FOMO beginner split

Based on a mix of Phrak's Greyskull LP and other methods.

Rules for 3*5+
- Start light because the progression is aggressive 
- Last set for max safe reps
- Progress with smallest increments every workout
- If the AMRAP doesn't hit 5 reps, try again next workout
- Still no 5 reps, deload and repeat or switch variations

Rules for the rep ranges
- Dynamic Double Progression

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Power Snatch

Bench Press (Barbell)

Chest Supported Row (Dumbbell)

Zercher Squat (Barbell)

Skull Crusher (Barbell)

Ab Wheel

Hang Power Clean

Overhead Press (Barbell)

Pull-Up (Neutral Grip, Bodyweight)

Deadlift (Barbell)

Bicep Curl (EZ Bar)

Wood Chop

Side Bend (Dumbbell)

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