The Buccaneer 

Set sail on a transformative 12-week journey with The Buccaneer program, designed for dedicated lifters ready to elevate their strength and physique. Comprising four intense training days each week, this program focuses on compound movements and targeted isolation exercises to build muscle and enhance overall fitness. From barbell squats to weighted pull-ups, each session is crafted to challenge your limits and boost your performance. Join a community of like-minded fitness enthusiasts and navigate your way to a stronger, more confident you!

This is a periodized bodybuilding routine structured around an Upper-Lower split, designed to maximize strength, hypertrophy, and metabolic conditioning. The program progresses through three distinct phases, each focusing on a specific training adaptation.

    Split: Upper-Lower (4 days per week)
        Day 1: Upper Body
        Day 2: Lower Body
        Day 3: Rest or Active Recovery
        Day 4: Upper Body
        Day 5: Lower Body
        Day 6: Rest or Active Recovery
        Day 7: Rest or Optional Mobility Work

Warm up each session with dynamic mobility drill and a ramp-up set for each compound lift.

Rest times are based on your ability to recover after each set, but generally rest times should be the following:
Phase I: 2-3 minutes
Phase II: 1-2 minutes
Phase III: 30 seconds

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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

Squat (Barbell)

Good Morning

Leg Extension

Leg Curl

Standing Calf Raise (Machine)

Decline Sit Up (Weighted)

Incline Bench Press (Barbell)

Pull-Up (Weighted)

Bench Press (Dumbbell)

Single Arm Row (Dumbbell)

Seated Overhead Press (Barbell)

Rear Delt Fly (Dumbbell)

Skull Crusher (Barbell)

Bicep Curl (Barbell)

Leg Press

Romanian Deadlift (Barbell)

Seated Calf Raise

Cable Crunch

Bench Press (Barbell)

Barbell Row

Incline Bench Press (Dumbbell)

Chin-Up (Weighted)

Lateral Raise (Dumbbell)

Face Pull

Single Arm Overhead Tricep Extension

Alternating Dumbbell Curl

Belt Squat

Single Leg Deadlift

Sissy Squat

Glute-Ham Raise

Single Leg Calf Raise (Machine)

Russian Twist (Dumbbell)

Pullover (Dumbbell)

Cable Crossover

Chest Supported Row (Machine)

Arnold Press

Reverse Pec Deck

Overhead Tricep Extension (Cable)

Incline Curl (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Dumbbell)

Single Leg Leg Extension

Single-Leg Leg Curl

Pallof Press

Slight Incline Bench Press (Dumbbell)

Pendlay Row

Incline Chest Fly (Dumbbell)

Underhand Lat Pulldown

Lateral Raise (Cable)

T-Bar Row

Tricep Pushdown (Cable)

Bayesian Curl

Goblet Squat

Wood Chop

Lat Prayer

Pec Deck (Machine)

Seated Row (Cable)

Z Press (Barbell)

Rear Delt Fly (Cable)

Dip (Bodyweight)

21s (EZ Bar)

Hack Squat

Single Leg Romanian Deadlift

Step-Up (Weighted)

Plank with Shoulder Taps

Dumbbell Row

Crossover (Low To High)

Lat Pulldown

Lateral Raise (Machine)

Skull Crusher 21'S (EZ Bar)

Face Away Cable Curl

Strength Phase

Hypertrophy Phase

Metabolic Phase

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