5 Day Split: Villain Mode

Scorpion King

Well-known member
Hero Pronouns: He/him
Posts: 392
So a handful of years ago I made "Hero mode", utilizing some of the best techniques I knew at the time. Recently Dwayne the Rock Johnson's trainer released one of the routines the big man used to train for Black Adam, which is dubbed Villain mode. This is my take on that style of training!

CHEST
Cable Crossover (3 x 12; 4 w/ 3 sec negatives, 4 w/ 3 sec hold, 4 regular)
Dumbbell Bench Press (3 x 20)
Incline Dumbbell Press (4 x 8,8, 12 w/ 2 sec hold, 12 w/ 2 sec hold)
TRI-SET: Dumbbell Floor Fly + Dumbbell Floor Press + Chest Dips (2 x 8,8, to failure)

LEGS
Dumbbell Side Lunges (3 x 5 per side)
Glute Bridges (3 x 10 w/ 2 sec hold)
Dumbbell Spanish Squat (3 x 25; 10 w/ 3 sec negatives, 10 w/ 3 sec hold, 5 regular)
TRI-SET: Leg Press + Dumbbell Lunges + Goblet Squat (2 x 20, 12 per side, and 20)
Barbell Squat (3 x 10 w/ slow negative and 2 sec hold)
Bridge Curl (2 x 12 with 2 sec hold)
Single Calf Raises (60 second AMRAP each eg)

BACK
Reverse grip Pull-down (3 x 12; 4 w/ 3 sec negatives, 4 w/ 3 sec hold, 4 regular)
Kneeling One Arm Pull-down (3 x 8 per side w/ 2 sec hold)
T-Bar Row (2 x 20)
Seated Cable Row (2 x 12; 8 alternating, 4 regular)
Pull-ups (2 x to failure; 3 sec negatives)
TRI-SET: Reverse Cable Row + Overhand Cable Row + Straight Arm Pull-down (2 x 8 each)

SHOULDERS
Face-pull (3 x 12; 4 w/ 3 sec negatives, 4 w/ 3 sec hold, 4 regular)
Cable W Raises (2 x 12; 2 sec hold at top)
Cable Lateral Raises (2 x 8 per side; 3 sec negative)
Dumbbell Lateral Raises (2 x 12 per side alternating)
SUPERSET: Dumbbell Shoulder Press + Plate Raises (3 x 20 and 12 respectively)

ARMS
Rope Push-down (3 x 20)
Dumbbell Skull Crusher (2 x 12; 4 w/ 3 sec negatives, 4 w/ 3 sec hold, 4 regular)
TRI-SET: Alternating Reverse Push-downs + Alternating Push-downs + Dumbbell Kickbacks (2 x 10 each; 2 sec holds on kickbacks)
Barbell Curl (3 x 20)
Lip Buster Curls (2 x 12; 4 w/ 3 sec negatives, 4 w/ 3 sec hold, 4 regular)
TRI-SET: Incline Dumbbell Curl + Incline Hammer Curl + Spider Curl (2 x 8 each; alternating hold on inclines, 2 sec hold on spiders)
 
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