The program:
Low Repetition Training Guidelines
Repetitions per Set 1 – 6
Rest Interval Between Sets 150 – 180 seconds
Exercises per Body Part 1 - 3
Sets per Exercise 4 – 10
Frequency of Training per Body Part 3 – 5 days
Medium Repetition Training Guidelines
Repetitions per Set 7 – 12
Rest Interval Between Sets 90 – 120 seconds
Exercises per Body Part 3 – 4
Sets per Exercise 3 – 4
Frequency of Training per Body Part 5 – 7 days
High Repetition Training Guidelines
Repetitions per Set 13 – 20
Rest Interval between Sets 45 - 60 seconds
Exercises per Body Part 3 – 4 per bodypart
Sets per Exercise 3
Frequency of Training per Body Part 5 – 6 days
THE PROGRAM
Low Repetition Phase
During this phase the body is divided into three groups. Training is to be performed on a 3 on, 1 off, 2 on, 1 off rotation.
• 5 x 5 means: 5 (sets) x (of) 5 (reps), etc.
• Exercises labeled A and B are to be done back to back, but not necessarily without catching your breath – unlike a true superset.
Day One: Chest, Back, and Abs
1a) BB Bench 5 x 5
1b) OH BB Rows 5 x 5
2a) Dips 4 x 6
2b) Pull-ups 4 x 6
3) Deadlifts 6, 5, 4, 3
4) Weighted Crunches 4 x 8
Day Two: Shoulders, Biceps, and Triceps
1) DB Shoulder Press 3 x 6
2) Unilateral DB Lateral Raises 3 x 6
3a) Skull Crushers 4 x 5
3b) BB Curls 4 x 5
4a) V-bar Pushdowns 3 x 6
4b) Incline DB Curls 3 x 6
Day Three: Legs and Abs
1) BB Squats 5 x 5
2) BB Stiff-legged Deadlift 3 x 6
3a) Leg Press 4 x 8
3b) Lying Leg Curl 4 x 6
4a) Standing Calf Raises 5 x 8
4b) Hanging Leg Raises 5 x Failure
Day Four: Off
Day Five: Chest, Back, and Abs
Day Six: Shoulder, Biceps, and Triceps
Day Seven: Off, etc…
Medium Repetition Phase
During this phase the body is again divided into three groups. However, training is to be performed on a 2 on, 1 off, 2 on, 1 off rotation.
Day One: Chest, Back, and Abs
1a) Incline BB Press 4 x 10, 9, 8, 7
1b) UH BB Rows 4 x 12, 10, 10, 8
2a) DB Press 3 x 12
2b) Pull-downs to front 12, 10, 8
3) Deadlifts 3 x 8
4) Weighted Crunches 4 x 10
Day Two: Shoulders, Biceps, and Triceps
1) Standing DB Lateral Raises 3 x 12
2) BB Shoulder Press 3 x 12, 10, 8
3a) OH Unilateral DB Extensions 3 x 12, 10, 8
3b) Standing Alternating DB Curl 3 x 9, 8, 7
4) Skull Crushers 3 x 12
5) EZ Bar Preacher Curls 3 x 10
Day Three: Off
Day Four: Legs and Abs
1) Smith Machine Squats 12, 10, 10, 8
2) Seated Leg Curls 3 x 8
3a) Leg Press 3 x 12
3b) DB Stiff-legged Deadlifts 3 x 10
4a) Unilateral Calf Presses* 5 x 8
4b) Hanging Leg Raises 5 x Failure
*Done on leg press machine. Unilateral means one limb at a time.
Day Five: Chest, Back, and Abs
Day Six: Off
Day Seven: Shoulders, Biceps, and Triceps, etc…
High Repetition Phase
During this phase the body is divided into four groups. Training is to be done on a 3 days on, 1 day off, 2 days on, 1 day off rotation.
Day One: Chest and Shoulders
1) Incline DB Press: 3 x 16, 14, 12
2) Flat DB Press: 3 x 12
3) Slightly Inclined Flyes 3 x 15
4) Arnold Press 3 x 15
5) Lateral Raises (triple drop set*) 3 x 15
* On triple drop set, do a regular set that enables you to get about 15 reps, then immediately grab a set of dumbbells that is 5 to 10 pounds lighter and perform that set to failure, then repeat one more time. This is one set. Repeat this two more times for a total of three triple sets.
Day Two: Back and Abs
1) Pulldowns to Front: 3 x 17, 15, 13
2) DB Rows: 3 x 12
3) T-bar Rows: 3 x 15
4) Reverse Flyes: 3 x 15
5) Rope Crunches: 3 x 12
Day Three: Arms
1a) Seated Alternating DB Curls: 3 x 12
1b) Straight Bar Pushdowns: 3 x 12
2a) EZ Bar Preacher Curls: 3 x 16, 14, 12
2b) OH Machine Press (or OH one arm DB Extensions): 3 x 16, 14, 12
3a) EZ-bar Reverse Curls: 3 x 15
3b) Cable Kickbacks: 3 x 15
Day Four: Off
Day Five: Legs and Abs
1) Leg Press: 5 x 15
2) Walking DB Lunges: 3 x 20
3a) Leg Extensions: 3 x 18, 15, 12
3b) Lying Leg Curls: 3 x 18, 15, 12
4) V-ups 3 x Failure
Day Six: Chest and Shoulders
Day Seven: Off, etc…
Program Implementation
To begin the program, start with 5 cycles of strength training to correct that strength deficit that most of us suffer from. (A cycle is considered training each group of body parts one time.) This will give you a good, solid foundation to build upon. After that, begin what will be the normal rotation of 2 medium-rep cycles, 3 high-rep cycles, 2 medium-rep cycles, 3 low-rep cycles, 2 medium-rep cycles, and so on.
High – 3 cycles; Medium – 2 cycles; Low – 3 cycles; Medium – 2 cycles; High – 3 cycles
