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Ultr Instinct

The document outlines a full body workout split consisting of 3 supersets per workout focusing on push, pull, and arm exercises. Each superset includes horizontal and vertical pushing and pulling motions as well as biceps, triceps, and forearm exercises. A variety of bodyweight and resistance band exercises are recommended to target the major muscle groups while allowing for progression over multiple rounds of the split.

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10 views

Ultr Instinct

The document outlines a full body workout split consisting of 3 supersets per workout focusing on push, pull, and arm exercises. Each superset includes horizontal and vertical pushing and pulling motions as well as biceps, triceps, and forearm exercises. A variety of bodyweight and resistance band exercises are recommended to target the major muscle groups while allowing for progression over multiple rounds of the split.

Uploaded by

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Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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Horizontal Push (Rotation A) 3x4-8


Superset 1 Pull (Rotation A) 3x6-8+α
Calf Raises/Forearms (Rotation A) 3-5x(AMRAP/10-20 + α)
Horizontal Push (Rotation B) 3-4x(8-12/AMRAP)
Superset 2 Pull (Rotation A) 3x6-8+α
Leg Raises/(Reverse/Hammer) Curls 3-5x(AMRAP/10-20 + α)
Triceps (Rotation B) 3x8-15
Superset 3 Biceps (Rotation B) 3x6-10
Facepulls/Rear Delt Flies/Band Pullaparts 3-4x10-20

Banded RDL/Good Morning 3-5x8-15


Superset 1
Leg Raises 3-6xAMRAP
Pull (Rotation C) 3xAMRAP/Cluster Set: 5’
Superset 2
Side Neck Curls 3-4x8-15 (each side)
Facepulls/Rear Delt Flies/Band Pullaparts 3-4x10-20
Superset 3 Ring Hamstring Curls 3xAMRAP
Triceps (Rotation C)/Chest Flies/Forearms (Rotation B) 3x10-20
Ring Pike Pushups/HSPU (Wall)/Elevated Pike Pushups 3-5xAMRAP
Superset 1 Pull (Rotation B) 3xAMRAP
Triceps (Rotation A) 3-4x8-15+ α
Triceps (Rotation B) 2-4x10-20
Superset 2 Biceps (Rotation A) 3-4x8-10 + α
(Facepulls/Rear Delt Flies/Band Pullaparts)/Forearms (Rotation A) 3x10-20 + α
Band Curls 2-4x12-25
Superset 3
Forearms (Rotation A/B) 2-4x12-25

Horizontal Push (Rotation B) 3x6-12


Superset 1 Pull (Rotation B) 3x8-15+α/RGS:20-25
Calf Raises/Forearms (Rotation A/B) 3-5x(AMRAP/10-20 + α)
Horizontal Push (Rotation B) 3-4x8-15/Cluster Set: 5’
Superset 2 Pull (Rotation B) 3-4x10-20/Cluster Set: 3-4’
Leg Raises/(Reverse/Hammer) Curls 3-5x(AMRAP/10-20 + α)
Triceps (Rotation B) 3x8-15
Superset 3 Biceps (Rotation B) 3x6-10
Facepulls/Rear Delt Flies/Band Pullaparts 3-4x10-20
R1 G B R2 G B
A FULL RTO Pushups – Pseudo-Planche Ring Pushups – One Arm Pushups - Pseudo-Planche Pushups

RTO Pushups – RTO Dips - Pseudo-Planche Ring Pushups – Bulgarian Dips – Ring Dips - Pseudo-Planche Pushups
B
Bulgarian Pushups – Close Grip Pushups

Notes All Pushup variations can be: Regular – Decline – Leaning Forward

A Front Lever Pullups – C2B Pullups – NH Style Pullups – Columbo Pullups – Gironda Pullups – Cannonball Pullups

B Close Grip Pullups – Cannonball Pullups – Lat Rows

C Pullups – Inverted Rows (Feet elevated) (N/S) – Rack Chins – Front Lever Pulls

A: All the grip positions are available (Pronated, Neutral, Supinated and a Mix), Grip Width should be in the shoulder width range (~1.2-
0.8x SW)
Notes
B: Available GPs are Neutral and Supinated and GW should be Close grip
C: Available GPs are Neutral and Pronated and GW should be Wide or Medium
A Ring Extensions – Band Pushdowns

B Band Extensions – One arm Pushdowns – “Chest Expander” Side Extensions – Doubled Band Pushdowns

C Gainsborough Press (Bodyweight JM Press) - “Chest Expander” Side Extensions

A Pelican Curls – Ring Curls – One arm Ring Curls

B Banded Pelican Curls – Ring Curls – Band Curls

A Hammer Curls – Reverse Curls – Band Wrist Curls

B Band Hammer Curls – Band Reverse Curls – Band Wrist Extensions

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