BLGH:  Hybrid Volume

For those of us who respond to high volume for bench, but low volume for Squat and Conventional Deadlift.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Squat (Barbell)

Bench Press (Paused)

Seated Row (Cable)

Pull Through (Cable)

Hammer Curl (Cable)

Plank

Preacher Curl (Dumbbell)

Monday

Deadlift With Bands

Deadlift (Paused)

Standing Leg Extension

Overhead Tricep Extension (Cable)

Cable Crunch

Tuesday

Neutral Grip Cambered Larsen Press

One Arm Lateral Raise (Cable)

Bicep Curl (Cable)

Single Arm Cable Fly

Single Arm Rear Delt Cable Fly

Hanging Leg Raise

Thursday

Deadlift (Barbell)

Single Leg Press

Lat Pulldown (Single Arm)

Seated Overhead Press (Barbell)

Friday

Lying Pullover (Cable)

Dip (Bodyweight)

Lying Leg Curl

Tricep Pushdown (Single Arm)

Pallof Press

Saturday

Trice Pushdown - D Handles (Cable)

Perform only 4 sessions this week, your choice.

Saturday - Test Day

Base Building

Deload- 4 Sessions 

Lead in to Test

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