Workout Routine
FreeProgram Instructions Overview:
Rotate Full Body Workouts A > B > C > D, training as often as your schedule allows-whether it's 1 day a week or 4. Rest as needed between sessions to recover. Simply pick up where you left off next time you train. Each main barbell lift uses 2 top working sets after warm-ups. Use double progression: increase reps first, then weight when you hit the upper rep limit for both sets. Train 1-2 reps short of failure on compounds, and push isolation movements harder.
For all barbell compound lifts in the split use 2 working sets in the 4–8 rep range. Focus on perfect form and controlled execution. Progress using a double progression model: aim to complete both sets at the upper end of the rep range (8 reps) before adding weight. For example, if you hit 8 reps on both sets with good form, increase the load by 5–10 lbs next session.
Add 50 reps of some core work if time allows.
Depletion Day included for recovery, "pump", and some transient hypertrophy. Use as needed. Core Day Included for add on or used on off day
Depletion Day Bicep Superset: Palm Forward DB Bicep Curl x15 to Banded Hammer Curl x20 for 3 rounds Tricep Super Set: Empty Barbell Skull Crushers AMRAP to Banded Tricep Pushdown x20 to Banded Single Arm Tricep Extension for 3 rounds Shoulder Circuit: (Light DB) Front Raises x15-20, Lat Raises x15-20, Shoulder Press x15-20, Banded Pull Aparts x15-20 for 3 rounds Leg Circuit: Air Squats to good burn to Banded Hamstring Curls x15 to Banded Leg Exensions x15 for 3 rounds
Core Day 50 Russian Twits 50 Flutters 10 Weighted Situps 15 Leg/ Knee Raises x3 Rounds; Keep Rest Short