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  • Athlean X BUILT For Size

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    John Syggel
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    This document contains a multi-week workout program consisting of upper body, lower body, and full body routines. Each routine includes 7-8 exercises performed for 3 sets of 8-12 repetitions, with 90 seconds to 2 minutes of rest between sets. Some exercises are designated as quality control movements where each repetition is performed with precision. The program progresses over 3 weeks, with the third week introducing effective partials to failure on quality control exercises.

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    Athlean x BUILT for Size

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    This document contains a multi-week workout program consisting of upper body, lower body, and full body routines. Each routine includes 7-8 exercises performed for 3 sets of 8-12 repetitions, with 90 seconds to 2 minutes of rest between sets. Some exercises are designated as quality control movements where each repetition is performed with precision. The program progresses over 3 weeks, with the third week introducing effective partials to failure on quality control exercises.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    2K views9 pages

    Athlean X BUILT For Size

    Uploaded by

    John Syggel
    This document contains a multi-week workout program consisting of upper body, lower body, and full body routines. Each routine includes 7-8 exercises performed for 3 sets of 8-12 repetitions, with 90 seconds to 2 minutes of rest between sets. Some exercises are designated as quality control movements where each repetition is performed with precision. The program progresses over 3 weeks, with the third week introducing effective partials to failure on quality control exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 9

    piraeus, attica

    johnsyggel @ hotmail.com 1
    John Syggel
    1
    WEEK 1
    DAY 1 - UPPER A1
    1. DB Bench Press: 3 x 8-12 FF
    QC SETS** 2. Cable Crossovers: 2-3 x 10-12 FF
    3. Seated DB Press: 3 x 8-10 FF
    *SWAP* Seated Machine Shoulder Press: 3 x 8-10 FF
    QC SETS** 4. DB Lateral Raises: 2-3 x 10-12 FF
    5. Close Grip Bench Press: 3 x 8-10 FF
    QC SETS** 6. Incline DB Kickbacks: 2-3 x 10-12 FF
    7. Weighted Pullups: 3 x 8-12 FF
    8. Banded ER Step Outs: 2 x 10-15

    Rest 90 sec - 2 min between sets for all exercises.


    **As this movement is designated as a Quality Control exercise the expectation is that every rep is of a high quality and performed with precision.

    DAY 2 - LEGS A1
    1. Barbell Squat: 3 x 8-12 FF
    QC SETS** 2. DB Bulgarian Split Squats: 2-3 x 10-12 FF each leg
    3. DB Alt. Step Ups: 3 x 8-10 FF each leg
    QC SETS** 4. Copenhagen Lifts: 2-3 x 10-12 FF each leg
    QC SETS** 5. Standing Barbell Calf Raises (Toes In): 2-3 x 10-12 FF
    6. Barbell RDL's: 3 x 8-12 FF
    7. Clam Shells: 2 x 10-15

    Rest 90 sec - 2 min between sets for all exercises.


    **As this movement is designated as a Quality Control exercise the expectation is that every rep is of a high quality and performed with precision.

    DAY 3 - OFF

    DAY 4 - UPPER B1
    1. DB High Pulls: 3 x 8-12 FF
    QC SETS** 2. V-handle Landmine Rows: 2-3 x 10-12 FF
    3. Rocking Pulldowns: 3 x 8-10 FF
    QC SETS** 4. Chest Supported DB Rows: 2-3 x 10-12 FF
    5. Cross Body Hammer Curls: 3 x 8-10 FF
    QC SETS** 6. Barbell Curls: 2-3 x 10-12 FF
    7. Dips: 3 x FF
    8. Banded/Cable Face Pulls: 2 x 10-15

    Rest 90 sec - 2 min between sets for all exercises.


    **As this movement is designated as a Quality Control exercise the expectation is that every rep is of a high quality and performed with precision.

    piraeus, attica
    johnsyggel @ hotmail.com 1
    John Syggel
    1
    WEEK 1

    DAY 5 - LEGS B1
    1. Barbell Hip Thrust: 3 x 8-12 FF
    QC SETS** 2. DB Alt. Heel Touch Squats: 2-3 x 10-12 FF each leg
    3. Seated Hamstring Curls: 3 x 8-10 FF
    *SWAP* Slick Floor Bridge Curls: 3 x FF
    QC SETS** 4. Suitcase Reverse Lunges: 2-3 x 10-12 FF each leg
    QC SETS** 5. Banded Soleus Press: 2-3 x 10-12 FF
    6. Goblet Squats: 3 x 15-25 FF
    7. Hip Band Ladder: 2 x 10-15 each side

    Rest 90 sec - 2 min between sets for all exercises.


    **As this movement is designated as a Quality Control exercise the expectation is that every rep is of a high quality and performed with precision.

    DAY 6 - OFF

    DAY 7 - OFF

    piraeus, attica
    johnsyggel @ hotmail.com 2
    John Syggel
    2
    WEEK 2
    DAY 8 - UPPER C1
    1. Hi-Incline Neutral Press: 3 x 8-12 FF
    QC SETS** 2. Cable Lateral Raises: 2-3 x 10-12 FF each arm
    3. Barbell Bench Press: 3 x 8-10 FF
    *SWAP* Machine Chest Press: 3 x 8-10 FF
    QC SETS** 4. X-Crossovers: 2-3 x 10-12 FF
    5. Lying DB/EZ Bar Triceps Extensions: 3 x 8-10 FF
    QC SETS** 6. Triceps Pushdowns: 2-3 x 10-12 FF
    7. Pullups: 3 x FF
    8. Band Pull Aparts: 2 x 10-15

    Rest 90 sec - 2 min between sets for all exercises.


    **As this movement is designated as a Quality Control exercise the expectation is that every rep is of a high quality and performed with precision.

    DAY 9 - LEGS C1
    1. BB/DB Alt. Reverse Lunges: 3 x 8-12 FF each leg
    QC SETS** 2. DB Spanish Squats: 2-3 x 10-12 FF
    3. Box Squats: 3 x 8-10 FF
    QC SETS** 4. DB Side Lunges: 2-3 x 10-12 FF each leg
    QC SETS** 5. Standing Barbell Calf Raises (Toes Out): 2-3 x 10-12 FF
    6. DB Single Leg RDL's: 3 x 12-15 FF each leg
    7. Reverse Hypers: 2 x 10-15

    Rest 90 sec - 2 min between sets for all exercises.


    **As this movement is designated as a Quality Control exercise the expectation is that every rep is of a high quality and performed with precision.

    DAY 10 - OFF

    DAY 11 - UPPER D1
    1. Seated Cable Rows: 3 x 8-12 FF
    QC SETS** 2. Lat Pulldowns: 2-3 x 10-12 FF
    3. Tripod Row: 3 x 8-10 FF each arm
    QC SETS** 4. Seated DB Shrugs: 2-3 x 10-12 FF
    5. Hammer Curls: 3 x 8-10 FF
    QC SETS** 6. Mentzer Pulldowns: 2-3 x 10-12 FF
    7. Weighted Dips: 3 x 8-12 FF
    8. Banded External Rotation: 2 x 10-15 each arm

    Rest 90 sec - 2 min between sets for all exercises.


    **As this movement is designated as a Quality Control exercise the expectation is that every rep is of a high quality and performed with precision.

    piraeus, attica
    johnsyggel @ hotmail.com 3
    John Syggel
    3
    WEEK 2

    DAY 12 - UPPER D1
    1. Glute / Ham Raises: 3 x 8-12 FF
    *SWAP* Physioball Glute / Ham Raises: 3 x FF
    QC SETS** 2. Standing Hamstring Curls: 2-3 x 10-12 FF each leg
    *SWAP* Slick Floor Bridge Curls: 3 x FF
    3. Cable Pullthroughs: 3 x 8-10 FF
    QC SETS** 4. Leaning Bulgarian Suitcase Squats: 2-3 x 10-12 FF each leg
    QC SETS** 5. Seated Calf Raises: 2-3 x 10-12 FF
    6. Front Squat: 3 x 8-12 FF
    7. Angels & Devils : 2 x 10-15

    Rest 90 sec - 2 min between sets for all exercises.


    **As this movement is designated as a Quality Control exercise the expectation is that every rep is of a high quality and performed with precision.

    DAY 13 - OFF

    DAY 14 - OFF

    piraeus, attica
    johnsyggel @ hotmail.com 4
    John Syggel
    4
    WEEK 3
    DAY 15 - UPPER A2
    1. DB Bench Press: 3 x 8-12 FF
    EPF SETS** 2. Cable Crossovers: 2-3 x 10-12 FF
    3. Seated DB Press: 3 x 8-10 FF
    *SWAP* Seated Machine Shoulder Press: 3 x 8-10 FF
    EPF SETS** 4. DB Lateral Raises: 2-3 x 10-12 FF
    5. Close Grip Bench Press: 3 x 8-10 FF
    EPF SETS** 6. Incline DB Kickbacks: 2-3 x 10-12 FF
    7. Weighted Pullups: 3 x 8-12 FF
    8. Banded ER Step Outs: 2 x 10-15

    Rest 90 sec - 2 min between sets for all exercises.


    **Once you hit good form failure with full range of motion perform Effective Partials to failure to complete each set.

    DAY 16 - LEGS A2
    1. Barbell Squat: 3 x 8-12 FF
    EPF SETS** 2. DB Bulgarian Split Squats: 2-3 x 10-12 FF each leg
    3. DB Alt. Step Ups: 3 x 8-10 FF each leg
    EPF SETS** 4. Copenhagen Lifts: 2-3 x 10-12 FF each leg
    EPF SETS** 5. Standing Barbell Calf Raises (Toes In): 2-3 x 10-12 FF
    6. Barbell RDL's: 3 x 8-12 FF
    7. Clam Shells: 2 x 10-15

    Rest 90 sec - 2 min between sets for all exercises.


    **Once you hit good form failure with full range of motion perform Effective Partials to failure to complete each set.

    DAY 17 - OFF

    DAY 18 - UPPER B2
    1. DB High Pulls: 3 x 8-12 FF
    EPF SETS** 2. V-handle Landmine Rows: 2-3 x 10-12 FF
    3. Rocking Pulldowns: 3 x 8-10 FF
    EPF SETS** 4. Chest Supported DB Rows: 2-3 x 10-12 FF
    5. Cross Body Hammer Curls: 3 x 8-10 FF
    EPF SETS** 6. Barbell Curls: 2-3 x 10-12 FF
    7. Dips: 3 x FF
    8. Banded/Cable Face Pulls: 2 x 10-15

    Rest 90 sec - 2 min between sets for all exercises.


    **Once you hit good form failure with full range of motion perform Effective Partials to failure to complete each set.

    piraeus, attica
    johnsyggel @ hotmail.com 5
    John Syggel
    5
    WEEK 3

    DAY 19 - LEGS B2
    1. Barbell Hip Thrust: 3 x 8-12 FF
    EPF SETS** 2. DB Alt. Heel Touch Squats: 2-3 x 10-12 FF each leg
    3. Seated Hamstring Curls: 3 x 8-10 FF
    *SWAP* Slick Floor Bridge Curls: 3 x FF
    EPF SETS** 4. Suitcase Reverse Lunges: 2-3 x 10-12 FF each leg
    EPF SETS** 5. Banded Soleus Press: 2-3 x 10-12 FF
    6. Goblet Squats: 3 x 15-25 FF
    7. Hip Band Ladder: 2 x 10-15 each side

    Rest 90 sec - 2 min between sets for all exercises.


    **Once you hit good form failure with full range of motion perform Effective Partials to failure to complete each set.

    DAY 20 - OFF

    DAY 21 - OFF

    piraeus, attica
    johnsyggel @ hotmail.com 6
    John Syggel
    6
    WEEK 4
    DAY 22 - UPPER C2
    1. Hi-Incline Neutral Press: 3 x 8-12 FF
    EPF SETS** 2. Cable Lateral Raises: 2-3 x 10-12 FF each arm
    3. Barbell Bench Press: 3 x 8-10 FF
    *SWAP* Machine Chest Press: 3 x 8-10 FF
    EPF SETS** 4. X-Crossovers: 2-3 x 10-12 FF
    5. Lying DB/EZ Bar Triceps Extensions: 3 x 8-10 FF
    EPF SETS** 6. Triceps Pushdowns: 2-3 x 10-12 FF
    7. Pullups: 3 x FF
    8. Band Pull Aparts: 2 x 10-15

    Rest 90 sec - 2 min between sets for all exercises.


    **Once you hit good form failure with full range of motion perform Effective Partials to failure to complete each set.

    DAY 23 - LEGS C2
    1. BB/DB Alt. Reverse Lunges: 3 x 8-12 FF each leg
    EPF SETS** 2. DB Spanish Squats: 2-3 x 10-12 FF
    3. Box Squats: 3 x 8-10 FF
    EPF SETS** 4. DB Side Lunges: 2-3 x 10-12 FF each leg
    EPF SETS** 5. Standing Barbell Calf Raises (Toes Out): 2-3 x 10-12 FF
    6. DB Single Leg RDL's: 3 x 12-15 FF each leg
    7. Reverse Hypers: 2 x 10-15

    Rest 90 sec - 2 min between sets for all exercises.


    **Once you hit good form failure with full range of motion perform Effective Partials to failure to complete each set.

    DAY 24 - OFF

    DAY 25 - UPPER D2
    1. Seated Cable Rows: 3 x 8-12 FF
    EPF SETS** 2. Lat Pulldowns: 2-3 x 10-12 FF
    3. Tripod Row: 3 x 8-10 FF each arm
    EPF SETS** 4. Seated DB Shrugs: 2-3 x 10-12 FF
    5. Hammer Curls: 3 x 8-10 FF
    EPF SETS** 6. Mentzer Pulldowns: 2-3 x 10-12 FF
    7. Weighted Dips: 3 x 8-12 FF
    8. Banded External Rotation: 2 x 10-15 each arm

    Rest 90 sec - 2 min between sets for all exercises.


    **Once you hit good form failure with full range of motion perform Effective Partials to failure to complete each set.

    piraeus, attica
    johnsyggel @ hotmail.com 7
    John Syggel
    7
    WEEK 4

    DAY 26 - UPPER D2
    1. Glute / Ham Raises: 3 x 8-12 FF
    *SWAP* Physioball Glute / Ham Raises: 3 x FF
    EPF SETS** 2. Standing Hamstring Curls: 2-3 x 10-12 FF each leg
    *SWAP* Slick Floor Bridge Curls: 3 x FF
    3. Cable Pullthroughs: 3 x 8-10 FF
    EPF SETS** 4. Leaning Bulgarian Suitcase Squats: 2-3 x 10-12 FF each leg
    EPF SETS** 5. Seated Calf Raises: 2-3 x 10-12 FF
    6. Front Squat: 3 x 8-12 FF
    7. Angels & Devils : 2 x 10-15

    Rest 90 sec - 2 min between sets for all exercises.


    **Once you hit good form failure with full range of motion perform Effective Partials to failure to complete each set.

    DAY 27 - OFF

    DAY 28 - OFF

    piraeus, attica
    johnsyggel @ hotmail.com 8
    John Syggel
    8
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