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I've switched from a conventional routine (like in magazines) to this style of training. So far my strength has improved dramatically eventhough I just complete PCT on a 6 month cycle. I kept all of my strength gains from this cycle.
I. Back/Biceps
A. Deadlift:
1. Progressive warmup with sets of 1-3 reps using working weight. Perform 1 sets for 5 reps. Every 2-3 weeks reduce number of reps by 1 and increase resistance accordingly. (i.e. week 1 & 2 = 5 reps, 3,4 & 5 = 4 reps, 6 & 7 = 3 reps, etc.)
2. Perform 1 set of 8-10 reps plus one to 2 forced reps
B. Pull-Up: 2 sets of 5-8 reps plus 1 forced rep
C. Barbell Row: 1 sets of 5-8 reps
D. Standing E-Z Bar Curl: 2 sets of 5-8 reps + 2 forced reps
E. Preacher Curl: 1 Sets of 5-8 reps + 2 forced reps
II. Legs
A. Squat:
1. Progressive warmup. 1 sets of 5 reps. Drop number of reps every 2-3 weeks.
2. Set of 8-10 reps plus one to 2 forced reps.
B. Leg Press: 2 sets of 8-10 reps plus 1 forced rep.
C. Calves Superset: Set of Standing Calf Raise for 10 reps followed immediately by Seated Calf Raise for 10 reps.
D. Shoulder Press Machine: 2 sets of 3-5 reps plus 1 forced rep.
E. Lateral Raise: 1 sets of 6-8 reps plus 1 forced rep.
F. Upright Row: 1 sets of 6-8 reps.
G. Bent Lateral: 1 sets of 6-8 rep plus 1 forced rep.
III. CHEST/TRICEPS/ABS
A. Flat Bench
1. Progressive warmup. 1 sets of 5 reps. Drop number of reps every 2-3 weeks.
2. 1 Set of 8-10 reps plus 1 to 2 forced reps.
B. Incline Hammer Press: 2 sets of 5-8 reps plus one forced rep
C. Dips: 1 sets of 5-8 reps plus one forced rep
D. French Press: 2-3 sets of 5-8 reps plus one forced rep
E. Leg Raise: 1-2 sets to failure, 3 second pause on reps
F. Crunch Machine: 1-2 sets of 15 reps, 3 second pause
Key Principles:
1. Never train bodypart more than once per week
2. Train every other day or every 3rd day
3. Workouts should last 45-60 minutes
4. Rest 3-4 minutes between sets, 1-2 minutes between warmup sets
5. Stretch between sets
I. Back/Biceps
A. Deadlift:
1. Progressive warmup with sets of 1-3 reps using working weight. Perform 1 sets for 5 reps. Every 2-3 weeks reduce number of reps by 1 and increase resistance accordingly. (i.e. week 1 & 2 = 5 reps, 3,4 & 5 = 4 reps, 6 & 7 = 3 reps, etc.)
2. Perform 1 set of 8-10 reps plus one to 2 forced reps
B. Pull-Up: 2 sets of 5-8 reps plus 1 forced rep
C. Barbell Row: 1 sets of 5-8 reps
D. Standing E-Z Bar Curl: 2 sets of 5-8 reps + 2 forced reps
E. Preacher Curl: 1 Sets of 5-8 reps + 2 forced reps
II. Legs
A. Squat:
1. Progressive warmup. 1 sets of 5 reps. Drop number of reps every 2-3 weeks.
2. Set of 8-10 reps plus one to 2 forced reps.
B. Leg Press: 2 sets of 8-10 reps plus 1 forced rep.
C. Calves Superset: Set of Standing Calf Raise for 10 reps followed immediately by Seated Calf Raise for 10 reps.
D. Shoulder Press Machine: 2 sets of 3-5 reps plus 1 forced rep.
E. Lateral Raise: 1 sets of 6-8 reps plus 1 forced rep.
F. Upright Row: 1 sets of 6-8 reps.
G. Bent Lateral: 1 sets of 6-8 rep plus 1 forced rep.
III. CHEST/TRICEPS/ABS
A. Flat Bench
1. Progressive warmup. 1 sets of 5 reps. Drop number of reps every 2-3 weeks.
2. 1 Set of 8-10 reps plus 1 to 2 forced reps.
B. Incline Hammer Press: 2 sets of 5-8 reps plus one forced rep
C. Dips: 1 sets of 5-8 reps plus one forced rep
D. French Press: 2-3 sets of 5-8 reps plus one forced rep
E. Leg Raise: 1-2 sets to failure, 3 second pause on reps
F. Crunch Machine: 1-2 sets of 15 reps, 3 second pause
Key Principles:
1. Never train bodypart more than once per week
2. Train every other day or every 3rd day
3. Workouts should last 45-60 minutes
4. Rest 3-4 minutes between sets, 1-2 minutes between warmup sets
5. Stretch between sets