Good morning everyone I thought I’d share my current training protocol with ya’ll. I’ll start by saying my arms are my strongest feature so for symmetry sake I don’t go overboard training them. Must be all that wacking off post divorce.

The meat and potatoes:
PPL 8 day split. This is broken up Pull Push Legs Off/cardio Pull Push Legs Off/Cardio. We got the pull leading off so there is always a rest day between legs and back due to Deads.

Cardio:
Cardio Session (Off day one) HITT 40 Minutes (Running)10 Min jog warm up 1 Minute Sprint 4 min jog x 4 sets for a total of 20 minutes followed by a 10 min walk.

Cardio Session (Off day two) 1 hour low to moderate intensity cycling.

Cardio on training days 20-30 minute walk the dog pace.

PPL

Each day has 3 workouts to rotate as you go changing the starting focus. For example one push day starts with chest and the following starts with shoulders. We have two hypertrophy days with 10+ reps as our target followed by one power day with 6+ reps as our target. The power day also gives us a break in volume. Hypertrophy days should be entirely focused on time under tension. To mirror @Makwa training principles we are looking to do 4 seconds eccentric 1 second explosive up. I personally like to pause and flex the shit out of my muscle at the top and bottom of each rep. As you can imagine this calls for light weights. 40-60 seconds rest between sets!

Intensity: Set 1: 3 RIR, Set 2: 2 RIR Set 3: failure Set 4: failure and beyond if your feeling froggy

(RIR reps in reserve)

Pull Workout A Hypertrophy

Warm up Sets: Cable Row x 2
Dumbbell row x 4 sets
Lat Pulldown x 4 sets
Bent over barbell smith row x 4 sets
Barbell Deads x 4 sets
Standing barbell curl x 4 sets

Pull Workout B Hypertrophy

Warm up sets: cable row x 2
Spider Curl x 4 sets
Concentration Curl x 4 sets
T-Bar Row x 4 sets
Hammer machine Row x 4 sets
Dumbbell Shrugs x 4 sets

Pull Workout C Power Baby! Bring the heavy!

Warm up set: cable row x 2
Warm up sets: cable row x 2
Deads x 3 sets
T-Bar Row x 3 sets
Barbell Curl x 3 sets

Push workout A Hypertrophy

Warm up sets: push ups x 2
Incline bench x 4
Flat Dumbbell Bench x 4
Cable cross over x 4
Side lateral raise x 4
Rear fly x 4
Skulls x 4

Push workout B Hypertrophy

Warm up sets push ups x 2
Military Press x 4
Front barbell raise x 4
Rear Delt dumbbell raise x 4
Pec machine fly x 4
Bench press x 4
Rope push down x 4

Push workout c power heavy!

Warm up sets push ups x 2
Bench press x 3
Military press x 3
Close grip bench x 3

Legs workout A Hypertrophy

Warm up sets leg press x 2
Leg extension x 4
Hack squat x 4
Seated calf raise x 4
Donkey calf raise x 4
Lying ham curl x 4
Hip abductor machine x 4

Leg workout b Hypertrophy

Warm up sets: standing leg curl
Seated leg curl x 4
Straight leg Deads x4
Seated calf raise x 4
Donkey calf raise x 4
Leg extension x 4
Leg press x 4

Leg workout c power heavy!

Warm up set lunges x2
Squats x 3
Leg press x 3
Seated calf raise x 3