This program is aimed at the advanced lifter that wants to pack on some serious mass and has all the essential fundamentals in place. It is essential that food, supplementation and adequate rest is all in place. This plan is intense, it’s full on and it is very taxing. Only serious lifters should follow this split. I would advise at least 12-18 months of serious lifting before you attempt this plan, and be sure to track your progress. If you are not making sufficient gains, you need to consider all fundamentals, and adjust the plan as needed.
Weekly Split – we will work on an 8 day week. As you can see, rest days will be every 4th day, meaning that training days will not be on fixed days in a calendar. We are going to have 2 different workouts for each session of P/P/L. The reason for this is that we want to hit the muscles from 2 different angles, maximizing the growth potential of this plan.
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Push 1 |
Pull 1 |
Lower 1 |
|
Push 2 |
Pull 2 |
Lower 2 |
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
|
Push 1 |
Pull 1 |
Lower 1 |
|
Push 2 |
Pull 2 |
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Lower 2 |
|
Push 1 |
Pull 1 |
Lower 1 |
|
Push 2 |
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Pull 2 |
Lower 2 |
|
Push 1 |
Pull 1 |
Lower 1 |
|
Workout 1 – Will focus on mechanical tension, keeping the movements big, the weights heavy and the lifting explosive, with adequate rest between sets to maximize recovery and allow for big numbers on the bar.
Workout 2 - Will be focused on metabolic stress. This is where we hit more volume, flood the muscles with blood, and work on filling the muscle cells and forcing them to grow. The key here is to keep the intensity high and rest low, as to not allow the muscles to rest during sets.
Both workouts are extremely taxing and should be approached with focus and a clear understanding of what is involved. Focus on the speed of contractions, the rep ranges needed to hit, and rest between sets. All of these are key if you are to make serious strides with this plan.
Tempo: Negative / Transition A / Positive / Transition B
Super Sets: A super set is when you perform two exercises in conjunction to another, with very little/no rest in between. Be sure to have both exercises set up before you start to limit the time between them. Once you have completed the super set, then you rest for the allocated time.
Forced Reps: These are to be used at the end of a set. As you come to the last few repetitions, you will start to slow down in execution of the movement. The idea of the forced rep is to keep you moving and helping you complete an extra few repetitions once you have hit failure. You should only add an extra 2-3 reps to any one set at the end.
Negative Reps: The big difference between forced reps and negatives, are that you actually need help from the start of the set. The idea is to overload the muscle on the eccentric lowering of the weight. When performing a negative rep, it is key that the spotter is strong enough to get the weight up for you, leaving you to take full control on the way down.
Drop Set: You perform your first set for you predicted reps, and once you hit failure, pick up 65-75% of that weight and continue the movement until failure once more.
*= Where you see the *is when you perform the advanced method.
Push 1
| Exercise | Reps | Advanced Techniques | Tempo | Rest |
| DB Chest Press on Flat Bench | 6,6,4*,3* | Forced Reps | 2/2/1/0 | 90-120 Sec |
|
BB Inclined |
6,6,4 |
|
2/2/1/0 |
90-120 Sec |
|
Decline Machine (or Smith) Press |
6,6,4,3* |
Negatives |
2/2/1/0 |
90-120 Sec |
|
Seated DB Shoulder Press |
6,4,4*,3* |
Forced Reps |
2/2/1/0 |
90-120 Sec |
|
Standing Military Press |
6,4,4,3 |
|
2/2/1/0 |
90-120 Sec |
|
French Press |
6,4*,4* |
Forced Reps |
2/2/1/0 |
90-120 Sec |
|
Close Grip Bench Press |
6,4,4* |
Negatives |
2/2/1/0 |
90-120 Sec |
Pull 1
|
Exercise |
Reps |
Advanced Techniques |
Tempo |
Rest |
|
Bent Over |
6,6,4,3 |
|
2/2/1/0 |
90-120 Sec |
|
Deadlift (standard over hand) |
6,6,4,4,2 |
|
2/2/1/0 |
90-120 Sec |
|
Close Grip Pull Down |
6,6,4*,3* |
Forced Reps |
2/2/1/0 |
90-120 Sec |
|
Front BB Shrugs |
6,6,4,4*,3* |
|
2/2/1/0 |
90-120 Sec |
|
Barbell Curl |
6,4*,4* |
Forced Reps |
2/2/1/0 |
90-120 Sec |
|
Machine Curl |
6,4*,4* |
Negatives |
2/2/1/0 |
90-120 Sec |
|
Hammer Curl |
6,4,4 |
|
2/2/1/0 |
90-120 Sec |
Lower 1
|
Exercise |
Reps |
Advanced Techniques |
Tempo |
Rest |
|
Leg Press |
6,6,5,5*,5* |
Forced Reps |
2/2/1/0 |
90-120 Sec |
|
Squat |
6,6,4,4,3 |
|
2/2/1/0 |
90-120 Sec |
|
Front Squat |
6,6,4,4 |
|
2/2/1/0 |
90-120 Sec |
|
Hamstring Curls |
8,6,6*,6* |
Forced Reps |
2/2/1/0 |
90-120 Sec |
|
Seated Calf Raise |
6,6,6,6 |
|
2/2/1/0 |
90-120 Sec |
|
Calf Press |
6,6,6,6 |
|
2/2/1/0 |
90-120 Sec |
Push 2
|
Exercise |
Reps |
Advanced Techniques |
Tempo |
Rest |
|
DB Incline Bench |
15,12,10,8 |
Superset A |
2/3/1/0 |
45 Sec |
|
Inclined Chest Fly |
15,12,10,8 |
Superset A |
2/3/1/0 |
45 Sec |
|
Machine Flat Press |
15,12,10,8 |
|
2/3/1/0 |
45 Sec |
|
Pec Dec or Cable Crossover |
15,12,10*,8* |
Drop Set |
2/3/1/0 |
45 Sec |
|
Front Raise |
15,12,10 |
Superset B |
2/3/1/0 |
45 Sec |
|
Lateral Raise |
15,12,10 |
Superset B |
2/3/1/0 |
45 Sec |
|
Seated DB Shoulder Press |
15,12,10*,10* |
Drop Set |
|
|
|
Rear Delts |
15,12,10 |
|
2/3/1/0 |
45 Sec |
Pull 2
|
Exercise |
Reps |
Advanced Techniques |
Tempo |
Rest |
|
Wide Pull Downs |
15,12,10,8 |
Superset A |
2/3/1/0 |
45 Sec |
|
Seated Row |
15,12,10,8 |
Superset A |
2/3/1/0 |
45 Sec |
|
Reverse Grip |
15,12,10*,8* |
Drop Set |
2/3/1/0 |
45 Sec |
|
T-Bar Row |
15,12,10,8 |
|
2/3/1/0 |
45 Sec |
|
Upright Row |
15,12,10 |
|
2/3/1/0 |
45 Sec |
|
Supine Curl |
15,12,10 |
|
2/3/1/0 |
45 Sec |
|
Conc Curl |
15,12,10 |
Superset B |
2/3/1/0 |
45 Sec |
|
Hammer Curls |
15,12,10 |
Superset B |
|
|
Lower 2
|
Exercise |
Reps |
Advanced Techniques |
Tempo |
Rest |
|
Leg Extensions |
15,12,10,8 |
Superset A |
2/3/1/0 |
45 Sec |
|
Hack Squat |
15,12,10,8 |
Superset A |
2/3/1/0 |
45 Sec |
|
Barbell Lunges |
15,12,10,8 |
|
2/3/1/0 |
45 Sec |
|
Hip Thrust |
15,12,10,8 |
|
2/3/1/0 |
45 Sec |
|
Hamstring Curl |
15,12,10 |
Superset B |
2/3/1/0 |
45 Sec |
|
Straight Leg DL |
15,12,10 |
Superset B |
2/3/1/0 |
45 Sec |
|
Calf Raise |
15,15,12,10*,10* |
Drop Set |
2/3/1/0 |
45 Sec |
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