Jacked Monkey Smash Routine
Here is a new routine for the intermediate.... I have been working on this for a little while....I'm calling it the 'Jacked Monkey Smash'.... Why? I don't know...
Try this out people for 24+ weeks and post your progress....
Mon - Rest
Tue - Lower Body Hypertrophy **
Sumo Deadlift - 4 x 8-12
Wide leg press - 4 x 8-12 (static pause at bottom)
Hack squat - 3 x 8-12
Seated leg curls - 4 x 8-15 (leaning forward on machine)
Seated calf raise - 4 x 8-12
Standing calf raise - 3 x 8-12
Wed - Push Hypertrophy **
Barbell OHP - 4 x 8-12
Incline DB bench - 4 x 8-12
Cable Crossovers - 3 x 8-15
Cable side laterals - 4 x 8-15
Dips - 3 x 8-12
Pushdowns - 4 x 8-12
Thu - Pull Hypertrophy **
Close grip cable rows - 4 x 8-12
Medium grip PullDowns - 4 x 8-12
Supported TBar rows - 3 x 10-15 (parallel grip, pulling low)
Close grip PullDowns - 3 x 8-12
Face pulls/ high rows - 4 x 8-15
Shrugs - 4 x 8-12
Barbell curls - 3 x 8-12
Incline DB curls - 4 x 8-12
Fri - rest
Sat - Lower Body Power**
Squat - 5 x 4-6
SLDL - 5 x 4-6 (use blocks so you touch down for a real Deadlift)
Front Squats - 3 x 4-6
Glute ham raise or lying leg curls - 3 x 4-6
Standing calf raise - 6 x 4-8
Sun - Upper Body Power
Bench press - 5 x 4-6
Pendlay rows - 5 x 4-8
Seated OHP - 5 x 4-6 (seated but not supported)
Underhand Pull-ups - 3 x 4-8
Dips - 3 x 4-8
* Hypertrophy Days - Sets a rep or two away from failure for first working set.... Keep weight the same throughout working sets..... To to failure on half of your final working sets per session and rotate this throughout the movements weekly... 60-120 seconds rest between working sets...Add 5% weight increment when all working sets reach the upper rep limit...)
** Power Days - Sets a rep or two away from failure for first working set.... Keep weight the same throughout working sets..... Avoid complete failure.... 120-240 seconds rest between working sets...Add 5% weight increment when all working sets reach the upper rep limit...)
Overreaching - Every 8 weeks complete 1 week of overreach training where all sets are to failure and some beyond on hypertrophy days.... Add 50% extra volume to power days (working sets)....
Deload - After a week of overreaching perform 2 weeks where you back off the weights and volume for all sets..... Decrease weights and volume by about 25%.....