piraeus, attica

johnsyggel @ hotmail.com 1
John Syggel
1
 3 DAY SPLIT: WEEK 1

DAY 1 - TOTAL BODY A1

CHEST Barbell Bench Press: 1 x 3-4 reps FF

RAMP-UP SET 1: Bar Only x 12-20 ==> Bodyweight Bulgarian Split Squats x 20 each leg
RAMP-UP SET 2: 50% Working Weight x 15 reps ==> DB Pullovers x 12-15 (50% 10-12 RM)
RAMP-UP SET 3: 75% Working Weight x 6 reps (pause reps at bottom) ==> DB Bulgarian Split Squats x 10 each leg (50% 8-10 rep Working Weight)
RAMP-UP SET 4: 90% Working Weight x 1 rep ==> DB Pullovers x 8-10 (75% 10-12 RM)
WORK SET: 3-4 reps FF
LEGS - ANTERIOR Bulgarian Split Squats: 2 x 8-10 FF each leg
BACK Weighted Pullups: 2 x 6-10 FF ==> BW Pullups x FF
TRICEPS Triceps Pushdowns: 2 x 8-10 FF ==> 2X+ to MF (50% weight drop)
LEGS - POSTERIOR Slick Floor Bridge Curls: 2 x FF
BICEPS Strict Curls: 2 x 6 FF ==> Cheat Curls x MF (using weight used for strict curl)
SHOULDERS 1 1/2 Lateral Raises: 2 x MF (using 50% of weight you'd normally use for 10-12 reps)
TRAPS Barbell Shrugs: 2 x 6-8 FF
FOREARMS / BRACHIALIS DB Reverse Curls: 2 x 20-25 MF

REST NOTES: Ramp-Up Sets: 1.5 - 2.5 minutes (includes time to perform inter-ramp-up set warmups). Working Sets: 1.5 - 2 minutes

DAY 2 - OFF

DAY 3 - TOTAL BODY B1

LEGS - ANTERIOR Barbell Squats: 1 x 3-4 reps FF

RAMP-UP SET 1: Bar Only x 12-20 ==> Hand Release Pushups (5 RIR)
RAMP-UP SET 2: 50% Working Weight x 10 reps ==> Band Pull Aparts x 15-20
RAMP-UP SET 3: 75% Working Weight x 5 reps (pause reps at bottom) ==> Hand Release Pushups (5 RIR)
RAMP-UP SET 4: 90% Working Weight x 1 rep ==> Band Pull Aparts x 15-20
WORK SET: 3-4 reps FF
CHEST Incline DB Bench Press: 2 x 8-10 FF ==> 2X+ to MF (50% weight drop)
BACK Seated Cable Rows: 2 x 15-20 MF
TRICEPS Lying DB/EZ Bar Triceps Extensions: 2 x 6-8 FF
LEGS - POSTERIOR Single Leg Cable RDL's 2 x 10-12 FF each leg
BICEPS Incline DB Curls 2 x 12 FF ==> Seated DB Curls x MF
SHOULDERS DB OHP: 2 x 8-10 FF ==> 2X+ to MF (50% weight drop)
TRAPS Trap Pulldowns: 2 x 10-12 FF
CALVES DB Single Leg Calf Raises: 2 x 15-20 MF each leg

REST NOTES: Ramp-Up Sets: 1.5 - 2.5 minutes (includes time to perform inter-ramp-up set warmups). Working Sets: 1.5 - 2 minutes

piraeus, attica
johnsyggel @ hotmail.com 1
John Syggel
1
 3 DAY SPLIT: WEEK 1

DAY 4 - OFF

DAY 5 - TOTAL BODY C1

BACK Barbell Rows: 1 x 3-4 reps FF

RAMP-UP SET 1: Bar Only x 12-20 ==> BW Squats x 30
RAMP-UP SET 2: 50% Working Weight x 10 reps ==> Pike Pushups (5 RIR)
RAMP-UP SET 3: 75% Working Weight x 5 reps ==> Goblet Squats x 15-20 (using 25% BW)
RAMP-UP SET 4: 90% Working Weight x 1 rep ==> Pike Pushups (5 RIR)
WORK SET: 3-4 reps FF
LEGS - ANTERIOR Goblet Squats: 2 x FF (using 50% BW)
SHOULDERS Handstand Pushups: 2 x FF ==> Pike Pushups x MF
BICEPS Banded No Money Curls: 2 x MF
LEGS - POSTERIOR Barbell Hip Thrust: 2 x 6-8 FF
CHEST Hi-to-Low Crossovers: 2 x 8-10 FF ==> 2X+ to MF (50% weight drop)
TRICEPS Cobra Pushups: 2 x MF
TRAPS Plate Trap Raises: 2 x 15-20 FF
FOREARMS / BRACHIALIS Cross Body Hammer Curls: 2 x 8-10 FF each arm

REST NOTES: Ramp-Up Sets: 1.5 - 2.5 minutes (includes time to perform inter-ramp-up set warmups). Working Sets: 1.5 - 2 minutes

DAY 6 - OFF

DAY 7 - OFF

piraeus, attica
johnsyggel @ hotmail.com 2
John Syggel
2
 3 DAY SPLIT: WEEK 2

DAY 8 - TOTAL BODY D1

SHOULDERS OHP: 1 x 3-4 reps FF

RAMP-UP SET 1: Bar Only x 12-20 ==> Bodyweight Alternating Reverse Lunges x 15 each leg
RAMP-UP SET 2: 50% Working Weight x 10 reps ==> Assisted/BW Pullups (5 RIR)
RAMP-UP SET 3: 75% Working Weight x 6 reps ==> DB Alternating Reverse Lunges x 10 each leg (50% 8-10 rep Working Weight)
RAMP-UP SET 4: 90% Working Weight x 1 rep ==> BW Pullups (3 RIR)
WORK SET: 3-4 reps FF
LEGS - ANTERIOR DB Alternating Reverse Lunges: 2 x 8-10 FF each leg
BACK 1 Arm High Cable Rows: 2 x 6-10 FF ==> 2X+ to MF (50% weight drop) (perform one arm at a time)
CHEST Weighted Dips: 2 x 6-10 FF ==> BW Dips x FF
LEGS - POSTERIOR Cable Pullthroughs: 2 x 12-15 FF
BICEPS Barbell Curls: 2 x 6-8 FF
TRICEPS Triceps Pushaways: 2 x 8-10 FF ==> 2X+ to MF (50% weight drop)
TRAPS Haney Shrugs: 2 x 6-8 FF
CALVES DB Seated Calf Raises: 2 x 20-25 MF

REST NOTES: Ramp-Up Sets: 1.5 - 2.5 minutes (includes time to perform inter-ramp-up set warmups). Working Sets: 1.5 - 2 minutes

DAY 9 - OFF

DAY 10 - TOTAL BODY E1

LEGS - POSTERIOR RDL’s: 1 x 3-4 reps FF

RAMP-UP SET 1: Bar Only x 12-20 ==> Hand Release Pushups (5 RIR)
RAMP-UP SET 2: 50% Working Weight x 12 reps ==> Banded Prone Presses x 15-20
RAMP-UP SET 3: 75% Working Weight x 6 reps ==> Hand Release Pushups (5 RIR)
RAMP-UP SET 4: 90% Working Weight x 1 rep ==> Banded Prone Presses x 15-20
WORK SET: 3-4 reps FF
CHEST Underhand DB Bench Press: 2 x 8-10 FF ==> 2X+ to MF (50% weight drop)
BACK Straight Arm Pushdowns: 2 x 15-20 MF
TRICEPS Close Grip Bench Press: 2 x 6-8 FF
LEGS - ANTERIOR DB Alternating Step Ups 2 x 10-12 FF each leg
BICEPS Standing DB Curls 2 x 12 FF ==> DB Drag Curls x MF
SHOULDERS DB Arnold Press: 2 x 8-10 FF ==> 2X+ to MF (50% weight drop)
TRAPS Seated DB Shrugs: 2 x 10-12 FF
FOREARMS / BRACHIALIS DB Wrist Curls / Extensions: 2 x 15-20 MF each arm

REST NOTES: Ramp-Up Sets: 1.5 - 2.5 minutes (includes time to perform inter-ramp-up set warmups). Working Sets: 1.5 - 2 minutes

piraeus, attica
johnsyggel @ hotmail.com 3
John Syggel
3
 3 DAY SPLIT: WEEK 2

DAY 11 - OFF

DAY 12 - TOTAL BODY F1

BACK Lat Pulldowns: 1 x 3-4 reps FF

RAMP-UP SET 1: 40% Working Weight x 12-20 reps ==> Skier Hops x 30 sec
RAMP-UP SET 2: 60% Working Weight x 10 reps ==> Face Pulldowns x 12-15 (50% 10-12 RM Lat Pulldown)
RAMP-UP SET 3: 75% Working Weight x 5 reps ==> Skier Hops x 30 sec
RAMP-UP SET 4: 90% Working Weight x 1 rep ==> Face Pulldowns x 8-10 (60% 10-12 RM Lat Pulldown)
WORK SET: 3-4 reps FF
LEGS - ANTERIOR DB Side Lunges: 2 x 6-8 FF each leg
SHOULDERS DB High Pulls: 2 x 8-10 FF ==> 2X+ to MF (50% weight drop)
BICEPS DB "21's": 2 x FF
LEGS - POSTERIOR DB Sprinter Lunges: 2 x 6-8 FF each leg
CHEST DB Bench Press: 2 x 12-15 FF
TRICEPS DB Incline Powerbombs: 2 x 8-10 FF
TRAPS Barbell Shrugs: 2 x 20-25 MF
FOREARMS / BRACHIALIS Hammer Curls: 2 x 8-10 FF

REST NOTES: Ramp-Up Sets: 1.5 - 2.5 minutes (includes time to perform inter-ramp-up set warmups). Working Sets: 1.5 - 2 minutes

DAY 13 - OFF

DAY 14 - OFF

piraeus, attica
johnsyggel @ hotmail.com 4
John Syggel
4
 3 DAY SPLIT: WEEK 3

DAY 15 - TOTAL BODY A2

CHEST Barbell Bench Press: 1 x 1 @ 95% 1RM

RAMP-UP SET 1: Bar Only x 12-20 ==> Bodyweight Bulgarian Split Squats x 20 each leg
RAMP-UP SET 2: 50% Working Weight x 15 reps ==> DB Pullovers x 12-15 (50% 10-12 RM)
RAMP-UP SET 3: 75% Working Weight x 6 reps (pause reps at bottom) ==> DB Bulgarian Split Squats x 10 each leg (50% 8-10 rep Working Weight)
RAMP-UP SET 4: 90% Working Weight x 1 rep ==> DB Pullovers x 8-10 (75% 10-12 RM)
WORK SET: 1 @ 95% 1RM
LEGS - ANTERIOR Bulgarian Split Squats: 2 x 8-10 FF each leg
BACK Weighted Pullups: 2 x 6-10 FF ==> BW Pullups x FF
TRICEPS Triceps Pushdowns: 2 x 8-10 FF ==> 2X+ to MF (50% weight drop)
LEGS - POSTERIOR Slick Floor Bridge Curls: 2 x FF
BICEPS Strict Curls: 2 x 6 FF ==> Cheat Curls x MF (using weight used for strict curl)
SHOULDERS 1 1/2 Lateral Raises: 2 x MF (using 50% of weight you'd normally use for 10-12 reps)
TRAPS Barbell Shrugs: 2 x 6-8 FF
FOREARMS / BRACHIALIS DB Reverse Curls: 2 x 20-25 MF

REST NOTES: Ramp-Up Sets: 1.5 - 2.5 minutes (includes time to perform inter-ramp-up set warmups). Working Sets: 1.5 - 2 minutes

DAY 16 - OFF

DAY 17 - TOTAL BODY B2

LEGS - ANTERIOR Barbell Squats: 1 x 1 @ 95% 1RM

RAMP-UP SET 1: Bar Only x 12-20 ==> Hand Release Pushups (5 RIR)
RAMP-UP SET 2: 50% Working Weight x 10 reps ==> Band Pull Aparts x 15-20
RAMP-UP SET 3: 75% Working Weight x 5 reps (pause reps at bottom) ==> Hand Release Pushups (5 RIR)
RAMP-UP SET 4: 90% Working Weight x 1 rep ==> Band Pull Aparts x 15-20
WORK SET: 1 @ 95% 1RM
CHEST Incline DB Bench Press: 2 x 8-10 FF ==> 2X+ to MF (50% weight drop)
BACK Seated Cable Rows: 2 x 15-20 MF
TRICEPS Lying DB/EZ Bar Triceps Extensions: 2 x 6-8 FF
LEGS - POSTERIOR Single Leg Cable RDL's 2 x 10-12 FF each leg
BICEPS Incline DB Curls 2 x 12 FF ==> Seated DB Curls x MF
SHOULDERS DB OHP: 2 x 8-10 FF ==> 2X+ to MF (50% weight drop)
TRAPS Trap Pulldowns: 2 x 10-12 FF
CALVES DB Single Leg Calf Raises: 2 x 15-20 MF each leg

REST NOTES: Ramp-Up Sets: 1.5 - 2.5 minutes (includes time to perform inter-ramp-up set warmups). Working Sets: 1.5 - 2 minutes

piraeus, attica
johnsyggel @ hotmail.com 5
John Syggel
5
 3 DAY SPLIT: WEEK 3

DAY 18 - OFF

DAY 19 - TOTAL BODY C2

BACK Barbell Rows: 1 x 1 @ 95% 1RM

RAMP-UP SET 1: Bar Only x 12-20 ==> BW Squats x 30
RAMP-UP SET 2: 50% Working Weight x 10 reps ==> Pike Pushups (5 RIR)
RAMP-UP SET 3: 75% Working Weight x 5 reps ==> Goblet Squats x 15-20 (using 25% BW)
RAMP-UP SET 4: 90% Working Weight x 1 rep ==> Pike Pushups (5 RIR)
WORK SET: 1 @ 95% 1RM
LEGS - ANTERIOR Goblet Squats: 2 x FF (using 50% BW)
SHOULDERS Handstand Pushups: 2 x FF ==> Pike Pushups x MF
BICEPS Banded No Money Curls: 2 x MF
LEGS - POSTERIOR Barbell Hip Thrust: 2 x 6-8 FF
CHEST Hi-to-Low Crossovers: 2 x 8-10 FF ==> 2X+ to MF (50% weight drop)
TRICEPS Cobra Pushups: 2 x MF
TRAPS Plate Trap Raises: 2 x 15-20 FF
FOREARMS / BRACHIALIS Cross Body Hammer Curls: 2 x 8-10 FF each arm

REST NOTES: Ramp-Up Sets: 1.5 - 2.5 minutes (includes time to perform inter-ramp-up set warmups). Working Sets: 1.5 - 2 minutes

DAY 20 - OFF

DAY 21 - OFF

piraeus, attica
johnsyggel @ hotmail.com 6
John Syggel
6
 3 DAY SPLIT: WEEK 4

DAY 22 - TOTAL BODY D2

SHOULDERS OHP: 1 x 1 @ 95% 1RM

RAMP-UP SET 1: Bar Only x 12-20 ==> Bodyweight Alternating Reverse Lunges x 15 each leg
RAMP-UP SET 2: 50% Working Weight x 10 reps ==> Assisted/BW Pullups (5 RIR)
RAMP-UP SET 3: 75% Working Weight x 6 reps ==> DB Alternating Reverse Lunges x 10 each leg (50% 8-10 rep Working Weight)
RAMP-UP SET 4: 90% Working Weight x 1 rep ==> BW Pullups (3 RIR)
WORK SET: 1 @ 95% 1RM
LEGS - ANTERIOR DB Alternating Reverse Lunges: 2 x 8-10 FF each leg
BACK 1 Arm High Cable Rows: 2 x 6-10 FF ==> 2X+ to MF (50% weight drop) (perform one arm at a time)
CHEST Weighted Dips: 2 x 6-10 FF ==> BW Dips x FF
LEGS - POSTERIOR Cable Pullthroughs: 2 x 12-15 FF
BICEPS Barbell Curls: 2 x 6-8 FF
TRICEPS Triceps Pushaways: 2 x 8-10 FF ==> 2X+ to MF (50% weight drop)
TRAPS Haney Shrugs: 2 x 6-8 FF
CALVES DB Seated Calf Raises: 2 x 20-25 MF

REST NOTES: Ramp-Up Sets: 1.5 - 2.5 minutes (includes time to perform inter-ramp-up set warmups). Working Sets: 1.5 - 2 minutes

DAY 23 - OFF

DAY 24 - TOTAL BODY E2

LEGS - POSTERIOR RDL’s: 1 x 1 @ 95% 1RM

RAMP-UP SET 1: Bar Only x 12-20 ==> Hand Release Pushups (5 RIR)
RAMP-UP SET 2: 50% Working Weight x 12 reps ==> Banded Prone Presses x 15-20
RAMP-UP SET 3: 75% Working Weight x 6 reps ==> Hand Release Pushups (5 RIR)
RAMP-UP SET 4: 90% Working Weight x 1 rep ==> Banded Prone Presses x 15-20
WORK SET: 1 x 1 @ 95% 1RM
CHEST Underhand DB Bench Press: 2 x 8-10 FF ==> 2X+ to MF (50% weight drop)
BACK Straight Arm Pushdowns: 2 x 15-20 MF
TRICEPS Close Grip Bench Press: 2 x 6-8 FF
LEGS - ANTERIOR DB Alternating Step Ups 2 x 10-12 FF each leg
BICEPS Standing DB Curls 2 x 12 FF ==> DB Drag Curls x MF
SHOULDERS DB Arnold Press: 2 x 8-10 FF ==> 2X+ to MF (50% weight drop)
TRAPS Seated DB Shrugs: 2 x 10-12 FF
FOREARMS / BRACHIALIS DB Wrist Curls / Extensions: 2 x 15-20 MF each arm

REST NOTES: Ramp-Up Sets: 1.5 - 2.5 minutes (includes time to perform inter-ramp-up set warmups). Working Sets: 1.5 - 2 minutes

piraeus, attica
johnsyggel @ hotmail.com 7
John Syggel
7
 3 DAY SPLIT: WEEK 4

DAY 25 - OFF

DAY 26 - TOTAL BODY F2

BACK Lat Pulldowns: 1 x 1 @ 95% 1RM

RAMP-UP SET 1: 40% Working Weight x 12-20 reps ==> Skier Hops x 30 sec
RAMP-UP SET 2: 60% Working Weight x 10 reps ==> Face Pulldowns x 12-15 (50% 10-12 RM Lat Pulldown)
RAMP-UP SET 3: 75% Working Weight x 5 reps ==> Skier Hops x 30 sec
RAMP-UP SET 4: 90% Working Weight x 1 rep ==> Face Pulldowns x 8-10 (60% 10-12 RM Lat Pulldown)
WORK SET: 1 x 1 @ 95% 1RM
LEGS - ANTERIOR DB Side Lunges: 2 x 6-8 FF each leg
SHOULDERS DB High Pulls: 2 x 8-10 FF ==> 2X+ to MF (50% weight drop)
BICEPS DB "21's": 2 x FF
LEGS - POSTERIOR DB Sprinter Lunges: 2 x 6-8 FF each leg
CHEST DB Bench Press: 2 x 12-15 FF
TRICEPS DB Incline Powerbombs: 2 x 8-10 FF
TRAPS Barbell Shrugs: 2 x 20-25 MF
FOREARMS / BRACHIALIS Hammer Curls: 2 x 8-10 FF

REST NOTES: Ramp-Up Sets: 1.5 - 2.5 minutes (includes time to perform inter-ramp-up set warmups). Working Sets: 1.5 - 2 minutes

DAY 27 - OFF

DAY 28 - OFF

piraeus, attica
johnsyggel @ hotmail.com 8
John Syggel
8
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