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Archived routeHypertrophy + runningbuildrotation

2×PPL + Run

TuPull

  1. RUN
  2. DEADLIFT
    4 × 5–8 · rest 3to5min
  3. SHRUGS
    4 × 8–12 · rest :90
  4. SUPER ROM REVERSE CABLE FLY
    3 × 8–12 · rest :90
  5. FACE PULLS
    4 × 8–12 · rest :90
    external rotation, full rom & hold at top
  6. CLOSE GRIP CHIN UPS
    4 × 8–12 · rest :90
  7. DB LATERAL RAISE
    3 × 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
  10. CABLE CRUNCHES
    4 × 8–12 · rest :90
  11. RECOVERY STRETCHING
  12. Themes: deadlift, aux upper body, cardio

WLegs (Posterior Chain)

  1. PT
  2. PREHAB
    2 × 15
    shoulders (2), wrists (2), tibialis
  3. ABDUCTORS MACHINE
    4 × 8–12 · rest :90
    lean forward for glute stretch
  4. BOX SQUAT
    4 × 8–12 · rest 2:30
    tap not sit
  5. SL BOX SQUATS
    3 × 10–15 · rest :90
  6. SEATED CALF RAISE
    3 × 20–25 · rest :90
  7. (TRAP BAR SQUAT/DL)
    4 × 8–12 · rest 2:30
  8. GLUTE DRIVE
    4 × 8–12 · rest :90
  9. SEATED HAMSTRING CURL
    4 × 8–12 · rest :90
  10. PULLUPS
    4 × ? · rest :90
    to failure
  11. DB LATERAL RAISE
    3 × 8–12 · rest :90
  12. LEG RAISES
    4 × 8–12 · rest :90
  13. RECOVERY STRETCHING
  14. Themes: posterior chain, bonus shoulders & quads

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
    seated 90deg
  5. CHEST PRESS MACHINE
    4 × 6–10 · rest :90
  6. CABLE TRI OH EXT
    4 × 8–12 · rest :90
    overhand grip. tri stretch!
  7. SKULLCRUSHERS
    4 × 8–12 · rest :90
    tri stretch!
  8. DB REAR DELT FLY
    4 × 8–12 · rest :90
  9. SUPER ROM REVERSE CABLE FLY
    4 × 8–12 · rest :90
  10. SM INCLINE PRESS
    5 × 6–10 · rest :90
  11. WOODCHOPPERS
    3 × 8–12 · rest :90
  12. KNUCKLE PUSHUPS
    4 × ? · rest :90
    finisher: each set to failure
  13. ENDLESS ROPE
    3 × 2min · rest :60
  14. RECOVERY STRETCHING
  15. Themes: chest, tris, rear delts

FLegs (Quads)

  1. PT
  2. BACK SQUAT
    4 × 5–8 · rest 2:30
    use your quads!!
  3. ADDUCTORS MACHINE
    4 × 8–12 · rest :90
  4. UNI LEG PRESS (QUADS)
    4 × 10–15 · rest :90
    do NOT compensate with hamstrings/glutes
  5. LEG EXTENSION
    4 × 8–12 · rest :90
    DEEP STRETCH the quad!
  6. STANDING CALF RAISE
    3 × 20–25 · rest :90
  7. SPLIT SQUATS (QUADS)
    3 × 10–15 · rest :90
  8. SESSION 2 two-a-day
  9. RUN
  10. WEIGHTED STAIRCLIMBER
  11. SLED PULL
    3 × ? · rest :60
    min 300lbs
  12. PREHAB
    2 × 15–25
    rotator cuff, wrists (2), tibialis
  13. KB AROUND THE WORLD
    4 × 2min · rest :60
  14. FRONT SQUAT
    4 × 8–12 · rest :90
  15. SISSY SQUATS
    3 × ? · rest :90
    finisher: each set to failure
  16. RECOVERY STRETCHING
  17. Extras
  18. AGILITY (& PLYOS)
  19. (MAKE-UP)
  20. (WEEKEND GET-AHEAD)
  21. Themes: quads, cardio, abs

SaPull+Legs

  1. BIKE WARMUP
  2. ROTATOR CUFF WORK block
    3 × 10–15 · rest :60
  3. *SINGLE ARM PULLDOWN
    4 × 8–12 · rest :90
  4. ASSISTED PULLUPS
    4 × 10–15 · rest :90
  5. WIDE LAT PULLDOWN
    4 × 5–8 · rest 2:30
    FULL ROM!! bar to chest. drive elbows down to hips.
  6. CROSS BODY LAT PULLAROUND
    4 × 8–12 · rest :90
  7. BARBELL ROW
    4 × 8–12 · rest :90
  8. NARROW CABLE LAT ROWS
    4 × 8–12 · rest :90
    drive elbows back & in.
  9. STIFF LEGGED DEADLIFT
    4 × 8–12 · rest :90
    straps! or mixed grip?
  10. GOOD MORNING
    4 × 10–15 · rest :90
  11. NORDIC CURLS
    3 × 10–15 · rest :60
    use your core!!
  12. GHD BACK EXTENSION
    3 × 20–25 · rest :90
    don't hyperextend
  13. MEADOWS ROW
    4 × 8–12 · rest :90
    STRAPS!
  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. BAYESIAN CABLE CURL
    5 × ? · rest :90
    each set to failure
  17. CABLE CRUNCHES
    4 × 8–12 · rest :90
  18. (PULLUPS)
    4 × ? · rest 2:30
    to failure
  19. ENDLESS ROPE
    2 × 2min · rest :90
  20. NECK EXTENSION
    4 × 10–15 · rest :60
  21. NECK FLEXION
    4 × 10–15 · rest :60
  22. FARMERS CARRY
    3 × 60s · rest :90
    trap bar. NO straps.
  23. RECOVERY STRETCHING
  24. Themes: back, posterior chain, light shoulders/arms

SuPush+Legs

  1. RUN
  2. PREHAB
    2 × 15–25
    shoulders (2), wrists (2), tibialis
  3. DB SHOULDER PRESS
    4 × 5–8 · rest 2:30
  4. DB LATERAL RAISE
    4 × 8–12 · rest :90
  5. CABLE FRONT RAISE
    4 × 8–12 · rest :90
    overhand, lead with thumbs, & go past parallel
  6. SUPER ROM REVERSE CABLE FLY
    4 × 8–12 · rest :90
  7. FLAT DB PRESS
    4 × 5–8 · rest 2:30
  8. SM/BB INCLINE PRESS
    4 × 8–12 · rest :90
  9. SKULLCRUSHERS
    4 × 8–12 · rest :90
    elbows IN and towards hips
  10. (DECLINE KNUCKLE PUSHUPS)
    4 × ? · rest :90
    vary: diamond, wide, tricep, decline, deficit, bring sally up, etc
  11. SESSION 2 two-a-day
  12. ELEVATED REVERSE LUNGES
    4 × 8–12 · rest :90
    elevate front foot for deep glute stretch. high bar position for stability
  13. STANDING CALF RAISE
    3 × 20–25 · rest :90
  14. 3 REHAB
    2 × 10–15 · rest :60
  15. AGILITY (& PLYOS)
  16. SLED PULL
    4 × ? · rest :60
    min 300lbs
  17. SLAM BALL
    4 × 10–15 · rest :60
  18. KB AROUND THE WORLD
    4 × 2min · rest :60
  19. SM LENGTHENED PARTIALS
    5 × 10–15 · rest :60
    always start this but only complete if your knee feels good
  20. SISSY SQUATS
    3 × ? · rest :90
    finisher: each set to failure. brace your core!
  21. RECOVERY STRETCHING
  22. Themes: shoulders, chest/tris, glutes/calves, run/core

MOD WE-in-1

  1. FARMERS CARRY
    3 × 60s · rest :90
    trap bar. NO straps.
  2. *SINGLE ARM PULLDOWN
    4 × 8–12 · rest :90
  3. ASSISTED PULLUPS
    4 × 10–15 · rest :90
  4. WIDE LAT PULLDOWN
    4 × 5–8 · rest 2:30
    FULL ROM!! bar to chest.
  5. CROSS BODY LAT PULLAROUND
    4 × 8–12 · rest :90
  6. BARBELL ROW
    4 × 8–12 · rest :90
    drive elbows back & out.
  7. DB SHOULDER PRESS
    4 × 5–8 · rest 2:30
    bench angle 2nd notch from top. press along scapular plane
  8. DB LATERAL RAISE
    4 × 8–12 · rest :90
  9. MEADOWS ROW
    4 × 8–12 · rest :90
    STRAPS!
  10. FLAT DB PRESS
    4 × 5–8 · rest 2:30
  11. SM INCLINE PRESS
    4 × 8–12 · rest :90
  12. STIFF LEGGED DEADLIFT
    4 × 8–12 · rest :90
  13. ELEVATED LUNGES
    4 × 8–12 · rest :90
    elevate front foot for deep glute stretch
  14. STANDING CALF RAISE
    3 × 20–25 · rest :90
  15. NORDIC CURLS
    3 × 10–15 · rest :60
    use your core!!
  16. GHD BACK EXTENSION
    3 × 20–25 · rest :90
    don't hyperextend
  17. REVERSE CURLS
    4 × 8–12 · rest :90
    ez bar
  18. SKULLCRUSHERS
    4 × 8–12 · rest :90
    elbows IN and towards hips
  19. BAYESIAN CABLE CURL
    5 × 8–12 · rest :90
  20. NECK EXTENSION
    4 × 10–15 · rest :60
  21. NECK FLEXION
    4 × 10–15 · rest :60
  22. 3 REHAB
    2 × 10–15 · rest :60
  23. DECLINE KNUCKLE PUSHUPS
    4 × ? · rest :90
    vary: diamond, wide, tricep, decline, deficit, bring sally up, etc
  24. ENDLESS ROPE
    2 × 2min · rest :90
  25. SESSION 2 two-a-day
  26. RUN
  27. PREHAB
    2 × 15
    shoulders, wrists (2), tibialis
  28. AGILITY (& PLYOS)
  29. SLAM BALL
    4 × 10–15 · rest :60
  30. KB AROUND THE WORLD
    4 × 2min · rest :60
  31. SM LENGTHENED PARTIALS
    5 × 10–15 · rest :60
    keep adding sets to failure
  32. SISSY SQUATS
    3 × ? · rest :90
    finisher: each set to failure
  33. RECOVERY STRETCHING
  34. Extras
  35. (MAKE-UP)
  36. (SLED)
    3 × 3–5 · rest :60
    fast!