Jacked Monkey Smash Routine

[baseline_9]

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%.....

[yosimitesam]

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%.....

Definitely looks like an ass-kicker.

[clarky.]

Look's like a good routine baseline

[bdos]

Good name lol is it called jacked monkey because you dont shave for those 24+ weeks?

[baseline_9]

Definitely looks like an ass-kicker.

Look's like a good routine baseline

Roll with it then guys....

Good name lol is it called jacked monkey because you dont shave for those 24+ weeks?

LOL

Not shaving increases test levels because test builds up in your hair.... SRS

So yeh, not shaving is part of the routine

[bdos]

Damit! Shaved last night

[baseline_9]

Bump....

Try this out guys and post your results

[-KJ-]

Over 7 Days
Wed – lower Hyper
Thurs – Push Hyper
Fri – Pull Hyper
Sat – Off
Sun – Lower Power
Mon – Upper Power
Tue – Off

This look okay with enough rest between hyper and power days base?

[baseline_9]

Over 7 Days
Wed – lower Hyper
Thurs – Push Hyper
Fri – Pull Hyper
Sat – Off
Sun – Lower Power
Mon – Upper Power
Tue – Off

This look okay with enough rest between hyper and power days base?

Yes m8... You will get accustomed to the higher frequency....

[MajorPectorial]

I can only do Mon to Fri with sat sun off

[baseline_9]

I can only do Mon to Fri with sat sun off

So this routine is not for you...

Just do an upper/lower power/hyper split

Lower power
Upper power
Rest
Lower hyper
Upper hyper
Rest
Rest

[MajorPectorial]

aargh, lmao, only just noticed your reply

ive spent a whole day so far altering, formatting, updating and changing the other spreadsheet according to this set up,
well, ive started so ill finish, gimme a day or so n ill try and get it done

[fbomb1990]

Looks great! Lots of big compound movements.

[gmantheman]

Seems like I have transitioning to baseline's routines. I was doing Legs/Push/Pull with one day being power/strength and the other being hypertrophy, so it was no problem going to this routine. The only difference are the days.
Mon lower power
Tues upper power
Wed rest
Thurs lower hyper
Fri Push hyper
Sat Pull hyper
Sun Rest
repeat.

[abbot138]

Hey Base, thanks again for posting these routines. I have been using the Power/Hyper split and Im trying to see what the basic differences are here with the new routine. I can only get in 4 days a week, so I wont be able to split up the upper body hyper, but the other differences if I am seeing this right are 1.) More volume all around power and hyper 2.) For the hyper routines you are using a weight for first set that you can hit say 12 reps, but still have 1 or 2 reps left in tank, using that same weight throughout the other sets, only going to failure on the final set of about half a given body parts exercises and only adding weight when you hit say 12 for each set? ......This would help with the issue I had with the old routine, which was when doing a 3 sec neg and 3 sec pos and only taking 60-90sec rests, there was NO way in hell I was ever going to get 3 sets of 10 at my 10 rep max.....I do still have the same question though for Hyper days: Is it more important to keep the same weight throughout the lift, or to hit the given rep range? In terms of progressive load I feel I could achieve more by dropping weight as the sets go on and staying in the rep range, then I could add weight to each given set from week to week when I hit the upper limit of the rep range. For example:

Inc DB: 100lbsx12 (bump to 105 next week), 90lbsx12 (bump to 95 next week), 80lbsx12 (bump to 85 next week), 70lbsx10 (stay at 70lbs following week)

As opposed to

Inc DB: 95x12 (could of had 14 reps), 95x12 (failure at 12), 95x10 (failure at 10), 95x7 (failure at 7)
(in this scenario I would then be staying at 95 the following week)

Maybe its just my genetics or my body still adjusting to shorter rest periods. I just feel I could get more from dropping the weight for each set, logging each lift and adding weight to each individual set. I understand that part of your method is the "built in deload" as you put it of going sub-maximal on some of the sets every week, so I would need to be smart and know when its time to back of a given set, so Im not just going to failure on every single working set.

Just some food for thought.

[abbot138]

I think I just worked it out myself after reading my comment, lol.....This new program would be too much volume for me anyway. So I will probably use the old volume setup and take each set to failure, while slightly dropping the weight for each set. This way in the end I will probably be taking about the same number of sets to failure as the new program (but just using less overall volume)....let me know what you think.

[Gaspari1255]

This looks like an awesome routine. I like how you're pretty much neglecting shoulder isolation (other than side laterals). The front delt gets hammered through chest and your rear delts get beat up through pulling/back movements.....I may have to try this.

[baseline_9]

Hey Base, thanks again for posting these routines. I have been using the Power/Hyper split and Im trying to see what the basic differences are here with the new routine. I can only get in 4 days a week, so I wont be able to split up the upper body hyper, but the other differences if I am seeing this right are 1.) More volume all around power and hyper 2.) For the hyper routines you are using a weight for first set that you can hit say 12 reps, but still have 1 or 2 reps left in tank, using that same weight throughout the other sets, only going to failure on the final set of about half a given body parts exercises and only adding weight when you hit say 12 for each set? ......This would help with the issue I had with the old routine, which was when doing a 3 sec neg and 3 sec pos and only taking 60-90sec rests, there was NO way in hell I was ever going to get 3 sets of 10 at my 10 rep max.....I do still have the same question though for Hyper days: Is it more important to keep the same weight throughout the lift, or to hit the given rep range? In terms of progressive load I feel I could achieve more by dropping weight as the sets go on and staying in the rep range, then I could add weight to each given set from week to week when I hit the upper limit of the rep range. For example:

Inc DB: 100lbsx12 (bump to 105 next week), 90lbsx12 (bump to 95 next week), 80lbsx12 (bump to 85 next week), 70lbsx10 (stay at 70lbs following week)

As opposed to

Inc DB: 95x12 (could of had 14 reps), 95x12 (failure at 12), 95x10 (failure at 10), 95x7 (failure at 7)
(in this scenario I would then be staying at 95 the following week)

Maybe its just my genetics or my body still adjusting to shorter rest periods. I just feel I could get more from dropping the weight for each set, logging each lift and adding weight to each individual set. I understand that part of your method is the "built in deload" as you put it of going sub-maximal on some of the sets every week, so I would need to be smart and know when its time to back of a given set, so Im not just going to failure on every single working set.

Just some food for thought.

With the hyper days I think you can get away with going a little closer to failure.... If you can maintain poundages and overall workload during the workout.... However most won't.....

Starting your first working set a rep or 2 short of failure should ensure you remain within the rep ranges planned into the routine.... It will also allow for an increased overall workload/ volume which is the goal of the hyper days really....

It doesn't really matter hiw you want to plan progression in.... Try something and log it all... See how you respond to it.... But remember to cross reference your data across your whole program..... If your tricep Pushdowns go up but your bench goes down this is not exactly progression.....

[baseline_9]

It's worth adding that if your pushing too hard on your 3rd or 4th sets to reach the rep ranges then don't feel you must struggle too much.... Back off the weight for a back off set or two.....

Again, doing this will keep the workload up....

Workload being.... weight x reps x sets.....

[kelkel]

bump.

[MajorPectorial]

Gunna have to finish sheet after my hols ppl.

[baseline_9]

Looks great! Lots of big compound movements.

This looks like an awesome routine. I like how you're pretty much neglecting shoulder isolation (other than side laterals). The front delt gets hammered through chest and your rear delts get beat up through pulling/back movements.....I may have to try this.

Yeh guys.... Big compound movements build more overall muscle and burn more calories.... Making routines with lots of compound lifts excellent for growing or cutting....

[teacherman]

This okay for the intermediate natural lifter?

[auswest]

This is basically a ever so slightly adjusted version of layne nortons PHAT

[Chicagotarsier]

100% true but you are mixing oil and water....do you want to cut or grow?

This is in my opinion an intermediate 4-5 day a week gym routine. It lacks the one thing that differs a gym routine from a lifting routine....tempo. If you did this routine with 30 sec breaks between sets and a 400 tempo then you are at 40% of a GVT routine. Why would you do a step down from a GVT when there are basically books written on exactly how to accomplish growth and hypertrophy injury free? Just 2-cents from a guy who has found something that truly works on or off cycle...GVT.

Yeh guys.... Big compound movements build more overall muscle and burn more calories.... Making routines with lots of compound lifts excellent for growing or cutting....

[teacherman]

This is basically a ever so slightly adjusted version of layne nortons PHAT

This is why I opted to try it really. Had some good gains on baselines other slightly modified program but been doing that one for a while now.