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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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4x9 reps |
rest: 150s
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Dumbbell Incline Bench Press
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4x11 reps |
rest: 120s
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Barbell Push Press
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4x9 reps |
rest: 150s
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Dumbbell Lateral Raise
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4x11 reps |
rest: 120s
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4x11 reps |
rest: 120s
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Cable Kneeling Crunch
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4x11 reps |
rest: 120s
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Barbell Deep Squat
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4x9 reps |
rest: 150s
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Barbell Romanian Deadlift
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4x9 reps |
rest: 150s
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Barbell Bent-Over Row
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4x9 reps |
rest: 150s
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Pull-Up
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4x9 reps |
rest: 150s
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Barbell Curl
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4x11 reps |
rest: 120s
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Machine Calf Raise
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4x11 reps |
rest: 120s
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Barbell Incline Bench Press
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4x9 reps |
rest: 150s
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Dumbbell Decline Bench Press
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4x11 reps |
rest: 120s
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Barbell Military Press
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4x9 reps |
rest: 150s
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4x11 reps |
rest: 120s
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Cable Tricep Pushdown (V-Bar)
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4x11 reps |
rest: 120s
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4x11 reps |
rest: 120s
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Barbell Deadlift
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4x9 reps |
rest: 150s
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Machine Leg Press
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4x11 reps |
rest: 120s
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Dumbbell One-Arm Row
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4x9 reps |
rest: 150s
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Cable Lat Pulldown (Wide Grip)
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4x11 reps |
rest: 120s
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Barbell Preacher Curl
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4x11 reps |
rest: 120s
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Calf Press On Leg Press
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4x11 reps |
rest: 120s
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Smith Machine Decline Bench Press
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4x9 reps |
rest: 150s
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Dumbbell Bench Press
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4x11 reps |
rest: 120s
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Dumbbell Seated Shoulder Press
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4x9 reps |
rest: 150s
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4x11 reps |
rest: 120s
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Barbell Overhead Tricep Extension
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4x11 reps |
rest: 120s
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4x11 reps |
rest: 120s
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Barbell Front Squat
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4x9 reps |
rest: 150s
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Barbell Rack Pull
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4x9 reps |
rest: 150s
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Cable Seated Row
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4x11 reps |
rest: 120s
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Chin-Up
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4x9 reps |
rest: 150s
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Dumbbell Bicep Curl
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4x11 reps |
rest: 120s
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Machine Calf Raise
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4x11 reps |
rest: 120s
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