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.



default

Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Bench Press (Barbell)

Romanian Deadlift (Barbell)

Pull-Up (Bodyweight)

Tricep Pushdown (Cable)

Bicep Curl (EZ Bar)

Kelso Shrug

Dead Hang

Dumbbell Thrusters

Shrug Dips

0 reviews for BILBO SOLDIER - S0