Einherjar Training Manual

In honor of Odin. This program features a reverse pyramid approach on all main lifts. All lifts taken to complete failure. Every 2 weeks, add a set. Alterations should be done in a clever manner. The full body day features an olympic lift to start. Deload on the 9th week.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Reverse Pyramid on compound. Add a set to hypertrophy sets each week.

Squat (Barbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Pec Deck (Machine)

Leg Extension

Push

Reverse pyramid on compounds, train to failure on the hypertrophy, added a set each week.

Pendlay Row

Sumo Deadlift (Barbell)

Rear Delt Fly (Machine)

Lat Pulldown

Leg Curl

Back Extension

Pull

Power Snatch

Lunge (Barbell)

Overhead Press (Barbell)

Pull-Up (Weighted)

Incline Bench Press (Dumbbell)

Full Body

Bench Press (Dumbbell)

Kettlebell Swing

Kettlebell Clean and Press

Front Squat (Dumbbell)

Dumbbell Row

Deload day 1

Chest Press (Machine)

Seated Row (Machine)

Seated Hamstring Curl

Shoulder Press (Machine)

Deload day 2

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