I’ve finalized the next program for our Strength Squad small group training beginning the week of September 11th.
We’ll be doing a 2-day split that we can complete in 45 minutes.
I know, I know. You’re asking, “How can you get a decent volume accomplished and work all muscle groups in only 2 days?”
It’s a combination of supersets that incorporates timing, with the highest volumes focused on the bigger muscle groups.
- We’ll have one day that hits legs, chest, and triceps, followed by a timed full body movement progression (L-sites) and a core kicker.
- The other day will hit back, shoulders, and biceps, followed by a timed full body movement progression (handstands) and a core kicker.
- Our summer program (GVT) had 100 reps on each muscle group. The Hyper Split will give us 90 on the back and legs; 60 on the chest and shoulders; 30 on the triceps and biceps in isolation (but they get extra work in all the compound exercises). Additionally, we’ll isolate abs every session.
Our GVT members enjoyed the simplicity of the work out, so I’ve tried to keep things simple despite having to reduce the work out from 3 to 2 days.
And New Equipment!
To get the all-around leg work out I want, I finally got the Glute-Ham-Developer (GHD) roller assembly & pad from Rogue that’s been on my wish list for a year. We’ll do either GHDs on the box or Russian leg curls on the floor, depending on how tough you think you are.
And if you find crunches and butterfly sit-ups less than challenging, don’t expect to be doing GHD sit-ups in my studio. I’ll put the weight vest on you instead!
Let’s do this thing!