This is an upper / lower split routine. There are two upper days and two lower days. The routine is then further developed with a focus on specific rep ranges and planes of movement. I treat the lifts as either a horizontal push/pull or a vertical push/pull. Each plane of movement will get a heavy day (lower reps heavier weight) and a lighter day (higher reps lower weight).
Lower body is simply a squat day (heavy push) and a deadlift day (heavy pull) with addition work done to fill out opposing muscle group done on the heavy portion of that day respectively.
Upper A (heavy horizontal/lighter vertical):
BB Bench 5x5*
BB Row 5x5*
Overhead Press 3x10
Pullup 3x10
BB curls 2x8
Optional: {two sets of light rear delt iso work}
Lower A (heavy squats/ham assistance and core):
Back Squats 5x5*
SLDL Or Lying Leg Curls 3x8
Back Hypertensions 3x10
Weighted decline sit-ups 3x10
Optional: {two sets of lunges}
Upper B (heavy vertical/lighter horizontal):
Overhead Press 5x5*
Pullup 5x5
BB Bench 3x10
BB Row Or Horizontal Pull 3x10
Weighted Dips 2x8
Optional: {two sets of light side delt iso work}
Lower B (heavy deadlift/lighter thigh and core):
Deadlift 5x5*
SLDL 5x5"
Leg Press 2x8*
Leg Extensions 3x8
Calf Raises 3x12
Weighted Decline sit-ups 3x10
Optional: {two sets of light leg press at the end}
Sunday: Lower-A
Monday: Rest
Tuesday: Upper-A
Wednesday: Lower-B
Thursday: Rest
Friday: Upper-B
Saturday: rest
Repeat
GOAL: On the 5x5 work, the goal is more strength oriented. The focus of this part is lifting HEAVY!
REST + PROGRESSION: Much like in the Starr linear 5x5 add weight every week. ~5lb to each of the 5x5 sets each week. In order to increase workload, an addition does not have to always be on the top set. Sometime I would just increase the weight on the 4th or 3rd set ect
Taking the time between sets to push as much weight as planned for that week. This may mean up to 2+ minute breaks in between sets.
On the 3x10 - hypertrophy and muscular endurance is the aim. It is also a form of active recovery, but that is not the primary reason Its added. keeping the intensity on this higher and rests short, maybe only a minute or so between sets. The weight used is not the focus; it’s the perfect form, getting all the reps, and higher intensity. So any increase in overall intensity on the 3x10 work is as good as an increase in the weight on the bar.
With 3x10 It is a bit more difficult to make a universal plan of progression because it is likely that even a 2.5 lb increase each session would be too aggressive, Nonetheless, the goal is to add weight to the bar as often as possible. Smallest plate available will be added each week if I can not achieve a 2.5 lb increase every week!
A few of the lifts are neither 5x5 nor 3x10. Leg press, for instance, is a ramping up to a top set of 10. So for leg press you would do sets of ten reps and increase the weight each set until the last set is done at the heaviest weight.
