Gonna brosplit it out during wrestling season and see if I can gain muscle if my carbs and protein are high. These will just be ideas for now, odds are I'll have to do most of these workouts at home, but they shouldn't take long to finish, which should be a plus..
Principles: bro split, progressive overload, micro drop sets(50% set on lower body compound), low volume high intensity high frequency. Main strength movement and then 1-2 accessories per muscle. Sets of 5-8 on main movements, 6-10 on accessories. Thinking push/pull/legs/off/offObviously if there's a match or something comes up where I'm not home until like 9 then I won't lift or I'll move my rest days around. Try to hit everything but also focus on one specific part of muscle each day. (Ex: SSB squats one leg day RDL/SLDL the next leg day) extremely slow eccentrics
Hanging Leg raises warmup every day
Chest/shoulders 1:
Seated shoulder press: work up to 1 set 5-8 reps rest pause
Incline Lateral raises: 1 set 6-10 reps + 2 micro drop sets + isometric
Machine chest press: work up to 1 set 5-8 reps rest pause + isometrix
Weighted dips banded: work up to 1 set 5-8 reps rest pause
Legs day 1:
Seated hamstring curl: work up to 1 set 8-10 reps rest pause isometric
banded DB RDL: heavy set of 6-8 slow, Widowmaker 20 reps.
Heel elevated SSB squat: heavy set of 6-8 slow, Widowmaker 20 reps.
Calves
Back/arms day 1:
Seated row: work up to 1 set 5-8 reps rest pause
Wide grip lat pulldown: work up to 1 set 5-8 reps rest pause + isometric
Seated bent over shrugs: work up to 1 set 5-8 reps rest pause
DB hammer curl: work up to 1 set 5-8 reps rest pause
Forearm roller
Chest/shoulders 2:
incline bench: work up to 1 set 5-8 reps rest pause
Decline pushups: amrap
Lateral raise upright row: 1 set 6-10 reps + 2 micro drop sets
Seated pushdown: work up to 1 set 5-8 reps rest pause
Legs day 2: SLDL: heavy set 6-8 slow negative. 20 set
Paused Front squat: 4-8 reps
Vertical leg press: 20 reps
Leg extensions: rest pause
Calves
Back/arms day 2:
Single arm pulldown: work up to 1 set 5-8 reps rest pause
Chest supported rows + band: 1 set 6-10 reps + 2 micro drop sets
Seated bent over shrugs: work up to 1 set 5-8 reps rest pause
Barbell curl: work up to 1 set 5-8 reps rest paused
Forearm rollers
Substitutes for each body part:
Chest: db incline press, wide grip bench press, pec deck
Shoulders: Seated DB press, Arnold press, rear Delt flyes
Triceps: overhead extension, rolling extensions JM press close grip bench press
Biceps: reverse curl, incline curl, cable curl
Back width: medium/close grip pulldown, feet supported pullup, half pulley row
Back thickness: DB row, chest supported row, smith machine row
Quads: BSS, lunge, front squat
Hamstrings: standing leg curl, deficit SLDL
