Welcome to Workout of the Week, number 87. This time we have a five-day-a-week muscle building workout with an arm focus. Yeah, so we want to work on our guns. Okay.
Training goal. What is it? We want to build muscle mass, also known as muscular hypertrophy.
Training variables: 65% to 75% of the one-rep max. Rep ranges: 8 to 12. The exertion is hard to maximum, and the effort is a repeated effort.
Let’s have a look at the exercises. It’s a bro split. So we do chest, back, shoulders, legs, and arms. We use mainly compound exercises, but there will also be some isolation exercises. The exercise order goes from heavy compound to lighter isolation.
More training variables: We have a training frequency of five days a week. It’s a station training but it includes some complexes. Yeah, we have a separate leg workout, and we have a separate arm workout where we do complexes—antagonistic complexes. The training split is a bro split, a so-called muscle group split.
So how does it look, you’re asking? We’ll jump right into it.
Here we are inside our Workout of the Week 87. Yeah, five-day muscle building with an arm focus. So you can read an overview of that workout. You can see then here how it unfolds. Yeah, Workout One: chest and triceps. Workout Two: back and biceps. Then we have the shoulder day. Then Workout Four is the leg day. And then we have a separate arm day. Yeah, so the muscles of the biceps and the triceps are trained twice a week.
Let’s have a look. Strength training, Workout One: chest and triceps. Yeah, so upper body push muscles. Then we do bench press, dumbbell incline bench press, dumbbell flyes. And then for the triceps, we do dips and we do the dumbbell single-arm overhead extension.
You can see the set and rep structure here. So three sets of eight repetitions for the first exercise at 70%. Three sets of nine repetitions for the second exercise at 67.5%. Three sets of 10 repetitions for the third exercise at 65%. For our arms, we follow two sets of eight and two sets of 10. Why only two sets? As I said, it’s an upper body push workout. So with all the previous exercises, except the chest flyes, but the bench press movements—the triceps is already involved.
Workout Number Two: Similar setup when it comes to intensities. Let’s start with the intensities first. Yeah, so three sets of eight at 70%, three sets of nine at 67.5%, three sets of 10 at 65%, and then also two sets of eight at 70%, and two sets of 10 at 65% for the arms.
So we do for the back the deadlift, then we do the bent-over row, and then we do pull-ups or lat pulldowns. And then for the arms, we do the dumbbell curls alternating. And we then do dumbbell single-arm spider curls or preacher curls.
Then we go to our shoulder day. Here we have three exercises: the shoulder press done with the barbell or a dumbbell—I leave that up to you. Then we have the upright row. And then we have the bent-over raises for the rear delts. Also here: three sets of eight at 70% for the first exercise, three sets of nine at 67.5% for the second exercise, three sets of 10 at 65% for the third exercise.
In Workout Number Four, we go to our leg day. Here we start with the main movement, the back squat. Then we have a complex of RDL and leg press. And then we have a complex of leg extensions and leg curls. Also here, main movement done three sets of eight at 70%. Then for our RDL and leg press, we have three sets of nine for the leg press, and for the RDL we have three sets of eight at 70%. And then for our isolation exercises—leg extensions and leg curls—three sets of 10 at 65% of the one-rep max.
And then the last one: the arm day. Here you have the complex—the antagonistic complex of barbell curls and French press. And then dumbbell incline curls and dumbbell overhead extension. Yeah, heavier exercise: three sets of eight at 70% of the one-rep max. And then for the lighter exercise: three sets of 10 at 65% of the one-rep max.
You have a glossary explaining the terms. You can read a bit about myself. You can read what other people have to say about me—my former athletes, my former athletes who are now mentees of mine, and then what my former colleagues have to say about me. And last but certainly not least, you can subscribe to the membership. Inside the membership, you get the four-week periodized program. This was just the first week. The four-week program is periodized and has progressions included.
Let’s go back and finish the presentation. So what are the next steps?
You download that PDF. Then you join the membership and access this four-week periodized program plus another 86 four-week programs. Do your math—how long you’ll be busy training. And then you like and subscribe. So like that video, subscribe to the channel. You can grab all workouts following the link. You can watch the previous workout, and if you haven’t already, you subscribe.
I’ll see you next week with Workout of the Week, number 88.
