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  • 2nd Block Strength

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    Lucas Coppola
    6 views9 pages
    This document outlines a 4 day training split with exercises assigned to each day. Day 1 focuses on horizontal push, horizontal pull, squats, and isolation work for shoulders, biceps and triceps. Day 2 targets calves, hamstrings, rows and additional isolation work. Day 3 includes holds, vertical push, pull ups or dips, squats and more isolation. Day 4 has another calves and hamstrings focus with dragon flags, RDLs, curls and face pulls. Each workout is periodized with changing sets, reps and RIR (reps in reserve) over multiple cycles.

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    This document outlines a 4 day training split with exercises assigned to each day. Day 1 focuses on horizontal push, horizontal pull, squats, and isolation work for shoulders, biceps and triceps. Day 2 targets calves, hamstrings, rows and additional isolation work. Day 3 includes holds, vertical push, pull ups or dips, squats and more isolation. Day 4 has another calves and hamstrings focus with dragon flags, RDLs, curls and face pulls. Each workout is periodized with changing sets, reps and RIR (reps in reserve) over multiple cycles.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    6 views9 pages

    2nd Block Strength

    Uploaded by

    Lucas Coppola
    This document outlines a 4 day training split with exercises assigned to each day. Day 1 focuses on horizontal push, horizontal pull, squats, and isolation work for shoulders, biceps and triceps. Day 2 targets calves, hamstrings, rows and additional isolation work. Day 3 includes holds, vertical push, pull ups or dips, squats and more isolation. Day 4 has another calves and hamstrings focus with dragon flags, RDLs, curls and face pulls. Each workout is periodized with changing sets, reps and RIR (reps in reserve) over multiple cycles.

    Copyright:

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

    Day 1 Day 2

    Sets Reps RIR Sets


    Hsph Calves 3
    Elv. hsph 4 4 2 FL Holds 2/2
    Dips 3 3 paused 1-2 Neutral Pu. 3
    Squats 3 10-12 Row 2
    Lat. Raises 2 13 Leg Curl 2
    Tricep ext. Curls 3
    Face Pulls
    Day 3

    Sets Reps RIR


    Fl Holds 1/3 4s/10s
    Hsph 3 5
    Pull Ups 3 4
    Dips 3 6paused+10kg
    Sissy Squat 3
    Bicep Curls 3
    Tricep Ext. 3
    Sets Reps RIR
    3 6-7
    2/2 4s/10s
    3 4 1-2
    2 12 2
    2 16-13
    3 12
    Day 1 Day 2

    Sets Reps RIR Sets


    Hsph 1 1(partial) Calves 3
    Elv. hsph 3 4 FL Holds 2/2
    Dips 1/2 3/4 paused 1-2 Neutral Pu. 3
    Squats 3 10-12 Row 2
    Lat. Raises 2 13 Leg Curl 3
    Tricep ext. 3 Curls 3
    Face Pulls

    Day 3 Day 4

    Sets Reps RIR Sets


    Hsph Calves 3
    Elv. hsph 4 4 2 FL Holds 2/2
    Dips 1/2 3/4 paused 1-2 Neutral Pu. 3
    Squats 3 12-13 Dragon Fl. 2
    Lat. Raises 2 12 RDL 2
    Tricep ext. 3 12-15 Curls 3
    Face Pulls 2
    Sets Reps RIR
    3 6-7
    2/2 4s/10s
    3 5 1
    2 12 2
    3 16-13
    3 12

    Sets Reps RIR


    3 6-7
    2/2 4s/10s
    3 4-5 1
    2 3
    2 12-15
    3 12
    2 Dec-15
    Sets Reps RIR Sets
    Hsph 1 2(partial) Calves 4
    Elv. hsph 3 4 FL Holds 2/2
    Dips 1/3 3/4 paused 1-2 Neutral Pu. 1/3
    Squats 3 10-12 Dragon Fl. 2
    Lat. Raises 2 13 Leg Curl 3
    Tricep ext. 3 Curls 3
    Face Pulls

    Day 3 Day 4

    Sets Reps RIR Sets


    Hsph Calves 3
    Elv. hsph 4 5-4 FL Holds 2/2
    Ring Pu 2 10 Neutral Pu. 2/1
    Squats 3 12 Dragon Fl. 2
    Lat. Raises 3 12-15 RDL
    Tricep ext. 3 12-15 Curls 3
    Face Pulls 2
    Sets Reps RIR
    4 6-7
    2/2 4s/10s
    1/3 1/4
    2 3
    3 15
    3 12

    Sets Reps RIR


    3 12
    2/2 5s/12s
    2/1 3+25kg/5+20kg
    2 3

    3 8-9
    2 12/15
    Sets Reps RIR Sets
    Hsph 2 1(partial) Calves 4
    Elv. hsph 3 4-5 1 FL Holds 2/3
    Ring Pu 3 10 1-2 Neutral Pu. 3
    Sissy Sq. 3 12 Dragon Fl. 3
    Lat. Raises 3 12-15 Leg Curl 3
    Tricep ext. 3 10 Curls 3
    Face Pulls 2

    Day 3 Day 4

    Sets Reps RIR Sets


    Hsph Calves
    Elv. hsph 4 4-5 FL Holds 2/2
    Ring Pu 2 10 Neutral Pu. 1/3
    Bulg. Sq. 3 8 Dragon Fl. 3
    Lat. Raises 3 12-15 RDL 2
    Tricep ext. 3 12-15 Curls 3-superset
    Face Pulls 2
    Sets Reps RIR Deload Sets
    4 7
    2/3 5s/12s Elv. hsph 3
    3 3+25 1 Ring Pu 2
    3 3 1-2 Sissy Sq. 3
    3 15-20 Lat. Raises 2
    3 8-10 Tricep ext. 2
    2 15

    Deload Sets

    Sets Reps RIR FL Holds 4


    Neutral Pu. 3
    2/2 5s/12s Dragon Fl. 2
    1/3 3+25kg/4+20kg Leg Curl
    3 3 Curls 2
    2 15 Face Pulls 2
    3-superset 15
    2 12/15
    Deload Sets
    Elv. hsph 3
    FL Holds 3

    Ring Pu 2
    Neutral Pu. 3
    Superset 2
    Face Pulls 2
    Reps RIR

    4 2
    10 2-3
    10
    15
    12

    Reps RIR

    12s
    3+20 2
    2 1-2

    12
    15

    Reps RIR
    4
    12s

    10 1-2
    3+20
    12
    15

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