WINTER IS COMING
Dylan Shannon
The Winter is Coming Plan is a 9 week training plan that focuses on building SIZE. This is a 8 day training split that is structured as 3 days on, 1 day off, Repeat (1 cycle through is comprised of 3 training days then a rest day followed by 3 more training days then another rest day). This plan can also be altered into a 7 day split by taking out that middle rest day and completing 6 days of training followed by a rest day. This is my personal favorite split as it a mixture of the Push-Pull-Legs split and the Arnold split. This plan is a higher volume plan that is focused on building hypertrophy because of that it is a lifting focused plan with no sprinting, jumping or olympic lifting in it. This plan is pretty advanced and does require a lot of effort to complete. This plan in conjunction with proper rest and nutrition will lead to huge gainz!
Full Week of Training
Day 1: Legs
Day 2: Push
Day 3: Pull
Day 4: REST
Day 5: Legs
Day 6: Chest & Back
Day 7: Shoulders & Arms
Day 8: REST
Circuit
A
Warmup: Banded TKE x15 each Leg Mini Band Lateral Walks x15 each side Hamstring Squat x10 Repeat 2x through
B
Back Squats
4 x 8
C
Leg Press
3 x 8
D
Lying hamstring curl
3 x 8
E
DB Walking Lunges
2 x 10
F
Low Back Extension (GHR)
3 x 12
G
Calf Raises on Leg Press
3 x 15
Circuit
A
Warmup: 1. DB External Rotations x10 each side 2. Prone W Press x10 3. Band Pullaprts x15 - Repeat 2x through
B
Bench Press
4 x 8
C
DB Incline Bench Press
3 x 10
D
Smith Machine Seated OHP
3 x 10
E
DB Lateral Raises
3 x 12
F
Cable Flys
3 x 12
G
EZ Bar Skull Crushers
3 x 12
Circuit
A
Warmup 1. Deadhang x30 seconds 2. PVC Over/ Backs x12 3. Deep Squat with rotation x8 each side - Repeat 2x through
B
Straight Arm Pulldowns
3 x 10
C
Barbell Row
3 x 8
D
Single arm pulldowns
3 x 10
E
Chest-Supported DB Row
3 x 10
F
DB Incline Curls
3 x 10
G
Seated DB Reverse Fly
3 x 15
Circuit
A
Warmup: Banded TKE x15 each Leg Mini Band Lateral Walks x15 each side Hamstring Squat x10 Repeat 2x through
B
Seated Hamstring Curl
3 x 8
C
Hack Squat
3 x 8
D
Deficit RDL
3 x 8
E
DB Bulgarian Split Squats
3 x 8
F
Leg Extension
2 x 12
G
Seated Calf Raises
3 x 12
Circuit
A
Warmup: 1. DB External Rotations x10 each side 2. Prone W Press x10 3. Band Pullaprts x15 - Repeat 2x through
B
Chin-up/Pull-up
3 x 8
C
Barbell Incline Bench
3 x 8
D
Chest Supported T-bar Row
3 x 8
E
Dips
3 x 8
F
Lat Pulldowns
3 x 10
G
Machine Pec Dec Fly
3 x 10
Circuit
A
Warmup: 1. DB External Rotations x10 each side 2. Prone W Press x10 3. Band Pullaprts x15 - Repeat 2x through
B
Seated DB Press
3 x 8
C
DB Lateral Raises
3 x 12
D1
Overhead cable extensions
3 x 10
D2
Cable curl
3 x 10
E1
Preacher Curls
3 x 10
E2
Cable Pushdowns
3 x 10
F
Chest supported reverse fly
3 x 15
