Meat Cathedral

Current bulk split. Works well for building a bigger back. I made the split in September and put it into practice 01 Oct 2025.

• Warm-up: stretch what you’re training first — side-to-side single leg squats
• Zercher deadlift/squat — 11-9-7-5-3-1 (compound)
• Hanging leg raises (sides/center) — decompress back/abs
• Lighter front squats (paused) — core/legs/back
• Ab wheel rollouts or crunchies
• Kettlebell lunges + press — legs/core/functional
• Overhead or suitcase carries — abs

• Warm-up: stretch what you’re training first — seated cable rows
• Light deficit deadlifts — low back
• Rear delt flys — rear delts
• Chest-supported rows — back
• Hammer curls — biceps
• Single-arm cable rows — back
• EZ bar forearm curls (in/mid/out) — biceps & forearms

• Flys (dumbbell or machine) — chest warm-up/activation
• Heavy flat or incline barbell press — compound
• Slight incline dumbbell press — chesticles
• Tricep pushdowns — tricexuals
• Chest machine — chest isolation
• Shoulders: Arnold press / cable side fly superset
• Front delt dumbbell flys — deltoid
• Skull crushers — tricexuals

• Active recovery / mobility / easy cardio / restoration work

• Shirokov pull / muscle-up warmups — Bibliarium
• Explosive pullups — 11-9-7-5-3-1 (compound)
• Seated rows — back
• Upright rows — full delts/traps
• Back extensions — lower/mid back

• Incline press — chest upper
• Barbell rows — back
• Pec deck — chest
• Lat pulldowns (machine or cable) — back
• Incline dumbbell — chest/shouldies
• Rear delt/trap flys — back
• Sulek pushdowns — trisexuals
• EZ bar curls — biceps

Test