Atreides Revenge

Forged in exile. Built to come back stronger.

About This Program

Years of lifting and studying how the body trains, pulled into one structured system. This 5-day split is built for real life: efficient sessions, real progression, nothing wasted.

Built for intermediate-advanced lifters or ambitious beginners, any age. I didn’t want the knowledge to go to waste, so if it’s live, I’m running it myself.

How It Works

Same shape every day: warm-up, a power primer, a strength block (top set + back-off sets), and a cardio finisher — rotating through squat/push, press/pull, posterior chain, power/shoulders, and full-body accessory.

2 days on, 1 off, five-day week. I’m running it in a deficit right now, so volume’s a bit lower than usual. Run it 6 weeks or until progress stalls, then switch it up.

Before You Begin

Train at your own risk — I’m not responsible for injuries.

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Get The Program

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Day 1 — Squat & Upper Push

Warm-up (2 rounds)

• Hip switch — 10/side
• Cat-camel — 10
• Hip CARs — 6
• Cossack plank — 20s/side

Plyometrics

• Broad jump — 4x3
• Single-leg lateral bound — 3x6/side

Strength

• High-bar back squat
  • Top set: 1x4
  • Back-off: 3x6
• DB incline press — 3x8
• Lateral raise — 3x15
• Hangs — 3x30s (feet on box, 90°)

Cardio

• Incline walk — 20 min
• Bike — 20 min
• Zone 2 (127–138 bpm)

Coach’s Notes

It might run a little long. Make sure to eat carbs 90 minutes before the workout — fast-digesting. Rest should always go by feel, and longer for compound movements.

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Day 2 — Incline Press, Pull & Arms

Warm-up (2 rounds)

• Cat-camel — 10
• Bird dog — 8/side
• Shoulder CAR, half-kneeling — 6
• KB hold-to-twist, lying — 6

Plyo / Power

• No-hands push-up — 3x6

Strength

• Cambered bar incline press
  • Top set: 1x3
  • Back-off: 3x6–8
• Neutral-grip pull-up — 3x6 (perfect form)

Superset

• Incline DB curl — 3x8
• DB French press — 3x12

Cardio

• Prowler push + pull — 15 yd each, 5 rounds, 1 min rest

Coach’s Notes

Pretty easy day. Make sure to get that stretch on the cambered incline press.

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Day 3 — Posterior Chain / Pull

Warm-up

• Core stability circuit (curl-up, side plank, bird dog) — 10 each
• Hip CARs — 6
• Glute bridge — 10

Power

• Kettlebell swing — 3x10

Strength

• Trap bar deadlift
  • Top set: 1x5
  • Back-off: 3x6
• Weighted dip — 4x6
• Chest-supported row — 3x10 (machine works too)
• Standing calf raise — 3x15
• Pallof press — 3x10/side

Cardio

• Zone 2 — 30 min (127–138 bpm)

Coach’s Notes

Try not to take too long on the deadlifts — I know it’s tempting.

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Day 4 — Power, Shoulders & Back

Warm-up (2 rounds)

• Shoulder CARs, half-kneeling — 6
• Thoracic rotation — 8/side
• Band pull-apart — 15

Plyo / Power

• Rotational med-ball throw — 3x5/side

Strength

• Kneeling landmine OHP
  • Top set: 1x4–5
  • Back-off: 3x6
• Weighted pull-up / lat pulldown — 3x8
• Face pull — 3x15
• Farmer’s carry — 3x40 yd

Cardio

• Prowler push/pull or bike sprints — 6–8 rounds, 1 min rest

Coach’s Notes

If you don’t have shoulder problems, the kneeling landmine can be an overhead press instead.

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Day 5 — Full Body / Weak Point Accessory

Warm-up

• Hip CARs — 6
• Cat-camel — 10
• Cossack squat — 8/side
• Ankle CARs — 6

Strength

• Bulgarian split squat — 3x8/leg
• Single-leg RDL — 3x8/side
• Leg extension — 2x12
• Standing calf raise — 3x15
• Reverse fly — 3x10
• Hammer curl — 3x10

Core

• Dead bug — 3x10/side
• Suitcase carry — 3x30 yd/side

Cardio

• Incline walk — Zone 2, 25 min

Coach’s Notes

Mostly here to get volume, since the other days are taxing and cardio load is already high. There’s a minimum amount of volume you should be doing every week — this isn’t a reason to slack off.

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