Terminator Bro Split Plus
Terminator Training Method
BodybuildingThis program is for those looking to gain muscle, sculpt their body, or lose fat with a traditional bodybuilding split.
Training each muscle group once per week is likely not ideal for most people, but this program is a bro/bodybuilding split "+" because each day focuses on an individual muscle group (classic bro split), but includes additional volume geared towards another body part each day (+).
This ensures that you're still stimulating each muscle group 2x/week with adequate volume.
This program is meticulously laid out with very specific exercise selection, sequencing , sets and reps to ensure the lifter maximizes their potential.
Within this program, there isn't a lot of fluff or excessive volume.
You won't be in the gym for 3 hours.
Everything is the way it is for a specific reason. You won't be doing 10x10's, EMOMs, drop sets galore, or crazy giant sets. These may be fun, but fun doesn't always equal effective.
You'll just be doing the most effective muscle building exercises in existence.
The program is intended for intermediate to advanced lifters who know how to push the intensity and train hard.
Let's cut out the BS, strap in, and train hard.
A
Cable Fly
2 x 10
B
Slight Incline DB Press
12, 10, 8
C
Parallel Bar Dips
2 x 6
D
Hack Squat
10, 8
E1
Cable Tricep Crossover Extension
3 x 12
E2
Cable Side Laterals
3 x 12
F1
Seated Calf Raise
2 x 8
F2
Leg Extension
2 x 15
G
Cooldown
A1
Cable Face Pulls
3 x 12
A2
Straight Arm Pulldown
3 x 12
B
Chest Supported DB Row
12, 10, 8
C
Single Arm Lat Pulldown
3 x 8
D
Romanian Deadlift (RDL)
10, 10, 8
E1
Spider Curls
2 x 10
E2
Glute Ham Raise
2 x 8
A
Sled Drag/Carries
15:00, 0:00
B
Cooldown
1 x 5:00
A
Choose A modality of conditioning
1 x 45:00 @ 6
B
Cooldown
A1
Band Pull-Apart
3 x 12
A2
Incline Front Delt Press
10, 8, 6
B
Seated Machine Chest Press
10, 8
C1
Chest Supported Side Laterals
3 x 12
C2
Incline Bench DB Shrug
3 x 12
D1
Chest Supported Rear Delt Fly
3 x 12
D2
Straight Arm Plate Raise
3 x 10
E1
Calf Raise (standing)
3 x 15
E2
Hanging Leg Raise
3 x 10
F
Cooldown
A1
Seated Hamstring Curl
3 x 12
A2
Calf Raise (seated)
10, 8, 6
A3
Backwards Sled Drag
3 x 40
B
Safety Bar Squat
3 x 6
C
Stiff Leg Deadlift
3 x 8
D
DB Reverse Lunge (Front Foot Elevated)
3 x 10
E
Cooldown
A1
Banded Face Pull
3 x 25
A2
Banded Tricep Pushdown
3 x 25
B
Rack Chin-up (bar or rings)
3 x 8
C1
Dumbbell Skull Crusher
3 x 12
C2
Dumbbell Curl
3 x 12
D1
Close Grip Push-Up
3 x 15
D2
Incline Bench Curls
3 x 12
E
Shoulder Taps
3 x 20
A
Zone 2 conditioning (optional)
1 x 45:00 @ 6
B
Cooldown
Kevin Smith
Kevin Smith is the creator of the Terminator Training Method. He's coached everyone from everyday people who want to be healthy and speed up their metabolism to elite soldiers preparing for some of the military's most grueling selection events, as well as preparing for combat. He specializes in hypertrophy, strength training, tactical athlete training, and hybrid training (strength/endurance).
Utilize this program for a winter bulk, summer shred, or just to get jacked as possible while feeling good 24/7. This program will challenge you, but not destroy you. You'll leave the gym feeling better than when you arrived, every session.
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