This program is a hybrid of awesomeness. It combines all the gloriousness of one of the more popular splits (chest/back, arms/shoulders, and legs) from the Golden era of bodybuilding (late 60’s, early 70’s), with some of the advances in efficiency the “optimal era” has brought us (excluding the lameness that has come with it too). My version also includes an “A and B” rotation of each day. 

Is this programming 100% old-school-“hardcore”? No. Is it uber, protractor-verified, TikTok-PubMed-PhD approved? NOPE. But it’s Joe Bennett approved. Some exercises are on there mainly because everyone loves doing them and they are still pretty effective. And Nostalgia is anabolic #science. Other exercises on the programs involve (gasp 😮) cables. Because they are so dang effective I can’t leave them off. 

There is lots of PUMP work included from week 6 and on. Because the pump feels like…you know what 😉…in the gym. 

This is an intermediate to advanced program. If your recovery isn’t on point, don’t bother. 

The program is 15 weeks with 3 different periodized and progressively more difficult blocks. There are 2 different rotations of each day as you go through the split (ex: Legs A and Legs B). In general, “A day” of the split includes a bit more free weights and “old school” movements, whereas “B day” tends to include a bit more “optimal popularized” movements. 

Enjoy the best of both eras with this EPIC program! You can count on me to only give you the right advices😉

Split

Legendary recovery

Chest and Back A

Shoulders and Arms A

Legs A

Chest and Back B

Shoulders and Arms B

Legs B

OFF

Good recovery

Chest and Back A

Shoulders and Arms A

Legs A

OFF

Chest and Back B

Shoulders and Arms B

Legs B

OFF

Below-average recovery

Chest and Back A

Shoulders and Arms A

OFF

Legs A

Chest and Back B

OFF

Shoulders and Arms B

Legs B

OFF

*Recommended splits. Recovery is individual. Take as many or as little off days as needed. 

Rest:

2-3 minutes before working sets 

RIR: 0

Block 1: Weeks 1-5

Chest and Back A

A1 Bench Press

Set 1: 6-8 reps 

Set 2: 6-8 reps

A2 Wide Pull-ups 

Set 1: 6-8 reps

Set 2: 6-8 reps 

B1 High incline neutral grip DB press

Set 1: 6-8 reps 

Set 2: 6-8 reps

B2 Pendlay Rows

Set 1: 6-8 reps 

Set 2: 6-8 reps

*About half way through this superset would be the perfect time to take off your pump cover. #protip 

C1 Dips (forward lean)

Set 1: 6-8 reps 

Set 2: 6-8 reps

C2 Banded DB pullover 

Set 1: 10-12 reps 

Set 2: 10-12 reps

*Right about now would be a good time to go hit some classic poses in front of the DB rack, imagining you look just like Terrence…If that doesn’t go well, just join a new gym😬

D1 Ab mat crunches

Set 1: 6-8 reps 

Set 2: 6-8 reps

*The only thing more lame than training abs…is getting your face stepped on while training abs….so pick a safe spot. 

Shoulders and Arms 1

A1 Standing curls

Set 1: 6-8 reps 

Set 2: 6-8 reps

A2 Lying triceps extensions 

Set 1: 6-8 reps 

Set 2: 6-8 reps

B1 Incline DB curls

Set 1: 6-8 reps 

Set 2: 6-8 reps

B2 JM smith press (banded) 

Set 1: 6-8 reps 

Set 2: 6-8 reps

*Please use the safeties. ❤️ Your gym dad ❤️

C1 Dumbbell concentration curl

Set 1: 10-12 reps 

Set 2: 10-12 reps

C2 Seated “overhead” rope extension 

Set 1: 10-12 reps 

Set 2: 10-12 reps

*sorry, not sorry for stretching your shirt sleeves 🤷‍♂️It’s time you stopped buying schmediums anyway. 

D1 DB incline bench rear delt fly

Set 1: 10-12 reps 

Set 2: 10-12 reps

D2 Delt cable y-raise

Set 1: 10-12 reps 

Set 2: 10-12 reps

E1 Wrist Extensions

Set 1: 10-12 reps 

Set 2: 10-12 reps

*I know these are lame, but not as lame as small forearms (trust me, I know😭)

Legs 1

A1 Seated leg curls 

Set 1: 6-8 reps 

Set 2: 6-8 reps

A2 Front Squats

Set 1: 6-8 reps 

Set 2: 6-8 reps

*Front squats aren’t just good for your legs, they’re good for your soul. Trust me, I’m a professional. 

B1 Leg press quad dominant 

Set 1: 6-8 reps 

Set 2: 6-8 reps

C1 Lunges (walking)

Set 1: 20 steps total

Set 2: 20 steps total

*These are called LUNGES, not “long steps”. Don’t be that ding-dong. If your knees aren’t dirty by the time you’re done…you did it wrong. 

D1 Seated calf raise

Set 1: 10-12 reps 

Set 2: 10-12 reps

*Don’t skip me, or your little baby calves will never be full-grown cows. Moo 🐮 

Chest and Back 2

A1 Machine incline press 

Set 1: 6-8 reps 

Set 2: 6-8 reps

A2 Neutral grip pull ups

Set 1: 6-8 reps

Set 2: 6-8 reps 

B1 Roller Cable Flys 

Set 1: 6-8 reps 

Set 2: 6-8 reps

B2 Chest supported tbar row

Set 1: 6-8 reps 

Set 2: 6-8 reps

*If you’ve never done roller flies, prepare to have your life changed. You’re welcome. New cup size incoming…

C1 Flat DB press 

Set 1: 6-8 reps 

Set 2: 6-8 reps

C2 Cable rope pullover 

Set 1: 10-12 reps 

Set 2: 10-12 reps

D1 Hanging leg raises 

Set 1: 6-8 reps 

Set 2: 6-8 reps

*Milos did them, and his abs still look better than yours.  And he’s in his 50’s.  And yes, I’m using a sample size of 1 here for evidence, go cry about it with a Tiktoker. 

Shoulders and Arms 2

Delts/abs

A1 rack military press 

Set 1: 6-8 reps 

Set 2: 6-8 reps

*Watch the form video.  None of this “stopping at 90” garbage. 

B1 lying cuff laterals

Set 1: 6-8 reps

Set 2: 6-8 reps 

*This is the lateral raise variation your ex told you not to worry about…

C1 cable rear delts

Set 1: 6-8 reps 

Set 2: 6-8 reps

D1 Single-arm DB preacher curls

Set 1: 6-8 reps 

Set 2: 6-8 reps

D2 Cross-cable triceps extensions 

Set 1: 6-8 reps 

Set 2: 6-8 reps

*While on the preacher bench, take a knee and say some prayers to bless thy gains. Then feel free to preach the good news of the Hypertrophy Coach App…

E1 Incline cable curls 

Set 1: 6-8 reps 

Set 2: 6-8 reps

E2 Dumbbell JM press

Set 1: 6-8 reps 

Set 2: 6-8 reps

F1 Wrist curls 

Set 1: 10-12 reps 

Set 2: 10-12 reps

*Still lame. Still gotta do them.

Legs 2

A1 Hip loaded calf raise

Set 1: 10-12 reps 

Set 2: 10-12 reps

B1 RDLs

Set 1: 6-8 reps 

Set 2: 6-8 reps

*Because no one ever got Biblically huge erectors without deadlifts…

C1 Leg extensions 

Set 1: 6-8 reps 

Set 2: 6-8 reps

C2 Lying leg curls 

Set 1: 6-8 reps 

Set 2: 6-8 reps

D1 Hack squats (banded) 

Set 1: 6-8 reps 

Set 2: 6-8 reps

*Don’t be a hack, use proper form. #DadJoke

E1 Rear foot elevated split squat

Set 1: 10-12 reps 

Set 2: 10-12 reps

*After this last set, share your thoughts with me about this workout on Socials with the #ElevatedFootDeepThoughts 

Block 2: Weeks 6-10

Chest and Back 1

A1 Bench Press

Set 1: 6-8 reps 

Set 2: 6-8 reps

A2 Wide Pull-ups 

Set 1: 6-8 reps

Set 2: 6-8 reps 

*If this super/set was amy more Golden Era, it would legit have an Austrian accent.

B1 High incline neutral grip DB press

Set 1: 6-8 reps 

Set 2: 6-8 reps

B2 Pendlay Rows

Set 1: 6-8 reps 

Set 2: 6-8 reps

C1 Dips (forward lean)

Set 1: 6-8 reps 

Set 2: 6-8 reps

C2 Banded DB pullover 

Set 1: 10-12 reps 

Set 2: 10-12 reps

*Dang.  You’re looking pumped AF right now.  I recommend going and saying “what’s up👋” to your gym crush right ‘bout now. (Only if they’re done training.  Don’t be a gym-turd).  But if it doesn’t go well, don’t pull me into it, tell them you use the Trained by JP app, and Jordan sent you) 

D1 Ab mat crunches

Set 1: 6-8 reps 

Set 2: 6-8 reps

*Do your abs look good yet? If not, don’t blame me, maybe it’s time to end that “bulk phase” you’ve been in since…pubert💁‍♀️?

Pump Work

Chest Challenge Set

*I know what you’re thinking: OH. DANG. Is it just me, or does my pec cleavage look extra-glorious right now?…dont worry, it’s not just you.  

Shoulders and Arms 1

A1 Standing curls

Set 1: 6-8 reps 

Set 2: 6-8 reps

A2 Lying triceps extensions 

Set 1: 6-8 reps 

Set 2: 6-8 reps

B1 Incline DB curls

Set 1: 6-8 reps 

Set 2: 6-8 reps

B2 JM smith press (banded) 

Set 1: 6-8 reps 

Set 2: 6-8 reps

*Do you have Roelly triceps yet? Don’t get the reference? Shame on you.  Go Google “Roelly Winklaar triceps”.  Now you’ll never think your triceps are big ever again.  You’re welcome. 

C1 Dumbbell concentration curl

Set 1: 10-12 reps 

Set 2: 10-12 reps

C2 Seated “overhead” rope extension 

Set 1: 10-12 reps 

Set 2: 10-12 reps

D1 DB incline bench rear delt fly

Set 1: 10-12 reps 

Set 2: 10-12 reps

D2 Delt cable y-raise

Set 1: 10-12 reps 

Set 2: 10-12 reps

E1 Wrist Extensions

Set 1: 10-12 reps 

Set 2: 10-12 reps

Pump Work Only

DB Only Biceps Blast

*If you did this right…good luck scratching your head.

Legs 1

A1 Seated leg curls 

Set 1: 6-8 reps 

Set 2: 6-8 reps

A2 Front Squats

Set 1: 6-8 reps 

Set 2: 6-8 reps

B1 Leg press quad dominant 

Set 1: 6-8 reps 

Set 2: 6-8 reps

C1 Lunges (walking)

Set 1: 20 steps total

Set 2: 20 steps total*

*After the second set add a BW rest-pause extended set OF DEATH! After your normal 20 reps from set 2, drop down to bodyweight only and continue lunging until you hit form failure.  Then rest for 10 seconds.  Then bodyweight lunges until form failure. Then rest 10 seconds. Then body weight lunges to form failure.  The end. You’re welcome.  

D1 Seated calf raise

Set 1: 10-12 reps 

Set 2: 10-12 reps

Chest and Back 2

A1 Machine incline press 

Set 1: 6-8 reps 

Set 2: 6-8 reps

A2 Neutral grip pull ups

Set 1: 6-8 reps

Set 2: 6-8 reps 

B1 Roller Cable Flys 

Set 1: 6-8 reps 

Set 2: 6-8 reps

B2 Chest supported tbar row

Set 1: 6-8 reps 

Set 2: 6-8 reps

C1 Flat DB press 

Set 1: 6-8 reps 

Set 2: 6-8 reps

C2 Cable rope pullover 

Set 1: 10-12 reps 

Set 2: 10-12 reps

*Are you thinking what I’m thinking right now? Yea….You are looking thicker…than…a…snicker.  Right. Meow. 

D1 Hanging leg raises 

Set 1: 6-8 reps 

Set 2: 6-8 reps

Pump Work

Don’t L@t Me Bro

*But seriously…be sure to @ me with how wide you’re looking right now, post_epic lat pump.  I prescribe a sideways turn and crab-walk shuffle when you exit the gym today.

Shoulders and Arms 2

Delts/abs

A1 rack military press 

Set 1: 6-8 reps 

Set 2: 6-8 reps

*And don’t be bouncing off the rack.  It’s to standardize your form, not a place to crash land and collide your poop form. 

B1 lying cuff laterals

Set 1: 6-8 reps

Set 2: 8-12 reps

Set 3: 8-12 reps* 

*Double-drop set.  After doing your 3rd set (of 8-12 reps), do two drops, aiming for an additional 5ish reps for each drop. 

C1 cable rear delts

Set 1: 6-8 reps 

Set 2: 8-12 reps

Set 3: 8-12 reps* 

*Double-drop set.  After doing your 3rd set (of 8-12 reps), do two drops, aiming for an additional 5ish reps for each drop. 

D1 Single-arm DB preacher curls

Set 1: 6-8 reps 

Set 2: 6-8 reps

D2 Cross-cable triceps extensions 

Set 1: 6-8 reps 

Set 2: 6-8 reps

*Your arms are looking swoll, and your elbows are feeling pristine.  It’s so amazing…magical…and majestic…I COULD JUST CRY! (ok, maybe I will😭) What can I say, call me old fashioned, but gainzzz + orthopedic health get me emotional🤷‍♂️

E1 Incline cable curls 

Set 1: 6-8 reps 

Set 2: 6-8 reps

E2 Dumbbell JM press

Set 1: 6-8 reps 

Set 2: 6-8 reps

F1 Wrist curls 

Set 1: 10-12 reps 

Set 2: 10-12 reps

Pump Work

Biceps Bashing

*Is that a softball up your sleeve, or are you just following a Hypertrophy Coach program?

Legs 2

A1 Hip loaded calf raise

Set 1: 10-12 reps 

Set 2: 10-12 reps

*Its leg day, can you give me a TAG and #NoLimbsLeftBehind on social 😂

B1 RDLs

Set 1: 6-8 reps 

Set 2: 6-8 reps

*Are your glutes and erectors so thick now that you’ve lost your keys in them? (I’ve been there) Pro Tip: don’t go in after them in public, you’ll get some weird looks. 

C1 Leg extensions 

Set 1: 6-8 reps 

Set 2: 6-8 reps

C2 Lying leg curls 

Set 1: 6-8 reps 

Set 2: 6-8 reps

D1 Rear foot elevated split squat

Set 1: 10-12 reps 

Set 2: 10-12 reps

E1 Hack squats (banded) 

Set 1: 6-8 reps 

Set 2: 6-8 reps*

*Double drop set.  For each drop take long enough rest to just take plates off.  Drop approximately 20% of the load each drop (don’t get a calculator out nerd, just pull some plates). And oh yea, keep your form the same, otherwise it’s not really a drop set, it’s you embarrassing yourself on the hack.  Lastly, remember…if this doesn’t suck, it’s not because you’re awesome, it’s because you’re doing it wrong. 

Block 3: Weeks 11-15

Chest and Back 1

A1 Bench Press

Set 1: 6-8 reps 

Set 2: 6-8 reps

A2 Wide Pull-ups 

Set 1: 6-8 reps

Set 2: 6-8 reps 

B1 High incline neutral grip DB press

Set 1: 6-8 reps 

Set 2: 6-8 reps

B2 Pendlay Rows

Set 1: 6-8 reps 

Set 2: 6-8 reps

*If this superset was any more anabolic, androgenic, old-school awesome…you’d get banned from most tested divisions for PESs (Performance Enhancing Supersets) #DAD #MFin #Joke

C1 Dips (forward lean)

Set 1: 6-8 reps 

Set 2: 6-8 reps

C2 Banded DB pullover 

Set 1: 10-12 reps 

Set 2: 10-12 reps

D1 Ab mat crunches

Set 1: 6-8 reps 

Set 2: 6-8 reps

Pump Work

Chest Pumpsicle

*Just take it as a compliment when people spread rumors that your chest is fake.  #TheyAreRealAndTheyAreSpectacular 

Shoulders and Arms 1

A1 Standing curls

Set 1: 6-8 reps 

Set 2: 6-8 reps

A2 Lying triceps extensions 

Set 1: 6-8 reps 

Set 2: 6-8 reps

*Just envision yourself on Muscle Beach (before it got EXTRA weird), getting tan and jacked, back in the glorious 70’s…no phones…no selfies…no TikTok…broccoli was only on plates, not heads…ahh, Hypertrophy Heaven…

B1 Incline DB curls

Set 1: 6-8 reps 

Set 2: 6-8 reps

B2 JM smith press (banded) 

Set 1: 6-8 reps 

Set 2: 6-8 reps

C1 Dumbbell concentration curl

Set 1: 10-12 reps 

Set 2: 10-12 reps

C2 Seated “overhead” rope extension 

Set 1: 10-12 reps 

Set 2: 10-12 reps

*It’s hard to CONCENTRATE (see what I did there) during these curls with how AMAZING my arms look. And I don’t know if you heard, but I did over 1000…

D1 DB incline bench rear delt fly

Set 1: 10-12 reps 

Set 2: 10-12 reps

D2 Delt cable y-raise

Set 1: 10-12 reps 

Set 2: 10-12 reps

E1 Wrist Extensions

Set 1: 10-12 reps 

Set 2: 10-12 reps

Pump Work Only

Triceps New-Dimension Extension

*You just turned those little pony horseshoes into full grown SWOLL Clydesdale horseshoes. They grow up sooooo fast. I’m. So. Proud 😭😭😭

Legs 1

A1 Seated leg curls 

Set 1: 6-8 reps 

Set 2: 6-8 reps

A2 Front Squats

Set 1: 6-8 reps 

Set 2: 6-8 reps

B1 Leg press quad dominant 

Set 1: 6-8 reps 

Set 2: 6-8 reps

C1 Lunges (walking)

Set 1: 20 steps total

Set 2: 20 steps total

D1 Seated calf raise

Set 1: 10-12 reps 

Set 2: 10-12 reps

Pump Work

Quad Box Death

*This will not be over quickly. You will not enjoy this. I’m not your gym bro. 

Chest and Back 2

A1 Machine incline press 

Set 1: 6-8 reps 

Set 2: 6-8 reps

A2 Neutral grip pull ups

Set 1: 6-8 reps

Set 2: 6-8 reps 

B1 Roller Cable Flys 

Set 1: 6-8 reps 

Set 2: 6-8 reps

B2 Chest supported tbar row

Set 1: 6-8 reps 

Set 2: 6-8 reps

*Please TAG me on social media with your best #DadJoke Rules: Must involve the “T-Bar”.  Ideally something in reference to getting some tea at your favorite bar…but, you know, actually funny.  Go!!! (best ones get shared)

C1 Flat DB press 

Set 1: 6-8 reps 

Set 2: 6-8 reps

C2 Cable rope pullover 

Set 1: 10-12 reps 

Set 2: 10-12 reps

D1 Hanging leg raises 

Set 1: 6-8 reps 

Set 2: 6-8 reps

Pump Work

Rack-Back Death

*This one is brutally awesome. I’m very proud of it. Enjoy 😉 

Shoulders and Arms 2

Delts/abs

A1 rack military press 

Set 1: 6-8 reps 

Set 2: 6-8 reps

B1 lying cuff laterals

Set 1: 6-8 reps

Set 2: 8-12 reps

Set 3: 8-12 reps* 

*Double-drop set.  After doing your 3rd set (of 8-12 reps), do two drops, aiming for an additional 5ish reps for each drop. 

C1 cable rear delts

Set 1: 6-8 reps 

Set 2: 8-12 reps

Set 3: 8-12 reps* 

*Double-drop set.  After doing your 3rd set (of 8-12 reps), do two drops, aiming for an additional 5ish reps for each drop. 

D1 Single-arm DB preacher curls

Set 1: 6-8 reps 

Set 2: 6-8 reps

D2 Cross-cable triceps extensions 

Set 1: 6-8 reps 

Set 2: 6-8 reps

E1 Incline cable curls 

Set 1: 6-8 reps 

Set 2: 6-8 reps

E2 Dumbbell JM press

Set 1: 6-8 reps 

Set 2: 6-8 reps

F1 Wrist curls 

Set 1: 10-12 reps 

Set 2: 10-12 reps

Pump Work

Shotgun to the D!ck

*This may be my favorite “pump work” ever. You’ll understand the name once you do it. It’s a metaphor. But it really happened. 

Legs 2

A1 Hip loaded calf raise

Set 1: 10-12 reps 

Set 2: 10-12 reps

*It’s leg day. A glorious, magical, epic day. Unlike other gym days. Such a glorious combination of pain, awesomeness and personal challenge. Use this calf time to ease into the pain, and prepare for the session ahead. It’s more than what’s on paper, it’s what you do with it that counts. So do something worthwhile. 

B1 RDLs

Set 1: 6-8 reps 

Set 2: 6-8 reps

C1 Leg extensions 

Set 1: 6-8 reps 

Set 2: 6-8 reps

C2 Lying leg curls 

Set 1: 6-8 reps 

Set 2: 6-8 reps

D1 Hack squats (banded) 

Set 1: 6-8 reps 

Set 2: 6-8 reps

E1 Rear foot elevated split squat

Set 1: 10-12 reps 

Set 2: 10-12 reps

Pump Work

Split Sissy Quad Death

*If you can still stand upright after this…you did it wrong.

This program is more of a “HIT style” program, appropriate for intermediate to advanced lifters, and anyone that loves Dorian. 

That’s because this program’s split is inspired by my favorite bodybuilder, Dorian Yates, and the split he popularized during his time leading up to, and as Mr Olympia.  And I’ve updated and changed a few variables based on my professional experience.  

For the split itself I’ve made it an “A/B rotation”.  Meaning, for any given day of the split, there are two different workouts for the given day.  I find this mainly beneficial for 3 reasons: 1) It allows for better long term orthopedic outcomes. 2) It allows for my exercise variety within a program, while not having sessions containing too many exercises and getting too long.  3) As likely a combined result of 1 and 2, many people find they are able to progressive overload better over time.  4)  Many trainees enjoy a bit of variety in their programming, which helps adherence. And if this can be done, while still maintaining appropriate programming, let’s have at it!  

As for exercise selection, I’ve added some I think are more efficient, kept a few of Dorian’s favorites that are awesome, and taken a few out to avoid possible redundancy.  There have also been subtle adjustments to volume, rest and RIR in places.  

This program is 12 weeks total.  Just like Dorain kept it for years, there are no different training blocks and changes week to week.  So you could easily repeat, or extend the program for months on end.  And like every program on the app, exercises are all easy to swap for other preferred options or when equipment is not available. So get in, kick some butt, make some gains, and as always, if you have any specific questions, get on the forums and ask.    

As for every program, feel free to adjust variables slightly as needed. The base metric of “1 REP” is not well established in “research”, and can vary largely from individual to individual. So feel free to make slight adjustments to the program’s prescribed: Rep ranges, Number of working sets, and Proximity to Failure (RIR).  Anyone that argues any of these variables down to the single metric of measure as definitively “the best”, has spent too much time on social media, and too little time applying training to actual humans. In addition, every individual brings large differences to the table as far as “outside the gym” variables: nutrition, sleep, stress, etc.  So while I’m confident this program provides epic guidelines and a great place to start, you are ultimately your own study of 1.  So feel free to experiment a bit.  

Rest: 90 seconds – 3 minutes before working sets 

Suggested split structure:

Monday – Chest and Biceps A

Tuesday – Legs A

Wednesday – OFF

Thursday – Back and Rear Delts A

Friday – Delts and Triceps A

Saturday – OFF

Sunday – OFF

Other split options for consideration:

Legendary recovery:

4 days on, 1 day off

Good recovery:

2 days on, 1 day off

Below average recovery:

1 on, 1 off

*These are still just suggestions.  There is no right or wrong option here.  You can also make this work with any schedule.  Whenever you train, just pick right up on the next session.  Hypothetically, if you’re ever sick, rundown, excessively busy, stressed or just have a moment of laziness and train less days than the suggested split, no worries at all just pick back up right where you left off. At the same time if you are recovering like a robot, or just absolutely love training more often than the suggested split, have added it. Don’t let anyone, myself included, limit how much you love the train, or make you feel guilty for missing a session. Long-term consistency and adherence are. 

Chest and Biceps A

Incline smith

Set 1: 5-8 reps 

Set 2: 5-8 reps

Roller cable Flys

Set 1: 8-10 reps 

Set 2: 8-10 reps

Machine flat press

Set 1: 5-8 reps 

Set 2: 5-8 reps

Single arm DB preacher curls

Set 1: 5-8 reps 

Set 2: 8-10 reps

Incline cable curls

Set 1: 5-8 reps 

Set 2: 8-10 reps

Wrist curls

Set 1: 8-10 reps

Set 2: 8-10 reps

Set 3: 10-15 reps

Legs A

Seated leg curls

Set 1: 5-8 reps 

Set 2: 5-8 reps

Smith Squats

Set 1: 5-8 reps 

Set 2: 8-12 reps

Lying leg curls

Set 1: 5-8 reps 

Set 2: 5-8 reps

Leg Extensions

Set 1: 5-8 reps 

Set 2: 8-12 reps

Leg press quad dominant

Set 1: 5-8 reps 

Set 2: 10-15 reps

Ab Mat Crunches

Set 1: 5-8 reps 

Set 2: 5-8 reps

Set 3: 5-8 reps 

Back and Rear Delts A

Machine pulldown

Set 1: 5-8 reps 

Set 2: 5-8 reps

Chest supported tbar row

Set 1: 5-8 reps 

Set 2: 8-10 reps

Wide pull ups

Set 1: 5-8 reps

Set 2: 8-10 reps

Forward lean machine lat row

Set 1: 5-8 reps

Set 2: 8-10 reps

Low back extensions

Set 1: 5-8 reps

Set 2: 8-10 reps

Reverse Pec dec

Set 1: 8-10 reps

Set 2: 8-10 reps

Set 3: 10-15 reps

Delts and Triceps A

Lying cuff lateral raises

Set 1: 8-10 reps

Set 2: 8-10 reps

Set 3: 10-15 reps

Rack Military Press

Set 1: 5-8 reps

Set 2: 8-10 reps

JM smith press (banded)

Set 1: 6-8 reps

Set 2: 6-8 reps

Set 3: 8-12 reps

Cross-cable triceps extensions

Set 1: 8-10 reps

Set 2: 8-10 reps

Set 3: 10-15 reps

Hip loaded calf raises

Set 1: 5-8 reps

Set 2: 8-10 reps

Set 3: 10-15 reps

Wrist extensions 

Set 1: 8-10 reps

Set 2: 8-10 reps

Set 3: 10-15 reps

Chest and Biceps B

Incline barbell press

Set 1: 5-8 reps 

Set 2: 5-8 reps

Roller cable Flys

Set 1: 8-10 reps 

Set 2: 8-10 reps

Machine Incline press

Set 1: 5-8 reps 

Set 2: 5-8 reps

Machine preacher curls

Set 1: 5-8 reps 

Set 2: 8-10 reps

Incline DB curls

Set 1: 5-8 reps 

Set 2: 8-10 reps

Wrist curls

Set 1: 8-10 reps

Set 2: 8-10 reps

Set 3: 10-15 reps

Legs B

RDLs

Set 1: 5-8 reps 

Set 2: 5-8 reps

Hack Squats

Set 1: 5-8 reps 

Set 2: 8-12 reps

Seated leg curls

Set 1: 5-8 reps 

Set 2: 5-8 reps

Rear foot elevated split squat

Set 1: 5-8 reps 

Set 2: 8-12 reps

Sissy Leg Press (add to exercise library)

Set 1: 8-10 reps

Set 2: 10-15 reps

Ab Mat Crunches

Set 1: 5-8 reps 

Set 2: 5-8 reps

Set 3: 5-8 reps 

Back and Rear Delts B

Bent over barbell rows (upper back)

Set 1: 5-8 reps 

Set 2: 5-8 reps

Neutral grip pull ups

Set 1: 5-8 reps 

Set 2: 5-8 reps

Chest supported tbar row

Set 1: 5-8 reps 

Set 2: 8-10 reps

Single arm cable pull down

Set 1: 5-8 reps

Set 2: 8-10 reps

Low back extensions

Set 1: 5-8 reps

Set 2: 8-10 reps

Cable rear delts

Set 1: 8-10 reps

Set 2: 8-10 reps

Set 3: 10-15 reps

Delts and Triceps B

High Incline Smith Press

Set 1: 5-8 reps

Set 2: 8-10 reps

Set 3: 8-10 reps

Lying cuff lateral raises

Set 1: 8-10 reps

Set 2: 8-10 reps

Set 3: 10-15 reps

Dips

Set 1: 6-8 reps

Set 2: 6-8 reps

Seated “overhead” rope extension

Set 1: 8-10 reps

Set 2: 8-10 reps

Set 3: 10-15 reps

Hip loaded calf raises

Set 1: 5-8 reps

Set 2: 8-10 reps

Set 3: 10-15 reps

Wrist extensions 

Set 1: 8-10 reps

Set 2: 8-10 reps

Set 3: 10-15 reps

While “Bro-splits” often get bashed as “not optimal”, they can absolutely still be effective. Meaning, you can still absolutely put on muscle training each body part once per week. And while I totally understand the argument for higher frequency, and would overall agree with the reasons why “on paper” it’s superior to lower frequency, it completely ignores the fact that enjoyment and adherence in a program still matter. So I made this split for the “Bro-split lovers”. Allowing you to train the way you love and still be confident in your progression. And while slightly higher frequencies may allow individuals to put on muscle at a faster rate, we really don’t have any long-term research showing the magnitude of the effect. Meaning over the course of one year, five years, etc. how much more muscle would you actually put on training body parts twice a week versus once per week?

You will also notice the use of some more extended sets in this program, and well, I might not typically use extended sets as often with programs that have higher frequency, they have a place in a program like this where we want more stimulus from a given out, also knowing you won’t have to deal with the local fatigue from the extended sets until one week later.

As for every program, feel free to adjust variables slightly as needed. The base metric of “1 REP” is not well established in “research”, and can vary largely from individual to individual. So feel free to make slight adjustments to the program’s prescribed: Rep ranges, Number of working sets, and Proximity to Failure (RIR).  Anyone that argues any of these variables down to the single metric of measure as definitively “the best”, has spent too much time on social media, and too little time applying training to actual humans. In addition, every individual brings large differences to the table as far as “outside the gym” variables: nutrition, sleep, stress, etc.  So while I’m confident this program provides epic guidelines and a great place to start, you are ultimately your own study of 1.  So feel free to experiment a bit.  

Also, with exercise selection I always follow one of my main, guiding training principles of: As little as possible to produce maximal results. That said, there is no exact cut off point for the number of exercises per workout. So if you want to add an exercise or even two to any given workout, same as the advice I give above… try it out, measure progress and adjust accordingly. Lastly, exercise selection is based on what I feel has the most evidence for being effective long-term, but for any single exercise on the program, there are always other options that can accomplish the same goal similarly. So feel free to swap exercises based on preference, or if you need a recommendation get in the forums. 

Rest: 90 seconds – 3 minutes before working sets 

RIR: 0-2

Suggested split structure:

Monday -Legs

Tuesday – Chest/calves/abs 

Wednesday – Off

Thursday – Delts/abs

Friday – Back/calves

Saturday – Arms/forearms/abs

Sunday – Off

*These are still just suggestions.  There is no right or wrong option here.  You can also make this work with any schedule.  Whenever you train, just pick right up on the next session.  Hypothetically, if you’re ever sick, rundown, excessively busy, stressed or just have a moment of laziness and train less days than the suggested split, no worries at all just pick back up right where you left off. At the same time if you are recovering like a robot, or just absolutely love training more often than the suggested split, have added it. Don’t let anyone, myself included, limit how much you love the train, or make you feel guilty for missing a session. Long-term consistency and adherence are. 

Legs

seated leg curls 

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps

quad dominant heel elevated squats 

Set 1: 6-8 reps 

Set 2: 10-12 reps

Lying Leg Curls 

Set 1: 6-8 reps 

Set 2: 8-10 reps 

Set 3: 10-12 reps

Leg extensions 

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-15 reps

Leg press quad dominant (banded)

Set 1: 6-8 reps

Set 2: 15-20 reps*

*Extend set with 1 drop set

Walking lunges

Set 1: 20 steps total 

Set 2: 20 steps total

Prowler

Set 1: 45-60 seconds 

Set 2: 45-60 seconds 

Chest/calves 

Incline barbell press

Set 1: 6-8 reps 

Set 2: 8-10 reps 

Set 3: 10-12 reps

roller cable fly

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps

high incline neutral grip DB press

Set 1: 6-8 reps 

Set 2: 8-10 reps 

Set 3: 10-12 reps

machine flat press

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps

Floor press (smith)

Set 1: 5-8 reps 

Set 2: 8-10 reps*

*Extend set with 1 drop set. 

Hip loaded calf raise 

Set 1: 6-8 reps 

Set 2: 10-12 reps 

Set 3: 10-12 reps 

Hanging leg raises 

Set 1: BW AMRAP

Set 2: BW AMRAP

Set 3: BW AMRAP

Delts/abs

rack military press 

Set 1: 6-8 reps 

Set 2: 8-10 reps 

Set 3: 10-12 reps

lying cuff laterals

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps*

*Extend set with 1 drop set

cable rear delts

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps*

*Extend set with 1 drop set

Delt cable y-raise

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps

machine shoulder press

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps*

*Extend set with 1 drop set

Ab mat crunches 

Set 1: 6-8 reps 

Set 2: 8-12 reps 

Set 3: 8-12 reps 

Back/calves

Machine pulldown (single arm)

Set 1: 6-8 reps 

Set 2: 8-10 reps 

Set 3: 10-12 reps

Chest supported tbar rows

Set 1: 6-8 reps 

Set 2: 8-10 reps 

Set 3: 10-12 reps

RDLs

Set 1: 6-8 reps 

Set 2: 8-10 reps 

wide pull ups (upper back)

Set 1: 6-8 reps 

Set 2: 8-10 reps 

Set 3: 10-12 reps

seated rope pull over 

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps*

*Extend set with 1 drop set

rack chins

Set 1: BW AMRAP

Set 2: BW AMRAP

Seated Calf raise 

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps* 

*Extend set with 1 drop set

Arms/forearms

Seated cable cross extension 

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps

Single arm DB preacher curls 

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps

Smith JM Press (banded) 

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps

Dumbbell hammer curls  

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps

seated overhead rope extensions 

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps 

Incline DB curls  

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps

high supinating cable curls 

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps*

*Extend set with 1 drop set

D2 cross-cable triceps extensions 

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps*

*Extend set with 1 drop set

Wrist Extensions

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps

Wrist Curls 

Set 1: 5-8 reps 

Set 2: 8-10 reps

Set 3: 10-12 reps

Ab mat crunches 

Set 1: BW AMRAP

Set 2: BW AMRAP

This is the exact program designed, written, tweaked and modified 100% with the goal of helping Urs Kalecinsky bring his best to the 2025 Olympia stage. The original split was a “floating” split that didn’t follow a seven day calendar. It also allowed for the option of 2-a-days. After running it for a couple months, Urs decided that working within the calendar week would be better for his schedule, adherence, and intern results overall. Here is the updated version still with the primary focus of bringing up back and arms to other body parts.

Monday – Triceps, Chest, Biceps 

Tuesday – Back, rear delt

Wednesday – Biceps, Legs

Thursday – Off 

Friday – Triceps, Delts 

Saturday – Back, Biceps 

Sunday – Off

Monday – Triceps, Chest, Biceps

Dips

*ticeps focused*

Set 1: 6-10 reps

Set 2: 6-10 reps

Set 3: 10-12 reps

RIR 0

Seated cable cross extension 

Set 1: 6-10 reps

Set 2: 6-10 reps

Set 3: 10-12 reps

RIR 0

Incline Smith

Set 1: 6-10 reps

Set 2: 6-10 reps

Set 3: 10-12 reps

RIR 0

Machine Flat press

Set 1: 6-8 reps

Set 2: 6-8 reps

RIR: 0-2

Roller cable flys

Set 1: 8-10 reps

Set 2: 10-12 reps

Set 3: 10-12 reps

RIR: 0

Single arm DB Preacher Curls

Set 1: 6-10 reps

Set 2: 6-10 reps

Set 3: 10-12 reps

RIR: 0

Tuesday – Back, rear delt

Chest supported T-bar row

Set 1: 5-8 reps 

Set 2: 5-10 reps

RIR: 0-2

single-arm cable pulldown 

Set 1: 5-8 reps 

Set 2: 5-10 reps

RIR: 0

Forward lean machine lat row 

Set 1: 5-8 reps 

Set 2: 5-10 reps

RIR: 0

Wide-Grip Pullups

Set 1: 5-8 reps 

Set 2: 5-8 reps

Set 3: 8-12 reps (likely assisted/banded)

RIR: 0

Seated cable Row 

Set 1: 5-8 reps 

Set 2: 5-10 reps

RIR: 0

Reverse pec dec

Set 1: 8-10 reps

Set 2: 8-10 reps

Set 3: 8-10 reps

RIR 0

Wednesday – Biceps, Legs

Incline cable curls

Set 1: 6-10 reps

Set 2: 6-10 reps

Set 3: 10-12 reps

RIR: 0

Seated leg curls

Set 1: 5-8 reps 

Set 2: 5-8 reps

Set 3: 8-10 reps

RIR: 0

Hack Squats

*banded*

Set 1: 5-8 reps 

Set 2: 10-12 reps

Set 3: 12-15 reps

RIR: 0

Adductor 

Set 1: 8-10 reps

Set 2: 8-10 reps

Set 3: 10-12 reps

RIR: 0

Leg press (quad dominant)

Set 1: 8-10 reps 

Set 2: 10-12 reps

RIR: 0-2

Leg extensions 

Set 1: 8-10 reps

Set 2: 8-10 reps

Set 3: 12-15 reps

RIR: 0

Lying leg curls

Set 1: 5-8 reps 

Set 2: 5-8 reps

RIR: 0

Friday – Triceps, Delts 

Cross-cable triceps extensions 

Set 1: 6-10 reps

Set 2: 6-10 reps

Set 3: 10-12 reps

RIR 0

Machine Dips

Set 1: 6-10 reps

Set 2: 6-10 reps

Set 3: 10-12 reps

RIR 0

Lying cuff laterals 

Set 1: 8-10 reps

Set 2: 8-10 reps

Set 3: 10-12 reps

RIR: 0

Cable rear delts 

Set 1: 8-10 reps

Set 2: 8-10 reps

Set 3: 10-12 reps

RIR: 0

Rack military press 

Set 1: 5-8 reps 

Set 2: 5-10 reps

RIR: 0

Saturday – Back, Biceps 

Machine pulldown

Set 1: 5-8 reps 

Set 2: 5-10 reps

RIR: 0

Chest supported DB row (upper back focused)

Set 1: 5-8 reps 

Set 2: 5-10 reps

RIR: 0

Chest supported machine row (upper back and lat)

Set 1: 5-8 reps

Set 2: 8-10 reps

RIR 0

Seated rope Pullover

Set 1: 8-10 reps

Set 2: 8-10 reps

RIR 0

Machine preacher curls 

Set 1: 8-10 reps

Set 2: 8-10 reps

Set 3: 8-10 reps

RIR 0

Dumbell Hammer curl

Set 1: 8-10 reps

Set 2: 8-10 reps

Set 3: 8-10 reps

RIR 0