Program: REBUILD

Phase: Week 4 - Day 1

Details: 4x/week Lower-Upper Strength Split

Order Warm-up Sets Reps Intensity Rest Program Notes

1 5 Mins of Movement to Inc. HR 1 5:00
2 Dead Bug 1 5ea
3 Rocked Back T-Spine Rotation 1 8ea
4 Quadruped Squat Rocking 1 10 A more traditional Lower-Upper split calls for
more volume within each session for the
5 Downward Dog to Spiderman Lunge 1 5 given muscle groups as well as more rest
6 Squat to Stand 1 5 time before training them again. You may
begin to challege your intensty and continue
7 Reverse Lunge to 1-Leg RDL 1 5ea to progress volume within the set/rep ranges.

8 *All videos linked on chart

9
10

Order Strength Sets Reps Intensity Rest Set 1 Set 2 Set 3 Set 4 Set 5+
1 Back Squat 1 6 6 2-3 mins

2 6 7 2-3 mins

2-3 6 8 2-3 mins

2 Deadlift Accessory Variation 3-4 8 6-8 2-3 mins

3A Lunge 2-3 8-12 6-7 1-2 mins

3B Anti-Extension Core 2-3 8-12 6-7 1-2 mins

4A Direct Lower Accessory 2-3 10-15 6-7 1-2 mins

4B Non-Saggital Lower 2-3 10-15 6-7 1-2 mins
4C Core - Other 2-3 10-15 6-7 1-2 mins
Program: REBUILD

Phase: Week 4 - Day 2

Details: 4x/week Lower-Upper Strength Split

Order Warm-up Sets Reps Intensity Rest Program Notes

1 5 Mins of Movement to Inc. HR 1 5:00
2 Dead Bug 1 5ea
3 Rocked Back T-Spine Rotation 1 8ea
4 Quadruped Squat Rocking 1 10 A more traditional Lower-Upper split calls for
more volume within each session for the
5 Downward Dog to Spiderman Lunge 1 5 given muscle groups as well as more rest
6 Squat to Stand 1 5 time before training them again. You may
begin to challege your intensty and continue
7 Reverse Lunge to 1-Leg RDL 1 5ea to progress volume within the set/rep ranges.

8 *All videos linked on chart

9
10

Order Strength Sets Reps Intensity Rest Set 1 Set 2 Set 3 Set 4 Set 5+
1 Bench Press 1 6 6 2-3 mins

2 6 7 2-3 mins

2-3 6 8 2-3 mins

2A Horizontal Push 3-4 8 6-8 2-3 mins

2B Horizontal Pull 3-4 8 6-8 2-3 mins

3A Vertical Pull 2-3 8-12 6-7 1-2 mins

3B Direct Upper Accessory 2-3 8-12 6-7 1-2 mins

4A Direct Upper Accessory 2-3 10-15 6-7 1-2 mins

4B Direct Upper Accessory 2-3 10-15 6-7 1-2 mins
Program: REBUILD

Phase: Week 4 - Day 3

Details: 4x/week Lower-Upper Strength Split

Order Warm-up Sets Reps Intensity Rest Program Notes

1 5 Mins of Movement to Inc. HR 1 5:00
2 Dead Bug 1 5ea
3 Rocked Back T-Spine Rotation 1 8ea
4 Quadruped Squat Rocking 1 10 A more traditional Lower-Upper split calls for
more volume within each session for the
5 Downward Dog to Spiderman Lunge 1 5 given muscle groups as well as more rest
6 Squat to Stand 1 5 time before training them again. You may
begin to challege your intensty and continue
7 Reverse Lunge to 1-Leg RDL 1 5ea to progress volume within the set/rep ranges.

8 *All videos linked on chart

9
10

Order Strength Sets Reps Intensity Rest Set 1 Set 2 Set 3 Set 4 Set 5+
1 Deadlift 1 6 6 2-3 mins

2 6 7 2-3 mins

2-3 6 8 2-3 mins

2 Squat Accessory Variation 3-4 8 6-8 2-3 mins

3A Step / Single Leg Squat 2-3 8-12 6-7 1-2 mins

3B Anti-Extension Core 2-3 8-12 6-7 1-2 mins

4A Single Leg Hip Dominant 2-3 10-15 6-7 1-2 mins

4B Direct Lower Accessory 2-3 10-15 6-7 1-2 mins
4C Core-Other 2-3 10-15 6-7 1-2 mins
Program: REBUILD

Phase: Week 4 - Day 4

Details: 4x/week Lower-Upper Strength Split

Order Warm-up Sets Reps Intensity Rest Program Notes

1 5 Mins of Movement to Inc. HR 1 5:00
2 Dead Bug 1 5ea
3 Rocked Back T-Spine Rotation 1 8ea
4 Quadruped Squat Rocking 1 10 A more traditional Lower-Upper split calls for
more volume within each session for the
5 Downward Dog to Spiderman Lunge 1 5 given muscle groups as well as more rest
6 Squat to Stand 1 5 time before training them again. You may
begin to challege your intensty and continue
7 Reverse Lunge to 1-Leg RDL 1 5ea to progress volume within the set/rep ranges.

8 *All videos linked on chart

9
10

Order Strength Sets Reps Intensity Rest Set 1 Set 2 Set 3 Set 4 Set 5+
1 Vertical Push 1 6 6 2-3 mins

2 6 7 2-3 mins

1-2 6 8 2-3 mins

2A Vertical Pull 3-4 8 6-8 2-3 mins

2B Horizontal Push 3-4 8 6-8 2-3 mins

3A Horizontal Pull 2-3 8-12 6-7 1-2 mins

3B Direct Upper Accessory 2-3 10-15 6-7 1-2 mins

4A Direct Upper Accessory 2-3 10-15 6-7 1-2 mins

4B Direct Upper Accessory 2-3 10-15 6-7 1-2 mins