAB
  18. DECLINE KNUCKLE PUSHUPS
    4 × ? · rest :90
    vary: diamond, wide, tricep, decline, deficit, bring sally up, etc
  19. SESSION 2 two-a-day
  20. RUN
  21. AGILITY (& PLYOS)
  22. CABLE CRUNCHES
    4 × 8–12 · rest :90
  23. LEG RAISES
    4 × 8–12 · rest :90
  24. WOODCHOPPERS
    4 × 8–12 · rest :90
  25. SLAM BALL
    4 × 10–15 · rest :60
  26. KB AROUND THE WORLD
    4 × 60s · rest :60
  27. SM LENGTHENED PARTIALS
    5 × 10–15 · rest :60
    keep adding sets to failure
  28. RECOVERY STRETCHING
  29. Extras
  30. (MAKE-UP)
  31. (SLED)
    3 × 3–5 · rest :60
    fast!
  32. Themes: shoulders, chest, triceps, glutes, cardio, abs

MOD Weekend-in-1

  1. PREHAB
    2 × 15
    shoulders (2), wrists (2), tibialis
  2. FARMERS CARRY
    3 × 60s · rest :90
    trap bar
  3. PULLUPS
    4 × ? · rest 2:30
    Grip! Scapular retraction! Shoulder adduction (rows cover the other lat movement). myorep matching after hitting minimum sets/reps
  4. ONE ARM CABLE ROW
    4 × 8–12 · rest :90
    grip! stretch the lat!
  5. BARBELL ROW
    4 × 8–12 · rest :90
    drive elbows back & out.
  6. CABLE LATERAL RAISE
    4 × 8–12 · rest :90
  7. DB SHOULDER PRESS
    4 × 5–8 · rest 2:30
  8. MEADOWS ROW
    4 × 8–12 · rest :90
    STRAPS!
  9. FLAT DB PRESS
    4 × 5–8 · rest 2:30
  10. LOW-HIGH CABLE CHEST FLYS
    4 × 8–12 · rest :90
    seated
  11. SUPER ROM REVERSE CABLE FLY
    4 × 8–12 · rest :90
  12. *CABLE TRI OH EXT
    4 × 8–12 · rest :90
    tri stretch! arms go OUT
  13. CABLE TRI KICKBACK
    4 × 8–12 · rest :90
    underhand grip. tri stretch!
  14. REVERSE CURLS
    4 × 8–12 · rest :90
    ez bar
  15. PREACHER CURLS
    4 × 8–12 · rest :90
    bottom half changes angle of db
  16. SEATED HAMSTRING CURL
    4 × 8–12 · rest :90
  17. NORDIC CURLS
    4 × 10–15 · rest :60
  18. GLUTE DRIVE
    4 × 8–12 · rest :90
  19. ELEVATED LUNGES
    4 × 8–12 · rest :90
    elevate front foot for deep glute stretch
  20. SEATED CALF RAISE
    4 × 8–12 · rest :90
  21. STANDING CALF RAISE
    4 × 8–12 · rest :90
  22. 3 REHAB
  23. NECK EXTENSION
    4 × 10–15 · rest :60
  24. NECK FLEXION
    4 × 10–15 · rest :60
  25. DB LATERAL RAISE
    5 × 8–12 · rest :90
    myorep matching after hitting minimum sets/reps. focus on strict form and super rom! seated (closer to 90deg). pinkies up.
  26. BAYESIAN CABLE CURL
    5 × 8–12 · rest :90
    myorep matching after hitting minimum sets/reps
  27. DECLINE KNUCKLE PUSHUPS
    4 × ? · rest :90
    vary: diamond, wide, tricep, decline, deficit, bring sally up, etc
  28. ENDLESS ROPE
    4 × 90s · rest :90
  29. SESSION 2 two-a-day
  30. RUN
  31. AGILITY (& PLYOS)
  32. CABLE CRUNCHES
    4 × 8–12 · rest :90
  33. LEG RAISES
    4 × 8–12 · rest :90
  34. WOODCHOPPERS
    4 × 8–12 · rest :90
  35. SLAM BALL
    4 × 10–15 · rest :60
  36. KB AROUND THE WORLD
    4 × 60s · rest :60
  37. SM LENGTHENED PARTIALS
    5 × 10–15 · rest :60
    keep adding sets to failure
  38. RECOVERY STRETCHING
  39. Extras
  40. (MAKE-UP)
  41. (SLED)
    3 × 3–5 · rest :60
    fast!