Workout of the Week #28

Welcome to workout of the week number 28.

This time we have a five day a week mixed method bro split for gains. To keep it simple, what’s the training goal?

Yes, gains so we want to promote muscular hypertrophy, build some muscle mass.

What are our training variables?

So the training intensity, it’s a quote unquote a mixed method approach, therefore I have structured it into three different, quote unquote categories. The first one, we work on maximum strength/ functional hypertrophy, the second one is functional hypertrophy / non-functional hypertrophy, and then on the end of the spectrum, of the continuum, we work on non-functional and transient hypertrophy. So 85% to 90% of the 1 RM, then 70 to 80% of the 1 RM, and then 60 to 70% of the 1 RM.

Our rep ranges for the higher intensities, we work with three to five reps, for the moderate intensity 6 to 10 reps, and then for the lower intensities higher repetitions 10 to 14 reps.

Our exertion is near maximum and our training effort is a repeated effort, and yes for the higher intensities 85%, 87,5% and 90% of the 1 RM that is probably more a maximum effort, that’s why it’s in brackets here.

Let’s have a look at the exercises, so the exercise selection, we follow a bro split, meaning we do one muscle group a day, which is the chest on day number one, the back on day number two, and then the shoulders, quads and arms. It’s not per se one muscle group, but it’s classified as muscle group.

We use compound and isolation exercises. So for the heavy movements, the higher intensity, we use compound movements, and for the lower intensities, the non-functional and transient hypertrophy, we use isolation movements, there we and we progress from heavy compound to lighter isolation.

A few more training variables, we do it 5 days a week, our training organization is a station training, and we include some super sets, antagonistic super sets for the legs and the arms.

How does it look?

Let’s have a look inside the program:

So here we are inside of our program; the 5-day mixed method Bro split. You get an overview of the program and then you can see the weekly structure, so we do three consecutive days of training, then one day of rest and then another two days. If you want to you can do all five days consecutively and then, let’s say have the weekend off, that is up to you.

Let’s have a look at workout number one, the chest day. So, a mixed method approach, three categories maximum strength/ functional hypertrophy, functional hypertrophy / non-functional hypertrophy, and nonfunctional hypertrophy / transient hypertrophy.

So the first exercise, the bench press here, the heaviest compound exercise, we work with higher intensities, so three sets of five at 85%, the second exercise the dumbbell incline bench press, moderate intensity, moderate reps, so 10 reps at 70%, and then the last exercise, the dumbbell flies, the isolation exercise, we do three sets of 14 repetitions at 60%. And you can see here the exertion is near maximum, so whether it’s the heaviest exercise, the moderate exercise, or the lightest exercise the RPE is a 9.

If we move on to workout number two, our back day, again we start with the heaviest exercise, being the deadlift, then the bent-over row and the last exercise is the lat pull down or the straight arm lat pull down. So you can choose the straight arm lat pull down, is probably more of an isolation exercise, because you only have one joint involved, the lat pull down is more a compound exercise.

Anyway for the last exercise, again we opt for lighter intensity 60% for higher reps and then for our first exercise three sets of five repetitions at 85%, the second exercise the bent over row, we do three sets of 10 and 70% and as I just said the lat pull down straight arm lat pull down, three sets of 14 at 60%. So now you ask yourself, does this guy not know, what he wants? Why does he say lat pull down or straight arm lat pull down?

The theory is, the last exercise you can do as an isolation exercise, and most likely you want to do it in the position where the muscle is most shortened, so if we do the lat pull down with a straight arm, we bring the arms down to the hip and this is where the muscle is shortened. Yes the clever person who looked at workout number one, the dumbbell Flies, is exactly the opposite the highest resistance is where the muscle is lengthened, so you could think of cable crossovers, there you would have the muscle in the shortened position. Anyway I’ve opted for the dumbbell flies.

Let’s go to workout number three, the shoulder day. We start with a shoulder press that could be done with a bar or the dumbbell, then we do the upright row, and then the bent over row for the rear dels and we do the same set and rep structure, three sets of five at 85% for the first exercise, three sets of 10 at 70% for the second exercise, and then three sets of 14 at 60% for the last exercise.

Let’s have a look at our legs, there here we have a few more exercises, because we have the anterior chain, so the quadriceps, as well as the posterior chain, the hamstring. But again the first exercise, the back squat heaviest exercise, 3 sets of five at 85%, and then we do an antagonistic super set of leg press and RDL, where we use moderate intensities and moderate reps three sets of 10 at 70% and the leg extensions, again here we have our highest repetition lowest intensity, but I limited it to two sets.

And then we move on to the most important workout, the arm day. Three antagonistic super sets, we start with the heaviest combination which is the barbbell curl and the French Press also called skull crusher, here we do two sets of five at 85%, then we move to the second antagonistic super set the dumbbell incline curls and the dumbbell overhead extension, there we do our moderate rep and set structure, two sets of 10 at 70% and then our last antagonistic super set, again here is the idea what I outlined earlier we want to use exercises where the muscle is most shortened in the end position, and that could be the dumbbell single arm spider curl, or the dumbbell single arm concentration curl. So the spider curl for those who don’t know, it’s essentially the preacher curl or the Scott curl but you are at the vertical end, so your arm is vertical to the ground and in the top position where the dumbbell is closest to your shoulder, the muscle is most shortened and then we have the dumbbell triceps extension, or the dumbbell single arm Kickbacks, so you bring your arm behind you, this is where the muscle is most shortened.

Why is it only two sets?

Because the arms are a smaller muscle group, so in total we also have a total of six sets for the biceps as well as six sets for the triceps.

And then you download that PDF you get a glossary of the terms that I’m using you can read about myself you can see some testimonials of my athletes, and my colleagues and my mentees, and last but certainly not least you can join the membership, there you get the entire 4-week periodized program.

Let’s move back and finish that presentation.

So what are the next steps?

Again you download that program, you follow it and let me know how it works. Then you join the membership, there you get the complete 4-week program, you like and subscribe, and here you can see the previous workout you can grab all workouts and I give you another chance to subscribe I see you next week.