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  • The Foundational Physique Routine

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    Victor Lopez Arellano
    28 views2 pages
    The document outlines a 3-day foundational physique routine consisting of Workout A for pulling exercises and Workout B for pushing exercises. Workout A includes chin-ups, stiff-leg deadlifts, leg extensions, rows, and hammer curls. Workout B includes flat dumbbell presses, dips, split squats, calf raises, triceps extensions, and cable crossovers. The routine is designed to be performed on non-consecutive days in a A-B-A, B-A-B weekly sequence.

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    The document outlines a 3-day foundational physique routine consisting of Workout A for pulling exercises and Workout B for pushing exercises. Workout A includes chin-ups, stiff-leg deadlifts, leg extensions, rows, and hammer curls. Workout B includes flat dumbbell presses, dips, split squats, calf raises, triceps extensions, and cable crossovers. The routine is designed to be performed on non-consecutive days in a A-B-A, B-A-B weekly sequence.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    28 views2 pages

    The Foundational Physique Routine

    Uploaded by

    Victor Lopez Arellano
    The document outlines a 3-day foundational physique routine consisting of Workout A for pulling exercises and Workout B for pushing exercises. Workout A includes chin-ups, stiff-leg deadlifts, leg extensions, rows, and hammer curls. Workout B includes flat dumbbell presses, dips, split squats, calf raises, triceps extensions, and cable crossovers. The routine is designed to be performed on non-consecutive days in a A-B-A, B-A-B weekly sequence.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    The

    3-Day Foundational Physique Routine



    Workout A - Pull

    Exercise Sets & Reps Tempo Interset
    Rest

    Chins or Underhand Pulldowns 4 x 8-12 2-1-1-1 60-90s
    Stiff Leg Deadlifts 4 x 8-12 2-1-1-1 60-90s
    Lying Leg Extension & Reverse Crunch 4 x max reps 2-1-1-1 60-90s
    Chest Supported Dumbbell Rows 3 x 12-20 2-0-1-0 30-60s
    Cross-Body Hammer Curls 3 x 12-20 2-0-1-0 30-60s

    Workout B - Push

    Exercise Sets & Reps Tempo Interset
    Rest

    Flat Dumbbell Press 4 x 8-12 2-1-1-1 60-90s
    Gironda Dips or Cable Crossovers 4 x 8-12 2-1-1-1 60-90s
    Foot Elevated Split Squat 3 x 12-20 2-0-1-0 60-90s
    Machine Calf Raises or Single Calf Raises 3 x 12-20 2-1-1-1 30-60s
    Single Rope Triceps Extension 3 x 12-20 2-0-1-0 30-60s
    Cable “X” Extension 3 x 12-20 2-0-1-0 30-60s

    Workout Scheduling Notes

    Train on non-consecutive days. First week perform a workout sequence of A-B-A.
    Second week perform a workout sequence of B-A-B.

    Example

    Week 1

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    Workout Off Workout B Off Workout Off Off
    A A

    Week 2

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    Workout Off Workout A Off Workout Off Off
    B B

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