Villain Era
Your villain era is the period of life in which you decide to put yourself first, live unapologetically, and reclaim your power!
Seriously, now is the time when you don’t let anything get in the way. Sometimes we need to embrace our "villain" alter ego so that we prioritize ourselves without feeling guilty. I feel most powerful when I am lifting heavy weights, pushing my reps, and incorporating extra leg days in powerbuilding style training.
Powerbuilding is a blend of the three core powerlifting lifts: squat, bench press and deadlift combined with bodybuilding accessories and volume to evoke more muscle growth and development.
Special focus in this block is on GLUTES! We have increased the frequency of glute exercises so that you can work to grow them 3 times a week!
Step into the weight room and reclaim your power. Enter your villain era.
Schedule:
Day 1: Squat/Glutes
Day 2: Bench/Upper body
Day 3: Deadlift/Glutes
Day 4: Big Bad B00ty (more glutes!)
Day 5: Shoulders/Upper body
Don’t have the schedule for all 5 days?! That’s ok!
📆 3-5 day split
- 3-day split: Do days 1-3 (squat,bench, deadlift)
- 4-day split: Do days 1-3 and combine the first three exercises of days 4 & 5
- 5-day split: do all of the days!
Main lifts:
This block, we are getting reps in with the core power lifts: squats, bench presses, deadlifts, and strict overheads, to set the base for a future strength-focused cycle.
Feel free to swap a barbell lift out with another variation or a machine lift (ex. Swap back squat for hack squat) if you have the flexibility and/or you feel a better hypertrophy stimulus from the chosen exercise.
The first 4-week wave of the program is ascending weight sets 10,8,6,10+, and the second wave of the program is top sets with descending back downs. We will be working from 55%-84% over the course of these 8 weeks.
Accessories:
All accessories are hypertrophy-focused! Do not skip these, or you will lose out on the gains!
During the first week of the program, you should focus on perfecting your form and determining the appropriate weights to start with. Make sure you can perform each exercise perfectly before increasing the weight. Aim to have a couple of reps left in the tank for the major exercises (the 2nd & 3rd in your workout).
As the program progresses, you can push closer to failure. Some days you'll be able to go all out, while on other days you may need to hold back. As long as you see improvement in the number of reps or the weight you're lifting over the course of the program, you'll know you've been pushing yourself enough to build muscle.
Bulgarian 5RM Side Quest:
Ah, the Exercise-Who-Must-Not-Be-Named. Here is your opportunity to let your Bulgarian split squats shine! On our “Bid Bad B00ty” day, our main lift is the Bulgarian split squat! Week 1 you will test your 5rm and you will retest on week 8!
In honor of this split squat focus, I updated the demo video! I put EVERYTHING you need to know, from beginner to advanced, from hypertrophy to strength, from glute-focused to quad-focused, and from minimal to special equipment.
It goes over:
- How to set up (stance/equipment/standing with weight)
- Problems that may occur
- Advice on stabilizing
- How to set up in rack
- Using SSB
- Other things you prob haven't thought of :)
This program will first be released on TEAM UNCHAINED 9/16/24. All unchained programs more than sets and reps.. it’s a detailed plan with everything you need to know to crush your strength goals. But with the team we do it TOGETHER and you always get the programs FIRST!
