LL Cool J Platinum Work Out Eh???
Well Im about 4 weeks into this LL workout program which is 22 weeks long. I felt like when I was in the gym that sometimes I was a chicken with my head cut off so I wanted to sit down and focun in on a new routine…thats when I came across this workout. Here I have listed pretty much the whole program and im interested in getting to know what people think of it and if its worth me going futher off into it:
LL COOL J PLATINUM WORKOUT
BRONZE
Week 1-3 Machine/Free Weight Circuit Training: 5-10 min cardio warm up followed by Full Body Circuit Training: Legs, Back, Abs, Chest, Tricep, Bicep, Shoulders: 3 sets of 15: Complete 2-3 Circuits per workout: After circuits do 10 min cardio: Workout every other day
Week 4-5 Split System Training: 5-10 min cardio: 2 excercises per body part
Monday/Thursday: Complete upper body and abs
Tuesday/Friday: Complete lower body and abs
3 Sets of 8-12: After workout do 15-20 min of cardio
SILVER
Week 6-7 Strength Phase pt#1: 3 sets of 5-7 with Hevy Weight: 2-3 exercises per body part
Monday: Chest, Arms, Abs: Followed By 15 min of HIIT cardio
Tues: Legs
Wends: 30 min cardio
Thurs: Shoulders/ AB Circuit – 3 sets of 15/ Tricep Circuit – 3 sets of 15 Dips, Pulldowns, Skull Crusher
Friday: Back, Pullups - 3 sets of 15 untill fail: HIIT cardio 15-20 min
Sat-Sun: Active Rest
Week 8-9 Strength Phase pt#2
Monday: Chest 3 sets of 5, Pushups till fail: HIIT cardio 20-30
Tues: Pullups 3 sets of 5-10, Back, Shoulders: Ab Circuit
Wends: Abs, 30-40 min cardio
Thurs: Arms, Tricep, Bicep, Abs: 4 exercises per body part
Friday: Legs: 20 min HIIT cardio
Sat/Sun: Active rest
WEEK 10: ACTIVE REST
GOLD
Week 11-14 Supersets: No Rest: 2-3 sets of 15-20 reps/or till fail: Back to Back workouts on diferent muscle groups: 3 exercises per body
Week 11 Supersets
Monday: Chest/Back, Shoulder/Abs: HIIT 30 min cardio
Tues: Legs
Wends: HIIT 20 min cardio
Thurs: Arms/Abs
Friday: 1 min jumprope, 30 sec pushups, and repeat for 20 min
Sat: Upper body: 5 sets of 10-15: 40 min cardio
Sun: Active Rest
Week 12 Supersets
Monday: Chest, Bicep, Abs: 30 min Cardio
Tues: Back, Tricep, Abs
Wends: Speedrun cardio for 15 min
Thurs: 1 min jumprope, 30 sec pushups, and repeat for 20 min
Friday: Shoulders, Abs: Incline walk tredmill for 30 min
Sat: Legs
Sun: Active Rest
Week 13 Supersets
Monday: Chest/Back, Shoulder/Abs: 30 min HIIT cardio
Tues: Pullups, Back/Shoulders: Ab circuit
Wends:Abs: 30-40 min cardio
Thurs: Arms, Tricep, Bicep, Abs
Friday: Legs, 20 min HIIT cardio
Sat: Upper body – 5 sets of 10-15: 20-40 min cardio
Sun: Active Rest
Week 14 Supersets
Monday: Chest, Bicep, Abs: 30 min Cardio
Tues: Back, Tricep, Abs
Wends: Speedrun cardio for 15 min
Thurs: 1 min jumprope, 30 sec pushups, and repeat for 20 min
Friday: Shoulders, Abs: Incline walk tredmill for 30 min
Sat: Legs
Sun: Active Rest
Week 15: Players Workout pg.182 or Active Rest
Week 16-18: Super Muscle Building: Only 1 exercise per body part: 3-4 sets of 20-24 reps
Week 16
Monday: Chest, Tricep, Back, Hamstrings
Tues: Quads, Shoulders, Bicep, Calves-50, Abs 4 sets of 60-70
Wends: 40 min HIIT cardio
Thurs: Active rest
Friday: 45 min run
Sat: Back, Chest, Tricep, Hamstrings
Sun: Abs, Quads, Calves-50, Bicep, Shoulders
Week 17
Monday: Active Rest
Tues: Run Uphill 150 yrds x4, sprint 440 x4, jog 440 x4
Wends – Power Day – 6 sets of 5 (Hevy Weight) 2 exercises per body: Chest, Tricep, Back, Hamstrings: Cardio 50 min
Thurs: Active Rest
Friday: Quads, Shoulders, Bicep, Calves-50, Abs 4 sets of 40
Sat/Sun: Active Rest
Week 18
Monday: Chest, Tricep, Back, Hamstrings
Tues: Quads, Shoulders, Bicep, Calves-50, Abs 4 sets of 60-70
Wends: 40 min HIIT cardio
Thurs: Active rest
Friday: 45 min run
Sat: Back, Chest, Tricep, Hamstrings
Sun: Abs, Quads, Calves-50, Bicep, Shoulders
Week 19
Monday: Active Rest
Tues: Run Uphill 150 yrds x4, sprint 440 x4, jog 440 x4
Wends – Power Day – 6 sets of 5 (Hevy Weight) 2 exercises per body: Chest, Tricep, Back, Hamstrings: Cardio 50 min
Thurs: Active Rest
Friday: Quads, Shoulders, Bicep, Calves, Abs 4 sets of 40
Sat/Sun: Active Rest
PLATINUM
Week 20: Hardcore Phase Circuits: 3-4 exercises per body part: 2 sets of 10-12 reps
Monday: Chest/Bicep Circuit
Tues: Abs, 40 min cardio
Wends: Pullups 4 sets 15, Squats, Skull Crusher, Abs
Thurs: Active Rest
Friday: 440, 100yrd sprint, walk a lap, 30 sec pushups, 880 sprint, 440 jog, Rest 3 min, Repeat till fail or 40 min
Sat: Active Rest
Sun: Legs/Back, 30 min HIIT cardio
Week 21
Monday: Abs 4-5 sets of 40, 30 min cardio
Tue: Back/Tricep Circuit
Wends: Shoulder Circuit, Squats 4 sets of 20
Thurs: HIIT 30 min cardio, Abs 4 sets of 40
Friday: Active Rest
Sat: Legs/Bicep Superset till fail
Sun Monring: Chest/Back Circuts, 20 min jump rope
Sun Evening: Sprint 440 in 1:30, 1 min pushup, 1 min squats, jump rope 440, sprint 880, jog 440, sprint 100 yrds x5, sprint 880, jog 440, sprint 100 yrds x 5
Week 22: Acive Rest
July 23, 2008 at 2:23 am
What a coincidence. I have purchased this book months ago and never touched it. Well my dog got to it and I salvaged what I could but I decided as of yesterday to begin the program. I have been in the same situation. Begin countless programs and never finish only to look for the next best thing. With my background in the military and athletics I failed to maintain what I consider a good physique. So I began my 20 week journey. Only I’m started in week 4 and carrying a few weeks twice as long to make up the first four. I just want more exercises. I plan to follow his diet suggestions. The best way to target your progress is journaling which I’m very bad at. It shows you your strenghts but also weaknesses. Tale of the tape lets you know best as to where you stand on results. I feel it’s an excellent program. I plan to see this through. my only problem is when you go late into the program are the track workouts. One daty at a time I guess. Good Luck
July 23, 2008 at 11:49 am
Man, you better stick with it. You’re 4 weeks into it.
He he, contrary to my not doing it, its a well thought out program for what I think is about 80-90% of people. As opposed to splits which make you focus on one bodypart per workout, you pretty much do provide emphasis to multiple areas on the same day. This provides a good amount of overall stimulation for not just muscle growth, but fat loss and other health/fitness related aspects of the body.
As you read in the book, of course. So go ahead and do it. You’ll be glad you did.
July 23, 2008 at 11:51 am
yeah i know how u feel b2b on the whole military thing. i was in the best shape of my life untill i came back home and started partying and drinking all the time lmao…good times but now that im back on track i feel that i can get back there in no time with this workout. i like it a lot actually. i need to follow the diet plan but i have never been good at that so im just winging for now. but im going to stick with it and see what happens come mid Nov. I hope to see u there as well friend
June 11, 2009 at 5:47 pm
His book was ok. I bought the book just before I started working out.