Coach Harry's Current Workout Split
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I currently have an A/B full body split. I focus on hitting compound barbell movements that hit large and many muscle groups, as these are the most effective and efficient way to build strength and muscle. I finish off with some targeted biceps, triceps, and core isolation exercises - I want to target my arms extra for aesthetics, and a strong core is important for jiu jitsu, which I train in. I try to workout 3 times a week - Monday, Wednesday, Friday - depending on my schedule and availability.
Unless stated otherwise, I do 2 sets of each exercise to failure. I shoot for failure at 8-12 reps; if I'm able to get a clean 12 reps, I'll increase the weight for my second set. You'll want to track your weights and reps in a notebook or similar so you can track your progress and progressively overload.
This plan works to get me good results while also being relatively quick and easy to stay consistent with. It also has minimal equipment needs, so I can do it in my home gym!
If you have any questions, please leave them in the comments and I'll respond and update the article accordingly.
A Day
Warm up shoulders with Cross-over symmetry "activation" program
Bench Press
Dead-lift
Bent-Over Row
Core: 1 set of candlesticks, 1 set of weighted sit-ups
Biceps: 2 sets total, I'll alternate between regular, reverse, and hammer curl dumbbell, fatbell, and barbell curls
Modified Skullcrushers (instead of going to my forehead, I try to get the barbell to the floor behind my head for more stretch in the Tricep)
Cool down shoulders with Cross-over symmetry "strength" program
B Day
Warm up hips & core with Cross-over symmetry Hip & Core "activation" program
Squats (I'll often do 1 set of front squat and 1 high-bar back squat, but feel free to just 2 sets of back squat)
Warm up shoulders with Cross-over symmetry "activation" program
Press (standing barbell press)
Pullups (i've modified these to scapular pullups & half-pullups as I rehab an injury)
Repeat core/biceps/skullcrushers from Day A
Cool down shoulders with Cross-over symmetry "strength" program
1 comment
Any chance we can see short video clips of you demo-ing each exercise? How do we know which crossover symmetry shoulder and hip/core programs to buy?