Brick by Frick

Program Description

Structure: - Low volume, high intensity 6 day upper/lower split. - Session length 20-30 min. - 4 exercises per session. - 2 working sets per exercise. - Set 1 RPE 9. - Set 2 RPE 9.5-10 if safe to do so. - It’s ok tho leave 1-2 in the tank on squat and deadlift variations, use spotters arms if you can. For safe exercises like leg curls/extensions, raises and arms failure and even beyond is encouraged with partial reps or rest pause sets. - Double progression- If you hit the top of the rep range on both sets add, + 5 lbs to the barbell +2.5 lbs to the barbell (or reps if limited) -Deload when main lifts start to stall or every 6 weeks. Warm up: Upper -5-10 minute cardio to get the HR up and promote blood flow (incline treadmill, bike, row etc…) -PVC pipe pass throughs (5-10reps) -PVC pipe pass throughs w/ around the world (5/side) -PVC lat stretch (20 seconds per side) -Wall chest opener (20 seconds per side) -Supinated band pull apart (10-15 reps) -Pronated band pull apart (10-15 reps) -Scapular pull ups (5-10 reps) Lower -5-10 minute cardio to get the HR up and promote blood flow (incline treadmill, bike, row etc…) -90-90 hip switches (10/side) -Pigeon stretch (20 sec per side) -Butterfly stretch (30 sec) -Standing cross over stretch (20 sec per side) -Standing quad stretch (20 sec per side) -Squat stretch ( 30 sec in a deep squat while holding onto something. Also rotate around in all directions with your ankles for improved ankle mobility.) On exercise 1 only. - Bar x 8 reps. - 60% x 4 reps. - 75% x 2 reps. - Everything else, straight to working sets. Unless the second exercise has a barbell in your hands. Then do 8 reps with just the bar to make sure everything in that movement feels good. Rest Times: - Main lift #1 (2-3 min) - Secondary lift #2 (1.5 min) - Supersets # 3&4 (1 min) Low volume, high intensity, build strength one frick at a time!

Program Overview