What if we could take the time tested methods of the past physique greats, update them with a modern understanding of muscle physiology, and create the most effective bodybuilding program possible? This was why I created my flagship group 'Back to the Future', an old-school inspired full body program. But full body programs don't suit everyone, so for those of you who enjoy a body part split, or simply want to train more than 3 times per week, 'Bros to the Future' is for you.
Most Bro Splits and body part split programs are rubbish. They don't provide a frequent enough growth stimulus while exceeding your recovery ability. This program is different. We are taking a body part split, and doing it intelligently.
Expect to use a range of loading methods, rest-pause methods, and exercise tempos.
Expect to work way harder than other people in your gym, while doing fewer sets and reps.
Expect to focus on your lifts. Expect to track your loads. Expect to progressively overload.
Expect to get strong.
Expect to see better results than ever before.
A
Pull Up - Wide Pronated Grip
3 x 2
B
Standing Behind The Neck Press - Wide Grip
1 x 10
C
Incline Machine Press - close grip
1 x 10
D
Standing BB Curl
1 x 10
E
Standing Reverse Grip Curl - Banded
1 x 10
F
Seated Triceps Pressdown - single arm - rope
1 x 10
G
Seated Machine Row -Neutral Grip
1 x 10
H
Machine Kelso Shrug - neutral grip
1 x 10
A
BB Back Squat
3 x 2
B
Rack Pull + Shrug
1 x 10
C
Seated Leg Curl
1 x 10
D
Leg Extensions
1 x 10
E
Hip Thrust - Machine
1 x 10
F
Standing Calf Raise - Machine - Toes in
1 x 10
G
Standing Calf Raise - Machine - toes out
1 x 10
A
Flat BB Bench Press
3 x 2
B
Standing Behind The Neck Press - Wide Grip
1 x 10
C
Incline Machine Press - close grip
1 x 10
D
Standing BB Curl
1 x 10
E
Standing Reverse Grip Curl - Banded
1 x 10
F
Dips
1 x 10
G
Seated Triceps Pressdown - single arm - rope
1 x 10
H
Lat Pulldown - close neutral grip
1 x 10
I
Lat Pulldown - wide pronated grip
1 x 10
J
Machine Kelso Shrug - neutral grip
1 x 10
A
Stiff Leg Deadlift - BB
3 x 5
B
Seated Leg Curl
1 x 10
C
Leg Press - quad focus
1 x 10
D
Leg Extensions
1 x 10
E
Hip Thrust - Machine
1 x 10
F
Standing Calf Raise - Machine - Toes in
1 x 10
G
Standing Calf Raise - Machine - toes out
1 x 10
Jake Doleschal is a coach from Australia who has worked with thousands of everyday gym junkies, professional strength athletes, combat athletes, pro bodybuilders, olympic athletes, and strength coaches from around the world, helping them overhaul their health, regain their quality of life, and reach the pinnacle of their physical potential.
When you join a team you’re getting more than programming, you’re joining an online community.