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Aldrin G + C Program
General
Intermediate
Barbell
Plan Details
The Aldrin G + C Program routine by aldrin_sean is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
- Frequency: 4 times per week - Upgraded workout from Super Saiyan, adding in more total volume and hypertrophy focus.
Routine detail
Day 1
Workout A
Est. 0 min
7 exercises
Barbell Front Squat
3 Sets x 6,10,10 Reps
Barbell Bench Press
3 Sets x 7,12,12 Reps
Cable One-Arm Lat Pulldown
3 Sets x 7,12,12 Reps
Monk Press
3 Sets x 6,10,10 Reps
Barbell Curl
2 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 6 Reps
Plank
3 Sets
Day 2
Calisthenics
Est. 0 min
6 exercises
Front lever holds
4 Sets
handstand push ups against wall (eccentric)
3 Sets x 5,12,12 Reps
Ring pull ups (Pronated to supinated)
3 Sets x 5,12,12 Reps
ring push ups
3 Sets x 5,12,12 Reps
Ring Facepull
3 Sets x 8,15,15 Reps
Sled push
3 Sets
Day 3
Workout B
Est. 0 min
6 exercises
Barbell Hip Thrust
4 Sets x 7,12,12,12 Reps
Dumbbell Bench Press
3 Sets x 4,10,10 Reps
Pull-Up
3 Sets x 4,10,10 Reps
Dumbbell Lateral Raise
3 Sets x 8,12,12 Reps
Barbell Reverse Curl
3 Sets x 6,12,12 Reps
Tricep Push-Up
3 Sets x 10,12,12 Reps
Day 4
Workout C
Est. 0 min
5 exercises
Kettlebell Pistol Squat
3 Sets x 4,12,12 Reps
pseudo planche push ups
3 Sets x 2,10,10 Reps
Dumbbell One-Arm Row
3 Sets x 6,12,12 Reps
Banded TTA
3 Sets x 5,15,15 Reps
L-sit (Handles)
3 Sets
