Hey hows it going ppls..I am 5'7 168 23% bf and my gold is to be at 10% and increase my LBM.. i follow this training...
Phase 1—Volume
The goal of Phase 1 is to increase the volume (number of sets) each week. In addition to adding sets each week you should always strive to lift a greater load each workout.
• Week 1 = 2 sets per exercise
• Week 2 = 3 sets per exercise
• Week 3 = 4 sets per exercise
• Week 4 = 5 sets per exercise
Rest time = 90 seconds between sets.
Workout 1 Back+Traps
Workout 2 Chest+Shoulders
Workout 3 Legs
Workout 4 Arms
Monday-Back+Traps
Deadlift 2-5 X 6-10
Pull-Up 2-5 X 6-10
Bent Over Row 2-5 X 6-10
BB Shrug 2-5 X 6-10
DB Shrug 2-5 X 6-10
Wednesday -Chest+Shoulder
Bench Press 2-5 X 6-10
Incline DB Press 2-5 X 6-10
Dips 2-5 X 6-10
Military or DB Press 2-5 X 6-10
DB Side Lateral 2-5 X 6-10
Saturday-Legs
Squats 2-5 X 6-10
Stiff Leg Deadlift 2-5 X 6-10
Leg Press or Lunges 2-5 X 6-10
Leg Extension 2-5 X 6-10
Leg Curl 2-5 X 6-10
Friday- Arms+Calves
BB Curl 2-5 X 6-10
Close Grip Bench 2-5 X 6-10
Skull Crusher 2-5 X 6-10
DB Curl 2-5 X 6-10
Standing Calf Raise 2-5 X 6-10
Seated Calf Raise 2-5 X 6-10
The rep range for Phase 1 is 6-10, which means you want to get at least 6 reps but no more than 10 reps. If you cannot get 6 reps then the weight is too heavy. If you can get more than 10 reps then the weight is too light. Once you can complete 10 reps with a given weight you should increase the weight for the next set. For example, if you can squat 225 lbs. for 10 reps the increase the weight to 235 lbs.
Phase 2—Intensity
The Goal of Phase 2 is to lift a near maximal load for low reps. There will be no changes in the number of sets you complete, just the load you lift.
• Week 1 = 8-RM
• Week 2 = 6-RM
• Week 3 = 4-RM
• Week 4 = 2-RM
Rest time = 2-3 minutes between sets.
Workout 1 Upper Body A
Workout 2 Lower Body A
Workout 3 Upper Body B
Workout 4 Lower Body B
Monday- Upper Body A Friday- Upper Body B
Bench Press 3 X 2-8 Incline Press 3 X 2-8
Bent Over Row 3 X 2-8 Pull-Up 3 X 2-8
Military Press 3 X 2-8 DB Shoulder Press 3 X 2-8
BB Shrug 3 X 2-8 DB Shrug 3 X 2-8
Wednesday- Lower Body A Saturday- Lower Body B
Squats 3 X 2-8 Deadlift 3 X 2-8
Stiff Leg Deadlift 3 X 2-8 Leg Press 3 X 2-8
Seated Calf Raise 3 X 2-8 Standing Calf Raise 3 X 2-8
Close Grip Bench 3 X 2-8 Skull Crusher 3 X 2-8
BB Curl 3 X 2-8 DB Curl 3 X 2-8
The rep range for Phase 2 is 2-8, but unlike Phase 1, you are going to shoot for a given rep number for each workout. The goal for week one is to use a weight that allows you to complete 3 sets of 8 reps; week two is to complete 3 sets of 6 reps; week three is to complete 3 sets of 4 reps; week four is to complete 3 sets of 2 reps. Each week you will be lifting a heavier load. For Deadlift it may be something like:
• Week 1 = 315 for 3 X 8
• Week 2 = 335 for 3 X 6
• Week 3 = 355 for 3 X 4
• Week 4 = 375 for 3 X 2
If you prefer, you can do arms after legs on the lower body day since the volume is lower on leg day. Some people may prefer to do all of the upper body in one workout because they find leg training more taxing or just because of personal preference. I leave it up to each individual to decide whether they prefer to train arms in the upper body workouts or the lower body workouts.
Phase 3—Frequency
The goal of Phase 3 is to hit each muscle more frequently than Phase 1 & 2.
Workout 1 Whole Body A 2 X 4-6 Rest = 2 mins
Workout 2 Whole Body B 2 X 6-10 Rest = 90 sec
Workout 3 Whole Body C 2 X 10-12 Rest = 30 sec
Workout 4 Weak Point
Each workout uses different exercises and different rep ranges, though the same exercises could be used for each workout if one prefers. The goal is to do two sets of an exercise for each muscle group. Here is an example of how this workout could be set up:
Muscle Workout A (Mon) Workout B (Wed) Workout C (Fri)
Quad Squats Leg Press Leg Extension
Ham Stiff Leg Deadlift Lying Leg Curl Seated Leg Curl
Calf Seated Calf Raise Standing Calf Raise Donkey Calf Raise
Chest Flat Press Incline Press Decline Press or Dips
Back Bent Over Row Pull-up Rack Deadlift
Delt Military Press DB Side Lateral Cable Lateral
Trap Barbell Shrug DB Shrug Low-Pulley High Row
Tris Close Grip Bench Skull Crusher Tricep Pressdown
Bis Barbell Curl DB Curl Cable Curl
Weak Point Training (Saturday)
The weak point training day is here so each individual person can pick what they need to work on. If you need to bring up your back and calves, then work your back and calves. If you need to bring up your chest and biceps, then work your chest and biceps. An example Weak Point day for chest and biceps would be:
Incline BB Press 3 X 4,8,12
Flat DB Press 3 X 4,8,12
DB Curls 3 X 4,8,12
Hammer Curls 3 X 4,8,12
It is common for people to have underdeveloped calves, forearms, and posterior (rear) delts. The weak point training day would be perfect to workout on these muscles. An example routine for these weak points would be:
Calves Standing Calf Raise 3 X 4,8,12
Seated Calf Raise 3 X 4,8,12
Forearms BB Forearm Curl 3 X 4,8,12
DB Forearm Curl 3 X 4,8,12
Rear Delts DB Rear Lateral 3 X 4,8,12
Reverse Pec Dec 3 X 4,8,12
At this point in your training you should have an idea of what exercises you need to do in order to bring up your weak points. Because of the low volume of training during the week (a total of 6 sets per muscle group), there should be a low chance for overtraining to occur even though you are hitting your weak muscle group very frequently.
Cardio
Perform 30 minutes of cardio in the morning OR pre or post workout.
Tuesday & Thursday HIIT Cardio
• 15 seconds all out followed by 45 seconds of low-intensity cardio
• Repeat 15 times.
• Followed by 15 minutes of low-intensity cardio
This cardio could be done on the treadmill, elliptical, bike, running track, etc. I personally recommend the elliptical machine as it is low impact and easy to change speeds.
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Originally Posted by Josh*
