1

Optimal/Bro - Full Workout Guide.

Contents

Contents…………………………………………………………………………………
…………………1
Introduction……………………………………………………………………………
…………………2
Training Basics +
Recovery……………………………………………………………………………2
The Fundamental Principles of Optimal
Training………………………………………………5
The Principle of Progressive
Overload……………………………………………………………8
MicroLoading…………………………………………………………………………
…………………10
How to Properly Warm Up Before Each
Set……………………………………………………13
How to Properly
Stretch……………………………………………………………………………14
Implementing Cardio Into Your
Routine………………………………………………………..17
Workout Splits + Bear Mode
Program……………………………………………………………20
Which Split Is Best For
me?................................................................................27
Alternative Exercises for Each
Muscle…………………………………………………………..28
Bear Mode
Philosophy………………………………………………………………………………
.31
What if you want to incorporate powerlifting into your program (power-
building)?........33
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The Conjucate & Max Effort Method

Part 1 – Introduction:

The “Optimal-Bro” workout guide is a full training guide whose foundations are rooted in science-

based lifting while still incorporating some more intuitive elements. This guide will outline

specifically what principles must be followed to maximise your gains, according to the most up-to-

date bodybuilding literature at the time of writing this document. There will, however, be room left

over for the lifter to incorporate their personal favourite lifts into this workout plan, so as to maintain

the enjoyability of the program.

Enjoyment is a factor often overlooked by many science-based lifters, however, it would not be an

unreasonable statement to say that making your program enjoyable is probably the most optimal thing

that you can do, as you significantly increase the likelihood of actually sticking to the program, which

then feeds into consistency – a crucial factor success. This is an enormous reason as to why I decided

to create this program in the first place; to find a sweet spot between optimal training and enjoyment.
3

As you will read later on in this document, this program offers a variety of splits that you can use, all

with variable exercises that the user can switch around at their leisure. Rigidity in a workout program

is only good up to a point, you must maintain some form of structure so that you can actually track

your progression and ensure that you are indeed making gains, however, you should not be so ridged

that you start to hate training. Do not underestimate how much striking this balance will affect your

long-term gains.

Training Basics - Recovery:

In a bodybuilding context, the term recovery is very vague and encompasses many different factors,

including caloric intake, macronutrient intake, micronutrient intake, sleep and stress.

1) Total caloric intake

Every individual has a maintenance level of calories that will neither increase nor decrease their total

weight. This can often be found using an online calorie maintenance calculator.

If you start this novice program and you are overweight or obese according to your Body Mass Index

(BMI - which can again be found using an online BMI calculator), then it is strongly advised that you

eat anywhere from 200-500 calories less than your maintenance calories daily until you reach a point

where you are of healthy weight (again according to you BMI). This calorie deficit is what is referred

to as a 'cut'. 1

If you are within a healthy BMI range or are underweight, it is advised that you eat in a calorie surplus

(approximately 200-500 calories above maintenance). This is referred to as a 'bulk'.

1
https://www.calculator.net/calorie-calculator.html
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This calorie surplus will allow you to gain weight (which will primarily be muscle since you are a

novice lifter) and will make progressive overload significantly easier.

2) Protein Intake

Protein is needed for muscle growth as it provides the necessary amino acids that are used to repair

and build new muscle tissue.

Most of the literature suggests that anywhere from 0.8-1.0 grams of protein for every pound of body

weight is the optimal amount of protein for muscle building.

So if you are a 200lb individual, anywhere from 160-200 grams of protein would be optimal.

So long as this protein requirement is met, the rest of your calories can be attained through whichever

foods you wish.

However, from a general health perspective, it may be wiser to choose unprocessed and less sugary

foods to fill the rest or most of your remaining calories.

3) Micronutrient Intake

Whilst the intake of micronutrients may seem insignificant from a muscle-building perspective,

micronutrient intake will have an indirect effect on your total recovery.

For example, if your diet is lacking in fiber, you may experience bloating which may affect how hard

you train, thereby indirectly affecting muscle gain.

If you lack magnesium in your diet, you may feel lethargic and this will also affect your training

intensity, so on and so forth.

As such, you should make it a priority to ensure that you get in the required amount of micronutrients

- this can be found using an online micronutrient calculator.

Or a simpler route to ensure that your micronutrient requirements are met is to take a multivitamin

and an omega-3 tablet daily.

4) Sleep
5

During sleep, the body releases growth hormone (GH) which stimulates muscle growth and repair.

GH promotes protein synthesis, which is necessary for muscle recovery after intense workouts.

Without sufficient sleep (i.e. 7-9 h hours of sleep every night), the body produces less GH, leading to

slower recovery times and reduced muscle growth.

Sleep also plays a crucial role in regulating testosterone levels. Testosterone is an important hormone

in muscle building as it promotes protein synthesis and increases muscle mass. Studies have shown

that lack of sleep can lead to decreased testosterone levels, hindering muscle growth.

5) Stress

Chronically increased stress levels will increase cortisol production in the human body. This poses an

issue when trying to build muscle, as chronically increased cortisol levels will increase the rate of

muscle protein breakdown, which will over time lead to a reduction in muscle mass.

Whilst stress is at times a factor that we may find difficult to control there are a few ways by which

we can reduce cortisol levels, including sleeping more, not consuming caffeine in excess and,

practicing mindfulness meditation.

The Fundamental Pillars of Optimal Training:

1) Frequency: Frequency, in the context of hypertrophy (the process of increasing muscle size)

training, can simply be defined as the number of times you train a muscle group in any given

week. Put very simply, the more often you can train a muscle, while still ensuring that you are

recovering between sessions, the better.2 The idea that frequency does not matter if the overall
2
Comparison of 1 Day and 3 Dys Per Week of Equal-Volume Resistance Training in
Experienced Subjects; McLester, John R Jr, Bishop E, Guilliams M (Journal of Strength and
Conditioning Research) --- This study shows that with experienced athletes, groups which
trained a muscle more frequently outperformed lower frequency groups by a significant
margin (in cases where fatigue and volume were managed appropriately).
6

volume (how many sets you perform for a given muscle group) is equated is false –

FREQUENCY ABSOLUTELY HAS AN EFFECT ON HOW EFFECTIVE YOUR

VOLUME IS FOR MUSCLE GROWTH.3 You may be wondering why this is. If you’re

doing the same amount of volume across the week, why should the number of sessions across

which this volume is spread even matter? The answer to this question is due to systemic

Central Nervous System (CNS) fatigue. Effectively, the more intense sets (these are sets

which are taken either to, or close to, muscular failure (the point where you can no longer

perform any reps with good form)) that you do in one session, the harder it is for your CNS to

actually push your muscles close to a level of intensity adequate enough to warrant a

muscular adaptation. It is difficult to establish an exact cut-off point, regarding how many

hard sets can be performed in one session before you begin to get diminishing returns, or even

regression (due to overtraining issues), however, around 6-8 hard sets in one session is

typically seen as the threshold (see graph below).

As such, training splits that work muscles more frequently will 100% of the time be better than

training splits that are more infrequent (provided you are still recovering). This program shall go into

more detail regarding training splits later on in this document, but to summarise, something like a full
3
Ibid.
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body training split 3 to 4 times a week, or an upper/lower variation would be superior to a traditional

bro split where everything is trained only 1x per week.

2) Volume per exercise: This program has previously defined volume as the total number of

sets performed for a given muscle group, and we have already established in the frequency

subsection that there is a threshold for how much volume one can do in a given session before

you start getting diminishing returns.

Regarding the volume per exercise, if you run a high-frequency split (recommended), you

only need 1-2 working sets per exercise (obviously ensure that you warm up properly before

your working sets). Do 1 set for most movements, but 2 sets for triceps and 2 sets for quads.

This is because for the triceps, your tricep long head attaches at your shoulder blade, so you

need a long head bias pushdown to target it effectively, along with a pressing variation to hit

the lateral and medial heads (like a Smith machine JM press). For your quads, you should do

one pressing movement with your legs (squat variation, leg press, etc), and a leg extension to

target your rectus femoris (which you need a leg extension to hit properly). Recent

bodybuilding science has found that doing just 1-2 sets per muscle more frequently elicited

more gains than doing more sets in fewer sessions.4

3) Intensity: Working sets should be performed at 1 to 2 reps in reserve (RIR) and not to

complete failure. This is because training at 1-2 RIR results in effectively the same

hypertrophic benefit as training at 0 RIR, but with less fatigue.5 Extrapolating this, it follows

that if one trains to complete failure often, this fatigue will accumulate and negatively affect

the following sets, which will, in the long run, result in fewer gains.

4
Ibid.
5
Vieira AF, Umpierre D, Teodoro JL and others, ‘Effect of Resistance Training Performed to
Failure or Not to Failure on Muscle Strength, Hypertrophy, and Power Output: A
Systematic Review with Meta-Analysis’ (2021) 51 Journal of Sports Sciences 1424.
8

One may then question “How can I track a lift over a long period of time if I am not training

to failure?” The answer to this question can be simply explained using an example. Suppose

an individual can curl 60kg for 6 reps at 1 RIR, then the next session they curl 60kg for 7 reps

at 1 RIR, this is a form of progressive overload, even if absolute failure is not hit. Rep

progression is still progression. Before we continue outlining the pillars of optimal training,

here is an outline of the principle of progressive overload and the varying methods of

progression:

The Principle of Progressive Overload:

For growth to occur, you must provide the muscle with a stimulus sufficient enough to cause the

muscle to grow.

In other words, you must get stronger in some way to grow larger muscles. This can be done through

various means:

- Incrementally increasing the weight on the bar

As a novice lifter, you should be adding weight to your lifts on a session-to-session. This weight

increase should be around 1.25kg for upper body lifts, and 2.5kg for lower body lifts.

Ensure that these jumps in weight are not too large to minimize the risk of injury.

Suppose you plateau in the novice stage while following any of the given splits. In that case, it will

usually be due to undereating (i.e. eating below your maintenance calories), a lack of sleep, or a lack

of intensity (more on this shortly).

- Incrementally adding reps to the movement

As a novice lifter, your primary means of progression should be the initial method of adding weight to

the bar, however, if you are perhaps an individual with pre-existing injuries that prevent you from

lifting relatively heavy loads, your first means of progression may be through adding reps.

From a hypertrophy perspective, your rep ranges should between 5-20 reps (hereafter referred to as

the hypertrophic rep range). Any more than this and your cardio may be the limiting factor for the lift

and any less than this, the volume performed is a means of providing a muscle-building stimulus.

- Improving the form of a given movement

Improving the form of a movement is technically a form of progressive overload in the sense that if

you perform an exercise for 10 reps with the same intensity (more on intensity shortly) and gradually,

over many training sessions, reduce factors such as momentum during the lift, then fewer muscle

supporting muscle groups will be involved during that given lift, thereby providing a greater stimulus

to the specific muscle(s) you wish to target during the lift.

It should be noted that this should not be the primary means of progression for a novice lifter. As a

novice lifter, before you begin any sort of program with any amount of intensity, you should ensure

that you have familiarized yourself with the exercises in that given program, so much so that you can

safely progressively overload that movement within the hypertrophic rep range.

- Modifying the tempo of a given movement

This is often referred to as modifying the 'time under tension' of a movement. Increasing the duration

of the reps within the movement over a long period of time is also a form of progressive overload.

It should, however, be stressed that as a novice lifter, your primary means of progression should be

through increasing the weight on the bar.

Set yourself a rep target for each exercise (e.g. 10 reps on the barbell row) and once this target is hit,

increase the weight until you can hit the same number of reps with this increased weight.

As previously stated, as a novice, this weight increase and reaching of target reps should be happening

on a session-to-session basis due to how sensitive your body will be to training at this point.

This then begs the question - at what point does one stop being a novice lifter?

The simple answer to this question is that one stops being a novice lifter when linear progression

stops (typically after around 2 years of hard training), despite one's training program and recovery

being on point.

Linear progression is simply being able to add weight to a given movement on a session-to-session

basis without plateauing.

After this point, the periodization of one's program becomes significantly more important - the notion

of periodization will be explored more in a separate program for intermediate/advanced lifters.

Micro-loading:

Micro-loading is a principle in bodybuilding and strength training that involves making very small,

incremental increases in the weight you lift over time. This technique is particularly useful when

you've reached a plateau, where adding standard weight increments (like 2.5 kg or 5 lb plates) is too

large of a jump and disrupts proper form or leads to failure.

How Micro-loading Works:

1. Small Increments:
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o Instead of adding a typical 5-10 kg to the barbell, you add a smaller amount, usually

0.25 kg (0.5 lb) to 1.25 kg (2.5 lb) per side. These small increases are manageable and

allow gradual progression without overtaxing your body.

2. Adaptation Over Time:

o The body adapts to consistent, small increases in stress. Microloading exploits this by

keeping the stress just high enough to stimulate adaptation (muscle growth or strength

gains) without overwhelming your recovery systems.

3. Applicable to All Lifts:

o Micro-loading can be applied to compound lifts (squat, bench press, barbell row) and

smaller, accessory exercises (overhead press, curls, lateral raises). It’s especially

beneficial for lifts involving smaller muscles, like the overhead press, where larger

jumps are more challenging.

4) Stability: Pick more stable exercises (e.g. a smith machine squat or a hack squat) over less

stable exercises (like a free weight squat variation). Exercises that are more stable do a better

job at hitting the target muscle, as other muscles do not jump in as much. Furthermore, you

don’t have as many requirements for coordination so you get more motor unit recruitment by

the target muscle.6

A study compared muscle activation, strength, and power outcomes between free weight and

machine-based exercises, specifically the bench press and squat. The findings highlighted the

following key conclusions:

6
Schwanbeck S, Chilibeck PD, and Binsted G, ‘A Comparison of Free Weight and Machine
Bench Press and Squat Exercises on Muscle Activation, Strength, and Power’ (2009) 23
Journal of Strength and Conditioning Research 2588.
12

Muscle Activation:

Free weight exercises elicited higher activation of stabilizing muscles. For example, during a free

weight squat, muscles like the erector spinae and other core stabilizers were more engaged due to

the need to maintain balance and control the movement path.

In contrast, machine-based exercises like the Smith machine squat showed greater activation in

the primary target muscles, such as the quadriceps, due to reduced demands on stabilization. The

fixed path of the machine allows lifters to focus more on the prime movers without significant

contribution from stabilizers.

Strength Development:

Both free weight and machine-based exercises were effective for developing strength in the target

muscles. However, the machine-based exercises may provide a slight advantage for isolating and

overloading specific muscle groups, as lifters do not need to account for balance or stabilization.

Power Output:

Power output was generally higher in machine exercises due to the increased stability. The

reduced need for coordination and stabilization enables lifters to generate force more efficiently.

5) Rep Range:

Any rep range from 3-30 will have a similar hypertrophic effect and you can get big quite

efficiently using this rep range. However, higher reps do generate more systemic fatigue, which

may affect subsequent sets. As such, 3-9 reps per set is a good range and this includes single joint

movements (isolation exercises) as well.7 Using lower reps is also just a more efficient way to

train. You can get closer to failure far quicker using 4 or 5 reps, as opposed to doing 25+ reps and

7
Schoenfeld BJ, Ogborn D, and Krieger JW, ‘Effects of Resistance Training Frequency on
Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis’ (2017) 47
Sports Medicine 1689.
13

you won’t have to trudge through as many non-stimulating reps to get to a point where your set

would be considered worthwhile from a hypertrophy perspective.8

What about doubles and singles (1-2 rep sets)?

In theory, you can build muscle by doing 1 or 2 rep sets. However, at this low rep range, there are

a few more factors to consider. There is a greater neural adaptation element involved here, though

this is not to say that you will not build muscle doing this.

Furthermore, while not nearly as significant as the previous point, there is also an efficiency

factor to consider here. In order to minimize the risk of injury, you would need to warm up very

thoroughly before attempting your single or double. Additionally, if you end up failing the rep

before you ca complete even one; you’ll end up having to rack the weight and re-attempting the

lift; an avoidable inconvenience.

How to properly warm up before a working set:

A typical warmup prior to an exercise will often consist of what are known as 'feeder sets', these being

sets that are lighter than your working weight and not taken close to failure (so as to avoid fatigue

potentially impacting the actual working set).

The number of these sets should be based on what the working weight is.

For example, if one performs a working weight of 100kg for the bench press, one may lift just the bar

for 3-6 reps, then 60kg for 2-4 reps, then 80kg for 1-2 reps, then move onto the bar.

These feeder sets are done to avoid injury during the working set(s) and to both physically and

mentally prepare you for the working weight of your main set.
8
Ibid.
14

From my personal experience and the current bodybuilding literature as of writing, feeder sets are

superior to static and dynamic stretches on the basis that stretches before weightlifting have been

shown to reduce force output in muscles, which will consequently reduce overall muscle growth in

the long term. In fact, Research indicates that static stretching before weightlifting can reduce muscle

force output, potentially impacting long-term muscle growth.9

As such, if the user of this program wishes to stretch, it is advised that these stretches be performed

AFTER weight training.

At the same time, please do not get the wrong idea, this program does encourage stretching as a

means of improving mobility – which will, in turn, allow you to get in a greater range of motion for

your sets, thereby increasing gains in the long run.10 This program merely encourages you to place

your stretching sessions in the right places (any time after training). 11

Here is an example of what a stretching routine may look like:

1. Stretch 1

 How:

o Start in a high lunge with your right foot forward.

o Place your left hand on the ground and rotate your right arm toward the sky, twisting

your torso.

9
Kay AD and Blazevich AJ, ‘Effect of Acute Static Stretch on Maximal Muscle
Performance: A Systematic Review’ (2012) 44 Medicine and Science in Sports and
Exercise 154.
10
Medeiros DM and Martini TF, ‘Chronic Effect of Different Types of Stretching on Ankle
Dorsiflexion Range of Motion: Systematic Review and Meta-Analysis’ (2018) 22 Journal of
Sports Medicine and Physical Fitness 69.
11
Ibid.
15

o Hold for 15–20 seconds, then return to the starting position.

o Repeat 3 times on each side.

 Benefits: Opens up hips, thoracic spine, and shoulders.

2. Stretch 2 - Hip Flexor Stretch with Side Reach (1 minute per side)

 How:

o Start in a kneeling lunge position with your right foot forward.

o Push your hips gently forward while reaching your left arm overhead and to the side.

o Hold for 30 seconds per side, repeat twice.

 Benefits: Improves hip extension and stretches the hip flexors and obliques.

3. Stretch 3- Deep Squat Hold with Hip Opener (2 minutes total)

 How:

o Sit in a deep squat with your feet shoulder-width apart.

o Use your elbows to push your knees outward and hold the position.

o Rock gently side to side to stretch the hips further.

o Hold for 1–2 minutes.

 Benefits: Improves hip mobility and squat depth.

4. Stretch 4- Cat-Cow Stretch (1 minute)

 How:

o Start on your hands and knees.

o Arch your back up (Cat), then drop your belly down and lift your head (Cow).

o Repeat for 8–10 cycles.

 Benefits: Increases spinal flexibility and warms up the lower back.

5. Stretch 5 - Thoracic Spine Rotation (1 minute per side)

 How:

o Lie on your side with your knees bent to 90 degrees.

o Extend your arms forward, then rotate your top arm open toward the opposite side.

o Hold for 15 seconds, repeat 4 times per side.

 Benefits: Improves thoracic spine mobility.

6. Stretch 6 - Hamstring and Calf Stretch (2 minutes total)

 How:

o Sit on the floor with one leg extended forward.

o Reach for your toes, keeping your spine neutral.

o Switch sides after 30 seconds, repeat twice.

 Benefits: Loosens hamstrings and calves for better posterior chain engagement.

7. Stretch 7 - Shoulder Flexion Stretch (2 minutes total)

 How:

o Sit in a kneeling position or stand upright.

o Extend your arms overhead and grab a sturdy surface or resistance band.
17

o Lean forward to stretch your shoulders.

o Hold for 30 seconds, repeat twice.

 Benefits: Improves overhead range of motion and shoulder flexibility.

8. Stretch 8 - Spiderman Lunge with Reach (2 minutes total)

 How:

o Step your right foot forward into a deep lunge position.

o Drop your left hand to the ground and reach your right arm upward.

o Hold for 15 seconds, then switch sides.

o Repeat 4 times per side.

 Benefits: Targets hips, hamstrings, and thoracic spine.

Implementing cardio into your training routine:

Cardio training, for the sake of this program, can be seen as any form of exercise that noticeably

increases one's heart rate for a significant duration of time.

Cardio training will burn calories and the extent of the calories burned will depend on the weight of

the individual, the form of cardio, the intensity of the exercise, and the duration of the exercise.

Additional cardio can be implemented AFTER weight training if this cardio helps the user of this

program reach their calorie goal for the day.

Regardless of whether you are trying to lose weight as part of your goal, it is recommended by most

doctors that you perform 150 minutes per week of moderate activity for cardiovascular health. 12

The reason why cardio should be performed AFTER weight training and not before is to preserve

your glycogen storage (which is the primary source of fuel for physical activity) for the workout and

to provide maximum force output, which will in turn increase overall hypertrophy. 13

A study by Robineau et al. (2016) explored the effects of different sequences of concurrent aerobic

and strength training on neuromuscular performance and strength development. The researchers

focused on how varying recovery durations and the order of exercises influence performance

outcomes. Here are the key findings:

1. Training Sequence Affects Strength Development

 When strength training was performed before aerobic training, participants experienced

greater improvements in strength and muscle performance compared to performing aerobic

training first.

 This suggests that glycogen reserves, critical for high-intensity resistance exercises, are

better preserved when strength training is prioritized.

2. Neuromuscular Performance

12
Bull FC, Al-Ansari SS, Biddle S, and others, ‘World Health Organization 2020 Guidelines
on Physical Activity and Sedentary Behaviour’ (2020) 54 British Journal of Sports
Medicine 1451.
13
Robineau J, Babault N, Piscione J, Lacome M, and Bigard AX, ‘Specific Training Effects of
Concurrent Aerobic and Strength Exercises Depend on Recovery Duration’ (2016) 30
Journal of Strength and Conditioning Research 672.
19

 Performing aerobic training before resistance training led to a reduction in force output and

impaired neuromuscular performance during the subsequent strength session. This was

attributed to:

o Glycogen Depletion: Aerobic exercises utilize glycogen, which diminishes the fuel

available for high-intensity weightlifting.

o Neuromuscular Fatigue: Endurance activities may cause central fatigue, reducing

the ability to recruit motor units efficiently during strength exercises.

3. Recovery Duration Matters

 Shorter recovery durations between aerobic and strength sessions exacerbated the negative

effects of aerobic-first training. Participants with inadequate recovery showed:

o Greater fatigue during strength training.

o Decreased strength development over time.

4. Practical Applications

 The findings support the idea that athletes and individuals focusing on hypertrophy or

strength should prioritize strength training before cardio if performing both modalities in the

same session.

 If the goal is to improve endurance without compromising strength gains, a longer recovery

period between the two training modalities is recommended.

Implications for Hypertrophy

 Preserving glycogen for resistance exercises allows for maximum force output and better

progressive overload, both critical factors for muscle hypertrophy.

 Conversely, performing aerobic training first can reduce hypertrophic adaptations by

impairing performance in resistance exercises and limiting the stimulus for muscle growth.

Workout Splits + Bear Mode Program

Below are a variety of different splits that you, the reader can choose from, having considered all of

the information above. A key point to remember here is that SPLITS WITH MORE FREQUNECY

(E.G. UPPER/LOWER & FULL BODY) WILL ALWAYS BE BETTER THAN SPLITS WITH

LOWER FREQUENCY, PROVIDED VOLUME AND INTENSITY IS MANAGED!

!!! So why have I decided to give you the option of doing splits with less total frequency? –
ENJOYMENT! - It’s all well and good doing a split which is great IN THEORY, but if you (for

whatever reason) hate doing something like an upper/lower split or a full body split, you are far less

likely to be consistent with your training. A conscious hatred towards something will lead to a

subconscious lack of effort towards that endeavour. Making your training enjoyable is one of the

most optimal things that you can do, and if that comes at the expense of super high frequency, then so

be it… !!!

You will also notice that I have given you a variety of choices with your exercises; this is due to the

same reason I have given you a variety of choices for your split – enjoyment. There may be certain

exercises that are better for hypertrophy from a stimulus-to-fatigue ratio (a concept that compares the

benefits of an exercise to the fatigue it causes), but if you really dislike doing them, this will severely

negatively impact how much effort you subconsciously put into the lift. Furthermore, lifting weights

should make your life better, not worse – we all started lifting for very specific reasons, however,

making our lives better is an all-encompassing reason for everyone.

The last thing I want to push on anyone is making one’s training program no longer enjoyable – and

this is the essence of the Optimal/Bro Workout Guide, finding a balance between optimal training

principles and personal enjoyment.

This section shall also (later on) discuss the ‘bear mode philosophy’ which is a method founded by

Alex Leonidas14 that helps accentuate muscle size by manipulating one’s body fat percentage (more

on this later)…

Split 1

Lower 1:

• Smith machine squat (1 set)

• Leg extension (1 set)

• Adductor machine (2 sets)

• Seated leg curl (2 sets)

• Calf raise variation (2 sets) (Perform first if calves are a lagging muscle)

• Kneeling cable crunch (1 set)

Upper 1:

• Incline Smith Machine Press (1 set)

• Pec deck (1 set)

• Weighted pull-up (1 set)

• Chest-supported machine row (flared elbows) (1 set)

• Seated dumbbell lateral raise (1 set)

• EZ bar preacher curl (2 sets) (PERFORM ARMS FIRST IF LAGGING)

14
https://www.youtube.com/@AlexLeonidas
22

• Smith Machine JM Press (1 set)

• Long head biased pushdown (1 set)

Lower 2:

• Barbell Romanian Deadlift (1 set)

• Leg curl variation (1 set)

• Hack squat (or leg press) (1 set)

• Leg extension (1 set)

• Calf raise variation (2 sets) (Perform first if calves are a lagging muscle)

• Kneeling cable crunch (1 set)

Upper 2:

• Barbell row OR Cable row (1 set)

• Lat pull down (pick any attachment you like) (1 sets)

• Weighted dip OR Incline DB press (2 sets)

• Smith machine shoulder press (1 set)

• Seated lateral raise (1 set)

• Tricep pushdown variation (1 set)

• EZ bar preacher curl (2 sets)

• Long head biased pushdown (1 set)

• Reverse pec deck (1 set)

Notes regarding the above split:

If one is unable to perform weighted calisthenics, a weightless version may be performed instead if

(close to) failure is reached within the 3-9 rep range OR another adequate substitute.

All working sets are to be performed close to muscular failure (1-2 reps in reserve).
23

As many warm-up or "feeder" sets should be performed prior to the working set(s) - these should not

be taken to failure.

Set up this split as follows: U/L/R/U/L/R - REPEAT

Split 2

Full body 1:

 Leg Extension (1 set)

 Smith Machine Squat (1 set)

 Pec Deck (1 set)

 Incline Smith Machine Press (1 set)

 Weighted Pull-Up (1 set)

 Flared Elbow Cable Row (1 set)

 Face Away Bicep Curl (or any curl variation) (1 set)

 Smith Machine JM Press (1 set)

 Long Head Bias Pushdown (1 set)

- Hyperextension (1 set)

Full body 2:

 Lat Pull Down Variation (any grip) (1 set)

 Barbell Row (or any upper back row) (1 set)

 Pec Deck (1 set)

 Incline Dumbbell Press (1 set)

 Seated Dumbbell Overhead Press (1 set)

 Hack Squat (1 set)

 Seated Leg Curl (1 set)

 Preacher Curl (1 set)

 Smith Machine JM Press (1 set)

 Long Head Bias Pushdown (1 set)

Notes regarding the above split:

If one is unable to perform weighted calisthenics, a weightless version may be performed instead if

you reach close to failure within the 5-10 rep range OR one can use a free weight alternative.

All working sets to be performed close to muscular failure (1-2 RIR).

As many warm-up or "feeder" sets should be performed prior to the working set(s) - these should not

be taken close to failure.

You should set up your split as follows: FB1/REST/FB2/REST, REPEAT.

If your arms are lagging, train them FIRST.

Split 3

Back + Rear Delts:

• Barbell row (or any upper back row variation) (2 sets)

• Weighted pull up OR pull down (any grip) (2 sets)

• Wide grip, flared elbow, cable row (1 set)

• Reverse pec deck (2 sets)

Chest + Side Delt + Front Delt:

• Incline dumbbell (or barbell) press (2 sets)

• Pec deck (2 sets)

• Seated dumbbell overhead press (2 sets)

• Seated lateral raise (3 sets)

Quads and Hams:

• Leg extension (2 sets)

• Hack squat (1 set)

• Leg curl variation (2 sets)

• Adductor machine (1 set)

Arms + Calves:

• Preacher curl (2 sets)

• Smith Machine JM press (2 sets)

• Hammer curl variation (2 sets)

• Long head biased pushdown (2 sets)

• Calf raise variation (3 sets)

Notes regarding the above split:

If one is unable to perform weighted calisthenics, a weightless version may be performed instead if

(close to) failure is reached within the 5-10 rep range.

All working sets to be performed close to muscular failure.

As many warm-up or "feeder" sets should be performed prior to the working set(s) - these should not

be taken to failure.

Train in this way: 4 days on, 1 day of rest, repeat…

Split 4:

Pull:

Chest supported machine row (elbows flared to target the upper back) (2 sets)

Weighted pull up OR Lat pull down (2 sets)

Smith machine shrug (1 set)

Reverse pec deck (2 sets)

Preacher curl (2 sets)

Reverse curl (2 sets)

Push:

Incline machine press (2 sets)

Pec deck (2 sets)

Seated dumbbell overhead press (2 sets)

Lateral raise (2 sets)

Cross body tricep extension (2 sets)

Smith machine JM Press (2 sets)

Legs:

Calf raise variation (3 sets)

Seated hamstring curl (2 sets)

Smith machine squat (2 sets)

Hyperextension (for hamstrings and spinae erectors)

Leg extension (for rectus femoris) (2 sets)

Kneeling cable crunch (1 set)

Notes regarding the above split:

- All working sets to be performed close to muscular failure.

- As many warm-up or "feeder" sets should be performed prior to the working set(s) - these

should not be taken to failure.

- The split should be set out as follows: Pull, Push, Legs, Rest, Repeat… It is important to

perform the pull session first and not the push session, since performing pull the day before

legs may hinder your leg performance, since your spinae erectors are involved in both back

and leg movements.

It should be noted that you only really need 1 exercise per muscle in most cases (e.g. for lats, biceps,

etc). This is with the exception of your triceps and your quads… in order to hit your tricep long head

(the biggest part of your triceps which attaches at your shoulder blade) you need a long head bias

pushdown of some kind. To the lateral and medial heads, you need some form of tricep pressing

movement.

Regarding the quads, the rectus femoris doesn’t get hit as much in squatting movements, so a leg

extension is needed for the quads, as well as a squatting/leg pressing variation.

Which split is best for me?

From personal experience, and from what

the literature says, a full body split is (in theory) the best split. This is because you can get in 3-4× a

week frequency (depending on whether you choose to train MON, WED, FRI, or you choose to train

every 2 days (one day off, one day on)).

As we have already discussed, frequency is king. More frequency is always better, provided you can

recover. This is true even where the overall weekly volume is less. Fewer sets spread across more

sessions is often better than more sets condensed into fewer sessions. Hence why full body is so good.
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You can just pick your favourite exercise for each muscle, do 1 set of that for every session for 1-2

reps in reserve and repeat 3-4 a week.

Upper/lower is generally programmed to be 2× a week total frequency for every muscle group. This

may not seem much at first, as it's similar to a traditional push pull legs split, however, the advantage

that upper/lower provides is that it has far more rest days that something like PPL. This allows for far

more recovery and therefore, more growth than other 2×/week frequency splits.

Back+Rear delt/Chest+back/Legs+Abs/Arms/Rest is in theory the weakest of the splits since it has the

least frequency (training everything 2× every 9 days). It does however, give you the room to target

your muscle in various ways (muscle specificity) (the same can be said for pull, push, legs to some

extent as well). With something like a full body or upper/lower split, it's somewhat difficult to

program in things like shrugs, or multiple row variations, because the frequency is so high that

increasing the volume, even by a small amount, may drastically affect your recovery. As such, this

split may be seen as a good one if you have a lagging muscle (such as your traps or rear delt, etc), as it

allows you to focus in on that muscle a lot more. It is also really fun being able to focus on just one or

two muscles for one session.

Regardless of the split that you pick, just make sure that you stick with it. Don't split hop often, or

you'll have to no way of tracking your progression, because your changing up so many control

variables.

Alternative exercises for each muscle:

There are many paths to the top of the mountain, and there is not one “necessary” exercise for any one

muscle group. There are, however, exercises which are more effective for the goal of hypertrophy

(muscle gain). These are exercises which are (a) stable (b) have a good stimulus to fatigue ratio

(meaning they stimulate the muscle to a good degree relative to how much central nervous system

fatigue it generates) and (c) have good potential for progressive overload. These are exercises which

can be deemed as ‘more efficient’ paths to the top of the mountain. While you can still get to your

goal by doing other exercises, these offer a more efficient route. So here are the top exercises for each

muscle group (any of these can be used to replace the existing exercises in the splits provided:

Biceps:

Face away cable curls ; standing dumbbell/barbell curls ; concentration curls ; preacher curls ;

bayesian curls ; incline dumbbell curls.

Triceps:

Any pushdown variation (long head bias) ; Smith machine JM press (lateral/medial head bias) ;

overhead extension (cable, dumbbell or barbell) (lateral/medial head bias).

Chest:

Incline bench press ; flat/incline machine press ; weighted dip ; pec deck ; back supported cable fly ;

incline dumbbell press ; incline smith machine press ; converging incline machine press.

Lats:

Lat pull down ; weighted pull up ; elbows tucked in, chest supported row ; supported iliac pull down.
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Upper back:

Barbell row ; elbows flared, chest supported machine row ; Smith machine shrug ; chest supported

machine kelso shrug ; elbows flared cable row.

Front delt:

Machine overhead press; anterior delt press ; standing barbell press.

Side delts:

Anty lateral raise variation ; upright row.

Rear delt:

Reverse pec deck ; reverse dumbbell fly ; reverse cable fly ; wide grip elbows flared row.

Spinae erectors:

Back extensions ; Romanian deadlifts ; good morning variations ; barbell rows.

Quads:

Smtih machine squats ; leg presses ; hack squats ; leg extensions ; pendulum squats.

Hamstrings:
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Any leg curl variation ; Romanian deadlift (please note that this does not train the short head of the

biceps femoris, so this should be pared with a leg curl, this is the same for any other hip hinge) ; any

good morning variation ; back extensions.

Adductors (only train thee directly if they are lagging – deep squats should be enough for most):

Adductor machine; deep squats.

Calves:

Any calf raise variation.

Abs:

Weighted leg raise ; cable crunches ; ab crunch machines.

Brachioradialis:

Any reverse curl variation ; (most bicep exercises will work this to a significant degree too).

Bear mode diet and body composition:

Bear mode is the philosophy where you stay at around 15-20% body fat, to allow the slightly extra fat

to accentuate the muscle that you have built.

15-20% is a great body fat range to be at as a natural lifter since it allows you to look as big as

possible while still keeping a decent amount of definition and maintaining decent hormone levels.

To get to 'bear mode', you'll want to eat in a slight surplus if you are a leaner lifter and you'll want to

cut down slightly if you are above 20% body fat.

Generally speaking, at around 15-20% body fat, you should have visible abs, but they won't be deeply

separated. Your stomach should be flat, and there should be some definition, but you won't have many

striations or deep separation.

This slight loss of muscle separation comes with the great reward of looking much larger in clothes,

as stated by Alex Leonidas (I recommend watching his YouTube videos on this as well). 15

Once you've achieved 15-20% body fat, you do not necessarily need to keep bulking after this point -

just keep progressively overloading your lifts and maintain your calories. That way you should

recomp (lose fat + gain muscle).

You should still have energy to do this at this body fat because the added fat is in itself an energy

source - you don't need the extra calories. Once you've leaned out during your recomp to below 15%,

simply up the calories again and repeat.

If you struggle to get in your calories (a hard gainer), it is worth consuming milk and/or fruit juice

with your meals. It is also worth cooking with more olive oil, as this is incredibly dense in calories,

provides useful fats, and very easy to eat. It may also be worth having an intra-workout snack or drink

– ideally something quick digesting (simple sugars) – fruit juice, again, is a good option.

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What if you want to incorporate powerlifting into your program (power-building)?

Contrary to popular belief, combining both powerlifting and bodybuilding training can be done – and

this is especially true for newer lifters who do not require as much specificity in their routine, as the

stimulus is still new to the body, so improving 1 rep max technique and size is very doable.

Before this training guide continues, the strong relationship between strength and hypertrophy training

cannot be stressed enough. Regardless of whether you choose to follow any of the previous

hypertrophy guides, or the upcoming strength guide, you will get both stronger and bigger. This

next section on powerlifting seeks to increase your strength output for singles 1-3 rep maxes, while

not neglecting your accessory work (typically performed in the 3-9 rep range). This may seem like a

deal too good to be true, however, using something called ‘The Conjugate and Max-Effort method’

will allow you to get significantly stronger for both 1-3 rep maxes, as well as more muscular overall.

The conjugate method and max effort:

The conjugate method is a training philosophy founded by Louis Simmons. It typically involves a 4-

day split with 2 max effort days and two dynamic effort days. Typically, one of the max effort days

will be 85-90% of your 1RM on a bench variation, and the other one will be 85-90% of your 1RM of

either a squat or a deadlift variation (rotate each week). These max effort days will serve as a way of

training your body and mind how to actually grind through a rep. This may seem like a useless skill,

however, learning to push through hard reps will allow you to, in the grand scheme of things, push

more weight due to your adapted CNS.

At first glance, two max effort days a week may seem like too much to recover from, and even likely

to cause overuse injury; however, this is where exercise variation will save you. Frequently rotating

between different exercises that work the same muscle but in different movement patterns will

simultaneously reduce the risk for overuse injuries, as well as reduce the likelihood of plateauing.

Rotate between the following max effort variations weekly:

Bench press variations:

1. Standard paused bench

2. Banded bench press

3. Pin press

4. Weighted dip

5. Close grip, paused bench press

Squat variations (85-90% 1RM)

1. Standard barbell back squat

2. Anderson squat

3. Box squat

4. Paused squat

5. Front squat

Deadlift variations (85-90% 1RM):

1. Standard deadlift

2. Paused deadlift

3. Romanian deadlift

4. Rack Pull (Below the knee)

5. Block pull
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Above are merely examples regarding what variations can be performed for each max effort session.

It should be understood that these are not the only variations for the squat, bench, and deadlift

(referred to as SBD from now on). There are dozens if not hundreds of variations for each lift, each

emphasizing a specific muscle or part of the movement pattern. For example, a banded bench press

may be performed if you find that you often fail a bench at the end of the range of motion (ROM). 16

This is simply because a banded bench press emphasizes the lockout portion of the lift.

The whole point of the conjugate and max effort method is to leave no stone unturned; every part of

the movement pattern for the SBD should be worked so that you do not plateau due to hitting sticking

points (which would often be caused due to not training that part of the movement pattern enough). As

such, the conjugate method can, in theory, allow for linear progression even in the advanced stages of

lifting, as weaknesses are always being addressed. By constantly rotating between different variations

of the SBD, you are, in effect, automatically destroying weaknesses before they have a chance to

manifest.

This in conjunction with the max effort method allows you to both build up your strength, and gives

you the skills to display that strength.

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Above is a typical conjugate split, as previously detailed. It is key that the framework is kept

consistent (i.e. 2 max effort days & 2 dynamic days), however, you may adjust the accessory work as

you please, similar to the prior hypertrophy program.

The importance of accessories and dynamic days.

You may be wondering to yourself why there is so much accessory work in this program. These

accessories serve a number of purposes. The first of which is that they build up muscles that may not

be the prime movers for your SBD, e.g. shoulders, calves, biceps, etc. This is the aesthetic benefit.

These accessories also serve a strength function for your SBD. If you totally neglect your tricep work

for example, there will come a point in time where your bench press hits a sticking point due to your

triceps being underdeveloped. Your chest is the main mover in a standard bench press (with the

triceps and shoulders being the secondary movers), and as such, if you exclusively bench press with

no accessories, eventually your chest strength will overpower your tricep strength and the lockout

portion of your bench will suffer. This same logic applies to other accessory movements.

The law of Accommodation:

Simply put, the law of accommodation is the principle that repeating the same movement over and

over again with no variation will, after a certain point (weeks, or months) result in you plateauing in

that movement. This relates to what was discussed earlier. Doing different max effort variations every

week will result in you automatically breaking through plateaus, as you are strengthening every part

of the movement pattern for your lifts. Having more variation will also allow you to mitigate the

likelihood of overuse injuries.

How often should you rotate your max effort lifts & how often should you rotate your

accessories?

As previously mentioned, max effort variations should be rotated every week (note that it does not

need to be from the variations listed exclusively on here – you can check the conjugate website for

even more variations, including variations with chains, alternate bars, etc). 17 Feel free to rotate

between a select few (e.g. 4-7 different movements), this makes it easier to log your progress (as

spoken about in the hypertrophy section of this guide).

Your accessories can stay in your program for a lot longer since you won’t be maxing out on those

lifts. Accessories can stay in your program for months without any issues.

It should be noted that rotation of exercises does not only apply only for power-building, but also for

hypertrophy training. You should rotate your lifts every few months so as to avoid overuse injuries

and also just to train different movement patterns, which is useful for both powerlifting training, as

well as bodybuilding training.

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