Caedo v9

Newest iteration of programming custom to my needs and interests as a middle-aged, night-shift-working husband and father of young kids only 6 months into my fitness journey. A 4-day/week mix of GZCLP style heavy-light movements, sprinkling legs into each workout so the suck is spread out, and aiming to keep the session time at an hour or less if really pushed hard (or not waiting on machines). Push days are functionally chest / tricep / quad / calf, pull days are functionally back / bicep / side delt / hams.

I do these as Monday Push1, Tues Pull1, Wed rest, Thur Push2, Fri Pull2. If I can't get to the gym, I'll sub in one of the home-variants described later on. If I miss a day entirely, I'll do the full-body on that subsequent workout day. If I miss a Friday workout, bummer, schedule resets next week. Each phase I'll run for 5 weeks followed by a deload week (shut up young bucks, this ol' boy has achy joints and injuries to mind), then swap to the next phase. I've been trialing this since the start of June and plan to drive it until progress stalls or into '25.


Phase 1: improving bench press and lockouts.
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Push1 - (heavy) barbell bench press, jm press or skull crusher, calf raise, 2 sets pause squats for practice, split squat or single leg press
Push2 - close grip incline bench press, bilateral overhead tricep extension, calf raise, 2 sets pause bench press for practice, (heavy) squat or pendulum squat
Pull1 - curl variant, lat raise, (heavy) deficit rdl or sldl, chest supported row
Pull2 -  curl variant, upright row, lat raise, (heavy) deadlift


Phase 2: improve overhead work
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Push1 - (heavy) overhead press, french press or bilateral overhead extension, calf raise, squat
Push2 - Incline press, tricep pushdown, calf raise, (heavy) hack squat or pendulum squat
Pull1 - (heavy) ezbar curl, incline or lying curl (per RP Strength), back extension or flexion row, lat raise
Pull2 - ezbar curl, lat raise, rdl or sldl with deliberate back round, (heavy) chest supported row


Home Variants (dip bars, adjustable dbs, pull-up bar)
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Push: (heavy) dips or weighted dips, deficit pushup, overhead tricep extension, split squat or step up
Pull: curl variant, (heavy) pull-ups or weighted pull-ups, lat raise, db rdl/sldl with deliberately rounded back
Full-Body: dips or weighted dips, pull-ups or weighted pull-ups, db rdl/sldl with deliberately rounded back, split squat
Bonuses to full-body if time available: curl variant, lat raise, db skull crusher, calf raise



default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

JM Press

Seated Calf Raise

Squat (Paused)

Single Leg Press

Push 1

Incline Curl (Dumbbell)

Lateral Raise (Machine)

Romanian Deadlift (Barbell)

Chest Supported Row (Machine)

Pull 1

Incline Bench Press (Barbell)

Overhead Tricep Extension (Cable)

Bench Press (Paused)

Pendulum Squat

Push 2

Bicep Curl (EZ Bar)

Upright Row (Barbell)

Deadlift (Barbell)

Pull 2

2 sets each, full weight from before deload

Overhead Press (Barbell)

French Press

Squat (Barbell)

Back Extension

Tricep Pushdown (Cable)

Hammer Curl

Deload Phase 1

Deload Phase 2

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