Here is a program that is for the intermediate to advanced lifter. Beginners will not do as well on this program as they are neuologically not a efficient and would be better off doing something with a lower intensity. I would not do this program with anything less than 3 months of proper lifting under your belt at minimum. This program will provide great gains in size and strength.
Ok this is how the split will play out:
Day 1 Chest and Back
Day 2 Legs
Day 3 Off
Day 4 Shoulders and Arms
Day 5 Off
Day 6 Repeat
Notes:
- Program is cycled 6 times. After 6 times you will need to change the program
- Every 3rd and 6th time you do the workout you are going to do an unload day which means you will reduce the volume by 40%. So just do the A exercises on these days.
- The A’s are following a step load protocol. So you will use the same weight for 8, the same for 6, and the same for 4. You will only increase if you hit your reps with the desired weight. For example:
Flat Bench Press:
8×135
7×135
6×140
6×140
4×150
4×150
12×115
So you will see the reps were not met on the first 2 sets which were both suppose to be 8 so that will stay the same for the next workout. But the 6’s and 4’s were both met so the they will go up. So the next workout will look like this:
8×135
8×135
6×145
6×145
4×155
4×155
12×120
Day 1 Chest And Back
| Exercise Order | Exercise | Sets | Reps | Tempo | Rest Break (sec) |
|---|---|---|---|---|---|
| A1 | Incline Bench Press 45 Degree | 7 | 8,8,6,6,4,4,12 | 40X1 | 90 |
| A2 | Chinup | 7 | 8,8,6,6,4,4,12 | 41X1 | 90 |
| B1 | Incline DB Press 30 Degree | 4 | 6-8 | 40X1 | 90 |
| B2 | 1 Arm DB Row | 4 | 6-8 | 31X1 | 90 |
| C1 | Rotator Cuff On Knee | 3 | 8-12 | 3010 | 30 |
Day 2 Legs
| Exercise Order | Exercise | Sets | Reps | Tempo | Rest Break (sec) |
|---|---|---|---|---|---|
| A1 | Squat | 7 | 8,8,6,6,4,4,12 | 40X1 | 90 |
| A2 | Leg Curl Prone | 7 | 8,8,6,6,4,4,12 | 41X1 | 90 |
| B1 | Bulgarian Split Squat | 4 | 6-8 | 40X1 | 90 |
| B2 | Romanian Deadlift | 4 | 6-8 | 40X0 | 90 |
| C1 | Trap 3 | 3 | 8-12 | 3010 | 30 |
Day 3 Shoulders and Arms
| Exercise Order | Exercise | Sets | Reps | Tempo | Rest Break (sec) |
|---|---|---|---|---|---|
| A1 | Dips | 7 | 8,8,6,6,4,4,12 | 40X1 | 90 |
| A2 | Incline DB Curl | 7 | 8,8,6,6,4,4,12 | 31X0 | 90 |
| B1 | Decline DB Extension | 4 | 6-8 | 30X0 | 90 |
| B2 | Rope Curl | 4 | 6-8 | 31X0 | 90 |
| C1 | Db Side Lateral | 3 | 8-12 | 2010 | 30 |
| C2 | Bent Over DB Lateral | 3 | 8-12 | 2010 | 30 |
