5-Day Body Split
Juggernaut is the 5-day high frequency program.
The specific split is as follows:
Day 1: Pull-ups, Lats, Delts, Arms
Day 2: Squats, Quads
Day 3: Bench, Chest, Rows, Arms
Day 4: Deadlifts, Hamstrings, Glutes
Day 5: Overhead Press, Shoulders, Pecs, Arms
This structure offers higher frequency, three times a week, to smaller muscls that require less time to recover, like delts and arms, while larger muscles--like lats, rhomboids, pecs, glutes, quads and hamstrings--are targeted twice a week.
Each workout starts with a single-joint exercise to ‘pre-exhaust’ the prime mover of that day’s compound lift: straight arm pulldowns for pull-ups, leg extensions for squats, chest flies for bench, hamstring curls for deadlifts, and lateral raises for overhead press.
This approach is ideal to facilitate hypertrophy, offering some extra stimulus to the target muscles of each workout.
Additionally, after the compound lift, Steve implemented some of his favorite hypertrophy rep schemes with each phase:
Phase 1: The 5s Phase uses 8/20s or a compound lift for 8 reps immediately followed by a single joint exercise for 20 reps, targeting a muscle used in the previous compound lift. Examples include lat pulldowns to straight-arm pulldowns (lats), sissy squats to leg extensions (quads), bench press to cable flies (pecs), RDL’s to hamstring curls (hamstrings), military press to front raises (delts).
Phase 2: The 8s Phase uses sandwiches or a bi-lateral compound lift into a uni-lateral movement targeting the same muscles and then back to the bi-lateral compound lift. Examples include a neutral grip pulldown to single-arm pulldown back to neutral grip pulldowns, front squats to split squats back to front squats, DB bench to single-arm DB press back to DB bench, RDL to single-leg hamstring curl back to RDLs, and DB military press to single-arm DB military press back to military press.
Phase 3: The 10s Phase uses TEMPO and triple drop sets. TEMPO uses a 5-second eccentric ( the way down), one-second pause at the bottom, fast concentric (the way up), and a one-second squeeze at the top (communicated as 51X1 in each template).
And Phase 4: The 12s Phase uses Giants, or a 5-exercise circuit, targeting the same muscle.
Similar to the other programs available in the Avatar series, each day wraps up with a conditioning circuits created by Jen using AMRAPs, EMOMs, and Ladders, targeting the same muscle groups used in the previous exercises.
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