BILBO SOLDIER - S0

Welcome to the BILBO SOLDIER hypertrophy program. STAGE 0 - LEADING / TECHNIQUE PHASE This is your first step to become a jacked BILBO SOLDIER. At this STAGE you will be focusing on learning how to perform the basics correctly & improving your technique on them as much as posible. WORKOUT 1) 10 min squat mobility. 2) Compounds x 2 hard sets each. 3) Isolations x 2 hard sets each. 4) Kelso Shrugs / Shrug Dips: 50 reps total with good control & reasonably challenging weight. 5) Deadhang x 1 set as much time as posible (Hang for your life). 6) Conditioning: Dumbbell Thrusters x 3 sets. RANGE OF MOTION Perform as much range of motion as you can do safely, mantaninig good technique. REST INTERVALS 3 min between compounds. 2 min between isolations. 1 min between conditioning exercises (Dumbbell Thrusters). WARM UPS Perform 1-3 ramp up sets before compounds. Perform 1 warm up set with lighter weight before isolations. Ramp up example: If you are going to do High bar squat hard sets with 50kg 1) Empty bar x 8-10 reps 2) 30kg x 5 reps 3) 40kg x 2-3 reps 4) Rest 2-3 min 5) Do your hard sets with 50kg Try to do you ramp up sets with as best technique as posible. *Peform 2 sets of 5 Scapular Pull Ups with good control before your Pull Ups. PROGRESSION Compounds - Pick a weight that feels a bit challenging to do for 5 reps with very good control & technique. Next workouts of the week do the same reps but try to improve your technique. Each week add 2,5kg / 5lbs. Pull ups - First week do 2 sets with excellent control & technique leaving 2 reps in reserve (RIR 2). Next workouts of the week do the same reps but try to imrpove your technique. Each week try to add a rep. If you can't add a rep while mantining excellent technique it's ok, don't force it. Isolations - Pick a weight that feels a bit challenging to do for 6 reps with very good control & technique. Next workouts of the week do the same reps but try to improve your technique. Each week try to add a rep. If you can't add a rep while mantining excellent technique it's ok, don't force it.