Bricked Up

The Idea: The goal for putting this program together was to make a well rounded four day upper/lower split with just enough volume to keep seeing meaningful results. I have a life outside of the gym and a full time job, I feel like this is a solid split to balance everything between life, work and play. At the end of the day I’m just a regular person living a regular life like I’m sure 99% of you on here are too.

Running The Program: While running this program try to do the exercises the way they are arranged. These workouts can also be done super setting the exercises. For example on any of the workouts, exercises 1/2, 3/4, 5/6, 7/8 can be done as super sets to save you some time. For compound lifts try to stay in a 6-8 rep range. For smaller muscle groups and isolation exercises stay in a 8-12 or a 12-15 rep range. Feel free to swap out any exercises but just make sure it’s working the same muscle group. I’d suggest 2-3 RIR for first two or three sets then 0-2 RIR on the final set for each exercise. Don’t hesitate to push your final sets to failure with some partials to even top it off. Do use caution on your compounds though, 0-2 RIR is definitely sufficient on those movements. Use the double progression system and de-load every 6 weeks.

The Focus: This program focuses on 8 muscle groups. Biceps, triceps, chest, shoulders, back, quads, hamstrings, glutes. If you’re up for training abs and calves with whatever gets you motivated to do them, please do. I could suggest that on your rest days you could do 35-45 min on an incline treadmill for some cardio and even get a little training in for you calves putting them in lengthened position.

Warm Ups: 
Lower

5-10 minute cardio to get the HR up and promote blood flow (incline treadmill, bike, row etc…)

90-90 hip switches (10/side)
Worlds greatest stretch (30-60 seconds/side) 
Monster walk forward/backward (20-30 seconds each direction
Monster walk left/right (20-30 seconds each direction)

Upper 

5-10 minute cardio to get the HR up and promote blood flow (incline treadmill, bike, row etc…)

PVC pipe pass throughs (5-10reps)
PVC pipe pass throughs w/ around the world (5/side)
PVC lat stretch (30-60 seconds per side)
Scorpion chest opener  (5/side)
Supinated band pull apart (10-15 reps)
Pronated band pull apart (10-15 reps)
Scapular pull ups  (5-10 reps)

On compound lifts pyramid up the weight to your heavy sets. Do 1 light set, 1 medium set, 2 heavy sets.

Planning your workouts: You should run this program by taking a 1 day break in between each work out. So one week you work out 4 days(Mon,Wed,Fri,Sat)and the next week you work out 3 days(Tues,Thu,Sat). All that matters is do whatever works best for you and try to stay consistent.

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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

Bench Press (Barbell)

Flat Bench Curls

Incline Cable Flys

Tricep Rope Push Down (Cable)

Kelso Shrug (cable)

Reverse Grip Preacher Curl

Skull Crusher (Barbell)

Lateral Raise (Dumbbell)

Upper 1

Incline Chest Press (Machine)

Preacher Curl (Barbell)

Overhead Press (Barbell)

Dip (Weighted)

Hammer Curl

Pec Deck (Machine)

Overhead Tricep Extension (Cable)

Lateral Raise (Cable)

Upper 2

Yates Row

Lying Leg Curl

Squat (Barbell)

High Row

Romanian Deadlift (Barbell)

Sissy Squat

Pull-Up (Assisted)

Single Leg Hip Thrust

Lower 2

Neutral Grip Pull Up

Leg Curl

Hack Squat

Pullover (EZ Bar)

Deadlift (Barbell)

Leg Extension

Bulgarian Split Squat (Smith Machine)

Lower 1

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