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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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4x5 reps |
rest: 150s
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Dumbbell Incline Bench Press
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4x7 reps |
rest: 120s
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Push Press
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4x5 reps |
rest: 150s
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Dumbbell Lateral Raise
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4x7 reps |
rest: 120s
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EZ Bar lying Close-Grib Skullcrushers
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4x7 reps |
rest: 120s
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Cable Crunch
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4x7 reps |
rest: 120s
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Barbell Full Squat
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4x5 reps |
rest: 150s
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Romanian Deadlift
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4x5 reps |
rest: 150s
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Barbell Bent Over Row
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4x5 reps |
rest: 150s
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Pullups
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4x5 reps |
rest: 150s
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Barbell Curl
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4x7 reps |
rest: 120s
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Standing Calf Raises
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4x7 reps |
rest: 120s
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Barbell Incline Bench Press
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4x5 reps |
rest: 150s
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Dumbbell Decline Bench Press
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4x7 reps |
rest: 120s
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Standing Military Press
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4x5 reps |
rest: 150s
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Dumbell rear laterals
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4x7 reps |
rest: 120s
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Triceps Pushdown V-Bar
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4x7 reps |
rest: 120s
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Decline Crunch with weight
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4x7 reps |
rest: 120s
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Barbell Deadlift
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4x5 reps |
rest: 150s
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Leg Press
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4x7 reps |
rest: 120s
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One-Arm Dumbell Row
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4x5 reps |
rest: 150s
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Wide-Grip Lat Pulldown
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4x7 reps |
rest: 120s
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Preacher Curl
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4x7 reps |
rest: 120s
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Calf Press on Leg Press Machine
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4x7 reps |
rest: 120s
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Barbell Decline Bench Press
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4x5 reps |
rest: 150s
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Dumbbell Bench Press
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4x7 reps |
rest: 120s
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Dumbbell Shoulder Press
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4x5 reps |
rest: 150s
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Dumbell "Lean Away" laterals
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4x7 reps |
rest: 120s
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Barbell Standing Overhead Triceps Extension
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4x7 reps |
rest: 120s
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Vertical Leg Raises with weight
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4x7 reps |
rest: 120s
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Front Barbell Squat
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4x5 reps |
rest: 150s
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Rack Pulls
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4x5 reps |
rest: 150s
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Cable Seated Row
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4x7 reps |
rest: 120s
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Chin-Up
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4x5 reps |
rest: 150s
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Dumbbell Bicep Curl
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4x7 reps |
rest: 120s
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Standing Calf Raises
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4x7 reps |
rest: 120s
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