Adv Bodybuilding Program 5-Day (Female "Symmetry")

Advanced Bodybuilding Program, geared more towards the female "symmetry" divisions. 

SPLIT:
Lower A (Strength)
Upper A (Balanced)
Lower B (Volume)
Upper B (Back/Shoulders)
OFF
Full Body A (Glutes/Shoulders)
OFF

VOLUME:
Very High: Glutes & Delts
Moderate: Back, Quads, Hams. 
Low: Arms, Pecs, Calves, Abs

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NOTES:

This program is split into distinct block-periodized mesocycles, where slightly different adaptations are targeted. Emphasis on "slightly." The first block prioritises proximity to failure over total load and the second block prioritises total load over proximity to failure.

The week is built to manage fatigue, where different days target slightly different adaptations. The start of the week focuses slightly more on strength (high load training with low reps), the following days focus on higher volume training with moderate RPEs and rep ranges, and the last day is highest rep with easier exercise selection to promote recovery across the week.

Don't be too afraid of the very low reps and RPE for the Squat and Deadlift on Day 1. Volume for Quads and Hams even without these movements is ~10 sets/week. If you feel up to, on the last set of SQ and/or DL take the last set to an RPE of 7 to 9. This could also help you gauge accurate RPEs. This protocol would look something like this:

1 set(s) x 3 rep(s) @ 7 RPE
↳ 1 set(s) x 5 @ 5 RPE 
↳ 1 set(s) x 8 rep(s) @ 8 RPE

Across the whole program Last Set AMRAPS (as many reps as possible) to a target RPE is used to anchor RPE accuracy. Week to week, you should rate your RPEs, using this last set to help get more accurate and gauge progress. For example:

Week 2 protocol: 3 x 8-12 @ 7,7,9
Set 1: 30kg x 8 reps (self rated 7 RPE)
Set 2: 30kg x 8 reps (self rated 7 RPE)
Set 3: 30kg x 12 reps (self rated 9 RPE)
"Note to self: 12 reps means that the first two sets were actually 5 RPE! That means next week my goal should be 10,10,12."
Week 3 protocol: 3 x 8-12 @ 7,7,9
Set 1: 30kg x 10 reps (self rated 7 RPE)
Set 2: 30kg x 10 reps (self rated 7 RPE)
Set 3: 30kg x 12 reps (self rated 9 RPE)
"Note to self: nailed it!"

This is basically how I want you to learn to hit target RPE over time. However, also remember that week to week and set to set your recovery changes. Use it to help guide you, not control you. If you're really fatigued, or an exercise doesn't suit a last set AMRAP, don't do it. Don't let a program tell you to do something dumb. Also, in the last half of the program, you should start to get stronger, so the reps will be getting higher. Don't let it make you mad; let it surprise you! chase that RPE and load improvements up and up until you're a bonafide Ronnie Colewoman. 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Sumo Deadlift (Barbell)

Reverse Lunge (Smith Machine)

Leg Curl

Abduction (Seated)

LOWER A (Strength)

Incline Bench Press (Smith Machine)

T-Bar Row

Seated Overhead Press (Dumbbell)

Lat Pulldown (Close-Neutral)

Behind The Back Lateral Raise (Cable)

Incline Curl (Dumbbell)

Tricep Pushdown (Cable)

UPPER A (Balanced)

Romanian Deadlift (Barbell)

Leg Press (45 Degrees)

Hip Thrust (Machine)

Leg Extension

Cable Kickback (Abduction)

LOWER B (Volume)

Illiac Pulldown, Single-Arm (Cable)

Lat Pulldown (Wide-Neutral)

Standing Pullover (Cable)

Overhead Press (Machine)

Dumbbell Lateral Raise (Slow Eccentric)

Standing Cable Reverse Fly

UPPER B (Back/Shoulders)

Hip Thrust (Smith Machine)

Abduction Machine (Standing)

Back Extension (Weighted)

Cable Front Raise

Lying Cable Lateral Raise

Face Pull

FULL BODY (Glutes/Delts)

DL Testing

Hor Push Testing

SQ Testing

Ver Push Testing

HT Testing

Intro Week

Accumulation

Intensification

Testing Week

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