GdP Gro Split

5-day-per-week split routine that includes dedicated days for every muscle group, ensuring optimal recovery (aim for 24 hours between training the same muscle). Each workout remains under 25 minutes, including warm-ups and rest periods, aims to provide >10 total sets per muscle group per week to stimulate hypertrophy based on recent meta-analyses on training volume. 
This program is tailored to address right or left side dominance by incorporating unilateral movements (ie, do more reps on your weaker side). Utilizing the Iron Neck in various ways. Big emphasis on dynamic warmups.

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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

Week 13

Week 14

Week 15

Week 16

Favor weak side with 2-3 more reps per set

Upper Body Warmup Routine

Tricep Pushdown (Cable)

Incline Curl (Dumbbell)

Arms C

RPE optional for tracking, try to push towards failure on end sets. Eccentric 3-4 seconds on all.

Hip Circles

Superman

Dynamic Lat Stretch

Wide Grip Pull-Up

Lat Pulldown

Back A

Leg Swing

Figure 4 Leg Pickups

Jump Squat

Goblet Squat

Leg A

Dynamic Shoulder Routine

Upper Body Stretches

Overhead Press (Dumbbell)

Shoulders A

Bicep Curl (Dumbbell)

Dip (Bodyweight)

Arms A

Back B

Shrug (Dumbbell)

Shoulders B

Arms B

Shoulder Banded Stretch Routine

Dynamic Chest Stretch

Push Up

Neck Training

Chest C

Romanian Deadlift (Dumbbell)

Reverse Hyperextension

Back C

World's Greatest Stretch

Iron Neck Squats

Iron Neck Lunges

Tibialis Raise

Leg C

Iron Neck Shoulder Band

Lu Raise

Shoulders C

Bench Press (Barbell)

Chest A

Incline Bench Press (Barbell)

Chest D

Back D

Favor weak side with more reps on unilateral movements 

Farmer's Walk (Weighted)

Arms D

Step-Up (Weighted)

Leg D

Kettlebell Neck Extension

Shoulders D

Lying Leg Curl

Leg Extension

Leg B

Chest Fly (Cable)

Chest B

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