By Derek Bye | B.S. Exercise Science, ACSM-CPT
This workout outline is to help anyone looking to add structure to their program. Each exercise can be replaced with a variation of your choice. This format is best suited for general weight trainers and people looking to build muscle.
Sets x reps
SOD “strength of the day” – Your main lifts, look to go heavy and don’t worry about having perfect form. Just get the weight up.
Accessories= Exercises to help your main lifts. Use a slow eccentric contraction (lower the weight slowly) and a quicker concentric. Use the exercises to add more volume to your workout and develop mind-muscle connection.
Push:
SOD:
Bench press 5×5
Shoulder press 4×6
Accessories:
Machine shoulder press 3×10-12
Incline chest fly w/dumbbells 2×10-12
Regular chest fly w/cables 2×10-12
Superset:
Lat. delt raise 3×10
Triceps extension 3×8-10
Pull:
SOD:
Lat pulldown 4×8
Seated cable row 4×8
Accessories:
Inverted row: 3×10
Straight arm pushdown 3×8-10
Rear delt. Fly 4×12
Hammer curl: 3×8
Barbell Bicep curl 2×10
Legs
SOD:
Squat: 4×6
Reverse lunge: 3×8
Accessories:
Romanian deadlift: 4×10
Hamstring curl: 3×10
Calf raise 4×10
D-BYE Lifts 