TODAy’S ROUTINE

CHEST/BICEPS/LIGHT SHOULDERS

Flat Barbell Press
4,4,4,4,10

Incline Barbell Press
6,6,6,6,15

Decline Machine Press/Decline Dumbbell Fly Single-Single-Double
3 sets of 6/10
1st exercise: (1:5:1:0)

Banded Chest Dip
3 sets to Failure

Flat Banded Barbell Press
4 rounds of 1 min
As many reps as possible within 1 minute, controlled but quick

Standing Double Arm Dumbbell Curl
6,6,6,6,15

Seated Double Arm Dumbbell Curl
4 sets of 6
(1:0:1:5)

Machine Preacher Curl using Rope attachment
20,15,10 drop 20

Dumbbell Reverse Curl
12,10,8,8

Seated Dumbbell Concentration Curl
3 sets of 15

Reverse Pec Deck Rear Delt Fly
12,10,8 drop 10 drop 12

YESTERDAY’S ROUTINE

HAMSTRINGS/GLUTES

Rack Stiff Leg Deadlift
4 sets of 4

Seated Leg Curl (heels together, toes out)/Barbell Good Morning
3 sets of 12/12
1st exercise (4:0:1:0)
2nd exercise (1:2:1:0)

Lying Leg Curl
3 sets of 15
(1:0:1:5 every 5th rep)

Single Leg Stiff Leg Deadlift
12,10,8

Smith Machine Split Squat
12,10,8,6,4

Reverse Lying Leg Curl Hip Thrust
10,10,10,5,5
(1:0:1:5) every 5th rep

Abductor Machine
12,10,8

Adductor Machine
12,10,8

CURRENT Split

Updated: April 1, 2020

There are no full rest days on this current split.
After the last day on the split it starts over.

Chest/Triceps

Back

Quads

Calves/Abs/Neck

Shoulders/Biceps

Hamstrings/Glutes

FREQUENTLY ASKED QUESTIONS

We do not save The Daily Pump! Each workout is posted for 48 hours. Screen shot your favorites!

Exercises marked with * are posted in video form on my Instagram: @smith.julian 

All hand placement or leg stance is neutral or shoulder width unless otherwise noted

Drop = Drop Set:
Example #1: 12,10,8 drop 8
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

Failure: example 3 sets F 
This means there are no set number of reps, go until failure

Superset or Compound Set: example 4 sets of 10/15
Complete 10 reps of the first exercise, then 15 of the following exercise within the same set, no rest

Pyramid Sets (12,10,8,8): 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!

Straight Sets (8,8,8,8): 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 sets isn't necessary! If you do all the required sets at the same weight, that's totally fine

Rest Time Between Sets:
4-12 rep range = 30-45 seconds rest between sets
15+ rep range = 45-60 seconds rest between sets

TIME UNDER TENSION RATIOS: (also see video below)

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