Brick by Frick

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!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Deadlift (Barbell)

Front Squat (Barbell)

Lower B - Base Strength

Squat (Barbell)

Romanian Deadlift (Barbell)

Lower A - Base Strength

Pull-Up (Weighted)

Overhead Press (Barbell)

Upper B - Base Strength

Squat (Paused)

Single Leg Hip Thrust

Tempo Squat (Barbell)

Deficit Romanian Deadlift

Lower A - Angles & Overload

Neutral Grip Pull Up Weighted

Push Press (Barbell)

Upper B - Angles & Overload

Deadlift (Paused)

Zercher Squat (Barbell)

Lower B - Angles & Overload

Dip (Weighted)

Wide Grip Chest Supported DB Row

Incline Curl (Dumbbell)

Tricep Pushdown (Cable)

Upper C - Angles & Overload

Leg Extension

Seated Calf Raise

Chin-Up (Weighted)

Z press

Upper B - Density & Control

Pin Squat

Lower A - Density & Control

Tempo Deadlift

Front Squat (Paused)

Lower B- Density & Control

Incline Bench Press (Barbell)

Yates Row

Upper A - Angles & Overload

Bench Press (reverse Grip)

Dumbbell Row

Bicep Curl (EZ Bar)

Overhead Tricep Extension (Cable)

Upper C - Base Strength 

Bench Press (Barbell)

Barbell Row

Upper A - Base Strength

Chest Supported Row (Dumbbell)

Upper A - Density and Control

JM Press

Upper C - Density & Control

Platz Squat

Lower C - Density & Control

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