>>137968
I've been running this for a few months while I've been cutting. It's based on the Texas Method, but with a bit more volume and more movements. I wanted to keep it simple, low-rep, and work on some weak areas of mine (front squats and incline bench). When I'm done cutting, I'm going to switch to something with exercise rotation each weak in 4 week cycles, much more balance, and I'll make my sets on volume day all 15-20 reps. Will probably post that in here later, the way I've got it written down seems like a lot of fun.
>MONDAY- Volume Day
>Front squat – 2×5 at 80%
>Band front squat – 2×8 at 60%
>Front squat – 2×15 at 60%
>Incline bench press – 2×5 at 80%
>Bands incline bench – 2×8 at 60%
>Incline bench press – 2×15 at 60%
>Above knee rack pull – 3x5
>Bent over rows – 3x8
>Facepulls – 3x15
>Lateral raises – 3×12
>TUESDAY- Assistance day
>Z press – 3×5 at 75%
>Wide grip pullups – 1xF
>Tricep pushdowns – 3×20
>Bent tricep pushdowns – 3×15
>Hammer curls – 3×16
>Straight arm pullovers – 4x20
>Neck extensions 2x20
>Neck curls 2x20
>Neck side curls 1x20 each side
>Wrist tilt down barbell – 1xF
>Wrist tilt up barbell – 1xF
>Wrist roller – 1xF both directions
>Wrist curls – 3xF
>Reverse wrist curls – 2xF
>1L calf raises – 120 reps each
>WEDNESDAY- Light/recovery
>Paused front squat – 2×5 at 60%, 5s
>Leg extensions – 2x20
>Leg curls – 3x20
>Cable rows – 3×15
>Paused bench press – 2x5 at 60%, 5s
>Chest dips – 2x15
>Incline chest flyes – 2x21
>THURSDAY – Off
>FRIDAY- Intensity day
>Front squat – 1×5 at 88%
>Deadlift – 2×3 at 93%
>Flat bench – 1×5 at 88%
>Incline bench – 1×5 at 88%
>Seated OHP – 1×5 at 88%
>Wide grip pull ups – 3×F
>Facepulls – 3×15
>Wrist curls – 3x20
>Incline chest flyes – 2x20
>Reverse wrist curls – 2x20
>Paused lateral raises – 3x10, 4s
Bump up weight at the end of each week unless I failed that movement on intensity day.