Train With Ayy
BodybuildingSearching a training split that's straight to the point, ticks all major boxes and doesn't require you to be in the gym every day of the week? Then this programme is for you!
Four resistance sessions (two upper-body and two lower-body) are designed to build muscle mass and develop your overall strength.
You're guaranteed to hit each major muscle group twice a week, which is critical for growth and building that total physique.
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Upper-body Activation
2 rounds 10 banded pull aparts 10 banded shoulder press 10 shoulder taps 10 press ups
B
Bench Press
3 x 6
C
Lat Pulldown
3 x 10
D
Seated Military Press
3 x 10
E
Landmine Row
3 x 12
F
DB Chest Fly
3 x 12
G
DB Bicep Curls
3 x 10
H
Tricep Pushdown
3 x 15
Prep
A
Squat Prime 1
2 rounds: 12 deep squats 12 clams (each side) 20m farmers carry (40m)
B
Back Squat
3 x 6
C
Romanian Deadlift
3 x 10
D
Hip Thrust
3 x 12
E
Leg Extension
3 x 12
F1
Lying Leg Curl
3 x 12
F2
Banded Clams
3 x 12
Strength/Power
G
Core Circuit
3 rounds of the following: High plank Heel drops Side plank Hold each movement for 30 secs (with a 5 sec transition) Rest for 60 secs after each round
Prep
A
Upper-body Activation
2 rounds 10 banded pull aparts 10 banded shoulder press 10 shoulder taps 10 press ups
B1
Pull-Up
3 x 6
B2
Lat Pulldown
3 x 8
C
Incline DB Bench Press
3 x 10
D
Bent Over Row
3 x 12
E1
Seated Cable Row
3 x 15
E2
Diamond Push-Up
3 x 15
F1
DB Lateral Raise
3 x 15
F2
Bicep Hammer Curls
3 x 10
Prep
A
Deadlift Prime
2 rounds of: 12 Banded RDL 12 Pull Aparts 12 SL Glute Bridge (each leg) 40m Farmers Carry
B
Deadlift
3 x 8
C
Walking Lunges
3 x 10
D
Seated Single Leg Press
3 x 12
E
Hamstring Bridges
3 x 15
F1
Single Leg Calf Raise
3 x 15
F2
Copenhagen Plank
3 x 30
Strength/Power
G
Core Circuit
3 rounds of the following: High plank Heel drops Side plank Hold each movement for 30 secs (with a 5 sec transition) Rest for 60 secs after each round
