Proto Baggins

At this point, I imagine you’re sufficiently versed with the movements and exercises, as well as have a solid reference for weights and reps.

The next 3 weeks will be shorter in duration, however, I expect you to use weights that will be as pure to the rep range as possible. All sets should be challenging and tiring.


Day 1

  • Bench Press - 4x12,1xAMRAP

  • Incline Dumbbell Press- 2x12

  • Flat Dumbbell Flys - 4x12

  • Weighted Dips - 2x12

  • Close Grip Bench Press - 2x12

  • Abs of choice

Day 2

  • Back Squat - 4x12, 1xAMRAP (no more than 20)

  • Front Squat - 2x12

  • Bulgarian Split Squat - 2x12 (each leg)

  • Seated Leg Extensions - 3x12

  • Calf Raises - 3x20 (add weight if possible)

  • Abs of choice

Day 3

  • Bent Over Barbbell Row - 2x12

  • One Arm Dumbbell Row - 3x12 (each arm)

  • Wide Grip Pull-Ups - 3xmax

  • Alternating Dumbbell Curls - 2x12

  • Seated Concentration Curls - 2x12

  • Abs of choice

Day 4

  • Deadlift - 4x12 (no bouncing)

  • Dumbbell RDL - 3x12

  • Hamstring Curls - 3x12

  • Seated Leg Extensions - 3x12

  • Calf Raises - 3x20

  • Abs of choice