Combat Your Weakness Workout Program

Type: Fullbody
Level: Intermediate
Days per week: 5 days
Sex: Male & Female

This program takes a natural, old school, total body approach to your training protocol and throws in a twist.

You’ll be performing total body workouts three days a week with one exception: you will identify 1 body part that is lacking and dedicate two days per week solely on that body part. Do not immediately disregard this program simply because you think it’s not possible to make credible gains with a total body approach to your training split.

Your M-W-F workouts will consist of 12 sets of weekly volume which should be close to equal to the number of sets you are conducting if you are training each body part once a week. The Tues/Thur workouts are the days where you will focus on your prioritized body part and will consist of 12 sets per workout upping the training volume to 24 sets per week. This increase in volume will help elicit a positive adaptation of growth on the specific muscle group and over time your weakness will turn into your strength.

Each workout and each week we will strive to make continued progress through increasing the weight or increasing the number of reps per exercise. For example, if you were able to squat 315 for 3x8 then the next week you would strive to increase your training volume by squatting 315 for 3x10. Once you can complete a given weight for all 12 reps then it is time to increase the weight.

In simple terms you can think of progressive overload as doing more over time. 

The Workouts

For this example we will be prioritizing our Back as the one body part where we want to make significant improvements. You have the ability to select any body part you want, the only adjustments you will make is not including that body part in your total body split on M-W-F, so you can easily make the appropriate substitution.

Workout Notes:

    Try and keep workouts to 60-75 minutes. If you are in the gym for longer than that you are wasting a lot of time

    Make sure you conduct a thorough warm-up prior to beginning your working sets. Warm-up sets are not included in the workout routines.

    After 4-6 weeks evaluate your targeted body part. If significant progress has been met rotate your prioritized muscle group and begin again.

Day 1

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Barbell squat

Sets: 3 Reps: 6-8 Rest (secs.): 120

Barbell bench press - medium grip

Sets: 3 Reps: 6-10 Rest (secs.): 120

Cable rope overhead triceps extension

Sets: 3 Reps: 8-12 Rest (secs.): 60-90

Lying leg curls

Sets: 3 Reps: 8-12 Rest (secs.): 60-90

Seated side lateral raise

Sets: 3 Reps: 8-12 Rest (secs.): 60-90

Standing dumbbell calf raise

Sets: 3 Reps: 10-15 Rest (secs.): 60-90

Hammer curls

Sets: 2 Reps: 8-12 Rest (secs.): 60-90

Crunch - legs on exercise ball

Sets: 4 Reps: 40yds Rest (secs.): 60

Day 2

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Pullups

Sets: 3 Reps: 8-12 Rest (secs.): 60-90

Barbell deadlift

Sets: 3 Reps: 6-8 Rest (secs.): 120

Wide-grip lat pulldown

Sets: 3 Reps: 8-12 Rest (secs.): 60-90

One-arm dumbbell row

Sets: 3 Reps: 8-12 Rest (secs.): 60-90

Day 3 - rest day

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No exercises

Day 4

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Smith machine overhead shoulder press

Sets: 3 Reps: 6-8 Rest (secs.): 120

Incline dumbbell press

Sets:3 Reps: 8-12 Rest (secs.): 60-90

Romanian deadlift

Sets: 3 Reps: 8-12 Rest (secs.): 60-90

Lying close-grip barbell triceps extension behind the head

Sets: 3 Reps: 8-12 Rest (secs.): 60-90

Preacher curl

Sets: 3 Reps: 8-12 Rest (secs.): 60-90

Front barbell squat

Sets: 3 Reps: 8-12 Rest (secs.): 60-90

Standing dumbbell calf raise

Sets: 3 Reps: 10-15 Rest (secs.): 60-90

Cable crunch

Sets: 3 Reps: 10-20 Rest (secs.): 60

Incline dumbbell press

Sets: 3 Reps: 8-12 Rest (secs.): 60-90

Day 5

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Barbell deadlift

Sets: 3 Reps: 6-8 Rest (secs.): 120

Bent over barbell row

Sets: 3 Reps: 8-12 Rest (secs.): 90-120

Seated cable rows

Sets: 3 Reps: 8-12 Rest (secs.): 60-90

V-bar pulldown

Sets: 3 Reps: 8-12 Rest (secs.): 60-90

Day 6 - rest day

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No exercises

Day 7

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Stiff leg barbell good morning

Sets: 3 Reps: 6-8 Rest (secs.): 120

Close-grip barbell bench press

Sets: 3 Reps: 8-12 Rest (secs.): 60-90

Close-grip ez bar curl

Sets: 3 Reps: 8-12 Rest (secs.): 60-90

Seated calf raise

Sets: 3 Reps: 10-20 Rest (secs.): 60

Dumbbell shoulder press

Sets: 3 Reps: 8-12 Rest (secs.): 60-90

Barbell squat

Sets: 3 Reps: 8-12 Rest (secs.): 60-90

Dumbbell flyes

Sets:3 Reps: 8-12 Rest (secs.): 60-90

Ab roller

Sets: 3 Reps: MAX Rest (secs.): 60