If you’re going to train five days per week, use the following training template:
Day 1:
Chest and Abs
Day 2:
Back and Calves
Day 3:
Shoulders and Abs
Day 4:
Legs
Day 5:
Upper Body and Abs
Your “Upper Body” day consists of 3 sets for the chest performed in the 8- to 10-rep range with 1 to 2 minutes of rest in between each set followed by arms training (biceps and triceps) in the 4- to 6-rep range.
In terms of the amount of weight to use for your 8- to 10-rep sets, it should be about 10% less than your heavy, 4- to 6-rep weight (about 75% of your 1RM). And the goal is to progress here like everywhere—once you hit ten reps, add weight.
In terms of your choice of exercises for this additional chest training, I recommend that you stick to incline pressing and dips.
For example, here’s a 5-day week on the program (and remember that “working sets” are your heavy, 4- to 6-rep sets and “optional” sets are for when you feel like you have a bit more juice left but aren’t mandatory):
DAY 1
CHEST & ABS
Incline Barbell Bench Press – Warm-up sets and then 3 working sets
Incline Dumbbell Bench Press – 3 working sets
Flat Barbell Bench Press – 3 working sets
Face Pull – 3 working sets of 8 to 10 reps per set with 1 to 2 minutes of rest in between these lighter sets
3 ab circuits
The face pull isn’t an exercise you see many people doing but it’s one of my favorites for strengthening the rotator cuff muscles, which are heavily involved in pressing
DAY 2
BACK & CALVES
Barbell Deadlift – Warm-up sets and then 3 working sets
Barbell Row – 3 working sets
Wide-Grip Pull-Up or Chin-Up – 3 working sets (weighted if possible)
Optional: Close-Grip Lat Pulldown – 3 working sets
Optional: Barbell Shrugs – 2 working sets
Calf Workout A
If you have lower-back issues, remember that you can swap the deadlift for a more lower-back-friendly variation like the sumo or hex deadlift, or you can drop it altogether and choose another “approved” exercise like the T-bar row.
DAY 3
SHOULDERS & ABS
Seated or Standing Barbell Military Press – Warm-up sets and then 3 working sets
Side Lateral Raise – 3 working sets
Bent-Over Rear Delt Raise – 3 working sets
3 ab circuits
DAY 4
LEGS
Barbell Squat – Warm-up sets and then 3 working sets
Leg Press – 3 working sets
Romanian Deadlift – 3 working sets
Calf Workout B
DAY 5
UPPER BODY & ABS
Incline Barbell Bench Press – Warm-up sets and then 3 sets of 8 to 10 reps per set with 1 to 2 minutes of rest in between these lighter sets
Barbell Curl – Warm-up sets and then 3 working sets
Close-Grip Bench Press – 3 working sets (no need to warm up after the chest pressing)
Alternating Dumbbell Curl – 3 working sets
Seated Triceps Press – 3 working sets
3 ab circuits
If you’re going to lift 5 days per week, I recommend that you start with this routine for your first eight to ten weeks. It’s the first phase of the workouts you’ll find in the bonus report.
In terms of which days to train on, most people like to lift Monday through Friday and take the weekends off, maybe doing some cardio on one or both of these days. This works well. Feel free to work your rest days however you want, though. Some people prefer to lift on the weekends and take off two days during the week.
Work your cardio in as needed. You can lift and do cardio on the same days without an issue.
If you’re going to train 4 days per week, use the following template:
Day 1:
Chest & Triceps & Calves
Day 2:
Back & Biceps & Abs
Day 3:
Upper Body & Calves
Day 4:
Legs & Abs
In this template, your “Upper Body” day consists of 3 sets for the chest performed in the 8- to 10-rep range followed by shoulders training.
Here’s an example of a 4-day week on the program:
DAY 1
CHEST & TRICEPS & CALVES
Incline Barbell Bench Press – Warm-up sets and then 3 working sets
Flat Barbell Bench Press – 3 working sets
Dip (Chest Variation, weighted if possible) – 3 working sets
Seated Triceps Press – 3 working sets
Calf Workout A
DAY 2
BACK & BICEPS & ABS
Barbell Deadlift – Warm-up sets and then 3 working sets
Barbell Row – 3 working sets
Wide-Grip Pull-Up or Chin-Up – 3 working sets (weighted if possible)
Barbell Curl – 3 working sets
3 ab circuits
DAY 3
UPPER BODY & CALVES
Incline Barbell Bench Press – Warm-up sets and then 3 sets of 8 to 10 reps per set with 1 to 2 minutes of rest in between these lighter sets
Seated or Standing Barbell Military Press – Warm-up sets and then 3 working sets
Side Lateral Raise – 3 working sets
Bent-Over Rear Delt Raise – 3 working sets
Calf Workout B
DAY 4
LEGS & ABS
Barbell Squat – Warm-up sets and then 3 working sets
Leg Press – 3 working sets
Romanian Deadlift – 3 working sets
3 ab circuits
Again, if you’re going to lift 4 days per week, start here.
In terms of which days to train on, you have the same flexibility as with the 5-day layout. Work your cardio in as needed.
If you’re going to train three days per week, you have two templates to choose from:
OPTION A:
Day 1:
Back & Biceps & Abs
Day 2:
Chest & Triceps & Calves
Day 3:
Legs & Shoulders
OPTION B:
Day 1:
Pull & Abs
Day 2:
Push & Calves
Day 3:
Legs & Abs
Neither of these templates is necessarily better than the other. It comes down to personal preference.
In Option A, your first and second days consist of 9 working sets for your major muscle groups (chest and back, respectively) and 6 for your minor groups (triceps and biceps). Your final day consists of 9 sets for legs and 6 to 9 sets for shoulders (yes, this is hard).
In Option B, your “Push” day consists of training your chest, shoulders, triceps, and calves, in that order. In terms of number of sets, this should involve 6 to 9 sets for both chest and shoulders and 3 sets for triceps.
Work your cardio in as needed.
Here’s an example of an “Option A” three-day week:
DAY 1
BACK & BICEPS & ABS
Barbell Deadlift – Warm-up sets and then 3 working sets
Barbell Row – 3 working sets
Wide-Grip Pull-Up or Chin-Up – 3 working sets (4 to 6 reps per set, weighted if possible)
Barbell Curl – 3 working sets
3 ab circuits
DAY 2
CHEST & TRICEPS & CALVES
Incline Barbell Bench Press – Warm-up sets and then 3 working sets
Flat Barbell Bench Press – 3 working sets
Dip (Chest Variation, weighted if possible) – 3 working sets
Seated Triceps Press – 3 working sets
Calf Workout A
DAY 3
LEGS & SHOULDERS
Barbell Squat – Warm-up sets and then 2 working sets
Leg Press – 2 working sets
Romanian Deadlift – 2 working sets
Seated or Standing Barbell Military Press – Warm-up sets and then 2 working sets
Side Lateral Raise – 2 working sets
Optional: Bent-Over Rear Delt Raise – 2 working sets
As you can see, not much changes here except day 3, which is a real ball-breaker. Some people like to do a set of legs, rest 60 to 90 seconds, then do a set of shoulders, rest 60 to 90 seconds, and alternate like this. This is tough, but it also is a workable way to save time.
And here’s an example of an “Option B” 3-day week:
DAY 1
PULL & ABS
Barbell Deadlift – Warm-up sets and then 3 working sets
Barbell Row – 3 working sets
Wide-Grip Pull-Up or Chin-Up – 3 working sets (weighted if possible)
Barbell Curl – 3 working sets
3 ab circuits
DAY 2
PUSH & CALVES
Incline Barbell Bench Press – Warm-up sets and then 3 working sets
Seated or Standing Barbell Military Press – Warm-up sets and then 3 working sets
Flat Barbell Bench Press – 3 working sets
Side Lateral Raise – 3 working sets
Optional: Close-Grip Bench Press – 3 working sets
Calf Workout A
DAY 3
LEGS & ABS
Barbell Squat – Warm-up sets and then 3 working sets
Leg Press – 3 working sets
Romanian Deadlift – 3 working sets
3 ab circuits
This setup is quite different than the other workouts, but it follows simple guidelines:
• Your push day should include 6 sets for both your chest and shoulders and 3 optional sets for your triceps. Dips are great for including in this type of workout because they train the chest, shoulders, and triceps.
• Your pull day should include 9 sets for your back and 3 for your biceps.
• Your legs day is identical to the other routines.
No comments:
Post a Comment