Push – Pull – Legs – Off – Upper body – Lower body + Posterior chain
Push
– Activation
– 30° Incline Bb Press
– 60° Incline Db Press
– Seated band fly with Roller
– Lying band laterals + Db lateral (lengthened focus)
– Band Tris Extension (Shorten) + Db close grip press
– Press metabolic finisher
Pull
– Activation
– T-bar Row
– Ring Row
– Band pulldown (mid to shorten focused)
– Band face pull + Band rear delt fly
– Incline Db curl + Seated hammer curl
– Pull metabolic finisher
Legs
– Activation
– Front squat
– Banded roller squat (lengthened range)
– Bb hip thrust
– Legs metabolic finisher (lunges)
– Calf raise
– Prechar curl + Lying 1 arm Db Trisx
Upper body
– Activation
– Flat Db press
– Shoulder/Clavicular press
– Decline band fly
– T- bar row
– 1- arm Db row (lengthened) + 1-arm band row (shorten)
– Joe Db lateral complex with iso
Lower + posterior body
– Deadlift
– Bb Shrug
– Lying ham curl (banded)
– Leg extension
– Split squats
– Calf raise
– Conc. curl + Bench dips
Note: 4 weeks Plan – 1 working set for main movements (6-8 reps), 2-3 working sets for other movements (10-12 reps), 1 round of metabolic work
Hey Joe,
I’ve just decided this split for me considering home training option. I’ll probably train at home in 2020 as my kid is just 18 months old. Could you please share your valuable feedback on my split? My home gym is almost like yours in terms of equipments.
I’d highly appreciate if you could suggest different exercises in case I selected less effective exercise for any muscle group.
Thanks a lot!
.
