Jacked Cabbage Man 2.0

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. Workouts are 60-70 minutes long and require dumbbells, a barbell, adjustable bench, somewhere to do pull ups and dips, and a cable tower. Access to an EZ curl bar, rings, trap bar, loadable weight vest, and a belt squat machine will be optimal but not mandatory.

Keep things simple yet progressing with the following double progression that you can apply to almost all movements. Use each movement as the warm up, doing 1-3 sets and adding weight until you get to your working sets.

For compound movements, leave one rep in the tank on the first set, then go to near or actual failure (RPE 9.5-10) on the last set(s). For movements where failure is risky or risk to reward is high (RDLs, Squats, ab wheel rollouts, chest flyes), leave a rep in the tank (REP 9).

For isolation or lighter weight movements, go to failure on the first set, then go beyond failure with partial reps if the movement allows or the resistance curve makes sense. For example, a standing overhead cable extension for triceps is hardest at the bottom, so once you hit failure, you can't really do partials. Bayesian curls or preacher curls are another example where partials don't make sense, so I do drop sets instead. Tricep pushdowns, cable lat raises, and rear delt flyes are good examples where you can do partial reps after failure.

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Week 1

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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)

Pull-Up (Neutral Grip, Bodyweight)

Lateral Raise (Cable)

Chest Flye (Rings, Bodyweight)

Upper A

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

Reverse Hyperextension

Belt Squat

Lower + Abs A

Vertical pressing, horizontal pulling, and shoulders.

Dip (Weighted)

Chest Supported Row (Dumbbell)

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)

Bayesian Curl

Lower + Arms + Abs B

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

AD Press

Pullover (EZ Bar)

Preacher Curl (Dumbbell)

Upper C

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