Diamond (Modified Texas Method)

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.

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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

Tricep Extension (Cable)

Bicep Curl (Cable)

Hammer Curl

Lateral Raise (Dumbbell)

Upright Row (Barbell)

Seated Wide-Grip Row (Cable)

Seated Overhead Press (Dumbbell)

Romanian Deadlift (Barbell)

Dip (Weighted)

Pull-Up (Weighted)

Pistol Squat

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