LIMIT BREAKER

By Protein-Man
 Main Day #1: Low-Medium Rep Range

Exercise Sets Reps

Full RTO Pushups (Decline/ Ϟ) 3 4-6
Superset #1 FAOAC/M. Chinups/One Arm Rows  φ 3 ~3-6~/~4-8~
Calf Raises 3 AMRAP
Full RTO Pushups (Regular) / Decline Ring Pushups Ϟ 3-4 6-8
Superset #2 Front Lever Pullups  φ/One Arm Rows  φ 3 6-10/~6-8~
Shrugs 3 10-20
Ring Curls (PelicanΔ/One Arm) 3-4 8-12//~6-10~
Superset #3 (Ring/Band) Extensions 3-4 12-20
Rear Delt Ring Fly/ Ring “Y-Fly” 3-4 15-20
Ring/Band Curls 2-4 15-25
Superset #4 Band (Extensions/Pushdowns) 2-4 12-20
Leg Raises/Zombie Crunches/Regular Crunches 2-4 AMRAP
N.O. Legs
+ The symbol “ φ” means a mechanical Dropset. “Ϟ” means “Leaning forward throughout the movement”. And “Δ” means
doing the full movement until failure and then do eccentrics only.

Notes +A rep range between two “~” symbols means that you have that specific rep range FOR EACH SIDE. For example: “~8-12~”
means 8-12 reps on EACH SIDE.

+FAOAC = Finger Assisted One arm Chinups and M.Chinups = Mantel Chinups
 Side Day(s): Adding Tonnage

Exercise Sets Reps

(Ring/Regular) Pike Pushups/YFlys/Band Lateral Raises 3-4 AMRAP/15-20
Inverted Rows/Rear Delt Flies/Facepulls 3-4 AMRAP/15-20
Superset #1
Neck Work 3-4 20-25
Scapular Protraction (Plank) 3-4 15-25
Band (Extensions/Pushdowns) (U/B) 3-4 12-20/~12-20~
Reverse Curls/Hammer Curls (Bands/Rings) 3-4 10-20
Superset #2
Ring Hamstring Curls / Band Good Morning 3-4 15-25
Leg Raises/Zombie Crunches/Planks/Rollouts 3-4 AMRAP
N.O. Legs
+ ( Plank) means after doing the protractions, you stay in the plank position until your abs tire out, this is OPTIONAL.
Notes
+(U/B) means Unilateral OR Bilateral
 Main Day #2: Arm isolation focused

Exercise Sets Reps

RTO Dips/ Ring Pike Pushup/One arm Pushup 3 AMRAP/4-6/AMRAP
Superset #1 or #2 Close Grip Chinup (Ring/Regular) / Front Lever Pullups 3 8-12
Calf Raises 3 AMRAP
Ring Curls (PelicanΔ/One Arm) 3-4 8-12//~6-10~
Superset #2 or #1 (Ring/Band) Extensions 3-4 12-20
Rear Delt Ring Fly/ Ring “Y-Fly”/Shrugs 3-4 15-20
Ring/Band Curls 2-4 15-25
Superset #3 Band (Extensions/Pushdowns) 2-4 12-20
Leg Raises/Zombie Crunches 2-4 AMRAP
N.O. Legs
+You can do either the compounds or the stretch-based arm exercises first (As in pre-exhaustion).
+SS#3´s purpose is to accumulate blood and metabolites in the arms, minimal or no-rest between supersets is better
Notes
+ The symbol “Δ” means doing the full movement until failure and then do eccentrics only
 Main Day #3: Medium-High Rep Range

Exercise Sets Reps

Ring Pushups Ϟ/ Decline Ring Pushups Ϟ 3-4 6-8
Superset #1 FAOAC/M. Chinups/One Arm Rows  φ 3 6-10/~6-8~
Calf Raises 3 AMRAP
RTO Dips/Ring Pushups Ϟ 3-4 8-12
Superset #2 Front Lever Pullups  φ/C2B Pullups ₸ 3 6-12/AMRAP
Shrugs 3 10-20
Ring Curls (PelicanΔ/Regular/One Arm) 3-4 8-12//~6-10~
Superset #3 (Ring/Band) Extensions 3-4 12-20
Rear Delt Ring Fly/ Ring “Y-Fly” 3-4 15-20
Ring/Band Curls 2-4 15-25
Superset #4 Band (Extensions/Pushdowns) 2-4 12-20
Leg Raises/Zombie Crunches 2-4 AMRAP
N.O. Legs
+ The symbol “ φ” means a mechanical Dropset.
+ “Ϟ” means “Leaning forward throughout the movement”.
Notes + “₸” means to do a Rest pause.
+And “Δ” means doing the full movement until failure and then do eccentrics only
 Case #1: (7-10/10) Recovered
- 5 day cycle
Monday Tuesday Wednesday Thrusday Friday Saturday Sunday

Main Day #1 Side Day #1 Main Day #2 Side Day #2 Main Day #3 Rest Rest
 Case #2: (5-6/10) Recovered
- 8 day cycle
Monday Tuesday Wednesday Thrusday Friday Saturday Sunday Monday

Main Day #1 Side Day #1 Rest Day Main Day #2 Side Day #2 Rest Day Main Day #3 Rest Day
 Case #3: (1-4/10) NEED A DELOAD!!!
- 10 day cycle
Monday Tuesday Wednesday Thrusday Friday Saturday Sunday Monday Tuesday Wednesday

Main Day Main Side Day Main

Rest Day Side Day #1 Rest Day Rest Day Rest Day Rest Day
#1 Day #2 #2 Day #3