New Split: as of 4/2/24 1. Chest 2. Back/rear Delt 3. Quads/Abductor/Adductor 4. Shoulders/light chest 5. Arms 6. Hamstrings/Glutes 7. Calves, Abs, Neck, Forearms *There are no full rest days on this split! After the last day it starts over. _______________________________________ Previous Split: as of 1/21/24 1. Chest/Biceps 2. Quads/Adductor 3. Shoulders/Triceps/Abs 4. Hamstrings/glutes/Abductor 5. Back/Rear Delts 6. Calves/neck/Forearms

This means on the last set complete 8 reps, drop to a lighter weight, then complete 8 more reps, no rest in between Example #2: 3 sets of 6 drop 12 This means you do three sets of the posted drop set. Set 1: 6 drop 12, Set 2: 6 drop 12, Set 3: 6 drop 12

This means there are no set number of reps, go until failure

Complete 10 reps of the first exercise, then 15 of the following exercise within the same set, no rest

Anytime you see a pyramid set, regardless of the number of reps, you should always try to increase the weight each set as the reps go down!

Anytime you see straight sets, regardless of the number of reps, it is going to be more tempo based, so moving up in weight each set isn't necessary! If you do all the required sets at the same weight, that's totally fine

4-12 rep range = 30-45 seconds rest between sets 15+ rep range = 45-60 seconds rest between sets

1st number: How long the negative portion of rep should take 2nd number: How long you should pause on the stretch 3rd number: How long the positive portion of rep should take 4th number: How long you should pause on the contraction Negative is always the stretch Positive is always the contraction example: Hack Squat (4:0:1:0) 4 seconds on the negative, no pause on the stretch 1 second on the positive, no pause on the contraction example: Pec Deck Fly (4:2:1:2) 4 seconds on the negative, 2 second pause on the stretch 1 second on the positive, 2 second pause on the contraction

That means there's more information in the description, viewable by opening the exercise video!