So I thought I'd start logging my stuff shortly after starting my new routine. My template is as follows:
Week 1:
Monday:
Tuesday: Day 1A UPPER
Wednesday: Day 2A LOWER
Thursday: Rest
Friday: Day 2A Upper
Saturday: Day 2A Lower
Sunday: Rest
Week 2:
Monday: Day 3A UPPER
Tuesday: DAY 3B LOWER
Wednesday: Rest
Thursday: Day 1A UPPER
Friday: Day 1B LOWER
Saturday: Rest
Sunday: Rest
Week 3:
Monday: Day 2A UPPER
Tuesday: Day 2B LOWER
Wednesday: Rest
Thursday: Day 3A UPPER
Friday: Day 3B LOWER
Saturday: Rest
Sunday: Rest
Week 4: Repeat from week 1 trying to progress weights on every exercises for the desired set/rep schemes.
Write a training journal and log every exercise.
Starting weight: 135 lbs
DAY 1A UPPER: High Volume day
- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- OPTIONAL: Buttkick Jumps 3 x 10
- BARBELL BENCH PRESS: NEED SPOTTER, warmup sets(3~5 reps), work up to rest-pause sets of 135lbs(25 rep & 12 rep rule) + Pushup claps x3 after every set
- WEIGHTED PULLUPS: warmup sets(3~5 reps), work up to a rest-pause sets of 3(25 rep & 12 rep rule) + Medicine Ball Slamdowns x5 per set
- 2 minute rest
- S1: Weighted Dips x 2 rest-pause sets (25 rep & 12 rep rule)
- S1: Standing Barbell Bicep Curls x 2 rest-pause sets(25 rep & 12 rep rule)
- S1-rest = 2min after a set of Weighted Dips & Standing barbell curls
-
- SHOULDER MATRIX (FRONT RAISE + LATERAL RAISE + REAR DELT RAISE) : 4 x 10, 2min rest between sets
- OPTIONAL: Single Leg Glute Bridge 3x 10
Machine Glute Ham Raises 3 x 12
- CORE
- STRETCH
DAY 1B LOWER: High Volume day
- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- OPTIONAL: Pogo Jumps 3x10
Short sprints baseline to baseline(there and back) x 3
- SQUAT: 45 lb. BAR @ 4x5, work up to a (130lbs or less to start with) same-weight per set 4x10, 60 seconds rest in between sets or full recovery
- UNILATERAL: Bulgarian split squats 3 x 10 each leg, 60 seconds rest in between sets + Cycled Split Squat Jumps after every Set
- OPTIONAL: GHR: 3-4 x F, 120s rest in between sets
- CALF RAISES: Light, 3x10, 60 seconds rest between sets
- OPTIONAL: Pushups/Pullups, Dips/Chinups
- CORE
- STRETCH
DAY 2A UPPER: Moderate Volume day
- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- OPTIONAL: SPRINTS/REACTIVE WORK/JUMPS ETC - Buttkick Jumps 3 x 10
- DB BENCH PRESS: NEED SPOTTER, warmup sets, work up to 3 rest-pause sets (25 rep & 12 rep rule)
- WEIGHTED CHINUPS: warmup sets, work up to 3 rest-pause sets (25 reps & 12 reps)
S1: Close-grip Bench Press x 3 rest-pause sets (25 rep/12 rep rule)
- S1: Seated DB Curl: x 3 rest-pause sets (25 rep/12 rep rule)
- S1-rest = 2min after a set of triceps and a set of biceps
- SHOULDER MATRIX (FRONT RAISE + LATERAL RAISE + REAR DELT RAISE) : 2 x 10, 2min rest between sets
- OPTIONAL: Double Leg Glute Bridge 3 x 10
Freeweight Glute Ham Raises 3 x 12
- CORE
- STRETCH
DAY 2B LOWER: Moderate Volume Day
- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- OPTIONAL: SPRINTS/REACTIVE WORK/JUMPS ETC – Pogo Jumps 3 x 10
Short Sprint Baseline to Baseline(there and back) x 3
- SQUAT: 45 lb. BAR @ 4x5, work up to a same-weight per set 2-3x8, 2 minutes rest in between sets
- UNILATERAL: 2x8 each leg, 2 minutes rest in between sets + Cycled Split Squat Jumps after every set
- OPTIONAL: GHR: 3-4 x F, 120s rest in between sets
- CALF RAISES: Light, 3x10, 60 seconds rest between sets
- OPTIONAL: dips 3 x 12
- CORE
- STRETCH
DAY 3A UPPER: Strength day
- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- OPTIONAL: SPRINTS/REACTIVE WORK/JUMPS ETC
- BARBELL BENCH PRESS: NEED SPOTTER, warmup sets(3~5 reps), work up to rest-pause sets of 135lbs(25 rep & 12 rep rule) + Pushup claps x3 after every set
- WEIGHTED PULLUPS: warmup sets(3~5 reps), work up to a rest-pause sets of 3(25 rep & 12 rep rule) + Medicine Ball Slamdowns x5 per set
- 2 minute rest
- S1: Weighted Dips x 2 rest-pause sets (25 rep & 12 rep rule)
- S1: Standing Barbell Bicep Curls x 2 rest-pause sets(25 rep & 12 rep rule)
- S1-rest = 2min after a set of Weighted Dips & Standing barbell curls
- SHOULDER MATRIX (FRONT RAISE + LATERAL RAISE + REAR DELT RAISE) : 2 x 10, 2min rest between sets
- OPTIONAL: Single or double leg glute bridges and/or prone glute and/or double leg hamstring iso/ghr. Strictly bodyweight.
- CORE
- STRETCH
DAY 3B LOWER: Strength Day
- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- OPTIONAL: SPRINTS/REACTIVE WORK/JUMPS ETC
- EXPERIENCED LIFTERS:
- SQUAT: 45 lb. BAR @ 4x5, work up to a 1x5, full recovery between workup sets
- BEGINNERS:
- SQUAT: 45 lb. BAR @ 4x5, work up to a same weight per set 4x5, non max 5RM, 3 minutes rest in between sets + Squat Jumps x 3 after every set
- UNILATERAL: 2x5 each leg, full recovery between workup sets + Cycled Split Squat Jumps after every set
- OPTIONAL: GHR: 3-4 x F, 120s rest in between sets
- CALF RAISES: Light, 3x10, 60 seconds rest between sets
- OPTIONAL: Pullups or chinups + pushups or dips
- CORE
- STRETCH
