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Last updated on October 08, 2019

Intro

TrainingSpecs

Methodology

NutritionSpec

Training Routine

OverView

15 Week Program:

Phase #1 Limit Training (3-6 Reps)

Training Cycle 4 Weeks: Day #1 Monday: Day #2 Wednesday Day #3 Thursday Day #4 Saturday Notes:

Transition Week #1:

Day #1 Monday: Day #2 Wednesday Day #3 Friday Notes:

Phase #2 Size Training (6-10 Reps)

Training Cycle 4 Weeks:

Transition Week #2:

Day #1 Monday: Day #2 Wednesday Day #3 Friday Notes:

Phase #3 Condition Training (Variable Reps)

Training Cycle 4 Weeks:

Transition Week #3:

Day #1 Monday: Day #2 Wednesday Day #3 Friday Notes:

Monday: Quads/Hams/Calves

Leg Extensions: 3 Sets x 15 Reps (light)
Stiff-Legged Deadlifts/Lying Leg Curls Supersets: 3 Sets x 15 Reps
Close-Stance Squats: 5 Sets x 10 Reps (you can also use a power, hi-bar, safety bar or do Front Squats instead)
Hack Squats/Leg Extensions Supersets: 1 x 25, 1 x 15, 1 x 10
Seated Calves/Donkey Calves Superset: 3 Sets x 20 Reps

Tuesday: Biceps/Triceps

Standing Alternating Dumbbell Curls/Tricep Pushdowns Superset: 3 Sets (15 reps for curls and 25 reps for triceps)
EZ Bar Curls/Lying Tricep Extensions Superset: 1 x 10, 1 x 8, 1 x 6
Alternating Cable Curls/One-Arm Tricep Extensions Supersets: (15, 12 and 10 reps for the curls, 10 reps per set for the extensions)

Wednesday: Back/Traps

Heavy Lockouts: 1 x 10, 1 x 6, 1 x 4 (from the knees up)
Barbell Shrugs: 3 Sets x 15 Reps
Wide-Grip Pullups: 3 Sets x 8 Reps (you can substitute with pulldowns)
Seated Cable Rows/One-Arm Dumbbell Rows Superset: 3 Sets x 8 Reps
T-Bar Rows/Bent-Over Rows Superset: 3 Sets x 8 Reps
Hypers/Light Bent-Over Rows Superset: 3 Sets x 8 Reps

Thursday: Chest/Shoulders

Flat Bench/Flyes Superset: 5 Sets x 10 Reps
Incline Bench/Pec Dec Superset: 3 Sets x 10 Reps
Standing Cable Crossovers/Lying Pullovers Superset: 3 Sets x 10 Reps
Seated Dumbbell Presses: 1 x 10, 1 x 8, 1 x 6
Hi-Pulls/Dumbbell Front Raises Superset: 3 Sets x 8 Reps
Side Dumbbell Raises: 1 x 10, 1 x 8, 1 x 6
Rear Dumbbell Raises: 1 x 10, 1 x 8, 1 x 6

Friday: OFF

Saturday: REPEAT

Thanks,

Tags: Strength Life Strength Programs Bemch Press Deadlift Squats Conditioning Core

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