logo
Diamond (Modified Texas Method)
by Pedro Rodrigues
6 athletes joined
Program Description
This training is made for myself and for my current chaotic work schedule. Minimal training that focuses on: --Weekly linear progression for: Weighted Dips Weighted Pull-ups Romanian Deadlifts --Volume, mobility and time under tension for: Squat variations, mainly the Pistol Squat, Sissy Squat, ATG Split Squat and Front Squat variations. Basically two full body days with Dips, Pull-ups and alternates between the Squat and RDL. One bodybuilding/pump day that focuses on isolation and accessory movements with lower intensity.
Program Overview
Level
Intermediate
Goal
Bodyweight Fitness
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
30 minutes
Created
Apr 24, 2024 12:24
Last Edited
Jun 11, 2024 04:45
down_app
Week 1
1 / 12 Weeks
Day 2
1
Tricep Extension (Cable)
3 Sets
2
Bicep Curl (Cable)
3 Sets
3
Hammer Curl
2 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Upright Row (Barbell)
3 Sets
6
Seated Wide-Grip Row (Cable)
3 Sets
7
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
@6.5
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6 Reps
2
Dip (Weighted)
3 Sets
5 Reps
3
Pull-Up (Weighted)
3 Sets
5 Reps
Day 1
1
Pistol Squat
3 Sets
6 Reps
@8
2
Dip (Weighted)
3 Sets
5 Reps
3
Pull-Up (Weighted)
3 Sets
5 Reps
Day 1
1
Pistol Squat
3 Sets
@8
2
Dip (Weighted)
3 Sets
5 Reps
3
Pull-Up (Weighted)
3 Sets
5 Reps
Day 2
1
Tricep Extension (Cable)
3 Sets
2
Bicep Curl (Cable)
3 Sets
3
Hammer Curl
2 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Upright Row (Barbell)
3 Sets
6
Seated Wide-Grip Row (Cable)
3 Sets
7
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
@6.5
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6 Reps
2
Dip (Weighted)
3 Sets
5 Reps
3
Pull-Up (Weighted)
3 Sets
5 Reps
Day 1
1
Pistol Squat
3 Sets
@8
2
Dip (Weighted)
3 Sets
5 Reps
3
Pull-Up (Weighted)
3 Sets
5 Reps
Day 2
1
Tricep Extension (Cable)
3 Sets
2
Bicep Curl (Cable)
3 Sets
3
Hammer Curl
2 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Upright Row (Barbell)
3 Sets
6
Seated Wide-Grip Row (Cable)
3 Sets
7
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
@6.5
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6 Reps
2
Dip (Weighted)
3 Sets
5 Reps
3
Pull-Up (Weighted)
3 Sets
5 Reps
Day 1
1
Pistol Squat
3 Sets
@8
2
Dip (Weighted)
3 Sets
5 Reps
3
Pull-Up (Weighted)
3 Sets
5 Reps
Day 2
1
Tricep Extension (Cable)
3 Sets
2
Bicep Curl (Cable)
3 Sets
3
Hammer Curl
2 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Upright Row (Barbell)
3 Sets
6
Seated Wide-Grip Row (Cable)
3 Sets
7
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
@6.5
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6 Reps
2
Dip (Weighted)
3 Sets
5 Reps
3
Pull-Up (Weighted)
3 Sets
5 Reps
Day 1
1
Pistol Squat
3 Sets
@8
2
Dip (Weighted)
3 Sets
5 Reps
3
Pull-Up (Weighted)
3 Sets
5 Reps
Day 2
1
Tricep Extension (Cable)
3 Sets
2
Bicep Curl (Cable)
3 Sets
3
Hammer Curl
2 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Upright Row (Barbell)
3 Sets
6
Seated Wide-Grip Row (Cable)
3 Sets
7
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
@6.5
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6 Reps
2
Dip (Weighted)
3 Sets
5 Reps
3
Pull-Up (Weighted)
3 Sets
5 Reps
Day 1
1
Pistol Squat
3 Sets
@8
2
Dip (Weighted)
3 Sets
5 Reps
3
Pull-Up (Weighted)
3 Sets
5 Reps
Day 2
1
Tricep Extension (Cable)
3 Sets
2
Bicep Curl (Cable)
3 Sets
3
Hammer Curl
2 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Upright Row (Barbell)
3 Sets
6
Seated Wide-Grip Row (Cable)
3 Sets
7
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
@6.5
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6 Reps
2
Dip (Weighted)
3 Sets
5 Reps
3
Pull-Up (Weighted)
3 Sets
5 Reps
Day 1
1
Pistol Squat
3 Sets
@8
2
Dip (Weighted)
3 Sets
5 Reps
3
Pull-Up (Weighted)
3 Sets
5 Reps
Day 2
1
Tricep Extension (Cable)
3 Sets
2
Bicep Curl (Cable)
3 Sets
3
Hammer Curl
2 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Upright Row (Barbell)
3 Sets
6
Seated Wide-Grip Row (Cable)
3 Sets
7
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
@6.5
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6 Reps
2
Dip (Weighted)
3 Sets
5 Reps
3
Pull-Up (Weighted)
3 Sets
5 Reps
Day 1
1
Pistol Squat
3 Sets
@8
2
Dip (Weighted)
3 Sets
5 Reps
3
Pull-Up (Weighted)
3 Sets
5 Reps
Day 2
1
Tricep Extension (Cable)
3 Sets
2
Bicep Curl (Cable)
3 Sets
3
Hammer Curl
2 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Upright Row (Barbell)
3 Sets
6
Seated Wide-Grip Row (Cable)
3 Sets
7
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
@6.5
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6 Reps
2
Dip (Weighted)
3 Sets
5 Reps
3
Pull-Up (Weighted)
3 Sets
5 Reps
Day 1
1
Pistol Squat
3 Sets
@8
2
Dip (Weighted)
3 Sets
5 Reps
3
Pull-Up (Weighted)
3 Sets
5 Reps
Day 2
1
Tricep Extension (Cable)
3 Sets
2
Bicep Curl (Cable)
3 Sets
3
Hammer Curl
2 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Upright Row (Barbell)
3 Sets
6
Seated Wide-Grip Row (Cable)
3 Sets
7
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
@6.5
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6 Reps
2
Dip (Weighted)
3 Sets
5 Reps
3
Pull-Up (Weighted)
3 Sets
5 Reps
Day 1
1
Pistol Squat
3 Sets
@8
2
Dip (Weighted)
3 Sets
5 Reps
3
Pull-Up (Weighted)
3 Sets
5 Reps
Day 2
1
Tricep Extension (Cable)
3 Sets
2
Bicep Curl (Cable)
3 Sets
3
Hammer Curl
2 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Upright Row (Barbell)
3 Sets
6
Seated Wide-Grip Row (Cable)
3 Sets
7
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
@6.5
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6 Reps
2
Dip (Weighted)
3 Sets
5 Reps
3
Pull-Up (Weighted)
3 Sets
5 Reps
Day 1
1
Pistol Squat
3 Sets
@8
2
Dip (Weighted)
3 Sets
5 Reps
3
Pull-Up (Weighted)
3 Sets
5 Reps
Day 2
1
Tricep Extension (Cable)
3 Sets
2
Bicep Curl (Cable)
3 Sets
3
Hammer Curl
2 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Upright Row (Barbell)
3 Sets
6
Seated Wide-Grip Row (Cable)
3 Sets
7
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
@6.5
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6 Reps
2
Dip (Weighted)
3 Sets
5 Reps
3
Pull-Up (Weighted)
3 Sets
5 Reps
Day 1
1
Pistol Squat
3 Sets
@8
2
Dip (Weighted)
3 Sets
5 Reps
3
Pull-Up (Weighted)
3 Sets
5 Reps
Day 2
1
Tricep Extension (Cable)
3 Sets
2
Bicep Curl (Cable)
3 Sets
3
Hammer Curl
2 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Upright Row (Barbell)
3 Sets
6
Seated Wide-Grip Row (Cable)
3 Sets
7
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
@6.5
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6 Reps
2
Dip (Weighted)
3 Sets
5 Reps
3
Pull-Up (Weighted)
3 Sets
5 Reps