As I mentioned in the last post, the Raw Aggression program is built into 10 phases each lasting 3 weeks. They are divided up by workout split. There are 5 different splits which are repeated twice (the second time with more volume and intensity as we build up to it). They will all be available here.
Starting Monday, Jan 13th we will begin with a whole body split. Remember, you have been in an offseason. Don’t try to be heroes…..also, don’t wuss out either. All lifts, unless otherwise noted, should be done to an RPE of 9.5. If you have any questions feel free to leave them in the comments section or on telegram. Between now and the 13th I will have more posts about equipment, lift form, diet and the philosophy behind the program. You will go into the gym monday the 13th with all the tools you need to have to embark on this 30 week long voyage of self growth and discovery.
Are you guys ready? I know I am….time to start.
Phase 1 Whole Body Split
Monday
- Squat 3×6
- Standing 2 DB Press 3×8
- Barbell Bench Press 4×6
- Barbell Curl 4×8
- Cable Crunch 4×12
- Bent over Row 5×5
- Side Lat Raise 3×8
- Front Raise 3×8
Tuesday: Cardio
- 1 hour stair climber
Wednesday
- Deadlift 3×8
- Leg Ext 3×8
- Leg curl 3×8
- Incline Bench Press 4×10
- Triceps Kickback 4×10
- DB Flyes 3×8
- Pushups 3 to fail
- Reverse Peck Deck (or bent over reverse DB Flyes) 3×10
- Hammer Curls 5×5
Thursday: Cardio
- I hours stair climber
Friday
- Plate Raise 3×10
- Squat 3×6
- Deadlift 3×12
- Benchpress 3×10
- Calf raise 3×10
- Leg Ext 3×10
- DB incline Flyes 3×10
- Shrugs 3×10
- Concentration curls 3×8
Saturday
- 1 hour stair climber
Sunday: WBF Weekend Challenge/Active Rest
It’s time.