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I was surprised this routine got me jacked. put on some good size and strength. I was skeptical. It made me rethink things. I am running some SARMS but no roids.
TRAINING PROTOCOLS
Each muscle group will get the benefit of your tyranny twice per week, and volume will be adjusted for optimal recovery.
ROUND 1
◦ The first workouts of the week will be a heavyduty, all-out assault.
◦ Complete all the sets and reps of a single exercise, taking every set to or near failure, then swap body parts for the next exercise for its full set and rep scheme.
◦ Take sufficient breaks to build up your strength, but rather than continue to work that same muscle group again as in a traditional body-part workout, switch to the antagonist muscle. Once you complete that exercise, go back to the first muscle group and continue the cycle. The idea is to completely blast the muscle(s) via that particular exercise before attacking its antagonist partner.
ROUND 2
◦ The second workouts of the week will be lighter, high-set, fatigue-inducing punishment.
◦ Focus is on traditional superset/triset style workouts with no rest between exercises until all the exercises of the superset (or triset) are complete.
◦ The split is scheduled so that all the upper-body training hits the weekend so you can strut around stacked, pumped, and in charge.
TRAINING SPLIT
DAY 1: Quads, hams, calves, abs
DAY 2: Chest, back, traps
DAY 3: Shoulders, triceps, biceps
DAY 4: Quads, hams, calves, abs
DAY 5: Chest, back, traps
DAY 6: Shoulders, triceps, biceps
DAY 7: Rest
WORKOUT, ROUND 1
DAY 1: QUADS/HAMS/CALVES/ABS
◦ Squat: 4 sets, 8 reps, 2–2 1/2 min. rest
◦ Lying Leg Curl: 4 sets, 8 reps, 2–2 1/2 min. rest
◦ Standing Calf Raise: 4 sets, 8 reps, 2–2 1/2 min. rest
◦ Leg Press: 3 sets, 10 reps, 2 min. rest
◦ Straight-leg Deadlift: 3 sets, 10 reps, 2 min. rest
◦ Seated Calf Raise: 3 sets, 10 reps, 2 min. rest
◦ Decline Weighted Crunch: 4 sets, 10 reps, 2 min. rest
◦ Single-leg Extension: 4 sets, 12 reps, 1 1/2–2 min. rest
◦ Seated Single-leg Curl: 4 sets, 12 reps, 1 1/2–2 min. rest
◦ Hanging Leg Raise: 4 sets, 12 reps, 1 1/2–2 min. rest
*Complete all sets for each exercise before moving to next exercise.
DAY 2: CHEST/BACK/TRAPS
◦ Bench Press: 4 sets, 8 reps 2–2 1/2 min. rest
◦ Lat Pulldown (wide grip): 4 sets, 8 reps, 2–2 1/2 min. rest
◦ Dumbbell Shrug: 4 sets, 8 reps, 2–2 1/2 min. rest
◦ Incline Dumbbell Press: 3 sets, 10 reps, 2 min. rest
◦ Lat Pulldown (palms in): 3 sets, 10 reps, 2 min. rest
◦ Upright Row: 3 sets, 10 reps, 2 min. rest
◦ Machine Flye: 4 sets, 12 reps, 1 1/2–2 min. rest
◦ Seated Cable Row: 4 sets, 12 reps, 1 1/2–2 min. rest
◦ Barbell Shrug: 4 sets, 12 reps, 1 1/2–2 min. rest
◦ Cable Crossover: 3 sets, 12 reps, 1 1/2–2 min. rest
◦ Straight-arm Pulldown: 3 sets, 12 reps, 1 1/2–2 min. rest
◦ Bentover Lateral Raise: 3 sets, 12 reps, 1 1/2–2 min. rest
*Complete all sets for each exercise before moving to next exercise.
DAY 3: SHOULDERS/TRICEPS/BICEPS
◦ Barbell Overhead Press: 4 sets, 8 reps, 2–2 1/2 min. rest
◦ Skull Crusher: 4 sets, 8 reps, 2–2 1/2 min. rest
◦ Barbell Curl: 4 sets, 8 reps, 2–2 1/2 min. rest
◦ Lateral Raise: 3 sets, 10 reps, 2 min. rest
◦ Pushdown: 3 sets, 10 reps, 2 min. rest
◦ Preacher Curl: 4 sets, 12 reps, 1 1/2–2 min. rest
◦ Dumbbell Front Raise: 4 sets, 12 reps, 1 1/2–2 min. rest
◦ Seated Overhead Extension: 4 sets, 12 reps, 1 1/2–2 min. rest
◦ Seated Alternating Dumbbell Curl: 4 sets, 12 reps, 1 1/2–2 min. rest
*Complete all sets for each exercise before moving to next exercise.
WORKOUT, ROUND 2
DAY 4: QUADS/HAMS/CALVES/ABS
◦ Squat triset with
◦ Leg Extension
◦ Seated Leg Curl: 4 sets, 12 reps, 3 min. rest
◦ Standing Calf Raise superset with
◦ Decline Situp (weighted): 3 sets, 15 reps 2 min. rest
◦ Leg Press triset with
◦ Hack Squat
◦ Lying Leg Curl: 3 sets, 10 reps, 3 min. rest
◦ Seated Calf Raise superset with
◦ Twisting Crunch: 4 sets, 15 rest, 2 min. rest
◦ Front Squat (Smith Machine) triset with
◦ Single-leg Standing Leg Curl
◦ Rope Ab Crunch: 4 sets, 10 reps, 2 1/2 min. rest
*Exercises that are grouped together are performed one after another with minimal rest after all of the reps for the set are completed. Rest the prescribed time before continuing back through the group of exercises until all of the sets are complete. Then move to the next group.
DAY 5: CHEST/BACK/TRAPS
◦ Flat Dumbbell Press triset with
◦ Seated Cable Wide-grip High Row
◦ Dumbbell Shrug: 4 sets, 12 reps 3 min. rest
◦ Incline Press triset with
◦ Lat Pulldown
◦ Bentover Lateral Raise: 3 sets, 10 reps, 2–2 1/2 min. rest
◦ Incline Flye triset with
◦ Seated Cable Low Row
◦ Dumbbell Shrug: 3 sets, 12 reps, 2–2 1/2 min. rest
◦ Decline Dumbbell Press triset with
◦ Chinup (palmsfacing in)
◦ Upright Row: 4 sets, 10 reps, 2–2 1/2 min. rest
*Exercises that are grouped together are performed one after another with minimal rest after all of the reps for the set are completed. Rest the prescribed time before continuing back through the group of exercises until all of the sets are complete. Then move to the next group.
DAY 6: SHOULDERS/TRICEPS/BICEPS
◦ Dumbbell Press triset with
◦ Dumbbell Skull Crusher
◦ Barbell Curl: 4 sets, 12 reps, 3 min. rest
◦ Cable Lateral Raise triset with
◦ Rope Pushdown
◦ Cable Curl: 3 sets, 10 reps, 2–2 1/2 min. rest
◦ Cable Front Raise triset with
◦ Overhead Rope Extension
◦ Single-arm Preacher Curl: 3 sets, 12 reps, 2–2 1/2 min. rest
◦ Bentover Lateral Raise triset with
◦ Seated Dumbbell Extension
◦ Seated Dumbbell Curl: 4 sets, 10 reps, 2–2 1/2 min. rest
*Exercises that are grouped together are performed one after another with minimal rest after all of the reps for the set are completed. Rest the prescribed time before continuing back through the group of exercises until all of the sets are complete. Then move to the next group.
TRAINING PROTOCOLS
Each muscle group will get the benefit of your tyranny twice per week, and volume will be adjusted for optimal recovery.
ROUND 1
◦ The first workouts of the week will be a heavyduty, all-out assault.
◦ Complete all the sets and reps of a single exercise, taking every set to or near failure, then swap body parts for the next exercise for its full set and rep scheme.
◦ Take sufficient breaks to build up your strength, but rather than continue to work that same muscle group again as in a traditional body-part workout, switch to the antagonist muscle. Once you complete that exercise, go back to the first muscle group and continue the cycle. The idea is to completely blast the muscle(s) via that particular exercise before attacking its antagonist partner.
ROUND 2
◦ The second workouts of the week will be lighter, high-set, fatigue-inducing punishment.
◦ Focus is on traditional superset/triset style workouts with no rest between exercises until all the exercises of the superset (or triset) are complete.
◦ The split is scheduled so that all the upper-body training hits the weekend so you can strut around stacked, pumped, and in charge.
TRAINING SPLIT
DAY 1: Quads, hams, calves, abs
DAY 2: Chest, back, traps
DAY 3: Shoulders, triceps, biceps
DAY 4: Quads, hams, calves, abs
DAY 5: Chest, back, traps
DAY 6: Shoulders, triceps, biceps
DAY 7: Rest
WORKOUT, ROUND 1
DAY 1: QUADS/HAMS/CALVES/ABS
◦ Squat: 4 sets, 8 reps, 2–2 1/2 min. rest
◦ Lying Leg Curl: 4 sets, 8 reps, 2–2 1/2 min. rest
◦ Standing Calf Raise: 4 sets, 8 reps, 2–2 1/2 min. rest
◦ Leg Press: 3 sets, 10 reps, 2 min. rest
◦ Straight-leg Deadlift: 3 sets, 10 reps, 2 min. rest
◦ Seated Calf Raise: 3 sets, 10 reps, 2 min. rest
◦ Decline Weighted Crunch: 4 sets, 10 reps, 2 min. rest
◦ Single-leg Extension: 4 sets, 12 reps, 1 1/2–2 min. rest
◦ Seated Single-leg Curl: 4 sets, 12 reps, 1 1/2–2 min. rest
◦ Hanging Leg Raise: 4 sets, 12 reps, 1 1/2–2 min. rest
*Complete all sets for each exercise before moving to next exercise.
DAY 2: CHEST/BACK/TRAPS
◦ Bench Press: 4 sets, 8 reps 2–2 1/2 min. rest
◦ Lat Pulldown (wide grip): 4 sets, 8 reps, 2–2 1/2 min. rest
◦ Dumbbell Shrug: 4 sets, 8 reps, 2–2 1/2 min. rest
◦ Incline Dumbbell Press: 3 sets, 10 reps, 2 min. rest
◦ Lat Pulldown (palms in): 3 sets, 10 reps, 2 min. rest
◦ Upright Row: 3 sets, 10 reps, 2 min. rest
◦ Machine Flye: 4 sets, 12 reps, 1 1/2–2 min. rest
◦ Seated Cable Row: 4 sets, 12 reps, 1 1/2–2 min. rest
◦ Barbell Shrug: 4 sets, 12 reps, 1 1/2–2 min. rest
◦ Cable Crossover: 3 sets, 12 reps, 1 1/2–2 min. rest
◦ Straight-arm Pulldown: 3 sets, 12 reps, 1 1/2–2 min. rest
◦ Bentover Lateral Raise: 3 sets, 12 reps, 1 1/2–2 min. rest
*Complete all sets for each exercise before moving to next exercise.
DAY 3: SHOULDERS/TRICEPS/BICEPS
◦ Barbell Overhead Press: 4 sets, 8 reps, 2–2 1/2 min. rest
◦ Skull Crusher: 4 sets, 8 reps, 2–2 1/2 min. rest
◦ Barbell Curl: 4 sets, 8 reps, 2–2 1/2 min. rest
◦ Lateral Raise: 3 sets, 10 reps, 2 min. rest
◦ Pushdown: 3 sets, 10 reps, 2 min. rest
◦ Preacher Curl: 4 sets, 12 reps, 1 1/2–2 min. rest
◦ Dumbbell Front Raise: 4 sets, 12 reps, 1 1/2–2 min. rest
◦ Seated Overhead Extension: 4 sets, 12 reps, 1 1/2–2 min. rest
◦ Seated Alternating Dumbbell Curl: 4 sets, 12 reps, 1 1/2–2 min. rest
*Complete all sets for each exercise before moving to next exercise.
WORKOUT, ROUND 2
DAY 4: QUADS/HAMS/CALVES/ABS
◦ Squat triset with
◦ Leg Extension
◦ Seated Leg Curl: 4 sets, 12 reps, 3 min. rest
◦ Standing Calf Raise superset with
◦ Decline Situp (weighted): 3 sets, 15 reps 2 min. rest
◦ Leg Press triset with
◦ Hack Squat
◦ Lying Leg Curl: 3 sets, 10 reps, 3 min. rest
◦ Seated Calf Raise superset with
◦ Twisting Crunch: 4 sets, 15 rest, 2 min. rest
◦ Front Squat (Smith Machine) triset with
◦ Single-leg Standing Leg Curl
◦ Rope Ab Crunch: 4 sets, 10 reps, 2 1/2 min. rest
*Exercises that are grouped together are performed one after another with minimal rest after all of the reps for the set are completed. Rest the prescribed time before continuing back through the group of exercises until all of the sets are complete. Then move to the next group.
DAY 5: CHEST/BACK/TRAPS
◦ Flat Dumbbell Press triset with
◦ Seated Cable Wide-grip High Row
◦ Dumbbell Shrug: 4 sets, 12 reps 3 min. rest
◦ Incline Press triset with
◦ Lat Pulldown
◦ Bentover Lateral Raise: 3 sets, 10 reps, 2–2 1/2 min. rest
◦ Incline Flye triset with
◦ Seated Cable Low Row
◦ Dumbbell Shrug: 3 sets, 12 reps, 2–2 1/2 min. rest
◦ Decline Dumbbell Press triset with
◦ Chinup (palmsfacing in)
◦ Upright Row: 4 sets, 10 reps, 2–2 1/2 min. rest
*Exercises that are grouped together are performed one after another with minimal rest after all of the reps for the set are completed. Rest the prescribed time before continuing back through the group of exercises until all of the sets are complete. Then move to the next group.
DAY 6: SHOULDERS/TRICEPS/BICEPS
◦ Dumbbell Press triset with
◦ Dumbbell Skull Crusher
◦ Barbell Curl: 4 sets, 12 reps, 3 min. rest
◦ Cable Lateral Raise triset with
◦ Rope Pushdown
◦ Cable Curl: 3 sets, 10 reps, 2–2 1/2 min. rest
◦ Cable Front Raise triset with
◦ Overhead Rope Extension
◦ Single-arm Preacher Curl: 3 sets, 12 reps, 2–2 1/2 min. rest
◦ Bentover Lateral Raise triset with
◦ Seated Dumbbell Extension
◦ Seated Dumbbell Curl: 4 sets, 10 reps, 2–2 1/2 min. rest
*Exercises that are grouped together are performed one after another with minimal rest after all of the reps for the set are completed. Rest the prescribed time before continuing back through the group of exercises until all of the sets are complete. Then move to the next group.
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