Jacked Cabbage Man

A five day hybrid upper lower split with an emphasis on the chest, shoulders and triceps. Muscle groups get hit at least twice a week, with an arm / accessory day. Workouts are 70 minutes long and require dumbbells, a barbell, somewhere to do pull ups and dips, and a lat pull down / row cable machine. Access to an EZ curl bar, rings, trap bar, loadable weight vest, and a belt squat machine will be optimal but not mandatory.

Three, four-week mesocycles make up the training block. Each mesocycle starts off with reps in reserve, and by the fourth week maxes out effort and includes post failure lengthened partials or drop sets. After a mesocycle, RPE drops back as weight is increased. Exercise selection does not change much between mesocycles, allowing you to dial in each movement’s technique and intensity.

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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

Horizontal pressing, vertical pulling, and shoulders.

Incline Bench Press (Barbell)

Pull-Up (Neutral Grip, Weighted)

Lateral Raise (Cable)

Chest Flye (Rings, Bodyweight)

Upper A

Heavy quad work followed by lighter posterior chain movements to grow them glutes and hammies.

Belt Squat

Lower + Abs A

Vertical pressing, horizontal pulling, and shoulders.

Dip (Weighted)

Seated Row (Cable)

Lying Cable Row

Incline Chest Fly (Dumbbell)

Upper B

Heavy hamstring work followed by lighter quad work. Some arm isolation thrown in for good measure.

Romanian Deadlift (Barbell)

Sissy Squat (Weighted)

Bayesian Curl

Lower + Arms + Abs B

A final odds and ends upper day that leaves you with a massive pump, perfect for the weekends.

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