THE PROGRAM. If you’re new to Hatch, here is the premise. Two days a week of squatting for 12 weeks. You will hit back squats first for the prescribed reps/sets. Then you will follow up with front squats for sets/reps in the same workout. You’re hitting back squats and front squats twice a week turning your legs into steel.Jan 17, 2024 · This 4-week squat program offers a holistic approach to strengthening your squat. Incorporating strength, power, technique, and recovery, it’s meticulously crafted for both newcomers and seasoned lifters. Stay consistent, prioritize form, and with each week, you’ll edge closer to your squat goals. Also Read: 8 Week Squat Program; 6 Week ... So if you open the program, I actually have a couple guides of how to integrate the squat program into your workout. Use the planner to help decide. For days listed REST. Don't train on those days for blank days you can fill that with whatever you want. Snatch and clean and jerk variations of your choice or maybe some 3x3 pulls.100% x 2 reps. 6. 80% x 2 reps. 86% x 1 rep. 92.5% x 4 reps +. N/A. As a rule, I always test-drive my routines before I release them to TNation readers. One of my lifters started this …Learn about five different squat training programs that suit different levels and goals, from novice to advanced. Find out the benefits, drawbacks, and tips of each program, such as Russian …Super Squats is actually a total body workout routine. And a very good one at that. It utilizes a variety of compound barbell movements that work your biggest muscles. At its core, Super Squats is a linear progression workout program where you add weight to the bar each workout. The crown jewel of the Super Squats program is one set of 20 …History of the 20-Rep Squat Program. In today’s age of quick fixes and training hacks peddled by online “fitfluencers,” it might be hard to believe that one specific workout program originated in the 1930s and continues to be promoted as a viable routine in the 21st century. However, that’s exactly the case with 20-rep squats.Find the best squat programs for different goals, experience levels, and frequencies. Compare and choose from 11 squat routines based on …Squat down with your working leg, allow the non working leg to go below ground level if required. Push through your heel and squat back up to the start position. Step 8 – Wushu Pistol Squat The Wushu Pistol Squat involves holding onto the toes of your non-working leg, which will make it a little easier.1. Start with 10 cards and line them up about 3 inches apart. 2. Squat and pick up the first card, then move to the next card and place the first card on top of the second card. 3. After which, you squat twice more to pick up each card individually, before moving to the third card. 4. Walk to the third card and squat twice to stack each card ...A blend of volume, maxing, high frequency, and anti-dogmatic technique and I’d taken my raw squat from 615 to 760 over the course of 20 months. Front squats were the workhorse and back squats heavy every week turned the strength into results. It was a very simple program, but was very demanding. For the front squats I never missed a …I look at front squat as loaded mobility, and an ab workout. Another great “add-on” program is the “ Waves of Strength” program by Craig Marker. It requires 3 sets of bells, for me that was 28s, 32s, and 36s. This program works splendidly, but don’t Expect to add weight every month.Created by Coach Gayle Hatch, the Hatch Squat Program is fairly straightforward: Train the squat 2x per week for 12 weeks. Each training session programs front squats and back squats. The Hatch Squat Program uses a descending pyramid rep scheme. The athlete will attempt a 103% of 1RM squat in week 11. The Hatch Squat … This program is eight weeks that will lead you through a progression that introduces volume and intensity undulation that steer you to making those heavy 1RM attempts that are going to drive your new PR performances! No matter if you’ve tried every other squat program, give this try because we guarantee that you will PR or your money back. Computer Programs and Systems News: This is the News-site for the company Computer Programs and Systems on Markets Insider Indices Commodities Currencies StocksJul 15, 2021 · Sergey Smolov was a Russian Master of Sport, active as a coach through the 70s and 80s. He developed a program for boosting the squat of Olympic lifters in an extraordinarily short period of time. The Smolov program, which is now Infamous and lifting circles, used an insane amount of frequency and a very aggressive linear progression approach ... Squat – 1 sets x 20 reps supersetted with Pullovers – 1 set x 20 reps. Bench Press – 3 sets x 12 reps. Bentover Rows- 3 sets x 15 reps. Stiff-Leg Deadlift – 1 sets x 15 reps. Pullovers – 1 set x 20 reps. The above routine is the ultimate ‘hard gainers’ routine and is done 2-3 times a week. Full 12-week program in 2 forms: Editable excel file with program so you can add in your numbers like a journal. PDF version of the program. 3 days a week of programming. Access to instructional video library demonstrating proper form for the Squat and how to do all accessory movements. Not every squat program is built for progressive results, but this 30-day squat challenge starts with foundational exercises and adds targeted challenges. This method not only …The Sika Strength Road to Anywhere Backsquat Program is a 2 day per week program, which includes accessory work one day per week. This program follows the same progressions and program structure that Eoin (@Gurphling) used to get his 290kg Backsquat! ... Sika’s RTA Squat program took my squat from 106kg to 165kg. I have …25 Oct 2012 ... The Tim Swords' squat program is 7-weeks long and has you squatting three days per week. It includes both front and back squats, with an ...Russian Squat Routine (1976) was probably the easiest and the hardest all at once. The first 4 weeks were pretty easy, I didn't find anything hard until the 4x4 session, after which it becomes quite demanding. I got 3,2,2 for the 3x3 session, somewhat scared of how the 2x2 session will go. 3. [deleted]I'm not going to write out some new squat routine; the greatest routine in the world won't help you squat any better. So here's a framework for how you should approach every squat session. Warm-up. Do whatever you feel you need to do to warm up. This should not be a freaking 20-minute sweat session. People are getting way too carried …53 Likes, TikTok video from David (@david_mc2): “Smolov Jr program. 786.So, since both workouts contain 20-rep squats, you'll be doing them three times per week. It's a minimalist-style program built around the basics, some progressive overload, and a metric ass-load of effort. Here's what it looks like: Workout 1. Bench Press – 3-4 warm-up sets, then 3 sets of 8 reps; Squat – 3-4 warm-up sets, then 1 set of 20 ...First of all, if you want to see the Smolov program in its entirety from the get go, download the Smolov Spreadsheet. Smolov can roughly be broken into five mesocycles: 1) “Introductory” Phase – Preparatory Block. 2) “Base” Phase – Accumulation Block. 3) “Switching” Phase –Transition Block. 4) “Intense” Phase ...Back Squats: 4 sets x 8 reps @ 70-73% 1RM. These target the anterior core and refine squat mechanics, ensuring holistic leg development. Step-Ups: 3 sets x 10 reps per leg. This exercise seeks to accentuate single-leg strength while instilling functional movement patterns imperative for athletes. Single-leg Deadlifts: 3 sets x 8 reps.This program is an 8 week intermediate level strength block from the smart folks at Squats & Science. It’s a 4 day per week training program that calls for squatting, benching, and deadlifting twice per week (counting near variations). The program calls for pin squats. If you don’t have adjustable guards on your squat rack, pause squats can ...Buy a "Think Deep, Squat Deeper" Shirt Here - http://www.canditotraininghq.com/merchandise/Clarification on what I mean by breaking at the knees vs hips - ht...Last Modified On December 14, 2023. There are many exercises that can be incorporated into a program to help you get strong, but if you’re looking to focus on improving squat strength it’s important you zero in on some key exercises. The 20 exercises to help you improve squat strength are: Front Squats. Leg Press.Sep 27, 2011 · 100% x 2 reps. 6. 80% x 2 reps. 86% x 1 rep. 92.5% x 4 reps +. N/A. As a rule, I always test-drive my routines before I release them to TNation readers. One of my lifters started this routine with a 425-pound squat, and he'd been stuck in the 385-425-pound range for over a year. After 11 weeks on this routine, he hit 430x3 and looked like he ... Ultimately, the program is designed to bring about a 5-6% increase in your squatting 1RM. To summarize, these are the principles used in Gene Bell Jr.’s 12-week program for squatting: Follows undulating periodization pattern to stimulate all the muscles effectively. Uses the lifter’s precise 1RM to gauge progress and decide weights.Program Overview. Program is 7 weeks long. 3 training days per week. The primary squat stance is trained twice per week, while the alternate squat stance is trained once per week. To run the program for front squats, you’ll front squat twice per week. Loads are calculated based on a percentage of each squat variation.Smolov Squat Program (13 weeks) Smolov is a 13 week weightlifting program used to increase your strength in the Back Squat. It is recommended that you complete this routine only if your back squat has reached a plateau. This is a very intense program that will see you squatting up to four times a week with little in the way of …The Program. Two day per week front and back squat program. The App. No more spreadsheets and printouts. Cult of Strength. Join Today and Lift Heavier Shit. ADVANCE TO THE NEXT LEVEL OF POWERLIFTING.Jul 2, 2015 · Like 5×5, the program length is not set in stone. You begin at 90% of your 1 rep max and add 10 lbs. per 4 week cycle for lower body lifts that include the deadlift and back squat. Add 5 lbs. per 4 week cycle for upper body lifts that include the bench press and the overhead press. My answer to you is to not stop as long as you are making gains. Last Modified On December 14, 2023. There are many exercises that can be incorporated into a program to help you get strong, but if you’re looking to focus on improving squat strength it’s important you zero in on some key exercises. The 20 exercises to help you improve squat strength are: Front Squats. Leg Press.The Smolov squat program is an intense, demanding, and highly effective squat routine explicitly designed to help intermediate and advanced lifters build tremendous lower body strength and muscle mass quickly. Created by Russian powerlifting mastermind Sergey Smolov in the 1980s, the Smolov squat routine is a 13-week … The Smolov Squat Program progressively increases up your squatting numbers but at the same time it subjects you to 13 weeks of pure hell. But as people say, “the way to heaven is through hell”; in a similar manner, at the end of those brutal 13 weeks, your 1 RM on squats would be increased by 50-100 pounds. There are tons of free online squat programs. The most important thing is to use a recent max. Not your lifetime best. Also, if you’re going to run a percentage based program. Use 90% of your max. You’ll still get stronger but you’ll find yourself moving weight better and not grinding through your workouts.Click Here for the Full Program: 👇👇👇https://empire-barbell.com/full-library-of-free-video-pdfs/Get BALD HORSEMAN and more FREE programs on Boostcamp: 👇👇...31 Aug 2020 ... https://www.strongerbyscience.com/newsletter/ This is the third review of Greg Nuckols 28 Free Programs, which he uses as a lead magnet on ...Dec 4, 2019 · 2. Get your hands as close as mobility will allow. This will create maximal stiffness in the upper back around the thoracic spine, which is where most of us fail during a squat. 3. Tuck your elbows under the bar. Too many people let their elbows flare out, which also allows the scapula to flare out. Aug 4, 2023 · The 11 Best Squat Programs for Powerlifting & Strength. 12 Week Squat Program (Kizen) Russian Squat Routine. Hatch Squat Program. Tim Swords 7 Week Squat Program. Greg Everett 10 Week High Volume Squat Program. Candito Advanced Squat Program. Gene Bell's Jr. Squat Peaking Program. Brad Gillingham 16 Week Squat + Deadlift Program. The Smolov Squat Program progressively increases up your squatting numbers but at the same time it subjects you to 13 weeks of pure hell. But as people say, “the way to heaven is through hell”; in a similar manner, at the end of those brutal 13 weeks, your 1 RM on squats would be increased by 50-100 pounds. It is extended from the 6 week Russian Squat Routine to allow for more recovery since the lifter will be lifting at high intensity for squat, bench press, and deadlift. This 9 week program calls for 3 training days per week. The basic breakdown is: Day 1: Light Squat / Heavy Bench Press. Day 2: Heavy Deadlift.The ‘ Super Squats Program ’ is an old-school bodybuilding program designed to help hard gainers build muscle. It goes to extreme lengths to help stimulate stubborn muscles and rewards lifters willing to tolerate the brutal program. It is designed around a highly effective exercise we all know and love — the squat.26 Sept 2023 ... 1174 likes, 13 comments - dozer.wl on September 26, 2023: "Day 1 of the squat program ✓ - LINK IN BIO TO JOIN ME - #DozerWL"Squat: 5 x 5 @ 70% of your 1RM Design Your Own 5×5 Program More than anything, the 5×5 is a set/rep scheme and mode of progression that encourages slow and steady strength gains.A blend of volume, maxing, high frequency, and anti-dogmatic technique and I’d taken my raw squat from 615 to 760 over the course of 20 months. Front squats were the workhorse and back squats heavy every week turned the strength into results. It was a very simple program, but was very demanding. For the front squats I never missed a …Nov 11, 2020 · Like core, plyos should be tailored to the athlete’s skill, experience, and task. Suggestions for plyos vary but may include squat jumps, box squats to jumps, and box jumps (Sands, 2012) . Main Lift. The squats' volume and intensity in this program are based on the following percentages, by week. 10-week squat program for anyone except pure beginners 5 sessions per week Max out on back squat and front squat at the end Includes an ebook guide and ...Squatting and the Law - Squatting is setting up camp on land or moving into an unused building. Learn what laws protect squatters and how squatting affects culture. Advertisement S...How to Program Tempo Squats? (Sets, Reps, Load, and Frequency) If you are a beginner, start with 3-4 sets of 6-8 reps with around 60-70% of your 1RM. Also, start with the tempo 2-0-2 and, after two to three weeks, proceed with the 3-0-3 tempo. The rest of the intervals between the sets should be at least 2 minutes.Program Overview. Program is 7 weeks long. 3 training days per week. The primary squat stance is trained twice per week, while the alternate squat stance is trained once per week. To run the program for front squats, you’ll front squat twice per week. Loads are calculated based on a percentage of each squat variation.The Ultimate Program Package includes The Ultimate Pull-Up Program and The Ultimate Pistol Squat Program. The Ultimate Pull-Up Program is currently being followed by THOUSANDS of happy customers in over 92 countries. Normally both of these programs would cost $194. But, you can enjoy both today for only $157.History of the 20-Rep Squat Program. In today’s age of quick fixes and training hacks peddled by online “fitfluencers,” it might be hard to believe that one specific workout program originated in the 1930s and continues to be promoted as a viable routine in the 21st century. However, that’s exactly the case with 20-rep squats.The squat program is mainly structured as 5×5 workouts and 8×2 workouts, depending on the phase of the training cycle. Some specific instructions from Brad Gillingham state that the lifters should not use any …1. Start with 10 cards and line them up about 3 inches apart. 2. Squat and pick up the first card, then move to the next card and place the first card on top of the second card. 3. After which, you squat twice more to pick up each card individually, before moving to the third card. 4. Walk to the third card and squat twice to stack each card ...22 Nov 2021 ... The Smolov involves thirteen weeks of squatting, broken down into four specific cycles. After a short introductory microcycle to get the legs ...Squats build your legs, your butt, and your core, and they're not too hard to do safely. Squats are one of the very best exercises for your legs, and nearly everybody who lifts hea...The Sika Strength Road to Anywhere Backsquat Program is a 2 day per week program, which includes accessory work one day per week. This program follows the same progressions and program structure that Eoin (@Gurphling) used to get his 290kg Backsquat! ... Sika’s RTA Squat program took my squat from 106kg to 165kg. I have …So let me make amends in a big way. Here's a program designed specifically to bring your squat up to bar-bending levels. The routine is reasonably simple. You'll squat two days a week – one day is heavier (similar to a max effort day) and the other day is lighter (like a dynamic effort day). Each day you'll perform 2-3 exercises per workout.The routine that has been designed by Smolov is entirely focused on enhancing squat strength in a very short time. As a result, the vast majority of the exercises incorporated into the workouts are squats or squat variations. The Smolov Program Instructions. Be aware that the Smolov program should only be run for a very specific … If you follow the progressive squats training program, I’m positive you’ll soon be able to do 200 squats! The buzz about two hundred squats: Thank you for a great series of really fun work-out programmes. Strengthen and sculpt your quads, glutes, hamstrings and calves by training to do 200 consecutive squats. Start today! So, since both workouts contain 20-rep squats, you'll be doing them three times per week. It's a minimalist-style program built around the basics, some progressive overload, and a metric ass-load of effort. Here's what it looks like: Workout 1. Bench Press – 3-4 warm-up sets, then 3 sets of 8 reps; Squat – 3-4 warm-up sets, then 1 set of 20 ...Aug 2, 2023 · The 20-rep squat program is an old-school training system designed to increase muscle size and bodyweight quickly. In fact, it’s usually only done for six to eight weeks at a time and often accompanied by a high-calorie diet. Think of this as a bulking program. The 20-rep squat program is often done in conjunction with the GOMAD diet, short ... 1. Bench Back Squat. This drill is wonderful for developing leg strength since it lets you use a lot of weight. To make the present workout safe and successful, it is crucial to keep in mind the technical details: Always face the rack; Before working with heavy bar, make sure the racks and bench are easily …12 Week Squat Workout Routine to Progress Your 1RM. In this program, you’ll do squat twice a week. On your first day, you’ll focus on strength (heavyweight sets), and on the other day, you’ll lift (moderate weight) to build firm legs and progress your strength. Warm-up Exercises: Pick any two to three …Chances are that a lot of you have heard of the 20-rep squat program at some point along the line. It is an old-school approach to putting on size that …Day 2: Glute Kickback. A. Stand with legs shoulder-width apart. Sit back into a squat, keeping weight in heels, and clasp fists together in front of chest. B. Lift left leg straight behind, keeping hips square. Return to the squat position and repeat on …The PRIME powerbuilding program is a 4 week training routine designed to increase the one rep max of the squat, bench press, deadlift and overhead press and build muscle mass. It is similar to 5/3/1 in that it follows a 4 week cycle and focuses on one compound lift per training session.Jonnie Candito's new 5 Week 10RM ATG squat program for building strength, mass, power, and characher.The Program. There are different versions of the program in the book, but the main one is basically do a set of 20 breathing squats 3x/week for 6 weeks. Add at least 5 lbs to the bar each workout. Eat lots of food. It is brutal. I don’t think I’ve …Rest 1-2 minutes between sets. For Strength: Perform 3-5 working sets of 1-5 reps, leaving 0-2 reps in the tank each set. Rest between 3-5 minutes between sets. For Endurance: Perform 2-3 working ...How to Program 20-Rep Squats. They’re generally prescribed as the cornerstone of a 6-week program. Six-week, squat-heavy programs like this are often attributed to Dr. Randall J. Strossen, ...Learn how to increase your squat strength and size with this intermediate program that alternates between rep …The Program. Two day per week front and back squat program. The App. No more spreadsheets and printouts. Cult of Strength. Join Today and Lift Heavier Shit. ADVANCE TO THE NEXT LEVEL OF POWERLIFTING.It is extended from the 6 week Russian Squat Routine to allow for more recovery since the lifter will be lifting at high intensity for squat, bench press, and deadlift. This 9 week program calls for 3 training days per week. The basic breakdown is: Day 1: Light Squat / Heavy Bench Press. Day 2: Heavy Deadlift.The routine that has been designed by Smolov is entirely focused on enhancing squat strength in a very short time. As a result, the vast majority of the exercises incorporated into the workouts are squats or squat variations. The Smolov Program Instructions. Be aware that the Smolov program should only be run for a very specific …When ready, begin bending at your knee as you “walk” your hands down the pole. Keep your non-working leg off the floor as you continue to descend. Once you reach the bottom pistol squat position, push the floor away and gently “climb” yourself back up using your arms. Repeat for the same reps on the other side.Mar 13, 2023 · The 20-rep squat program is generally recommended to be taken on as part of a six-week program. This means that you might focus on your high-rep squats as part of your program focus for six weeks before switching up your routine and working back down to lower reps. It is not recommended that you do the 20 rep squat program for more than six weeks. 10-week squat program for anyone except pure beginners 5 sessions per week Max out on back squat and front squat at the end Includes an ebook guide and ...The original strains of what became the Russian Squat Routine, the 1974 and 1976 USSR “Yearbook” routines are very specific and should only be used when preparing the squat for competition. These are not general, off-season programs to be run repeatedly. Differences: 1974 is a 3 week program, 1976 is a 6 week programThe routine that has been designed by Smolov is entirely focused on enhancing squat strength in a very short time. As a result, the vast majority of the exercises incorporated into the workouts are squats or squat variations. The Smolov Program Instructions. Be aware that the Smolov program should only be run for a very specific …Wednesday: Front Squat 3 x 3. Thursday: Back Squat 1 x 3. Friday: Back Squat 3 x 2, paused. Saturday: Front Squat 3 x 1. Sunday: rest or bodyweight squats for active recovery. As you can see, this ...Sep 28, 2023 · Pause squats – 3 second full bottom pause; Pin squats – bottom position lockout work; These can complement the program on secondary squat days or in later mesocycles. Benefits and Effectiveness. Now let’s get to the good stuff – what you can actually expect from the Hatch squat program: Rapid strength gains – perfect for busting plateaus The Ultimate Program Package includes The Ultimate Pull-Up Program and The Ultimate Pistol Squat Program. The Ultimate Pull-Up Program is currently being followed by THOUSANDS of happy customers in over 92 countries. Normally both of these programs would cost $194. But, you can enjoy both today for only $157.The Russian Squat Program is a challenging yet effective path to squat strength improvement. Tailoring it to your fitness level and listening to your body throughout the program is essential. Remember, strength gains take time and dedication, so stay committed, and you'll reap the rewards of your hard work. Happy lifting!Aug 14, 2006 · It wasn't the program's fault, genius. It was your own! If you're running a 5 x 5 program that looks like this below, you better hit the "abort" button sooner rather than later: Squat: 5 x 5. Deadlift: 5 x 5. Bench press: 5 x 5. Military press: 5 x 5. Worse yet, 5 x 5 failures do all this in one workout! No wonder these guys crash and burn! Jul 12, 2023 · Click Here for the Full Program: 👇👇👇https://empire-barbell.com/full-library-of-free-video-pdfs/Get BALD HORSEMAN and more FREE programs on Boostcamp: 👇👇...
8 Mar 2021 ... Below is a six-week squat program that will guide you through a series of heavy lifts and BFR Bands to help you get a stronger squat. Key .... Transfer vhs to dvd
100% x 2 reps. 6. 80% x 2 reps. 86% x 1 rep. 92.5% x 4 reps +. N/A. As a rule, I always test-drive my routines before I release them to TNation readers. One of my lifters started this …No training program is complete without some squat variation. While articles abound about which variation is best, the reality is that the benefits of each are dependent upon who is doing the squatting. There are great results to be had from all the squat variations. Whether you have a barbell behind your neck or in front, or no...Train the squat 2x per week for 12 weeks. Each training session programs front squats and back squats. The Hatch Squat Program uses a …Candito's linear programs are good 2x/week squat programs. Also, I've experimented with a Chad Wesley Smith modified version of the Texas Method, called the Cowboy Method. The latter is a good option if you want more squat volume. [deleted]26 Oct 2022 ... How to Do the Goblet Squat ... Stand with your feet just wider than shoulder-width apart. Turn your toes out slightly to start; as you progress, ...Stronglifts 5×5: The Complete Guide to Building Strength and Muscle. Discover the ultimate resource for Stronglifts 5×5, the proven strength training program to help you build strength and muscle. Learn everything about how the program works to maximize your results and achieve your fitness goals. Start here.Super Squats is actually a total body workout routine. And a very good one at that. It utilizes a variety of compound barbell movements that work your biggest muscles. At its core, Super Squats is a linear progression workout program where you add weight to the bar each workout. The crown jewel of the Super Squats program is one set of 20 …8 Jan 2021 ... Just like with the front squat programme I wrote about here I based it on the thinking of Glenn Pendlay's 5RM style of training. Simply put, you ...Nov 1, 2013 · If you're like me, then you may want to give this squat workout a try. It's not a program for beginners. If you can squat using 225 or more for reps, then give this a try. The program involves two leg/squat workouts a week. It fits best within an upper/lower split or a body part split. Build your lower body strength with this program by Pitbull Torres.The Hatch Squat cycle spans around twelve weeks and is a pretty intense routine. As such, the training program is only suitable for advanced and intermediate lifters. The workout sessions might be a little too intense and physically demanding for beginners. On the surface, the principle of the Hatch Squat program seems basic enough.The Smolov cycle builds on itself systematically and of course this sets you up for bigger gains. I have added as much as 15kg on the Russian Squat Routine and 25kg on Smolov (10kg on the base cycle, and 15kg on the intense cycle). These programs are meant to be used as variation to your standard programming.It wasn't the program's fault, genius. It was your own! If you're running a 5 x 5 program that looks like this below, you better hit the "abort" button sooner rather than later: Squat: 5 x 5. Deadlift: 5 x 5. Bench press: 5 x 5. Military press: 5 x 5. Worse yet, 5 x 5 failures do all this in one workout! No wonder these …Whether it is run for the squat, deadlift, bench, or all three (known as the Extended Russian Power Routine), the Russian Squat Program (aka Russian Squat Routine or RSR) is a brutal peaking program that will help boost maximum strength when prepping for a meet. There are two versions of this program attached: original and …Squat and deadlift intensity would be rotated weekly, allowing for a good synergy between rep work and strength gains. The plan would be simple but brutal. I wouldn't overkill direct arm or ab work. Here is a sample split: Monday - Squats, Deadlifts, Hamstrings and Abs. Tuesday - Chest and Triceps. Wednesday - Rest..