9/21 Quads and Chest

Happy Thursday! Week 10 of 12 week split *12 weeks broken into 4 week micro cycles* Goal of micro cycle 3: weeks 9-12: We will finish off this split with a heavy focus on strength building. Each training day will be centered around our primary barbell compound movements. Our accessory work will work synergistically with our strength building focus, while concentrating on maintaining the symmetry and hypertrophy gains we have improved on for over the last 8 weeks. Prioritize recovery and listen to your body as we begin to push boundaries with heavier loads and lower rep ranges. *our primary movements will progress/change each micro cycle. It will be helpful to track your weight/reps over each micro cycle, each week.* Pre Training Mobility and Warm Up: please choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here] Tap the ‘start now’ button to find the training day overview.