GET STRONGER
The "Get Stronger Program" is designed for bodybuilders, not beginners.
A five-day split is arguably the best workout split for muscle growth since it allows you to optimize training volume and emphasis on every muscle group while still allowing you to take enough rest days each week.
Training Split:
Sat – Quads & Calves
Sun – Back & Biceps
Mon – Delts & Triceps
Tues – off
Wed – Hamstrings & Glutes
Thurs – Chest & Shoulders & Traps
Fri – off
QUADS + CALVES
A. Squat (free bar)
1 x empty bar
1 x warm up 6-8 reps
3 x hard working sets 5-7 reps
1 x back off set 12 reps
B. Leg Extension
5 x 8-10 super hard contraction at the top
C. Hack Squat
1 x 10 super slow
1 x 10 slow down, fast up
1 x 10 fast down, pause, slow up
2 x 10 controlled up & down
D. Leg Press
5 x 10 increase weight each set
E. Standing calf raise
3-4 x 20 full stretch and contract
BACK & BICEP
A. Pull Ups
4 sets till failure
slow eccentric and top hold for 1
B. Seated Cable Row
2 x 12 with full stretch into hard hold on the contraction
2 x 10 hard out
1 set with triple drop 8, 8, 8
increase weight all sets
C. Underhand Pulldown
Pull bar to below chest, drive the elbows to the hips for a full lower lat contraction at the bottom
2 x 15 with full stretch into hard hold on the contraction
2 x 12 hard out
1 set with triple drop 8, 8, 8
increase weight all sets
D. BB Bent Over Row
Body at 45degrees row the bar into groin/hip area
3 x 5-7 working sets
Last set back off 12 reps
E. Single Arm Row
Focus on full stretch
4 x 6reps
F. Standing BB Curl
3 x 5-7reps
G. Seated Hammer Curl
3 x 10-12reps
Increase weight as you go
DELT, TRICEP
A. Standing Side Laterals
5 x 10-12 sets increase as you go
focus on very good form
B. Standing BB Press
1 x empty bar
1 x warm up 6-8 reps
3 x hard working sets 5-7 reps
C. DB Shoulder Press
2 x 12 super slow
2 x 12 controlled both directions
D. BB Front Raise
3 x 12-15 with pause at the top
increase weight if possible
1 x triple drop set 8, 8, 8
E. Rear Delt Reverse Pec Dec
Focus on the form to make sure it is rear delt working and the middle back is not taking over…
5 x 8-10
last set triple drop 8, 8, 8
F. EZ Bar Skullcrusher
3 x 7-10
Increase weight as you go
G. Tricep Rope Pulldown
3 x 10-12
increase weight as you go
HAMSTRINGS & GLUTES
A. Deadlift
1 x empty bar
1 x warm up 6-8 reps
3 x hard working sets 5-7 reps
B. Seated Hamstring Curl
5 x 8-10 hard hold at the bottom with weight increase each set
C. DB RDL
4 x 7-10
D. Abductors
3-4 x 20
CHEST & DELTS & TRAPS
A. BB Incline BB Press
1 x empty bar
1 x warm up 6-8 reps
3 x hard working sets 5-7 reps
1 x back off set 12 reps
B. Seated Cable Flyes
5 x 8-10 super hard contraction in the center
C. Flat DB Press
2 x 12 super slow
2 x 12 controlled both directions
increase weight each set
D. Dips
3 sets till failure
E. EZ Bar Upright Row
Use the cable and pause at the top of each rep
3 x 7-10 increase weight each set
Last one drop set 8, 8, 8
F. DB Shrugs
2 x 5-7 hard contraction
2 x 12 pumping reps
G. Side Laterals
3-4 x 15 pumping reps