Santa Claude 5 day UULUU

OFF WEEK protocol - your primary muscle-building phase. With better recovery, more time, and higher energy, this is where you push hard and make real progress. This is the foundation of your training cycle.

5 days per week
60-75 minutes
High Volume, intensity techniques

Key Principles
Progressive overload: add weights or reps every week
Intensity techniques: Final sets use drop sets, myo reps, rest pause, lengthened partials to drive hypertrophy
Frequency: Arms 4-5x/week, Traps 4x/week

Warm Up:
Band pull-aparts: 2x20
Band face pulls: 2x15
Band dislocations: 2x10
Scap Push ups:15
Dead Hangs




Notes/Improvements/Adjustments:
- Consider decreasing sets and increasing intensity, at least on some exercises
- for lower day ?decrease sets and increase intensity
conditioning: rower, bike, carries, sleds
- review exercise selection
- review intensity modifiers
- consider adding warm up exercise prior to daily main/compound lift

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Chest & triceps focus. Bench stay 2-3 from failure. Intensity on finishers.

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Kelso Shrug

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Tricep Pushdown (Cable)

Band Face Pull

Upper A (Chest/Tri/Trap)

Back thickness day. Pull-ups or rows first. Single-arm work = no cheating.

Pull-Up (Bodyweight)

Lat Pulldown (Single Arm)

Seated Row (Cable)

Shrug (cable)

Face Pull

Incline Curl (Dumbbell)

Bayesian Curl

Band Pull Apart

Upper B (Back/Bicep/Trap)

Leg day - keep it simple. Optional conditioning if energy permits.

Sumo Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Dumbbell)

Lateral Banded Walk

Standing Calf Raise

100m Row

Lower Body + Core

Arm specialization. This is your priority. Push intensity techniques hard.

Bench Press (Close Grip)

Bicep Curl (EZ Bar)

Overhead Tricep Extension (Dumbbell)

Hammer Curl (Dumbbell)

Cable Overhead Curl

Upper C (Arms + Shoulders/Trap

Back width + chest volume. Finish strong. Set yourself up for good ON week.

Chest Fly (Dumbbell)

Seated Wide-Grip Row (Cable)

Single Arm Row (Dumbbell)

Pullover (Dumbbell)

Shrug (Dumbbell)

Upper D (Thick Back + Chest)

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