Tweet
This article will use Scivation Owner Marc Lobliner and Scivation Director of Team Scivation Rob Moran as a real life example of how to modify your training split to work for you and your partner. Training together is like a marriage. You need to adjust certain things and compromise to make it work well for everyone. While these two iron warriors do not need to negotiate doing the dishes for cuddle time, they do need to work out how to make both of them better bodybuilders and achieve Team Scivation's main focus.....REACHING THEIR GOALS!
We will keep volume decently high and work in a 6-10 rep range since that is, for us and most, the SWEET SPOT for muscle growth! Abs will be done on any TWO training days per week. We recommend training abs two times a week as follows.
Ab Workout #1
DAY 1 - QUAD AND CALF DAY!
First thing is first. We want to start with the hardest workout early in the week while they are rested. A showing of hands from those that know what bodypart this is? You are DARN RIGHT---LEGS! Leg day is similar to hell week in football, except it is condensed into one day. Since Rob needs to bring up his quads mainly, we will make this a quad and calf ONLY day and separate hamstrings and place it with another group so we can focus all attention on the teardrop. Squats will be the main course on the menu and then assisted by leg press, hack squats, etc. the workout could look like this:
Day 1 Workout: Quads & Calves
Quads
ExerciseSetsRepsSquats36-10Leg Press
36-10Lunges
36-10Inner & Outer Thigh Machine
36-10Leg Extensions36-10CalvesExerciseSetsRepsStanding Calf Raise36-10Seated Calf Raise36-10
This can vary week by week, but we will ALWAYS try to progress on squats with more weight and/or more reps.
DAY 2 - CHEST DAY
Tuesday is CHEST day. Rob needs upper chest and Marc, although genetically blessed in the booby department, wouldn't mind having a BIGGER chest! Thus, they will focus on upper chest movements and it will look like this....
Day 2 Workout: Chest
Chest
ExerciseSetsRepsIncline Barbell Bench Press36-10Dumbbell Bench Press36-10Incline Flys36-10Incline Hammer Press36-10Pec Dec36-10Cable Crossovers310-15Chest Dips3Failure
This can vary week by week, but we will ALWAYS try to progress on incline bench press with more weight and/or more reps.
DAY 3 - BACK DAY
Wednesday....Marc's day! Time to build that back. This is a NON-Deadlift day because as you will see, we hit that later in the week. Marc has great back width, but lacks the thickness needed to take it to the next level. Thus, this workout will focus on rowing movements with some movements to target the lats....can't neglect anything!
Day 3 Workout: Back
Back
ExerciseSetsRepsBent Over Barbell Row310Lat Pull Down
310Hammer DY Row
310Hammer Low Row
310Cable Low Row
310Hyperextensions315
This can vary week by week, but we will ALWAYS try to progress on barbell rows with more weight and/or more reps.
DAY 4 - DELTS & TRAPS DAY
Thursday is almost an OFF day since it hits neither of our weak points, but to create balance and symmetry, EVERYTHING must get bigger and better! Thursday is Delts and Traps.
Day 4 Workout: Delts & Traps
Delts
ExerciseSetsRepsDumbbell Shoulder Press
36-10Lateral Raise
36-10Reverse Fly on Pec Dec
36-10Hammer Shoulder Press
36-10Front Raise
36-10TrapsExerciseSetsRepsBarbell Shrugs
36-10Dumbbell Shrugs
36-10
This can vary week by week, but we will ALWAYS try to progress on DB Shoulder Press and Barbell Shrugs with more weight and/or more reps.
DAY 5 - HAMSTRINGS DAY
Friday is another day for.....BOTH of them! Deadlifts and Hamstrings! Since Deadlifts hit QUADS AND HAMS and also kill the back, this is perfect! We throw in hamstrings at the end since we have a QUAD FOCUS day. This workout is intense!
Day 5 Workout: Hamstrings
Hamstrings
ExerciseSetsRepsDeadlifts
310Hammer Strength Deadlifts310Stiff Leg Deadlifts310-15Leg Curls310Standing Leg Curls310CalvesStadning Calf Raises310Seated Calf Raises310
This can vary week by week, but we will ALWAYS try to progress on Deadlifts with more weight and/or more reps.
DAY 6 - ARM DAY
Saturday is the last day, ARM DAY! A day that Rob needs as to not lose his guns, but Marc REALLY needs! Here is what will be done.
Day 6: Biceps & Triceps
Triceps
ExerciseSetsRepsClose Grip Bench Press
36-10Skullcrushers
36-10Rope Pressdowns
36-10BicepsExerciseSetsRepsBarbell Curl
36-10Seated Dumbbell Incline Curl36-10Cable Curl36-10
This can vary week by week, but we will ALWAYS try to progress on Close Grip Bench Press and Barbell Curls with more weight and/or more reps.
Friends with Benefits
No, not that, sicko! The training scheme will help you reach your goals. As you work your weaknesses, your training partner can push you and make sure you give your all into making those weak points STRONG points. Rob USED to have a weak (relative term here) and I used to have weak delts. But we have built them up immensely since teaming up. As a partner, it is your DUTY to make sure that you support your training partner. Take pride in helping them make gains!
Objective Eye
Your partner should be able to let you know if results are coming your way by offering objective advice. We also recommend weekly pictures to gage progress.
We will keep volume decently high and work in a 6-10 rep range since that is, for us and most, the SWEET SPOT for muscle growth! Abs will be done on any TWO training days per week. We recommend training abs two times a week as follows.
Ab Workout #1
- Decline Crunches 3 X 8-12
- Back Extensions 3 X 8-12
- Lying or Hanging Leg Raises 3 X 8-12
- Torso Twist 3 X 8-12
DAY 1 - QUAD AND CALF DAY!
First thing is first. We want to start with the hardest workout early in the week while they are rested. A showing of hands from those that know what bodypart this is? You are DARN RIGHT---LEGS! Leg day is similar to hell week in football, except it is condensed into one day. Since Rob needs to bring up his quads mainly, we will make this a quad and calf ONLY day and separate hamstrings and place it with another group so we can focus all attention on the teardrop. Squats will be the main course on the menu and then assisted by leg press, hack squats, etc. the workout could look like this:
Day 1 Workout: Quads & Calves
Quads
ExerciseSetsRepsSquats36-10Leg Press
36-10Lunges
36-10Inner & Outer Thigh Machine
36-10Leg Extensions36-10CalvesExerciseSetsRepsStanding Calf Raise36-10Seated Calf Raise36-10
This can vary week by week, but we will ALWAYS try to progress on squats with more weight and/or more reps.
DAY 2 - CHEST DAY
Tuesday is CHEST day. Rob needs upper chest and Marc, although genetically blessed in the booby department, wouldn't mind having a BIGGER chest! Thus, they will focus on upper chest movements and it will look like this....
Day 2 Workout: Chest
Chest
ExerciseSetsRepsIncline Barbell Bench Press36-10Dumbbell Bench Press36-10Incline Flys36-10Incline Hammer Press36-10Pec Dec36-10Cable Crossovers310-15Chest Dips3Failure
This can vary week by week, but we will ALWAYS try to progress on incline bench press with more weight and/or more reps.
DAY 3 - BACK DAY
Wednesday....Marc's day! Time to build that back. This is a NON-Deadlift day because as you will see, we hit that later in the week. Marc has great back width, but lacks the thickness needed to take it to the next level. Thus, this workout will focus on rowing movements with some movements to target the lats....can't neglect anything!
Day 3 Workout: Back
Back
ExerciseSetsRepsBent Over Barbell Row310Lat Pull Down
310Hammer DY Row
310Hammer Low Row
310Cable Low Row
310Hyperextensions315
This can vary week by week, but we will ALWAYS try to progress on barbell rows with more weight and/or more reps.
DAY 4 - DELTS & TRAPS DAY
Thursday is almost an OFF day since it hits neither of our weak points, but to create balance and symmetry, EVERYTHING must get bigger and better! Thursday is Delts and Traps.
Day 4 Workout: Delts & Traps
Delts
ExerciseSetsRepsDumbbell Shoulder Press
36-10Lateral Raise
36-10Reverse Fly on Pec Dec
36-10Hammer Shoulder Press
36-10Front Raise
36-10TrapsExerciseSetsRepsBarbell Shrugs
36-10Dumbbell Shrugs
36-10
This can vary week by week, but we will ALWAYS try to progress on DB Shoulder Press and Barbell Shrugs with more weight and/or more reps.
DAY 5 - HAMSTRINGS DAY
Friday is another day for.....BOTH of them! Deadlifts and Hamstrings! Since Deadlifts hit QUADS AND HAMS and also kill the back, this is perfect! We throw in hamstrings at the end since we have a QUAD FOCUS day. This workout is intense!
Day 5 Workout: Hamstrings
Hamstrings
ExerciseSetsRepsDeadlifts
310Hammer Strength Deadlifts310Stiff Leg Deadlifts310-15Leg Curls310Standing Leg Curls310CalvesStadning Calf Raises310Seated Calf Raises310
This can vary week by week, but we will ALWAYS try to progress on Deadlifts with more weight and/or more reps.
DAY 6 - ARM DAY
Saturday is the last day, ARM DAY! A day that Rob needs as to not lose his guns, but Marc REALLY needs! Here is what will be done.
Day 6: Biceps & Triceps
Triceps
ExerciseSetsRepsClose Grip Bench Press
36-10Skullcrushers
36-10Rope Pressdowns
36-10BicepsExerciseSetsRepsBarbell Curl
36-10Seated Dumbbell Incline Curl36-10Cable Curl36-10
This can vary week by week, but we will ALWAYS try to progress on Close Grip Bench Press and Barbell Curls with more weight and/or more reps.
Friends with Benefits
No, not that, sicko! The training scheme will help you reach your goals. As you work your weaknesses, your training partner can push you and make sure you give your all into making those weak points STRONG points. Rob USED to have a weak (relative term here) and I used to have weak delts. But we have built them up immensely since teaming up. As a partner, it is your DUTY to make sure that you support your training partner. Take pride in helping them make gains!
Objective Eye
Your partner should be able to let you know if results are coming your way by offering objective advice. We also recommend weekly pictures to gage progress.