Natural Hypertrophy

Compendium 1.3
Novice Hypertrophy Program (Split 3x)

Monday:

[Compound movement / Main knee flexion] Squats (1-3 heavy sets, 4-8 reps)

[Compound movement variation] Deadlift variation / pull-ups (4 sets, 6-10 reps/AMRAP)

[Isolation work / non-specific accessories] Skullcrushers / hammer curls (4 sets, 8-12 reps)

[Pseudo GPP / Additional horizontal presses] Push ups / abs (AMRAP)

Wednesday:

[Compound movement / Main horizontal press] Bench (1-3 heavy sets, 4-8 reps)

[Back off sets of the main horizontal press] Bench (3 sets +, 6-10 reps)

[Main vertical press] OHP / chin-ups (4 sets, 6-10 reps/AMRAP)

[Isolation work / non-specific accessories] Hyperextensions / cable rows (4 sets, 8-12 reps) / abs (AMRAP)

Friday:

[Compound movement / main hip hinge] Deadlifts (1-3 heavy sets, 2-5 reps)

[Compound movement variation] Squat variation / pull-ups (4 sets, 6-10 reps)

[Isolation work / non-specific accessories] EZ bar curls / pull-ups (4 sets, 8-12 reps/AMRAP)

[Pseudo GPP / Additional horizontal presses] Push ups / abs (AMRAP)

Novice Hypertrophy Program (Full Body 3x)

Monday:

Squat 3x5

Rack pulls / Block pulls 4x8 superset pull-ups

Close grip bench 4x12 superset curls

Stiff-legged Romanian deadlift LIGHT superset face-pulls

Abs / calves & neck

Wednesday:

Bench 3x5

Deadlift variation 4x8 superset pull ups

Front squats/SSB/Goblets 4x8 superset wrist curls

Hyperextensions LIGHT superset facepulls

Abs / calves & neck

Friday:

Deadlift 3x3

Pause squats 4x8 superset pull ups

Dumbbell bench 4x12 superset skull crushers

Overhead press 3x5 superset facepulls

Abs / calves & neck

Four-day Intermediate Program (Upper-Lower-Full-Full)

Reps and sets are suggestions; adapt them to fit your needs.

Monday – Upper:

Bench or Dips (4-8 reps, 3-5 sets)

Bench or dip variation (close-grip bench or vertical torso paused dips, 6-10 reps, 4 sets) + Chin ups AMRAP superset

Pendlay rows or Seal rows (8-12 reps, 4 sets) + BB shrugs AMRAP + Skullcrushers (8-12 reps, 4 sets)

OHP (4-8 reps, 3-5 sets) + EZ bar curls or Dumbbell curls (8-12 reps, 4 sets) + Chin ups AMRAP

Finisher: Abs AMRAP + Facepulls (10-15 reps) + Lateral raises (8-12 reps) AMSAP

Tuesday – Lower:

Squat (4-8 reps, 3-5 sets)

Squat variation (6-10 reps, 4 sets) + Pull ups AMRAP superset

Deadlift variation (RDLs or Straight legged deadlifts or Hyperextensions, 8-12 reps, 4 sets) + Coan grip or Plates or
Dumbbell grip superset (15s hold, 4 sets)

Finisher: Abs AMRAP + Calves (10-15 reps) + Pull ups AMRAP AMSAP \

Thursday – Full body:

Deadlift (4-8 reps, 3-5 sets)

Squat variation (8-12 reps, 4 sets) + Pull ups AMRAP superset

Bench or Dips (4-8 reps, 3-5 sets) + Chin ups AMRAP superset

OHP (4-8 reps, 3-5 sets) + Skull-crushers or Behind-the-head dumbbell extensions superset (8-12 reps)

Weighted pulls ups (4-8 reps, 3-5 sets) or Pendlay rows or Coan rows or Seal rows (8-12 reps, 4 sets) + Chin ups
AMRAP superset

Finisher: Abs AMRAP + Calves (10 to 15 reps) + Grip work (15s holds) AMSAP

Saturday – Full-body:

Squat (4-8 reps, 3-5 sets)

Deadlift variation (8-12 reps, 4 sets) + Pull ups AMRAP superset

Bench or Dips (4-8 reps, 3-5 sets) + Chin ups AMRAP superset

OHP (4-8 reps, 3-5 sets) + Skullcrushers or Behind-the-head dumbbell extensions superset (8-12 reps)
Weighted pulls ups (4-8 reps, 3-5 sets) or Pendlay rows or Coan rows or Seal rows (8-12 reps, 4 sets) + Chin ups
AMRAP superset

Finisher: Abs AMRAP + Calves (10-15 reps) + Grip work (15s holds) + High volume push ups (if you chose not to do
Bench or Dips that day) AMSAP

Sunday – GPP:

High-volume pull ups; high-volume push ups; high-volume ab work; plate carries; high-volume traps work; high
volume hyperextensions AMSAP

Four-day Intermediate Split

This is an entry-level body part split program. The "intermediate" level tag is explained by the presence of an arm day
(not necessary for novices who can just slap extra isolation work on upper body days) and the frequency of demanding
lower body lifts that require high work capacity and the ability to control volume and intensity to not stall/suffer
overuse injuries. This program should be built upon, as showcased by the absence of isolation movements for the
traps and forearms. This is a template that serves as an introduction to body part splits for people who might be
prejudiced/uneducated regarding the topic. This program, in its current form, is a poor example of how complex and
flexible that type of split can become, but starting simple (almost minimalist) is a necessity if I want to be able to
convey my vision accurately. Program below.

Day 1 – Upper body day (chest, shoulders, triceps, upper back):

Horizontal press, 1-3 sets of 4-8 reps

Back off horizontal press, 3 sets of 4-8 reps or 6-10 reps + long head of the triceps superset, 6-12 reps

Vertical press, 3-6 sets of 2-5 reps + Chin ups superset AMRAP

Day 2 – Lower body day (glutes, hammies, quads, upper back):

Knee flexion, 1-3 sets of 4-8 reps or 2-5 sets of 6-12 reps

Hip hinge, 3-4 sets of 6-10 reps or 8-12 reps + Pull ups superset AMRAP

Ab isolation or calf isolation or both AMRAP

Day 3 – Arm day (biceps, triceps, shoulders):

Curls, 4 sets of 3-7 reps + delt elevations 6-10 reps + long head of the triceps 8-12 reps

Horizontal or vertical press, 4 sets of 6-10 reps + isolation movement superset, 8-12 reps

Day 4 – Lower body day (glutes, hammies, lower back, upper back):

Pull from the floor, 1-3 sets of 2-5 reps or horizontal pulls, 4 sets of 6-10 reps or 3 sets of 8-12 reps
Knee flexion, 3-4 sets of 6-10 reps or 8-12 reps

Ab isolation or calf isolation both AMRAP or hyperextensions, 4 sets of 8-12 reps

Sheiko-inspired Bodybuilding Program (Upper-Lower 4x)

I do not recommend this program for novices. Late novices to intermediates can follow it. Advanced lifters will have
to modify it based on their needs. Program below.

Template 1

Monday – Upper:

Bench (3 sets, 6-10 reps) superset Rows (DB preferred, 6-12 reps)

OHP (4 sets, 2-5 reps) superset Chin-ups (AMRAP or 6-10 reps)

DB fly (3 sets, 8-12 reps) superset Curls (6-10 reps) superset Triceps extensions (8-12 reps) superset abs (AMRAP)
Wednesday – Lower:

Squats (3 sets, 6-10 reps)

Good mornings (4 sets, 8-12 reps) superset Pull-ups (AMRAP or 6-10 reps)

Snatch grip rack pulls (3 sets, 8-12 reps) superset Calf raises (AMRAP) superset Neck (15-20 reps)

Friday – Upper:

Bench (3 sets, 6-10 reps) superset Rows (DB preferred, 6-12 reps)

Close grip bench (4 sets, 6-10 reps) superset Skull crushers (8-12 reps)

OHP (4 sets, 6-10 reps) superset Chin-ups (AMRAP or 6-10 reps)

Lateral raises (3 sets, 8-12 reps) superset Curls (8-12 reps) superset Abs (AMRAP)

Saturday – Lower:

Deadlifts (3 sets, 4-6 reps)

Pin squats (3 sets, 6-10 reps) superset Pull-ups (AMRAP or 6-10 reps)

Block pulls (4 sets, 8-12 reps) superset Leg raises (AMRAP)

Snatch grip hyperextension (4 sets, 8-12 reps) superset Calf raises (AMRAP) superset Neck (8-13 reps)

Template 2

Week 1

Monday – Upper:
Bench (3 sets, 6-10 reps) superset Rows (DB preferred, 6-12 reps)

OHP (4 sets, 2-5 reps) superset Chin-ups (AMRAP or 6-10 reps)

DB fly (3 sets, 8-12 reps) superset Curls (6-10 reps) superset Triceps extensions (8-12 reps) superset abs (AMRAP)

Wednesday – Lower:

Squats (3 sets, 6-10 reps)

Good mornings (4 sets, 8-12 reps) superset Pull-ups (AMRAP or 6-10 reps)

Snatch grip rack pulls (3 sets, 8-12 reps) superset Calf raises (AMRAP) superset Neck (15-20 reps)

Friday – Upper:

Bench (3 sets, 6-10 reps) superset Rows (DB preferred, 6-12 reps)

Close grip bench (4 sets, 6 to 10 reps) superset Skull crushers (8-12 reps)

OHP (4 sets, 6 to 10 reps) superset Chin-ups (AMRAP or 6-10 reps)

Lateral raises (3 sets, 8 to 12 reps) superset Curls (8-12 reps) superset Abs (AMRAP)

Saturday – Lower:

Deadlifts (3 sets, 4-6 reps)

Pin squats (3 sets, 6 to 10 reps) superset Pull-ups (AMRAP or 6-10 reps)

Block pulls (4 sets, 8-12 reps) superset Leg raises (AMRAP)

Snatch grip hyperextension (4 sets, 8-12 reps) superset Calf raises (AMRAP) superset Neck (8-13 reps)

Week 2

Monday – Upper:

Bench (3 sets, 6-10 reps) superset Rows (DB preferred, 6-12 reps)

Incline bench (3 sets, 6-10 reps) superset Chin-ups (AMRAP or 6-10 reps)

DB fly (3 sets, 8-12 reps) superset Curls (6-10 reps) superset Triceps extensions (8-12 reps) superset Abs (AMRAP)

Wednesday – Lower:

Squats (1 set, 6-10 reps)

Deficit deadlift (4 sets, 6-10 reps) superset Pull-ups (AMRAP or 6-10 reps)

Snatch grip rack pulls (3 sets, 8-12 reps) superset Calf raises (AMRAP) superset Neck (15-20 reps)
Friday – Upper:

Dips (3 sets, 6-10 reps) superset Rows (DB preferred, 6-12 reps)

DB bench (4 sets, 8-12 reps) superset Skull crushers (8-12 reps)

OHP (4 sets, 6-10 reps) superset Chin-ups (AMRAP or 6-10 reps)

Lateral raises (3 sets, 8-12 reps) superset Curls (8-12 reps) superset Abs (AMRAP)

Saturday – Lower:

Snatch grip deadlift (3 sets, 4-6 reps)

Pause squats (3 sets, 4-8 reps) superset Pull-ups (AMRAP or 6-10 reps)

Block pulls (4 sets, 8-12 reps) superset Leg raises (AMRAP) superset Calf raises (AMRAP) superset Neck (8-13 reps)

Gentleman Split Complete

Monday – Upper – OHP – Shoulders, triceps, biceps, lats + traps

BB OHP 2-5 reps / 3-4 sets

EZ bar curls 6-10 reps + skull-crushers 8-12 reps + Pendlay rows 6-10 reps / 3-4 sets

Chin-ups (not weighted) AMRAP + cable lateral raises 10-15 + BB shrugs 10-15 reps / 4 sets

Diamond push-ups + knee raises + calf raises (unweighted) AMRAP / set AMRAP

Tuesday – Lower – Squats – Glutes, quads, hamstrings, lower back, calves, lats

Squats 1-3 sets / 4-8 reps

Back-off set or variation 3 sets / 4-8 reps

Stiff-legged deadlifts 6-10 reps + pull-ups (weighted) 4-6 reps + leg raises AMRAP / 4 sets

AND/OR

Back hyperextensions 8-12 reps + pull-ups (weighted) AMRAP + leg raises AMRAP (if no stiff-legged deadlifts)
/ 4 sets

Calf raises (weighted) 10-15 reps + neck work 10-15 reps + leg raises AMRAP / 4 sets

Thursday – Upper – Bench – Chest, triceps, shoulders, lats + rear delts

Bench 4-6 reps / 3 sets

Dumbbell OHP 8-12 reps + French press 6-10 reps / 4 sets

Chin ups (weighted) 4-6 reps + knee raises AMRAP + wrist curls 8-12 reps / 4 sets
Hammer curls 6-10 reps + Rear delt flies 8-12 reps + triceps extension 10-15 reps / 3 sets

Neck work 8-12 reps + Crunches AMRAP + calf raises (weighted) 8-12 / 4 sets

Friday – Lower – Deadlifts - Glutes, quads, hamstrings, lower back, calves, upper back (focus switch)

Deadlifts 2-5 reps / 1-3 sets

Deadlift back-off set 2-5 reps / 1-3 sets OR Squat variation 8-12 reps / 3-4 sets

AND/OR

Rack pulls 8-12 reps + pull-ups (not weighted) AMRAP + leg raises AMRAP / 3-4 sets

OR (avoid if all back-off sets were done)

Nippard shrugs 10-15 reps + pull-ups (not weighted) AMRAP + leg raises AMRAP (doable even if back-off sets
were done) / 3-4 sets

Saturday – Upper – Arms – Shoulders, biceps, long head triceps, calves, lats + rear delts

Hammer/supinated curls 8-12 reps + standing dumbbell OHP 6-10 reps + standing French press 6-10 reps +
seal rows 8-12 reps / 2-4 sets

EZ bar preacher curls 8-12 reps + cable lateral raises 10-15 reps + face pulls 15-20 reps + DB rows 8-12 reps /
2-4 sets

Calf raises (weighted) 10-15 reps + neck work 10-15 reps+ knee raises AMRAP + wrist curls 8-12 reps / 4 sets

Gentleman Split Template

Monday – Upper – Vertical press – Shoulders, triceps, biceps, upper back

Vertical press

Horizontal press OR Back off set of vertical press / variation + Knee raises

Curl + Triceps extension with shoulder flexion + Horizontal pull + Facepulls (if Horizontal press was done)

Vertical pull (not weighted) + Lateral raise + Shrugs + Calf raises

Tuesday – Lower – Knee flexion – Glutes, quads, hamstrings, lower back, calves, upper back

Knee flexion

Back-off set or variation of knee flexion

Hip hinge + Vertical pulls (weighted) + Leg raises

AND/OR

Hamstring isolation (no axial loading) + Vertical pulls (weighted) + Leg raises (if main Hip hinge movement)

Calf raises (weighted) + Neck work + Leg raises

Thursday – Upper – Horizontal press – Chest, triceps, shoulders, upper back

Horizontal press
Vertical press + Triceps exo with shoulder flexion

Vertical pulls (weighted) + Leg raises + Wrist flexion

Curls + Lateral raise + Triceps extension + Facepulls

Neck work + Ab isolation + Calf raises (weighted)

Friday – Lower – Hip hinge - Glutes, quads, hamstrings, lower back, calves, upper back (focus switch)

Hip hinge

Back-off set or variation of hip hinge (if no partial pull) or Knee flexion

Partial pull + Vertical pulls (not weighted) + Leg raises

or

Shrugs + Vertical pulls (not weighted) + Leg raises (doable even if back-off sets were done)

Saturday – Upper – Arms – Shoulders, biceps, long head triceps, calves, upper back / chest

Curls + Vertical press + Triceps exo with shoulder flexion + Supported horizontal pull

Back-off set or variation of curls + Lateral raises + Facepulls + Back-off set of horizontal pull

OR

Horizontal press + Back-off set or variation of curls + facepulls

Calf raises (weighted) + Neck work + Knee raises + Wrist flexion

Specialist Physique Programs

Adam Training Program (2x per week)

Weights
Day 1:

Bench press (3x6-10) + Dumbbell rows (3x8-12)

OHP (3x4-8) + Chin-ups (AMRAPx3 bodyweight OR 3x5 weighted) + Knee raises (AMRAPx3)

Goblet squats (3x6-10) + DB Curls (3x8-12) + Side planks (AMRAPx3) + Calf raises (AMRAPx3)

Day 2:

Barbell curls (3x6-10) + Barbell rows (3x8-12)

DB OHP (3x6-10) + Pull-ups (AMRAPx3 bodyweight OR 3x5 weighted) + Leg raises (AMRAPx3)

Close grip bench (3x8-12) + Finger curls (3x8-12) + Bicycle crunches (AMRAP x3) + Calf raises (AMRAPx3)

Calisthenics
Day 1:
Chin-ups (AMRAPx3 bodyweight, 3x5 weighted) + Knee raises (AMRAPx3)

Reverse supinated ring rows (AMRAPx3 bodyweight OR 3x6-10 weighted) + Goblet squats (3x6-10)

False grip dead hangs (AMRAPx4) + Side planks (AMRAPx4) + Calf raises (AMRAPx4)

Day 2:

Ring push-ups (AMRAPx3 bodyweight, 6-10 weighted) + Reverse snow angel (AMRAPx3)

Ring dips (AMRAPx3 bodyweight OR 6-10 weighted) + Romanian deadlifts (3x8-12)

Decline push-ups (AMRAPx4) + V-up crunches (AMRAPx4) + Butterfly lateral raises (AMRAPx4)

Baki Hanma Training Programs

Program 1: Hanma Calisthenics

Day 1:

Push-ups AMRAP for 5 sets + Neck curls AMRAP

Pull-ups AMRAP for 5 sets + Leg raises AMRAP

Band squats AMRAP for 3 sets + Band shrugs (vertical torso) AMRAP

Day 2:

Ring rows AMRAP for 5 sets + Neck extensions AMRAP

Band OHP AMRAP for 5 sets + Band calf raises AMRAP

Band good morning AMRAP for 3 sets + Band curls AMRAP

Day 3:

Diamond Push-ups AMRAP for 5 sets + Neck side raises AMRAP

Chin-ups AMRAP for 5 sets + Planks

Band deadlifts AMRAP for 3 sets + Band shrugs (horizontal torso)

Day 4:

Ring rows AMRAP for 5 sets + Neck curls AMRAP

Band OHP AMRAP for 5 sets + Band calf raises AMRAP

Band good morning AMRAP for 3 sets + Band curls AMRAP

Day 5:
Push-ups AMRAP for 5 sets + Neck extension AMRAP

Pull-ups AMRAP for 5 sets + Leg raises AMRAP

Band squats AMRAP for 3 sets + Band shrugs (vertical torso)

Program 1.1: Advanced Hanma Calisthenics

Day 1:

Ring push-ups AMRAP for 5 sets + Band curls AMRAP + Band neck curls AMRAP

Weighted pull ups 3-5 reps for 3 sets + Behind the head band extension AMRAP

Pistol squats AMRAP for 3 sets + Band shrugs (vertical torso) AMRAP

Pull-ups AMRAP for 3 sets + Band chest flies AMRAP + Band squats AMRAP

Day 2:

Ring rows AMRAP for 5 sets + Hanging leg raises AMRAP + Band neck extensions/side raises AMRAP

Band OHP AMRAP for 5 sets + Band calf raises AMRAP

Band deadlifts AMRAP for 3 sets + Band curls AMRAP

Band triceps extension for 3 sets + Band good mornings AMRAP + Leg raises AMRAP

Day 3:

Decline push-ups AMRAP for 5 sets + Band facepulls AMRAP + Band neck curls AMRAP

Weighted chin ups 3-5 reps for 3 sets + Band lateral raises AMRAP

Chin-ups AMRAP + Band shrugs (horizontal torso) AMRAP

Band squats AMRAP + Behind the head band extension AMRAP + Dead hangs

Day 4:

Ring rows AMRAP for 5 sets + Band calf raises AMRAP + Band neck extensions/side raises AMRAP

Band rows AMRAP for 5 sets + Knee raises AMRAP

Band good morning AMRAP for 3 sets + Band curls AMRAP

Band Romanian deadlift AMRAP for 3 sets + Band shrugs AMRAP + Band calf raises AMRAP

Program 2: Hanma Weight Training

Day 1:

Squats (3 sets, 4-8 reps) + Band shrugs AMRAP

Romanian deadlifts (4 sets, 8-12 reps) + Pull-ups AMRAP

Skullcrushers (4 sets, 8-12 reps) + Band Curls (4 sets, AMRAP)

Push ups + Leg raises + Neck curls / extensions + Band Calf raises AMRAP (∞ sets)

Day 2:
Bench (3 sets, 6-10 reps) + Band shrugs (horizontal torso) AMRAP

OHP (4 sets, 6-10 reps) + Chin-ups AMRAP

Back hyperextensions (4 sets, 8-12 reps) + Ring rows AMRAP

Diamond push ups + Crunches + Neck side raises + Band Calf raises AMRAP (∞ sets)

Day 3:

Deadlifts (1-3 heavy sets, 2-5 reps)

Pause squats (4 sets, 6-10 reps) + Pull-ups AMRAP

Shrugs (4 sets, 10-15 reps) + Facepulls AMRAP

Push ups + Leg raises + Neck curls / extensions + Band Calf raises AMRAP (∞ sets)

Program 2.2 Advanced Hanma Weight training

Day 1:

Squat (3 sets, 3-5 reps) + Band shrugs AMRAP

Rack pulls / Block pulls (4 sets of 8-12 reps) + Weighted Pull-ups (4 sets, 3-5 reps)

Close grip bench (4 sets, 6-10 reps) + Banded curls (4 sets, AMRAP)

Hyperextensions (3 sets, 8-12 reps) + Facepulls AMRAP

Decline push-ups + Leg raises + Neck curls / extensions + Band Calf raises AMRAP (∞ sets)

Day 2:

Bench (4 sets of 6-10 reps) + Band shrugs (horizontal torso) AMRAP

Deficit deadlift (3 sets of 6-10 reps) + Weighted Chin-ups (3 sets, 4-6 reps)

Plates Lunges (4 sets, AMRAP) + Wrist curls (4 sets, 8-12 reps)

Banded Good mornings (4 sets, AMRAP) + Hanging Leg raises AMRAP

Ring rows + Crunches + Neck side raises + Band Calf raises AMRAP (∞ sets)

Day 3:

Deadlift (1-3 sets, 2-5 reps) + Band shrugs AMRAP

Pause squats (4 sets, 4-8 reps) + Weighted Pull-ups (4 sets, 3-5 reps)

OHP (4 sets, 6-10 reps) + Behind the head band extensions AMRAP

Ring push-ups (AMRAP) + Curls (4 sets, 8-12 reps)

Ring rows + Leg raises + Neck curls / extensions + Band Calf raises AMRAP (∞ sets)

Tokita Ohma Program

Barbell
1: Upper
Bench press (3 sets of 6-10)

DB press (4 sets of 8-12) + Weighted chin-ups (4 sets of 3-6)

Curls (4 sets of 8-12) + Hanging knee raises AMRAP + Face pulls (4 sets of 15-20)

Push-ups AMRAP + Lateral raises (4 sets of 8-12) + Calf raises AMRAP

2: Lower

Good mornings (3 sets of 6-12)

Lunges (can be replaced by HIT cardio, 4 sets of 10-15) + Pull-ups (bodyweight only) AMRAP

Finger curls (4 sets of 8-12) + Hanging leg raises AMRAP + Calf raises AMRAP

3: Upper

OHP (4 sets of 6-10)

Pause bench (4 sets of 4-8) + Face pulls (4 sets of 15-20)

Preacher curls (4 sets of 6-10) + Bent over lateral raises (4 sets of 8-12) + Calf raises AMRAP

4: Full-body

Reverse lunges (can be replaced by HIT cardio, 4 sets of 10-15) + Chest flies (4 sets of 10-15)

Weighted pull-ups (4 sets of 3-6) + Push-ups AMRAP

Triceps extensions (4 sets of 8-12) + Face-pulls (4 sets of 15-20) + Leg raises AMRAP

No barbell
1: Upper

Push-ups (hard variation, 4 sets of 8-15)

DB press OR resistance band OHP (4 sets of 8-12) + Weighted chin-ups (4 sets of 3-6)

Curls OR banded curls (4 sets of 8-12) + Hanging knee raises AMRAP + Face pulls (4 sets of 15-20)

Push-ups AMRAP + Lateral raises (4 sets of 8-12) + Calf raises AMRAP

2: Lower

Band good mornings (3 sets of 6-12)

Lunges (can be replaced by HIT cardio, 4 sets of 10-15) + Pull-ups (bodyweight only) AMRAP

Finger curls (4 sets of 8-12) + Hanging leg raises AMRAP + Calf raises AMRAP

3: Upper

Standing dumbbell OHP OR banded OHP (4 sets of 6-10)

Push-ups (hard variation, 4 sets of 8-15) + Face pulls (4 sets of 15-20)

Preacher curls OR banded curls (4 sets of 6-10) + Bent over lateral raises (4 sets of 8-12) + Calf raises AMRAP
4: Full-body

Reverse lunges (can be replaced by HIT cardio, 4 sets of 10-15) + Standing chest flies (4 sets of 10-15)

Weighted pull-ups (4 sets of 3-6) + Push-ups AMRAP

Triceps extensions (4 sets of 8-12) + Face-pulls (4 sets of 15-20) + Leg raises AMRAP

Guts Training Program

Monday – Upper – Chest, shoulders, triceps, upper back, biceps, neck, abs

Bench press OR Dips OR Weighted Push-ups 4x4-8 + Pullovers 4x8-12

Barbell OR Dumbbell OHP 3x6-10 + Weighted Chin-ups 3x6-8 OR Supinated inverse rows AMRAP

Diamond push-ups AMRAP + Behind the head triceps extension 3x6-12 + Neck curls 3x12-15 + Plank ALAP

Wednesday – Upper (back) – Traps, lats, biceps, low back, hamstrings, forearms, neck, abs

Barbell rows 4x6-10 OR Deadlifts 3x3 (alternate weekly) + Single leg calf raises AMRAP

Zercher/SSB Good mornings 4x6-12 OR/AND Weighted pull-ups 3x5 (based on previous set) + Leg raises AMRAP

Hyperextensions 4x8-12 + Supinated finger curls 4x6-10 + Neck curls 4x10-12 + DB curls 4x6-10

Friday – Upper (arms) – biceps, triceps, forearms, chest, shoulders, lats, neck, abs

EZ bar/Barbell Curls 4x6-10 + Skull crushers 4x10-15 + DB rows 4x8-12

Close grip bench press 3x6-10 OR Diamond push-ups AMRAP + Hammer curls 3x8-12 + Larrats AMRAP

DB OHP 3x8-12 OR Decline push-ups AMRAP + Finger curls 3x8-15 + Neck Curls 3x15-20

Saturday – Legs – Quads, hamstrings, low back, upper back, calves, abs

Deadlifts 3x5 OR Zercher/SSB squats 3x6-10 (alternate weekly) + Shrugs 3xAMRAP

Pause squats 3x4 OR Block pulls 3x8-12 (based on previous set) + Pullovers 3xAMRAP

Face-pulls 4x12-15 + Dumbbell leg raises 4x15-20 + Lateral raises 4x8-12 + Calf raises 4x10-15

Zodd Training Program

Do 10-12 sets of neck curls (all directions) for a total of 100-180 reps per week, reps per set never lower than 10 /
higher than 20, 4 sets max per day, to superset with other lifts.

Template 1:
Monday (Upper 1):

Farmer’s walk 3x30m / 3x40 seconds OR Block / Rack pulls 3x12-15 + DB OR cable curls 3x10-12
DB OR BB OHP 3-5 x 6-12 + Bent over lateral raises 3-5 x 10-15 + DB OR Cable tricep extension 3-5 x 8-14

Cable row OR DB bench 4x10-15 + Finger curls OR Hammer curls 4x12-15 + Windshield Wipers 4xAMRAP

Tuesday (Lower 1):

BB squats OR SSB squats 4x6-10 OR Belt squats OR Hack squats 4x8-12 + Sitting calf raises 4x15-20

Lat pulldowns (pronated or neutral grip) 4x10-15 + DB Hyperextensions OR Leg curls 4x15-20

Single leg press OR Split squats 4x10-15 + Hip thrusts OR Single leg RDLs 4x8-12 + COC 4xAMRAP

Thursday (Upper 2):

Incline press OR Viking press 4x6-10 OR Decline OR Handstand push-ups 4xAMRAP + Face-pulls 4x15-20

Weighted chin-ups 4x4-8 OR Supinated lat pulldowns 4x8-12 + Skull-crushers OR French press 4x6-12

Chest flies OR Preacher curls 4x8-20 + Upright rows OR Lateral raises 4x10-12 + Leg raises 4xAMRAP

Friday (Lower 2):

Deadlifts 3x5 OR RDLs 4x8-12 OR Good mornings 3x6-10 + Standing calf raises 3-4 x 10-15

Hang cleans OR Power cleans 4x8-10 + GHR OR Snatch grip hyperextensions 4x10-12 + Towel grips 4x15-30 sec

Hack squat OR Leg press 4x10-15 + BB snatch grip OR DB shrugs 4x12-15 + COC 4xAMRAP

Saturday (Arm):

Close grip bench OR Dips 4x6-10 OR Diamond push-ups 4xAMRAP + Seal OR Pendlay rows 4x8-12

BB OR EZ bar curls 4x6-10 + Triceps push-downs 4x10-15 + Lateral (Arnold OR Lu) raises 4x12-15

Towel OR Pinwheel curls 4x8-12 + Reverse curls OR Supinated finger curls 4x10-12 + Decline sit-ups 4xAMRAP

Template 2:
Monday (Lower 1):

BB squats OR SSB squats 4x6-10 OR Belt squats OR Hack squats 4x8-12 + Sitting calf raises 4x15-20

Lat pulldowns (pronated or neutral grip) 4x10-15 + DB Hyperextensions OR Leg curls 4x15-20

Single leg press OR Split squats 4x10-15 + Hip thrusts OR Single leg RDLs 4x8-12 + COC 4xAMRAP

Tuesday (Upper 1):

Farmer’s walk 3x30m / 3x40 seconds OR Block / Rack pulls 3x12-15 + DB OR cable curls 3x10-12

DB OR BB OHP 3-5 x 6-12 + Bent over lateral raises 3-5 x 10-15 + DB OR Cable tricep extension 3-5 x 8-14

Cable row OR DB bench 4x10-15 + Finger curls OR Hammer curls 4x12-15 + Windshield Wipers 4xAMRAP

Thursday (Arm):

Close grip bench OR Dips 4x6-10 OR Diamond push-ups 4xAMRAP + Seal OR Pendlay rows 4x8-12
BB OR EZ bar curls 4x6-10 + Triceps push-downs 4x10-15 + Lateral (Arnold OR Lu) raises 4x12-15

Towel OR Pinwheel curls 4x8-12 + Reverse curls OR Supinated finger curls 4x10-12 + Decline sit-ups 4xAMRAP

Friday (Lower 2):

Deadlifts 3x5 OR RDLs 4x8-12 OR Good mornings 3x6-10 + Standing calf raises 3-4 x 10-15

Hang cleans OR Power cleans 4x8-10 + GHR OR Snatch grip hyperextensions 4x10-12 + Towel grips 4x15-30 sec

Hack squat OR Leg press 4x10-15 + BB snatch grip OR DB shrugs 4x12-15 + COC 4xAMRAP

Saturday (Upper 2):

Incline press OR Viking press 4x6-10 OR Decline OR Handstand push-ups 4xAMRAP + Face-pulls 4x15-20

Weighted chin-ups 4x4-8 OR Supinated lat pulldowns 4x8-12 + Skull-crushers OR French press 4x6-12

Chest flies OR Preacher curls 4x8-20 + Upright rows OR Lateral raises 4x10-12 + Leg raises 4xAMRAP

Olympic Weightlifter Physique Program

Pure Bodybuilding

Monday:

OHP 3/5x3-7 + Shrugs 3/5x10-15

Squats 3x3-5 + Lateral raises 3x8-12

DB rows/Seal rows 4x8-12 + DB curls 4x6-12 + Russian twists 4xAMRAP

Wednesday:

Deadlifts 1/3x3-5 + Single leg calf raises 1/3xAMRAP

Weighted push-ups 3x4-8 + Weighted chin-ups 3x3-5 + Hanging knee raises 3xAMRAP

Neck curls/extensions 4x15-20 + GHR/Hyperextensions 4x10-15 + Backhand triceps extension 4x10-20

Friday:

Weighted dips 3x3-5 + Upright rows 3x10-15

Goblet squats 4x8-12 + Sited DB OHP 4x6-12 + Bent over lateral raises 4x10-15

French press 3x6-10 + Finger curls 3x8-12 + Leg raises 4xAMRAP

Saturday:

RDLs 4x8-12 + Weighted pull-ups 4x3-5

Farmers carry 3xAMRAP + Reverse rows 3xAMRAP + Face-pulls AMRAP

Calf raises 4x15-20 + Neck curls/extensions 4x10-15 + Pike sit-ups 4xAMRAP

Hybrid Bodybuilding/Olympic Lifting

Monday:

OHP/Behind the head snatch press 3/5x3-7 + Hang cleans/Power cleans 3/5x6-10

Squats 3x3-5 + Lu raises 3x8-12

DB rows/Seal rows 4x8-12 + Ring curls 4xAMRAP + Russian twists 4xAMRAP

Wednesday:

Deadlifts 1/3x3-5 + Toshiki raises 1/3xAMRAP

Weighted push-ups/Ring 3x4-8 + Weighted chin-ups/Ring 3x3-5 + Hanging knee raises/Ring 3xAMRAP

Neck curls/extensions 4x15-20 + GHR/High bar hyperextensions 4x10-15 + Kettlebell snatches 4x8-12

Friday:

Weighted dips 3x3-5 + Explosive upright rows 3x10-15

Front squats 4x4-6 + Push-press 4x4-8 + Bent over Lu raises 4x10-15

Behind the head supinated triceps extension 4x6-10 + False grip leg raises 4xAMRAP

Saturday:

Snatch grip RDLs 4x8-12 + Behind the head/Weighted pull-ups 4x3-5

Power cleans 3x6-10 + Weighted reverse rows/Seal rows 3x6-10 + Face-pulls AMRAP

Toshiki/Calf raises 4x15-20 + Neck curls/extensions 4x10-15 + Pike sit-ups 4xAMRAP

Greek Aesthetics Lifting Program (Apollonian Physique)

Nucleus overload: Δ = Lats, Θ = Shoulders, Ω = Abs

Upper:

Bench press OR Dips OR Weighted push-ups 3x6-10 + DB rows 3x8-12 OR Reverse rows 3xAMRAP

DB or BB OHP 4x6-12 + Ω + French press OR Skull-crushers 4x8-12 + Hammer curls 4x6-10 + Δ

Upper/Lower Hybrid:

Deadlifts 3x3 OR RDLs 3x8-12 OR Good mornings 3x6-12 + Seated calf raises 3x15-20
Weighted pulls-ups 4x4-8 + Lunges OR Bulgarian split squats 4x10-15 + Shrugs 4x12-15 + Θ

Arms/Upper Hybrid:

Close grip bench 3x6-10 OR Diamond push-ups AMRAPS + Seal rows OR Pendlay rows 3x8-12 + Δ

BB or DB curls 3x6-8 + Upright rows OR Lateral raises 3x12-15 + Ω + Triceps push-downs 3x15-20

Lower:

Squats 3x6-10 OR Leg press 3x8-12 OR Hack squats 3x10-12 + Sited calf raises 3x15-20

Hyperextensions OR Single-leg DB RDLS 4x12-15 + Decline crunches AMRAP + Neck curls AMRAP + Θ

Farnese Hercules Lifting Program

Nucleus overload: Σ = forearms, Φ = calves, Ψ = neck, Π = abs

Upper 1:

Bench press OR Dips OR Weighted push-ups 3-4x6-12 + Inverted rows AMRAP Φ

OHP or DB press 3x6-10 + Weighted chin-ups 3x5 + Russian twists 3x12-15 Φ

Skull crushers 4x8-12 + DB curls 4x6-12 + Finger curls 4x8-10 Ψ

Lower 1:

Squats OR Zercher squats 3-4x6-10 Σ

RDLs OR Back hyperextensions 4x8-12 + Shrugs 4x12-15 OR Farmer’s walks (if hypers) Π

Bulgarian split squats OR Single leg press 3x10-15 + Towel OR Dumbbell hold 3x15s + Calf raises 3x15 Ψ

Upper 2:

DB row OR Barbell row OR Seal row 3-4x6-12 + Push-ups AMRAP Π

Pullovers 3x6-12 + Preacher curls (EZ bar or DB) 3x6-10 + Lateral OR Arnold raises 3x8-12 Σ

Hang snatch pull OR Upright rows 4x10-15 + Neck curls 4x15-20 + Windshield Wipers 4x12-15 Σ

Lower 2:

Deadlifts 3x3-5 OR Good mornings 3x6-12 Φ

Block pulls 4x6-12 OR Farmer’s walks (if mornings) OR Hip thrusts 4x10-15 + Sternum pull-ups AMRAP Π

Belt squats OR Leg press 4x8-15 + Wide grip shrugs 4x12-15 + Leg curls OR GHR 4x10-20 Φ

Arms:

Close grip bench press OR Landmine press 4x6-10 + Kroc rows 4x6-12 OR Supinated rows AMRAP Φ
Hammer curls OR Pinwheel curls 4x8-12 + Pullovers 4x12-15 OR Pull-ups AMRAP + DB flies 4x10-15 Ψ

Supinated finger curls 3x6-12 + Rope triceps extensions 3x10-15 + V-sit ups AMRAP Ψ

Silver Era Aesthetics Program (Steve Reeves Physique Workout)

Intermediate – (3 sessions a week, 12 sessions a month, 140-150 sessions a year)

Auto-regulated abs training:

Goal of 80 to 200 reps, 8 to 10 abs isolation weekly sets total, no more than 4 per day, for no more than 20 reps per
set and no less than 10. Always place after upper body lifts, when lower body compounds are done for the day.
Exercises recommend: Decline sit-ups (weighted), Leg raises (weighted), Hanging knee raises, V-sit ups, Windshield
wipers.

Monday:

Squats (BB or Hack) 3/4x6-12 + Seated cable rows OR Seal rows 3/4x8-15

Incline press (DB or BB) OR Machine incline press 3/4x6-10 + Reverse curls (DB or BB) 3/4x6-12

RDLs OR DB bench 4x8-12 + Upright rows (DB or BB) OR Lat pulldowns 4x10-15 + Neck curls 4x15-20

Cable curls 4x12-15 + French press OR Lying triceps extensions 4x6-10 + Sited calf raises 4x15-20

Wednesday:

BB rows 3/4x8-10 OR Good mornings 3/4x6-12 + Wide-grip BB shrugs OR DB shrugs 3/4x12-20

Weighted dips OR Close grip bench 3/4x6-10 + Split squats OR Smith/Dellinger squats 3/4x12-15

Weighted chin-ups 3x4-6 + DB OR Machine shoulder press 3x6-10 OR Face-pulls 3x15 + Leg curls 3x12-15

Pelican cable curls OR DB Fat grips Preacher curls 4x10-15 + Cable pushdowns 4x8-15 + Lat raises 3x15

Friday:

Deadlifts 3x3 OR 3x5 + Cable triceps extension OR Cable drag curls 3x10-12

OHP (BB or DB) OR BTN 3/4x6-12 + DB pullovers 3/4x8-12

Leg press 4x8-15 + DB / Cable chest flies OR DB/Guillotine press 4x10-15 + Hammer curls 4x8-12

Wide-grip pulls-ups 4x8-12 + Hyperextensions OR GHR 4x10-15 + Standing calf-raises 4x12-20

Advanced – (4 sessions a week, 15 sessions a month, 180 sessions a year)

Auto-regulated abs training:

Goal of 100 / 240 reps, 10 / 12 abs isolation weekly sets total, no more than 4 per day, for no more than 20 reps per
set and no less than 10. Always place after upper body lifts, when lower body compounds are done for the day.
Exercises recommend: Decline sit-ups (weighted), Leg raises (weighted), Hanging knee raises, V-sit ups, Windshield
wipers.
Monday:

Squats (BB or Hack) 3/4x6-12 + Seated cable rows OR Seal rows 3/4x8-15

Incline press (DB or BB) OR Machine shoulder press 3/4x6-10 + Reverse curls (DB or BB) 3/4x6-12

RDLs OR DB bench 4x8-12 + Upright rows (DB or BB) OR Lat pulldowns 4x10-15 + Neck curls 4x15-20

Cable curls 4x12-15 + French press OR Lying triceps extensions 4x6-10 + Sited calf raises 4x15-20

Wednesday:

BB rows 3/4x8-10 OR Good mornings 3/4x6-12 + Wide-grip BB shrugs OR DB shrugs 3/4x12-20

Weighted dips OR Close grip bench 3/4x6-10 + Split squats OR Smith/Dellinger squats 3/4x12-15

Weighted chin-ups 3x4-6 + DB OR Machine shoulder press 3x6-10 OR Face-pulls 3x15 + Leg curls 3x12-15

Pelican cable curls OR DB Fat grips Preacher curls 4x10-15 + Cable pushdowns 4x8-15 + Lat raises 3x15

Friday:

Deadlifts 3x3 OR 3x5 + Cable triceps extension OR Cable drag curls 3x10-12

OHP (BB or DB) OR BTN 3/4x6-12 + DB pullovers 3/4x8-12

Leg press 4x8-15 + DB / Cable chest flies OR DB/Guillotine press 4x10-15 + Hammer curls 4x8-12

Wide-grip pulls-ups 4x8-12 + Hyperextensions OR GHR 4x10-15 + Standing calf-raises 4x12-20

Sunday:

Weighted dips OR Close grip bench 4x6-12 + Rowing machine OR DB rows 4x8-12

Leg press 3x10-15 OR Good morning 3x6-10 + Sited rear delt raises OR Cable lateral raises 3x10-15

Weighted neutral grip pull-ups 4x4-8 + Finger curls 4x10-12 + High pulls OR Snatch grip shrugs 4x15

EZ bar curls 3x8-10 + Incline seated DB extensions 3x10-12 + Goblet squats OR Sissy squats 3x12-15

Martial Arts Weight Training Programs

Karate/Kung-Fu
Purist

Day A:

Neutral grip OR Reverse grip OR Swiss bar bench press 4x4-8 + Calf raises 4xAMRAP

Zercher OR SSB Good mornings OR Squats 3x6-10 + Hang snatch pull 3x6-8

Weighted Chin-ups 3x3-5 + DB OHP or Landmine press 3x8-12

Day B:

Trap bar OR Jefferson deadlifts 1-3x5 + Neck work 3x15-20

One arm DB press OR Weighted push-ups 3x6-10 + Split stance DB rows OR Bulgarian split squat 3x8-12

Pullovers 4x8-12 + Landmine twists 4x6-10 + Captain of Crushes 4xAMRAP

Day C:

Sprints 10x10m + Diamond push-ups 5xAMRAP OR Toe squats 5x15-30 (alternate between sprints)

Sandbag toss 5x10-15 + Forearms planks 5xAMRAP

Hybrid

Day A:

Neutral grip OR Reverse grip OR Swiss bar bench press 4x4-8 + Calf raises 4xAMRAP

Zercher OR SSB Good mornings 3x6-10 + Hang snatch pull 3x6-8 + Skull-crushers OR Finger curls 3x8-12

Weighted Chin-ups 3x3-5 + DB OHP or Landmine press 3x8-12 + Alternate leg raises OR COC 3xAMRAP

Day B:

Trap bar OR Jefferson deadlifts 1-3x5 + Neck work 3x15-20

One arm DB press OR Weighted push-ups 3x6-10 + Split stance DB rows 3x8-12 + Lateral raises 3x10-12

Single leg press OR Hack squats 4x10-15 + Pullovers 4x8-12 + Landmine twists 4x6-10 OR COC 4xAMRAP

Judo/Sumo
Purist

Day A:

Zercher squat OR SSB squat OR BB squat 4x4-8 + Neck work 4x15-20

Neutral grip DB press OR Swiss bar press 3x6-10 + Split stance DB rows 3x6-12

GHR OR Hyperextensions 4x8-12 + Weighted Pull-ups OR Chin-ups 4x4-8

Day B:

Trap bar/Jefferson deadlift 1-3x5 OR Good mornings 3x5-8 OR BB row 3x6-10 + Calf raises 3xAMRAP

Weighted push-ups OR Landmine press 4x4-8 + Landmine twists 4x8-12 + Captain of Crushes 4xAMRAP

Single arm (handle/belt) cable OR Landmine row 4x8-12 + Belt grip 4x10-20sec

Day C:

DB single arm floor press 5x10-15 OR Sled pulls 5x15m + Bridge walks 5x10 OR Turkish get-ups 3x4

Sled push OR Farmer’s walk 3x20m + Single leg DB or Kettlebell RDL 3x15-20 AND/OR COC 3xAMRAP

Hybrid

Day A:

Zercher squat OR SSB squat OR BB squat 4x4-8 + Neck work 4x15-20

Neutral grip DB press OR Swiss bar press 3x6-10 + Split stance DB rows 3x6-12 + Ball slams 3x12-15
GHR OR Hyperextensions 4x8-12 + Weighted Pull-ups OR Chin-ups 4x4-8 + Facepulls 4x15-20

Day B:

Trap bar/Jefferson deadlift 1-3x5 OR Good mornings 3x5-8 OR BB row 3x6-10 + Calf raises 3xAMRAP

Weighted push-ups OR Landmine press 3x4-8 + Hang snatch pulls 4x6-10 + Landmine twists 4x8-12

BB hip thrusts 4x10-15 + Single arm (handle/belt) cable OR Landmine row 4x8-12 + Belt grip 3x15sec

Muay Thai/Kickboxing
Purist

Day A:

Dips or Weighted push-ups 3x6-10 + Calf raises 3xAMRAP

Weighted Pull-ups OR Chin-ups 3x3-5 + Hang clean pulls 3x6-10

BB or DB RDLs 4x8-12 + COC 4xAMRAP + DB Push-press OR Landmine power thruster 4x6-10

Day B:

Trap bar OR Jefferson deadlifts 1-3x5 OR Squats 3x6-10 + Neck work 3x15-20

Reverse grip DB press OR incline press 4x6-12 + Kroc rows 4x8-12

Bulgarian split squats 4x10-15 + Wall slams 4x8-12 AND/OR COC 4xAMRAP

Day C:

Sprints 5x30m + Gada swings 5x10-20 OR Diamond push-ups 5xAMRAP

DB lunges 3x20m OR Sandbag carries 3x40m + Turkish get-ups 3x4

Hybrid

Day A:

Dips or Weighted push-ups 3x6-10

Weighted Pull-ups OR Chin-ups 3x3-5 + Hang clean pulls 3x6-10 + Goblet squats 3x8-12

BB or DB RDLs 4x8-12 + COC 4xAMRAP + DB Push-press OR Landmine power thruster 4x6-10

Day B:

Trap bar OR Jefferson deadlifts 1-3x5

Reverse grip DB press OR incline press 4x6-12 + Kroc rows 4x8-12 + Cable serratus punches 4x10-15

Bulgarian split squats 4x10-15 + Wall slams 4x8-12 OR COC 4xAMRAP + Bent over lateral raises 4x12-15

Systema/Krav Maga
Purist

Day A:

Dips OR Weighted push-ups 3-4x6-10 + Calf raises 3xAMRAP

Zercher OR SSB squats 4x8-12 + Snatch hang pulls 4x6-10 OR Finger curls 4x8-12

Jefferson OR Bulgarian split squat 4x10-15 + Split stance DB rows 4x8-12

Day B:

Trap bar OR Jefferson OR Zercher deadlifts 1-3x5 OR Good mornings* 3x6-10 + Neck work 3x15-20

Snatch-grip RDLs 4x8-12 OR Lunges 4x10-15 (if GM*) + Weighted chin-ups 4x4-8

Kroc rows OR Landmine rows 4x6-12 + Wall slams 4x10-15 AND/OR COC 4xAMRAP

Day C:

Bear crawls 5x15m + Ball slams 5x10-15 OR Goblet squats 5x10-15

Sled pulls 3x20m OR Rope climbing 3x5m + Glute bridge walk 3x6-10 OR Turkish get-ups 3x4

Hybrid

Day A:

Dips OR Weighted push-ups 3-4x6-10 + Calf raises 3xAMRAP

Zercher OR SSB squats 4x8-12 + DB OHP or Landmine press 4x6-12 + Towel holds 4x10-15sec

Jefferson OR Bulgarian split squat 4x10-15 + Split stance DB rows 4x8-12 + Snatch hang pulls 4x6-10

Day B:

Trap bar OR Jefferson OR Zercher deadlifts 1-3x5 OR Good mornings* 3x6-10 + Neck work 3x15-20

Snatch-grip RDLs 4x8-12 OR Lunges 4x10-15 (if GM*) + Weighted chin-ups 4x4-8 + Hang shrugs 4x10-15

Kroc rows OR Landmine rows 4x6-12 + Wall slams 4x10-15 OR COC 4xAMRAP + French press 4x6-12

Kratos Training Programs

Atreus program (Novice)

Monday (Pull):

Deadlifts 3x3 OR RDLs 3x8-12

Hack squats 4x10-15 OR Farmers carries 4x30m + Decline sit-ups 4xAMRAP

Close-grip lat pulldowns (neutral or supinated) 4x6-12 + DB curls 4x8-12 + Split squats 4x10-15

SHRUGS BURN-OUT: Pick a weight you can do for 20 reps max. Do 1 set to failure then rest 2 minutes. Do another
set to failure then rest 1 minute. Do another set to failure then rest 30 sec; do 1 last set.
Wednesday (Push):

Bench press 4x4-8 OR Dips 4x6-8

BB OR DB OHP 3x6-10 + DB rows 3x8-12

Lateral raises OR Upright rows 4x10-15 + Triceps extensions 4x8-12 + Neck curls 4x15-20

REAR DELT ROWS BURN-OUT: Pick a weight you can do for 20 reps max. Do 1 set to failure then rest 2 minutes.
Do another set to failure then rest 1 minute. Do another set to failure then rest 30 sec; do 1 last set.

Friday (Legs/Arms):

Squats 3x6-10 OR Leg press 3x10-15

Weighted pull-ups/chin-ups 4x4-6 + EZ bar curls 4x6-10

Hyperextensions 4x12-15 + Triceps pushdowns 4x10-15 + Seated calf raises 4x15-20

PUSH-UPS/ABS BURN-OUT: Do 1 set to failure then rest 3 minutes. Do another set to failure then rest 2 minutes.
Do another set to failure then rest 1 minute. Do another set to failure then rest 30 sec; do 1 last set.

Bridge (Intermediate)
Monday (Pull):

Deadlifts 3x3 OR RDLs 3x8-12

Hack squats 4x10-15 OR Farmers carries 4x30m + Decline sit-ups AMRAP

Close-grip lat pulldowns (neutral or supinated) 4x6-12 + DB curls 4x8-12 + Split squats 4x10-15

SHRUGS BURN-OUT: Pick a weight you can do for 20 reps max. Do 1 set to failure then rest 2 minutes. Do another
set to failure then rest 1 minute. Do another set to failure then rest 30 sec; do 1 last set.

Wednesday (Push):

Bench press 4x4-8 OR Dips 4x6-8

BB OR DB OHP 3x6-10 + DB rows 3x8-12

Lateral raises OR Upright rows 4x10-15 + Triceps extensions 4x8-12 + Neck curls 4x15-20

REAR DELT ROWS BURN-OUT: Pick a weight you can do for 20 reps max. Do 1 set to failure then rest 2 minutes.
Do another set to failure then rest 1 minute. Do another set to failure then rest 30 sec; do 1 last set.

Friday (Legs):

Squats 3x6-10 OR Leg press 3x10-15

RDLs 4x8-12 OR Block pulls 4x6-12 + Russian twists 4x10-15

Weighted pull-ups/chin-ups 4x4-6 + Hyperextensions 4x12-15 + Seated calf raises 4x15-20

ABS BURN-OUT (OPTIONAL): Do 1 set to failure then rest 3 minutes. Do another set to failure then rest 2 minutes.
Do another set to failure then rest 1 minute. Do another set to failure then rest 30 sec; do 1 last set.

Saturday (Arms):

Close grip bench 3x6-10 OR Diamond push-ups 3xAMRAP

EZ bar curls 4x6-10 + Cross body triceps extensions 4x10-15

Hammer curls 4x8-12 + Lateral raises OR Cable lateral raises 4x12-15 + Neck extensions 4x15-20

Kratos Program (Advanced)

Monday (Upper 1):

Close grip bench press 4x6-10 OR Dips 4x4-8 + DB OR Meadows rows 4x8-12

DB press OR Arnold press 3x6-10 + Cable/DB triceps extensions 3x8-12

DB pullovers OR Lat pulldowns 4x10-12 + Neck curls 4x15-20 + Rear delt rows 4xNO

Tuesday (Lower 1):

Barbell rows 4x10-12 OR Power cleans 4x6-10 + Seated OR Standing calf raises 4x15-20

Block pulls 3x6-10 OR Farmer carries 3x50m + Russian twists 3x12-15

Leg press 4x10-15 OR Split squats 4x12-15 + DB OR Pinwheel curls 4x8-12 + Shrugs 4xNO

Thursday (Upper 2):

DB/BB OHP 4x12-15 OR Viking press 4x8-12 + BB OR DB seal rows 4x10-15

Weighted chin-ups 3x6-8 OR DB OR Machine chest press 3x10-12 + Neck extensions 3x15-20

Lateral raises OR Upright rows 4x10-15 + Cable curls OR pushdowns 4x12-15 + Rear delt rows 4xNO

Friday (Lower 2):

Squats 4x6-8 OR Hack squats 4x10-15 + Hang pulls OR Snatch grip hang pulls 4x10-15

RDLs 3x8-12 OR Block-pulls 3x6-10 + Decline sit-ups 3x12-15

Hip thrusts 4x10-15 OR BB Hack squats 4x8-12 + Power shrugs OR Pendlay rows 4x8-10 + Shrugs 4xNO

Saturday (Arms):

Viking press OR Landmine press OR Incline press 3x6-10 + Cable lateral raises 3x12-15

EZ bar curls OR EZ bar preacher curls 4x8-10 + Cross-body OR Katana triceps extensions 4x8-12

Hammer OR Towel curls 4x10-12 + Triceps push-downs 4x12-15 + Finger curls 4x10-15

The PERFECT Hybrid Calisthenics Program (Feat Bald Omni Man)

Monday Upper:

Weighted push-ups (deficit, rings) 3-6x10-15 OR Weighted dips 3-4x6-10 + Reverse curls 3-6x8-15

(FREE WEIGHT VARIATION/ROTATION: Larsen press OR Close grip bench 3x6-10)

Ring rows 4xAMRAP OR BB/Seal rows 4x8-12 + EZ bar curls 4x6-10 OR Cable curls 4x10-15

Incline cable flies OR Decline ring push-ups 4x12-15 + EZ bar OR DB Lying triceps extensions 4x10-12
Wednesday Lower:

Heel elevated squats 3-5x6-12 OR Hack squats 3-5x8-15 + Neck extensions 3-5x10-20

Weighted chin-ups 3-5x4-10 + Hanging knee raises 3-5xAMRAP OR Decline bench sit-ups 3-5x12-20

(FREE WEIGHT VARIATION/ROTATION: One-arm supinated lat pulldown 4x6-12)

Hyperextensions OR Block pulls 4x10-15 OR Leg curls 4x12-20 + Seated calf raises 4x10-20

Friday Push:

Handstand OR Decline ring push-ups 3-6xAMRAP + Behind the back OR Cross body cable curls 3-6x10-20

(FREE WEIGHT VARIATION/ROTATION: Incline press OR OHP 3x6-10)

Ring Guillotine OR Flies 4x12-15 + Bodyweight triceps extension 4xAMRAP OR Rope extensions 4x15-20

Upright rows OR Lateral raises 3x12-15 + Supinated ring rows 3xAMRAP OR DB rows 3x10-12

Saturday Pull:

RDLS 4x8-12 OR Stiff legged deadlifts 4x6-10 + Neck flexions 4x10-20

Weighted pull-ups 3-4x6-10 + Hanging leg raises 3-4xAMRAP OR GHR sit-ups 3-4x8-15

(FREE WEIGHT VARIATION/ROTATION: Close grip neutral lat pulldowns 3x8-12)

Split squats OR Sissy squats 4x10-15 OR Leg extensions 4x10-20 + Standing calf raises 4x12-20
Miscellaneous Information

Full Step-by-step MASSterplan for Big Arms

NOVICE STAGE:

Step 1: Pick ONE movement for the biceps and ONE movement for the long head of the triceps. You can also pick
ONE movement for the lateral head of the triceps, although these get worked by presses. Select movements that you
ENJOY and can do without discomfort.

Step 2: Do 3 to 6 sets a week, either once (3) or twice (6) a week. Rep ranges: 6-10, 8-12.

AS LONG AS YOU CAN KEEP ADDING ON WEIGHT, STICK TO THESE TWO STEPS.

INTERMEDIATE STAGE:

Step 3: Pick ONE more movement for biceps and triceps, that differs from your first. If you already have 2 isolations
for triceps, you can make the third triceps biased press.

Step 4: Do 6 to 12 sets a week (3/4 sets 2x a week, 4 sets 3x week etc…) using your variation. Pick 1 rep range for
each & go as low as 6 / as high as 15. Adjust number of sets per week to push progression (defined as doing more
reps with more weight).

DO NOT SIT AT THE SAME WEIGHT, DO NOT ROTATE THROUGH MORE THAN 1 VARIATION.

ADVANCED STAGE:

Step 5: Pick ONE more movement for biceps and triceps, as STRICT as possible. You now have a total of 3. You
don't have to do them all each week: instead, rotate through them.

Step 6: Do 6 to 15 sets a week, with evolving rep ranges. Focus on frequency and recovery.

DO NOT HYPER-FOCUS ON VOLUME AND NEGLECT WEIGHT ON THE BAR. KEEP TRAINING.
Back-off Sets
1. You do the exact same movement you did for your strength work with the same tempo. It can happen right after it
or later during the workout (which would result in better performance if you left the body parts involved in the
movement pattern alone). If you go for higher reps (which most people do) it will add quality volume to the session.
You can also go for lower reps: regardless, these reps are still performed in relevant intensity windows (usually
between 70 and 80%) and taken to failure. Set selection is usually 3 to 4. This has the highest carryover to your main
lift while also being the highest earner in terms of tonnage. The issues are a high cardiovascular demand, a high
muscular endurance requirement (for rep work), a higher propensity of overuse injuries and a lot of fatigue
accumulation (which can lead to difficulties calibrating recovery). This is typically a strategy that offers a good
balance between progressing on the strength work and back-off sets through a trickle-down effect, although it
prioritizes the strength work portion of the training by default because of its place within the session.

2. You do a variation of the movement you did for your strength work. It can happen right after it or later during the
workout (which would result in better performance if you left the body parts involved in the movement pattern
alone). If it is a close variation of the main movement, treat it like #1 in terms of rep scheme and sets selection. If it
is further away on the specificity spectrum, treat it like its own thing (which also means it might require a new
warm-up phase). The intensity can be taken a little bit higher here, especially if you decide to prioritize progression
on that lift and utilize the strength work as an effective warm-up / a tool to stabilize tonnage and strength. This has
the highest potential to help you fix technical mistakes / weak points of the main movement pattern while also
helping avoid overuse injuries. The tonnage will still be quite high, although the carryover might not be as important
(the further away in specificity the lift is from the main movement pattern the more true this becomes but the more
the lift has the potential to offer brand new hypertrophic benefits as well as injury prevention properties). This is
typically a strategy that can promote progression on either the strength work or the back-off sets variation portions
of the training depending on how you program it.

3. You do the exact same movement you did for your strength work with a fixated tempo (fast). It can happen right
after it or later during the workout (which would result in better performance if you left the body parts involved in
the movement pattern alone). You go for low reps / medium sets (3x3, 3x4... A 3x5 is already too high in terms of
volume and reps per set). Intensity should be between 80 and 90% depending on your ability to produce efforts with
a constant speed and a similar technique. This offers the highest quality of tonnage although it loses in total tally
(quality over quantity). The injury risk is almost zero despite the higher intensity rate (because of the speed
component) and it saves time compared to the other 2 options. Issues are it can worsen technical issues in lifters
who are already struggling with the movement pattern and does nothing to prevent overuse injuries. It is also only
doable with non-paused movements and is most relevant with the main compounds (squats, deadlifts, bench, OHP,
pull-ups). This is typically a strategy that sacrifices progression on this particular type of set and feeds it all to the
strength work portion of the training. Keep in mind that you can choose to promote progression on the back-off sets
at the detriment of the strength work if you program it so.