WORKOUTS INCLUDED

The following workout splits are included in this PDF:

3 day Massive Junk full body
4 day Massive Junk full body
4 day Massive Junk upper/posterior
5 day Massive Junk upper/posterior
5 day Massive Junk body part split

This is not your typical workout approach. It’s not junk, as in trash, but rather a solid way to clear away some clutter from major workout days and toss them into a junk pile - or junk workout.

Building a solid program can get messy. There are always bits and pieces lying around after I program major movements and minor body parts such as arms. Questions arise such as, where should I add in my…

Calf exercises
Traps exercises
Maybe extra arm work
Forearm exercises
Rear delts
Ab work
Etc.

Now, you can certainly add this work into your existing split but it can lengthen training sessions and often - if you’re like me - you push some of this work aside because you’re simply done for the day after the big hitters.

This describes me perfectly.

Enter, the junk day.

A junk training day makes working these minor bits and pieces enjoyable. It relieves some of the time pressure found during major sessions and creates a special day each week to attack less intense body parts. You can also take some of the arm work you want to fit in on a full body workout or upper/lower (or posterior) session and fit it in on a junk day.

12 Weeks to Better Push-Ups and Pull-Ups PDF

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