This document outlines a 7-day training split that focuses on different areas and techniques each day. Day 1 is labeled "REST POWER" with a focus on back, rear delts, and abs. Each subsequent day has a label of either "REP-RANGE", "SHOCK", or "HYBRID" focusing on different muscle groups and techniques. Examples of exercises are provided for each day along with sets, reps, and other details. Guidelines are also given for lifting tempo and rest periods for the different types of training days.

1. Sunday Monday Tuesday Wednesday Thursday Friday Saturday
REST POWER - (BACK/REAR DELT/ABS) REP-RANGE - (LEGS/CALVES) REST
SHOCK - (CHEST/FRONT & SIDE
DELT/ABS)
HYBRID -
(BICEPS/TRICEPS/CALVES)
REST
REST
REP-RANGE - (BACK/REAR
DELT/ABS)
SHOCK - (LEGS/CALVES) REST
HYBRID - (CHEST/FRONT & SIDE
DELT/ABS)
POWER - (BICEPS/TRICEPS/CALVES) REST
REST SHOCK - (BACK/REAR DELT/ABS) HYBRID - (LEGS/CALVES) REST
POWER - (CHEST/FRONT & SIDE
DELT/ABS)
REP-RANGE -
(BICEPS/TRICEPS/CALVES)
REST
REST HYBRID - (BACK/REAR DELT/ABS) POWER - (LEGS/CALVES) REST
REP-RANGE - (CHEST/FRONT &
SIDE DELT/ABS)
SHOCK - (BICEPS/TRICEPS/CALVES) REST
B-BUILT TRAINING
*WEIGHTED OR NON-WEIGHTED
WG PULL UP 3 X 4-6
*WG BB ROW 3 X 4-6
*UNDERHAND GRIP PULLDOWN
3 X 4-6
*SINGLE ARM DB ROW 3 X 4-6
*PARTIAL RACK DEAD-LIFT(JUST
BELOW KNEES) 3 X 4-6
*SEATED DB BENT REAR LATERAL
3 X 4-6
*STANDING ROPE REAR DELT ROW
3 X 4-6
*CABLE CRUNCH 2 X 16-20
*SUPPORTED BENT KNEE RAISE
2 X 16-20
*LEG PRESS 3 X 7-9
*LEG EXTENSIONS 2 X 10-12
*HACK SQUAT 3 X 13-15
*BB OR DB ALTERNATING LUNGE
2 X 16-20
*BB OR DB STIFF LEG DEAD-LIFT
3 X 7-9
*LYING LEG CURL 2 X 10-12
*SEATED LEG CURL 2 X 13-15
*HYPEREXTENSIONS(FOCUS ON
HAMSTRINGS) 2 X 16-20
*CALF PRESS 1 X 7-9, 1 X 10-12
*SEATED CALF RAISE
1 X 13-15, 1 X 16-20
*SS: DB INCLINE PRESS/FLAT DB FLY
2 X 7-9 / 10-12
*SS: FLAT BB PRESS / DB PULL OVER
(FOCUS ON CHEST) 2 X 7-9 / 10-12
*DS: SLIGHTLY LEAN FORWARD
WEIGHTED OR NON-WEIGHTED DIPS
(FOCUS ON CHEST) / DROP WEIGHT
2 X 7-9 / MAX REPS
*SS: DB SHOULDER PRESS /
SHOULDER WIDTH GRIP UPRIGHT
ROW 2 X 7-9 / 10-12
*DS: SEATED DB SIDE LATERAL
2 X 7-9 / 4-6 MORE
*SS: LYING INCLINE STRAIGHT LEG
RAISE / PLATE ON CHEST CRUNCH
2 X 16-20 / MAX REPS
*BB CURL 3 X 4-6
*UPPER CABLE CURL
1 X 13-15, 1 X 10-12, 1 X 7-9
*DB HAMMER CURL / BB PREACHER
CURL 1 X 10-12 / 7-9
*CG BENCH PRESS 3 X 4-6
*STRAIGHT BAR PUSHDOWN
1 X 13-15, 1 X 10-12, 1 X 7-9
*EZ BAR SKULL CRUSHERS /
BODYWEIGHT DIPS 1 X 10-12 / MAX
REPS
*STANDING CALF RAISE
1 X 10-12, 1 X 7-9, 1 X 4-6*
*SS: SEATED CALF RAISE
AFTER 4-6 SET ONLY 1 X 10-12
*UNDERHAND GRIP BB ROW 3 X 7-9
*WG PULLDOWN 3 X 10-12
*SINGLE ARM CG MACHINE ROW
3 X 13-15
*STIFF ARM PULLDOWN 3 X 16-20
*PARTIAL RACK DEAD-LIFT (MID-
CHIN) 1 X 4-6, 1 X 7-9, 1 X 10-12
*FACE DOWN ON INCLINE BENCH
DB REAR LATERAL 1 X 7-9, 1 X 10-12
* STANDING SINGLE ARM CABLE
BENT REAR LATERAL 1 X 13-15,
1 X 16-20
*SEATED BENT KNEE RAISE
2 X MAX
*INCLINE CRUNCH 2 X 16-20
*DS: BB SQUAT 2 X 7-9 / 4-6 MORE
*DS: LEG EXTENSION
2 X 7-9 / 4-6 MORE
*SS: SEATED LEG CURL / STIFF LEG
DEAD-LIFT 2 X 7-9 / 10-12
*DS: DB OR BB SINGLE LEG BENCH
STEP UP 2 X 7-9 / DROP WEIGHT
FOR MAX REPS
*DS: STANDING CALF RAISE
2 X 10-12 / 6-8 MORE
*FLAT BB PRESS 3 X 4-6
*INCLINE FLY 1 X 13-15, 1 X 10-12,
1 X 7-9
*SS: HAMMER INCLINE PRESS /
FORWARD DIPS 3 X 10-12 / MAX REPS
*DB SINGLE ARM SIDE LATERAL
(LEAN TO SIDE) 2 X 4-6
*BB JUST OUTSIDE SHOULDER WIDTH
GRIP FRONT RAISE 1 X 13-15, 1 X
10-12, 1 X 7-9
*DS: MACHINE SHOULDER PRESS
1 X 10-12 / 4-6 MORE
*SS: CABLE CRUNCH / LYING
STRAIGHT LEG RAISE 2 X 16-20 EACH
*DECLINE SKULL CRUSHERS 3 X 4-6
*OVERHEAD DB EXTENSION 3 X 4-6
*SINGLE ARM ROPE PUSHDOWN
2 X 4-6
*SEATED ALTERNATING DB
HAMMER CURL 3 X 4-6
*STRAIGHT BAR CABLE CURL 3 X 4-6
*SINGLE ARM 90 DEGREE ANGLE
PREACHER CURL 2 X 4-6
*SINGLE LEG CALF PRESS 2 X 4-6
*STANDING CALF RAISE 2 X 5-7
*SS: WG PULLUP / RACK
DEAD-LIFT(JUST BELOW KNEE)
3 X MAX REPS / 7-9
*DS: CG PULLDOWN
2 X 7-9, DROP 4-6 MORE
*SS: WG BB ROW / UNDERHAND
GRIP ROW
2 X 7-9 EACH
*DS: FACE DOWN ON INCLINE
2 DB ROW 2 X 7-9, DROP 4-6 MORE
*DS: STANDING DB BENT REAR
LATERAL 3 X 7-9, DROP 4-6 MORE
*SS: SUPPORTED STRAIGHT LEG
RAISE / LYING SIDE CRUNCH
2 X 16-20/MAX
*LEG PRESS 3 X 4-6
*SMITH SPLIT SQUAT
1 X 13-15, 1 X 10-12, 1 X 7-9
*SS: BB FRONT SQUAT / LEG
EXTENSIONS 2 X 10-12 / 7-9
*LYING LEG CURL 3 X 4-6
*BB STRAIGHT LEG GOOD
MORNINGS 1 X 13-15, 1 X 10-12,
1 X 7-9
*DS: SEATED LEG CURL
1 X 10-12 / 4-6 MORE
*CALF PRESS 1 X 10-12, 1 X 7-9,
1 X 4-6* SS: AFTER 4-6 SET ONLY
SEATED CALF RAISE 1 X 10-12
*INCLINE BB PRESS 3 X 4-6
*HAMMER DB FLAT PRESS 3 X 4-6
*DECLINE DB FLY 3 X 4-6
*DB PULLOVER 3 X 4-6
*BB MILITARY PRESS 2 X 4-6
*SINGLE ARM DB UPRIGHT ROW
2 X 4-6
*SINGLE ARM CABLE FROM THE BACK
SIDE LATERAL 2 X 4-6
*INCLINE CRUNCH 2 X 16-20
*LYING BENT KNEE RAISE 2 X 16-20
*ALTERNATING DB CURL 2 X 7-9
*STRAIGHT BAR REVERSE CABLE
CURL 2 X 10-12
*DB HAMMER CONCENTRATION CURL
2 X 13-15
*LYING ON BACK STRAIGHT BAR
CURL 2 X 16-20
*TRICEP ROPE PUSHDOWNS 2 X 7-9
*STRAIGHT BAR TRICEP PUSHDOWN
2 X 10-12
*SINGLE ARM DB KICKBACK 2 X 13-15
*WEIGHTED OR NON-WEIGHTED DIPS
2 X 16-20
*STANDING CALF RAISE 1 X 7-9,
1 X 10-12
*SEATED CALF RAISE 1 X 13-15,
1 X 16-20
*ONE ARM DB ROW 3 X 4-6
*WG PULLDOWN
1 X 13-15, 1 X 10-12, 1 X 7-9
*SS: STIFF ARM PULLDOWN /
UNDERHAND GRIP SEATED ROW
3 X 10-12 / 7-9
*HIGH ROPE CABLE REAR DELT
ROW 1 X 13-15, 1 X 10-12, 1 X 7-9,
1 X 4-6* SS: ONLY AFTER 4-6 SET /
SEATED DB BENT REAR LATERAL
1 X 10-12
*SS: SUPPORTED STRAIGHT LEG
RAISE / CABLE CRUNCH 3 X 16-20 /
MAX REPS
*LYING LEG CURL 4 X 4-6
*SQUAT 4 X 4-6
*SEATED LEG CURL 4 X 4-6
*LEG PRESS 3 X 4-6
*HACK SQUAT 2 X 4-6
*SINGLE LEG EXTENSION 4 X 4-6
*CALF PRESS 2 X 4-6
*SEATED CALF RAISE 2 X 5-7
*FLAT DB PRESS 3 X 7-9
*INCLINE HAMMER PRESS 3 X 10-12
*PEC DECK FLY 3 X 13-15
*HIGH CABLE CROSS OVER 3 X 16-20
*ALTERNATING HAMMER DB FRONT
RAISE 2 X 7-9
*SEATED DB HAMMER SHOULDER
PRESS 2 X 10-12
*SEATED DB SIDE LATERAL 2 X 13-15
*FACE DOWN ON INCLINE BB CG
FRONT RAISE 1 X 16-20
*PLATE ON CHEST CRUNCH 2 X 16-20
*LYING SIDE CRUNCH 2 X 25-30
*SS: STANDING CABLE CURL /
STRAIGHT BAR PUSHDOWN
2 X 7-9 EACH
*SS: BB 90 DEGREE ANGLE
PREACHER CURL / SEATED
OVERHEAD DB EXTENSION
2 X 7-9 EACH
*DS: STANDING ALTERNATING
HAMMER CURL 2 X 7-9 / 4-6 MORE
*DS: CG BENCH PRESS
2 X 7-9 / 4-6 MORE
*DS: STANDING CALF RAISE
2 X 10-12 / 6-8 MORE
POWER, REP-RANGE, SHOCK, HYBRID GUIDELINES
POWER DAY
REST BETWEEN SETS: 3-5 Minutes
LIFTING TEMPO: 4/0/X
REP-RANGE DAY
REST BETWEEN SETS: 2-3 Minutes
LIFTING TEMPO: 2/1/2/1***
SHOCK DAY
REST BETWEEN SETS: Cardiovascular and mental recovery
LIFTING TEMPO: 1/0/1
HYBRID DAY
Combination of power, rep-range and shock
all in one workout. Follow above guidelines for each
exercise in the workout.
TEMPO
Lifting Tempo is the phrase used to describe how fast you lower, lift and pause
with the weight in each phase of a repetition. It is expressed in seconds and begins
with the negative (lowering) portion of an exercise, then the midpoint (stretch)
portion, then the positive (lifting) portion, and if there is a forth number used it
will be the peak contraction (squeeze) portion. Here are some examples below to
help the concept of lifting tempo.
EXAMPLE: Behind the Neck Press with a temo of 2/0/1: Lower the weight over
2 seconds; no pause at the bottom; push back to top in one second; no pause at
top. Repeat.
EXAMPLE: DB Kickback with a tempo of 2/1/2/1: Raise DB from starting
point to top in 2 seconds; hold squeeze for 1 second; lower to starting point over 2
seconds; hold starting position for 1 second. Repeat.
UNSURE?
SS: SUPER-SET
DS: DROP-SET
BB: BARBELL
DD: DUMBBELL
CG: CLOSE GRIP
WG: WIDE GRIP