FREE WORKOUT.

You will start at the Workout n°1 line.

This split isn’t meant to be optimal. This is HIGH volume, doesn’t make much sense in terms
of science and even what I personnally like, but this is a REALLY good workout if you are
trying to build muscle and get jacked. Field-tested and approved, got a few fellas in insane
shape using something similar.

Here is the split :

Monday : Push 1
Tuesday : Pull
Wednesday : Legs 1
Thursday : Rest
Friday : Push 2
Saturday : Pull
Sunday : Legs 2
Monday : Rest

Then move onto Workout 2.

Add weight every week on as many exercises as possible.

Rest period : 2-5 minutes between sets.

Push 1 :

* Incline benchpress :
- Workout 1 : 3x10 reps
- Workout 2 : same
- Workout 3 : same

* Barbell, machine or dumbells benchpress :

- 1 : 4x6
- 2 : 5x4
- 3 : 6x2

* Overhead press OR Dumbell Seated Shoulder Press ( Depends what you prefer to work on) :
- 1, 2, 3 : 4x10

* Dumbell Lateral Raises :

- 1, 2, 3 : 3x12

SUPERSET WITH
* Cable flies :
- 1, 2, 3 : 3x15

* Weighted dips (or bw if you can’t add weight yet) :

- 1, 2, 3 : 3x15

Pull :

* Deadlifts :
- 1 : 4x12, low weight
- 2 : 5x8, 1-2 reps before failure
- 3 : 6x6, hit failure

* 1-Arm Cable Lateral Pulldown :

- 1, 2, 3 : 5x5 per hand

* Chest Supported Rows, machine or dumbells :

- 1, 2, 3 : 4x12

* EZ Bar Curls :
- 1, 2, 3 : 5x8

* Hammer Curls, Pinned wheel style :

- 1, 2, 3 : 3x8 per arm

SUPERSET

* Shrugs :
- 1, 2, 3 : 3x12

* Lateral pull down OR pullups :

- 1, 2, 3 : 4x8 OR 4xAMRAP

Legs 1 :

* Hack squat :
- 1 : 3x15
- 2 : 4x10
- 3 : 5x5

* Leg extension :
- 1, 2, 3 : 4x20

* Weighted Step Ups :

- 1, 2, 3 : 3x10 per leg

*Barbell Romanian Deadlift :

- 1 : 3x15
- 2 : 4x10
- 3 : 5x5

* Leg Curls, seated OR lying :

- 1, 2, 3 : 4x15

* Machine Calf Raises :

- 1, 2, 3 : 3x20 per calf

Push 2 :

* Incline benchpress :
- Workout 1 : 3x12 reps
- Workout 2 : same
- Workout 3 : same

* Barbell, machine or dumbells benchpress :

- 1 : 4x14
- 2 : 5x12
- 3 : 6x10

* Overhead press OR Dumbell Seated Shoulder Press ( Depends what you prefer to work on) :
- 1, 2, 3 : 4x12

* Dumbell Lateral Raises :

- 1, 2, 3 : 3x10

SUPERSET WITH

* Cable flies :
- 1, 2, 3 : 4x12

* Weighted dips (or bw if you can’t add weight yet) :

- 1, 2, 3 : 5x6

On the exercises you added reps, you can go lower weight. On dips, you need to go to failure.

Pull :

* Deadlifts :
- 1 : 4x12, low weight
- 2 : 5x8, 1-2 reps before failure
- 3 : 6x6, hit failure

* 1-Arm Cable Lateral Pulldown :

- 1, 2, 3 : 5x5 per hand

* Chest Supported Rows, machine or dumbells :

- 1, 2, 3 : 4x12

* EZ Bar Curls :
- 1, 2, 3 : 5x8

* Hammer Curls, Pinned wheel style :

- 1, 2, 3 : 3x8 per arm

SUPERSET

* Shrugs :
- 1, 2, 3 : 3x12

* Lateral pull down OR pullups :

- 1, 2, 3 : 4x8 OR 4xAMRAP

Legs 2 :

ON THIS DAY, YOU NEED TO OBLITERATE YOUR LEGS. HEAVY WEIGHT ONLY.

* Hack squat :
- 1 : 4x8
- 2 : 4x10
- 3 : 5x5

* Leg extension :
- 1, 2, 3 : 4x10

* One legged Leg Press :

- 1, 2, 3 : 2x10 reps per leg

* Adductors :
- 1 : 3x15
- 2 : 4x10
- 3 : 5x8

* Leg Curls, seated OR lying :

- 1, 2, 3 : 4x15-20

* Machine Calf Raises :

- 1, 2, 3 : 3x12 per calf

SUPERSET WITH

* Seated Calf Raises :

- 1, 2, 3 : 3x12 per calf
How to progress :

You will follow the plan, and go to positive failure as much as possible after you completed the
Workout 1 phase. Try and stick to the plan, keep correct form, and add weight to as many lifts
as possible each week.

I personnally use a book to keep log of every lift, weight, intensity, feeling etc. This is the
single most effective thing you can implement, to make the system as easy as : I have this
programmed, I carry the plan, I get home and grow.

To warmup, I usually just do 2 quick sets of 10 reps before my working sets, 1st being with no
weight and 2nd with half up to a third of my working set.

I didn’t include abs, because you will already work them enough by performing those moves,
but don’t hesitate to add a quick circuit you can do at home.

Finally, didn’t include cardio, this is pretty broscience 6/7 days of lifting but ohwellwhocares.
You aren’t dumb, feel free to add cardio on rest days if you want active recovery.

The latest point will be about how you need to make sure you eat enough and enough protein
to grow, else YOU WILL NOT GAIN MUSCLE NO MATTER HOW HARD YOU
WORKOUT. Same is true for fat loss, YOU WILL NOT RETAIN MUSCLE AND LOSE FAT
if you don’t eat enough protein and are in a caloric deficit.

Enjoy !