Hi Coach Thibaudeau,
I was reading through your website and came across this sample bodybuilding split (from the article titled “Six Ways To Reach Your Genetic Potential”):
Day 1: Back and Deadlift
Exercise 1: Deadlift variation
Exercise 2: Horizontal row variation
Exercise 3: Vertical row variation
Exercise 4: Scapula elevation (shrug, high pull) variation
Day 2: Chest and Shoulders
Exercise 1: Flat bench press variation
Exercise 2: Incline press variation
Exercise 3: Overhead press variation
Exercise 4: Lateral/front raise variation
Day 3: OFF
Day 4: Biceps and Triceps
Exercise 1.1: Neutral (hammer) grip curl variation
Exercise 1.2: Close-grip press variation
Exercise 2.1: Supinated grip curl variation
Exercise 2.2: Free weight triceps extension variation
Exercise 3.1: Pronated grip curl variation
Exercise 3.2: Cable/pulley triceps extension variation
Day 5: Legs
Exercise 1: Squat variation
Exercise 2: Unilateral leg movement variation
Exercise 3: Hip extension variation (Romanian deadlift, good morning, etc.)
Exercise 4.1: Leg extension variation
Exercise 4.2: Leg flexion/curl variation
Exercise 5 (optional): Calf exercise
Day 6: Chest and Back
Exercise 1.1: Chest press variation (flat, decline or incline)
Exercise 1.2: Horizontal row variation (cable/pulley)
Exercise 2.1: Dumbbell flye variation
Exercise 2.2: Rear delt exercise (rear delt raise, reverse pec deck, etc.)
Exercise 3.1: Machine or cable/pulley pectorals isolation exercise
Exercise 3.2: Scapula elevation variation
Day 7: OFF
I was just wondering - roughly how would you want to set it up in terms of sets, reps, loading, rest times, intensity techniques (if any) etc?
Thank you!