Elite Performance: Train Like a Pro
Dial in every detail and push your limits.
See Advanced PlansWhat You’ll Learn
- Periodized training
- Advanced recovery strategies
- Nutrient timing & supplements
- Conditioning & biofeedback
Advanced 6-Day Split
| Day | Focus |
|---|---|
| Mon | Push (Chest/Shoulders/Triceps) |
| Tue | Pull (Back/Biceps) |
| Wed | Legs (Weighted body weight squats and weighted calf raises) |
| Thu | Conditioning / Recovery |
| Fri | Push (Chest/Shoulders/Triceps) |
| Sat | Pull (Back/Biceps) Legs (Weighted body weight squats and weighted calf raises) |
| Sun | Rest |
Advanced Exercise Guide
1. Weighted Pistol Squats
Extend one leg in front of you, as straight as you can, with your heel hovering off the floor. Raise your arms straight out in front of you. Keeping your core tight and your spine straight, bend your standing leg and lower your body, continuing to extend your other leg in front of you.
Reps: 4 sets of 2–10 reps
2. Weighted Pull-Ups
Attach weight with a belt or dumbbell. Pull your chin above the bar while maintaining core engagement.
Reps: 4 sets of 5–10 reps
3. Bodyweight squats with weights
The bodyweight squat is a foundational exercise that uses only your body weight for resistance, making it accessible and effective for building lower-body strength and improving functional movement.
Reps: 4 sets of 1-10 reps
4. Hand stand push ups
It involves lowering the body from a handstand position until the head touches the ground and then pushing back up. This exercise requires significant upper body strength, particularly in the shoulders, triceps, and chest, as well as balance and core stability.
Reps: 4 sets of 1–10 reps
5. Dragon Flags
Lie on your back with your arms extended behind your head, then lift your legs toward the ceiling while keeping your core engaged and your body in a straight line.
Rounds: 3 rounds of 3-7 reps
6. Weighted Dips
Weighted dips are an advanced variation of the traditional bodyweight dip exercise that involves adding external resistance to increase the intensity and challenge of the movement.
Reps: 4 sets of 5–10 reps