Guts training program: [ Ссылка ]
Baki Hanma training program: [ Ссылка ]
Tokita Ohma training program: [ Ссылка ]
Zodd Training Program:
10-12 sets of neck curls (all directions) for a total of 100-180 reps per week, reps per set never lower than 10 / higher than 20, 4 sets max per day, to superset with other lifts.
Template 1:
Monday (Upper 1)
Farmer’s walk 3x30m / 3x40 seconds OR Block / Rack pulls 3x12-15 + DB OR cable curls 3x10-12
DB OR BB OHP 3-5 x 6-12 + Bent over lateral raises 3-5 x 10-15 + DB OR Cable tricep extension 3-5 x 8-14
Cable row OR DB bench 4x10-15 + Finger curls OR Hammer curls 4x12-15 + Windshield Wipers 4xAMRAP
Tuesday (Lower 1)
BB squats OR SSB squats 4x6-10 OR Belt squats OR Hack squats 4x8-12 + Sitting calf raises 4x15-20
Lat pulldowns (pronated or neutral grip) 4x10-15 + DB Hyperextensions OR Leg curls 4x15-20
Single leg press OR Split squats 4x10-15 + Hip thrusts OR Single leg RDLs 4x8-12 + COC 4xAMRAP
Thursday (Upper 2)
Incline press OR Viking press 4x6-10 OR Decline OR Handstand push-ups 4xAMRAP + Face-pulls 4x15-20
Weighted chin-ups 4x4-8 OR Supinated lat pulldowns 4x8-12 + Skull-crushers OR French press 4x6-12
Chest flies OR Preacher curls 4x8-20 + Upright rows OR Lateral raises 4x10-12 + Leg raises 4xAMRAP
Friday (Lower 2)
Deadlifts 3x5 OR RDLs 4x8-12 OR Good mornings 3x6-10 + Standing calf raises 3-4 x 10-15
Hang cleans OR Power cleans 4x8-10 + GHR OR Snatch grip hyperextensions 4x10-12 + Towel grips 4x15-30 sec
Hack squat OR Leg press 4x10-15 + BB snatch grip OR DB shrugs 4x12-15 + COC 4xAMRAP
Saturday (Arm)
Close grip bench OR Dips 4x6-10 OR Diamond push-ups 4xAMRAP + Seal OR Pendlay rows 4x8-12
BB OR EZ bar curls 4x6-10 + Triceps push-downs 4x10-15 + Lateral (Arnold OR Lu) raises 4x12-15
Towel OR Pinwheel curls 4x8-12 + Reverse curls OR Supinated finger curls 4x10-12 + Decline sit-ups 4xAMRAP
Template 2:
Monday (Lower 1)
BB squats OR SSB squats 4x6-10 OR Belt squats OR Hack squats 4x8-12 + Sitting calf raises 4x15-20
Lat pulldowns (pronated or neutral grip) 4x10-15 + DB Hyperextensions OR Leg curls 4x15-20
Single leg press OR Split squats 4x10-15 + Hip thrusts OR Single leg RDLs 4x8-12 + COC 4xAMRAP
Tuesday (Upper 1)
Farmer’s walk 3x30m / 3x40 seconds OR Block / Rack pulls 3x12-15 + DB OR cable curls 3x10-12
DB OR BB OHP 3-5 x 6-12 + Bent over lateral raises 3-5 x 10-15 + DB OR Cable tricep extension 3-5 x 8-14
Cable row OR DB bench 4x10-15 + Finger curls OR Hammer curls 4x12-15 + Windshield Wipers 4xAMRAP
Thursday (Arm)
Close grip bench OR Dips 4x6-10 OR Diamond push-ups 4xAMRAP + Seal OR Pendlay rows 4x8-12
BB OR EZ bar curls 4x6-10 + Triceps push-downs 4x10-15 + Lateral (Arnold OR Lu) raises 4x12-15
Towel OR Pinwheel curls 4x8-12 + Reverse curls OR Supinated finger curls 4x10-12 + Decline sit-ups 4xAMRAP
Friday (Lower 2)
Deadlifts 3x5 OR RDLs 4x8-12 OR Good mornings 3x6-10 + Standing calf raises 3-4 x 10-15
Hang cleans OR Power cleans 4x8-10 + GHR OR Snatch grip hyperextensions 4x10-12 + Towel grips 4x15-30 sec
Hack squat OR Leg press 4x10-15 + BB snatch grip OR DB shrugs 4x12-15 + COC 4xAMRAP
Saturday (Upper 2)
Incline press OR Viking press 4x6-10 OR Decline OR Handstand push-ups 4xAMRAP + Face-pulls 4x15-20
Weighted chin-ups 4x4-8 OR Supinated lat pulldowns 4x8-12 + Skull-crushers OR French press 4x6-12
Chest flies OR Preacher curls 4x8-20 + Upright rows OR Lateral raises 4x10-12 + Leg raises 4xAMRAP
