Hunter Labrada Reveals Eight-Week Training Split That Will Lead Into 2022 Olympia Prep

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Hunter Labrada shares an eight-week split that will help him get close to the Olympia title.

Hunter Labrada celebrated the Fourth of July by sharing his newest eight-week split in the gym. Labrada finished fourth in the 2021 Olympia last year and is looking for a better result this time around.

Labrada took to his YouTube page to share a video of the eight-week split he will be using to close out the summer. Once this split is complete, Labrada will fully enter his 2022 Olympia prep to put the finishing touches on what he hopes will be a championship come December. In 2021, Labrada finished behind Brandon Curry, Hadi Choopan, and reigning two-time champion Big Ramy.

This split features compound movements on different days, including legs, to “build work capacity.” He also decided to get rid of cable presses as he felt the weight was causing a difference in form. Labrada decided to substitute additional incline and shoulder presses.

Over the course of the next eight weeks, Hunter Labrada will work legs once every nine days. This is supposed to take pressure off his knees in an attempt to keep them healthy.

Hunter Labrada

Hunter Labrada’s Full Eight-Week Training Split

Hunter Labrada wrote out his entire plan for the next two months on a board and walked his viewers through the plan. Below, you can find an outline of the entire workout plan that Labrada put together.

Pull A

  • Supported Straight-Arm Pushdowns – 2 sets
  • Unilateral Nautilus Pulldown – 2 sets
  • Arsenal T-Bar Row – 2 sets
  • Prime Row – 2 sets
  • Rear Delt Flye – 2 sets

Push A

  • Cable Flye – 2 sets
  • Prime Incline Press – 2 sets
  • Prime Shoulder Press – 2 sets
  • Supported Y-Raise – 2 sets
  • Dense Metabolic Circuit Work For Both Muscle Groups (presses and flyes, lateral raises and push-ups) – 2 sets

Arms

  • Dumbbell Preacher Curls – 2 sets
  • Cuff Triceps Extension – 2 sets
  • Supported Step-Forward Cable Curls – 2 sets
  • Seated Overhead Extensions – 2 sets
  • Abmat Crunches – 3 sets
  • Hanging Leg Raises – 3 sets

Legs

  • Standing Calf Raises – 2 sets, second set drop-set
  • Seated Calf Raises – 1 set
  • Seated Hamstring Curl – 2 sets
  • Banded Hack Squat – 1 set
  • Unilateral Hip Press – 1 set
  • Leg Extensions – 1 set
  • Adductors – 1 set

Off Day

Pull B

  • Unilateral Supported Straight Arm Row – 2 sets
  • Unilateral Cable Pulldown (lat focus) – 2 sets
  • Unilateral Rogers 3-Way Row – 2 sets
  • Arsenal T-Bar – 2 sets
  • Prime Row – 2 sets
  • Rear Delt Flye – 2 sets

Push B

  • Pec Deck Flye – 2 sets
  • Reverse Band Smith Machine Incline Press – 3 sets
  • Supported Y-Raise – 2 sets
  • Prime Shoulder Press – 3 sets
  • Dense Metabolic Circuit Work For Both Muscle Groups – 3 sets

Arms

  • Strive Biceps Curls – 2 sets
  • Cuff Triceps Extension – 2 sets
  • Seated Cable Curls – 2 sets
  • Unilateral Overhead Cuff Extensions – 2 sets
  • Abmat Crunches – 3 sets
  • Hanging Leg Raises – 3 sets

 

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