Introduction
Welcome to week 2 of RPT! The progression here is straightforward if you hit your rep goals last week add weight to that particular lift (no more than 10lbs, unless you cheated yourself last week). Did you get destroyed and could only manage a couple of reps on your top set? Then drop weight. The goal is to be flirting with or reaching failure on your top set and on any subsequent burnout sets throughout the workouts.
Things you should know
The workouts will look similar this week, however, as promised I have added a 5th day to the split by concentrating on shoulders for an entire workout.
Chest and Biceps
Nothing changes this week as far as the workout protocol goes – except the weight on the bar, which is hopefully increasing. For your burnout sets do not increase your weight until you’ve hit at least 20 reps at a particular weight.
- Barbell Bench – 5×6-7-8-AMAP-AMAP
- Standing Bicep Curls (Dumbbell or EZ bar) – 5×12 (superset with Barbell Bench)
- Incline Dumbbell Press 5X8-9-10-AMAP-AMAP
- Zottman Curls – 5×10 (superset with Incline Dumbbell Press)
- Lower Cable Cross Over – 3×12
- Cable Curls – 3xAMAP (minimum of 25 reps)
Legs and Pull-ups
Same situation here, no changes except for the weight on the bar. Remember to breathe!
- Barbell Squat – 5×8-9-10-15-15
- Pull-ups – 5×10 (Superset, 10 reps or the best you can)
- Bulgarian Split Squat – 4×10 (weighted if you can)
- Goblet Squats – 4×10 (as heavy as you can without failing)
- Calf Raises – 3×55 (vary toe angles with each set)
Back and Triceps
This workout can be performed as straight sets or supersets. I prefer to work the middle four exercises as supersets while working weighted chins and straight arm pull-downs as straight sets. If you were able to complete all 4 sets of weighted chins last week, add weight.
- Weight Chins-Ups – 4×5
- Tricep Pull-Down – 5×10
- Cable Row – 5×8
- Overhead Tricep Extensions – 5×10 (use a rope grip is possible)
- Lat Pull-Down – 5×10 (neutral grip if possible)
- Straight Arm Pull-Down – 3×12
Shoulders
Ready, set, burn! If possible perform the middle four exercises as one giant 4-move superset. If you confidently hit your rep goals on military press last week, add weight.
- Seated Military Dumbbell Press – 5×8 (as heavy as you can)
- Lateral Raise – 5×10
- Upright Row – 5×10 (dumbbell or ez bar)
- Front Raise – 5×10
- Dumbbell Shrug – 5×10
- Reverse fly – 5×10 (dumbbell or machine)
Hamstrings
The form is everything. Keep your hips high and your back straight during deadlifts. Remember, if you hit your rep goals last week, add a few pounds!
- Deadlifts – 5×3-4-5-8-8
- RDL – 4×8 (barbell, dumbbells, or smith machine can be used)
- Back extension – 4×10 (bodyweight or weighted)
- Hamstring Curls – 4×10
- Pull-ups 5×10 (these sets can be mixed into a superset at any time)