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Training program built around a 2-splits push / pull exercise program, with the primary focus on basic exercises. Unlike the old BTB training program so that the frequency is increased to 6 weekly passport instead of 4 The increased frequency primarily provides two benefits. Firstly, it is easier to be stronger when frames muscle frequently. Second, it enables to larger excercisecap repertoire, compared to the old BTB training program. The training program therefore consists of an A-rotation, a B-rotation and a C-rotation, so to get the body through 3 times in a week, but each with its own exercise composition.
Barbell Bench Press
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4x10 reps |
rest: 150s
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Dumbbell Incline Bench Press
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4x12 reps |
rest: 120s
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Dumbbell Fly
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3x8 reps |
rest: 60s
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Push Press
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4x10 reps |
rest: 150s
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Dumbbell Lateral Raise
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4x12 reps |
rest: 120s
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Barbell Lying Triceps Extension
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3x8 reps |
rest: 60s
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Cable Triceps Pushdown
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3x8 reps |
rest: 60s
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Cable Crunch
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4x12 reps |
rest: 120s
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Barbell Squat
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3x8 reps |
rest: 60s
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Romanian Deadlift
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4x10 reps |
rest: 150s
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Dumbbell Lunges
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3x8 reps |
rest: 60s
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Barbell Bent Over Row
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4x10 reps |
rest: 150s
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Pullups
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4x10 reps |
rest: 150s
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Barbell Curl
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4x12 reps |
rest: 120s
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Dumbbell Alternate Hammer Preacher Curl
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3x8 reps |
rest: 60s
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Standing Calf Raises
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4x12 reps |
rest: 120s
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Barbell Incline Bench Press
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4x10 reps |
rest: 150s
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Dumbbell Bench Press
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3x8 reps |
rest: 60s
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Cable Inner Chest Press
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3x8 reps |
rest: 60s
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Standing Military Press
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4x10 reps |
rest: 150s
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Dumbell rear laterals
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4x12 reps |
rest: 120s
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Weighted Tricep Dips
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3x8 reps |
rest: 60s
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Cable Rope Overhead Triceps Extension
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3x8 reps |
rest: 60s
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Cable Crunch
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3x8 reps |
rest: 60s
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Barbell Deadlift
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4x10 reps |
rest: 150s
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Leg Press
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4x12 reps |
rest: 120s
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Dumbbell Lunges
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3x8 reps |
rest: 60s
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One-Arm Dumbell Row
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4x10 reps |
rest: 150s
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Wide-Grip Lat Pulldown
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4x12 reps |
rest: 120s
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Preacher Curl
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4x12 reps |
rest: 120s
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Dumbbell Alternate Hammer Curl
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3x8 reps |
rest: 60s
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Calf Press On Leg Press
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4x12 reps |
rest: 120s
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Smith Machine Decline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Bench Press
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4x12 reps |
rest: 120s
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Cable Lower Chest Raise
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Press
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4x10 reps |
rest: 150s
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Dumbell "Lean Away" laterals
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4x12 reps |
rest: 120s
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Weighted Tricep Dips
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3x8 reps |
rest: 60s
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Cable Reverse Grip Triceps Pushdown
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3x8 reps |
rest: 60s
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Cable Crunch
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3x8 reps |
rest: 60s
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Front Barbell Squat
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4x10 reps |
rest: 150s
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Rack Pulls
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4x10 reps |
rest: 150s
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Dumbbell Lunges
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3x8 reps |
rest: 60s
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Cable Seated Row
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4x12 reps |
rest: 120s
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Chin-Up
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4x10 reps |
rest: 150s
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Dumbbell Bicep Curl
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4x12 reps |
rest: 120s
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Dumbbell Hammer Curls
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3x8 reps |
rest: 60s
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Standing Calf Raises
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4x12 reps |
rest: 120s
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