Muscle By Science

B.B. Elite Training Program

5-Day Split

Day 1 – Upper M.E. Sets RPE Rest Notes – Use Your Tracker ​HERE
x Scale Period (Copy this Google sheet, then edit on YOUR copy)
Reps
a.) Chest Supp. Y-T-W’s 2x5 7 0 Slow down, focus on scapular movement and tension in the
Each upper back – chest against incline bench – ​video here
b.) Pronated Hang 2x5 7 0.5 Hang from a par, pull up style grip – exhale deep breathes
Breathes and let your body sink down – lats/pecs, big stretch
BB Bench Press 4x6 9 2.0 Add weight each week – track your weight per set and
make sure your average load across all 4 sets goes up
DB Military Press 4x6 9 2.0 Seated tall – 90 degree elbow flare – full ROM – ​video here

Weighted Chin Up 4x6 9 2.0 Supinated grip – chin above bar – do not overload to the
point of NOT accomplishing a full ROM
a.) T-Bar Row 4x8 9 0.75 Neutral grip – chest supported/plate loaded if possible

b.) Deficit Push Ups 4xMAX 10 2.0 – 3.0 Hands on bumper plates or a stack of two 45lb plates –
creates a deficit to encourage a chest stretch at the bottom
Dips 3x8-10 8 1.0 – 1.5 Use dip bars or dip machine, whichever you feel best on
and allows added load
DB Hammer Curls – ​Run 6, 8, 10 0.5 – Only 30-45 second rest between sets – start with a max
The Rack 10, 12, 0.75 effort, heavy 6 rep set – add reps and drop weight as you go
15, 20 until you reach a light weight, 20 rep, burnout set

Day 2 – Lower M.E. Sets RPE Rest Notes – Use Your Tracker ​HERE
x Scale Period (Copy this Google sheet, then edit on YOUR copy)
Reps
a.) Swissball Leg Curls 3x8 7 0 Slow tempo both ways – 3-1-3-1 – goal is to target the
hammies and get a massive pump – hips stay locked out!
b.) ½ Kneeling Face Pulls 3x12 8 1.0 Split reps in ½ (switch legs) – use band or cable attachment
with rope handles – glutes/abs fired while in ½ kneeling
BB Squat 4x6 9 2.0 Add weight each week – track your weight per set and
make sure your average load across all 4 sets goes up
Stiff Leg RDL 4x6 9 2.0 Knee’s DO bend here – targeting the stretch in the hammies,
so go heavy enough to get a stretch but NOT that you
sacrifice form or lower back health – 5-2-1-1 tempo
DB Deficit Reverse Lunge 3x8/ 8 2.0 Alternating sides – go heavy – DB’s at sides – stay tall –
Side +1 standing on 45lb plate, reverse lunging off plate – the +1 is
a drop set, after your 3​rd​ set, of just bodyweight AMRAP
BB Hip Thrust 3x10 8 0 Pause at top, contracting glutes – this is more about finding
a mind muscle connection than it is about the load used
a.) Seated Leg Curls 3x8-10 9 1.0 Point toes as you perform these – 3-2-X-2 tempo

b.) Calf Raises 3x6-8 8 1.0 Go heavy here – use leg press so you do not have to stand –
pause at bottom stretch and top contraction
a.) Weighted Crunch 3x10 9 1.0 Use cable machine with rope or decline bench with weight
– you can alternate weekly or stick with one
b.) Long Lever Plank 3x30 9 2.0 Plank on hands – walk hands forward until in a long lever
Flutters Sec position – pick legs up, alternating, one by one – ​video here
 Day 3 – Push Sets RPE Rest Notes – Use Your Tracker ​HERE
(Chest/Shoulders/Tri’s) x Scale Period (Copy this Google sheet, then edit on YOUR copy)
Reps
a.) Standing Cable Y-T-W’s 2x5 7 0 Same idea as day 1, but standing with two separate cables
Each in each hand (cross the wires, across body)
b.) Supinated Hang 2x5 7 0.5 Hang from a par, chin up style grip – exhale deep breathes
Breathes and let your body sink down – lats/pecs, big stretch
BB OHP 4x8 9 2.0 Add weight each week – track your weight per set and
make sure your average load across all 4 sets goes up
a.) DB Bench Press 4x10 9 2.0 Flat bench press – 45 degree elbow flare – focus on
FEELING your pecs work
b.) Pec Stretch ​*​Filler 20-30 - - Between sets, stretch your pecs
Sec
a.) Incline Cable Fly 3x12 8 0 Set cables low, fly upwards – chase the pump and leave a
couple in the tank
b.) Decline Cable Fly 3x10-1 10 2.0 Bring cables up high, fly downward – you’re going to failure
5 on this one – if you recover well, add 1 set in weeks 2 & 3
a.) Lean-Away Cable 3x10/ 9 0 Hold the cable rig with non-working hand, lean away, let
Lateral Raise Side cable go between feet – raise away & rotate pinky forward
b.) Rope Cable Front Raise 3x12-1 10 1.5 Burnout on this one – set cable low and let run between
5 legs – raise rope in front of you to face height – ​video here​ –
if you recover well, add 1 set in weeks 2 & 3 – deload 4
Crossing Tricep Push Down 3x10 9 1.0 Set cables high, crossing wires, no handles – push down,
lock out elbows, fire triceps, THEN pull shoulders into
hyperextension – ​video here
Rope OH Extensions 3x15-2 9 1.0 Pause at both the stretch phase (bottom) and peak
0 contraction of each rep

Day 4 – Pull Sets RPE Rest Notes – Use Your Tracker ​HERE
(Back/Bi’s) x Scale Period (Copy this Google sheet, then edit on YOUR copy)
Reps
Tall Kneeling Lat Pull In’s 2x10/ 7 0 No rest periods here – go back and forth until you complete
Side all sets – ​video here
BB Rack Pulls 4x6 9 2.0 Wide grip – pull from just below knee’s – goal is to overload
this one
a.) Wide Neutral-Grip Lat 4x8 9 2.0 Focus on scapular depression as you pull down– slight
Pulldowns extension in your mid back is ok, for encouraging full ROM
​ iller
b.) Lat Stretch ​*F 20-30 - - Between sets, stretch your lats
Sec
Pendlay Row 4x8 9 2.0 Drop the bar between reps, this is a concentric only lift –
row to mid/bottom of sternum
Hammer Strength High 3x10 8 1.0 – 2.0 Rowing from high handles – this is a high-angle horizontal
Row pull – if no HS machine, use cables set high & sit on floor
Cable Low Rows 3x15 10 1.0 – 2.0 Bent over – cables set low – use 2 separate single arm
handles – drive elbows low, targeting lats – chase the pump
DB or Cable Pullover 3x8 8 1.0 5 second negative on every rep – the goal/target here is the
lat stretch and keeping shoulders packed
Back Extension 2x20 8 2.0 Slightly hyperextend at the top, while driving hips into pad
(glutes/hams should fire)
DB Spider Curl 3x8-10 9 1.0 Go heavy here – maximal tension – use incline bench, chest
supported
DB Incline Curls 3x12-1 9 1.0 Shoulders pulled back into extension – constant tension
5
 Day 5 – Lower R.E. Sets RPE Rest Notes – Use Your Tracker ​HERE
x Scale Period (Copy this Google sheet, then edit on YOUR copy)
Reps
a.) Single Leg Glute Bridges 3x8/ 7 0 Pause at the top of each rep, driving hips through a full
Side extension towards the ceiling
b.) Band Pull Aparts 3x20 9 1.0 Crank on the upper back here! Lots of tension – elbows stay
locked out
Leg Press 4x12 10 2.0 Work up to a max effort 12 rep set – everything within 80%
of that working weight, counts as a set – all else, warm ups
SLDL Negatives 4x6/ 9 2.0 DL the bar up, with both feet planted – then control the
Side negative for 5 seconds down, SINGLE LEG – alternate sides
a.) Leg Extensions 3x10-1 9 1.0 Set 1 should be a 15RM – if reps lower as sets go, that’s fine
5 – if you can hit 15 reps on all sets, add weight next week
b.) Lying Leg Curls 3x10-1 9 1.0 Explosive positive, controlled negative – same idea as
5 above, with the 10-15 rep range
a.) SL Leg Extension, 1 9 0 Just 1 set here – as many reps as you can – extend with both
Negative Only, Drop Sets AMRAP legs, lower with 1 leg – alternate legs – max out
b.) SL Lying Leg Curls, 1 9 0 Same exact concept as above
Negative Only, Drop Sets AMRAP
a.) Calf Raises 3x20 9 1.0 No pauses, go unbroken – use leg press so you do not have
to stand – pause at top contraction
b.) Hanging Knee Raises 3xMAX 10 1.0 Crunch spine as you do this – no swinging – control the
movement with ABS not hip flexors
Weighted Decline Sit Ups x60 10 0 60 reps as fast as possible – add 5-10 reps weekly