I was bored again tonight so I made a easy template to use for this routine. All I really had to do was change a few little things around (like putting JS Rows before weighted chins) and viola! I can tell this guy Kethnaab knows his shit pretty well..Which would be a big breath of fresh air to that place...

1. MONDAY - ME Day - upper
+ flat bench press - 1 x 3 (3 x 3 pyramid scheme)
JS rows - 4 x 5-6
++ incline dumbbell press - 3 x 5-6
weighted chinup 4 x 5-6
Skullcrushers - 2 x 10-15 (rotate angles every 2-3 weeks)
Side laterals - 2 x 10-15

2. WEDNESDAY - ME Day - lower
+ conventional deadlift - 1 x 3 (3 x 3 pyramid scheme)
++ A2G squat - 4 x 5
reverse hypers - 3 x 8-12
ghetto GHR - 3 x 8-12
side laterals - 2 x 10-15

3. FRIDAY - RE Day - upper
+ decline dumbbell - 3 x 8 *slight decline
BTN pulldown - 4 x 8-12 (bar only travels to ear level)
++ standing dumbbell press - 3 x 8
yates rows - 4 x 8-12
incline dumbbell curls - 2 x 10-12
side laterals - 2 x 10-15

4. SATURDAY - RE Day - lower
+ front squats - 4 x 8
++ SLDL - 4 x 10
reverse hypers - 3 x 8-12
ghetto GHR - 3 x 8-12
side laterals - 2 x 10-15

-----------------------------------------------------------------

1. + ME Upper press variants: (Rotate every 1-3 weeks)
- Close Grip Bench Press
- Low Incline BP
- Decline Bench Press (slight)
- Reverse Grip Bench Press

++ Basic press variants:
- Standing Barbell/DB Press
- Flat/Incline/Decline Barbell Press
- Flat/Incline/Decline DB Press


2. + ME Lower pull variants: (Rotate every 1-3 weeks)
- Goodmornings (seated, standing, rack)
- Deadlifts (rack, floor, sumo, platform)

++ Basic squat variants:
- Squat (front, A2G, sumo, box, hack)



3. + RE Upper press variants: (Rotate as needed)
- Flat/Incline/Decline Barbell Press
- Flat/Incline/Decline DB Press
- Weighted Dips

++ Basic press variants:
- Standing Barbell/DB Press
- Flat/Incline/Decline Barbell Press
- Flat/Incline/Decline DB Press
- Weighted Dips



4. + RE Lower squat variants: (Rotate as needed)
- Squat (front, A2G, sumo, box, hack)
- 20 rep squats

++ Basic pull variants:
- Goodmornings (seated, standing, rack)
- Deadlifts (rack, floor, sumo, romanian, platform)

---------------------------------------------------------------------

*Deloading : Cut back on volume, frequency, or slightly easing up on your intensity (percent of RM). If you feel like your starting to “overreach” (within 3-6 weeks) it’s time for a deload. For more information on deloading, refer to the Dual Factor Sticky..

- I’d recommend eliminating a day and do an M, W, F setup or an alternate deload protocol such as doing an RE upper day on Monday, then a RE lower day of Thursday (using less volume) to maximize recovery before another blast.

__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


I can be found at
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.