2008 Transformation Contest

As we near the 1/3rd mark for the contest, I’m having to make some plan adjustments due to going back to my old job (for financial reasons). Part of this means that I will again be working 10-12 hour days, so my plan needed to be cut back to a 4 day lifting split. I’ve opted to go with a Upper/Lower split due to this.

New plan (version 1.0, subject to change)

Monday - Upper
Incline DB Bench Press - 4×6
Single DB Row - 4×6
Machine Bench Press - 1×12, 1×10, 1×8
Lat Pulldown - 4×8
Military Press - 4×6
DB Lateral Raises - 2×15
Rear Delt Raises - 2×15
Total Sets: 23 sets
30 minutes Cardio (Cycling)

Tuesday - Lower
Leg Extensions - 2×15
Barbell Squat - 4×6
SLDL - 4×6
Hack Squat - 2×10 (A2G)
Hack Squat - 2×6 (Parallel)
Seated Curls - 2×15
Seated Calf Raises - 2×15, 1×12, 1×8
Total Sets: 20 sets
30 minutes Cardio (Elliptical)

Wednesday - Cardio
1 hour Cardio (Swimming, Cycling, Running)

Thursday - Upper
Barbell Bench Press - 4×6
Seated Row - 4×6
Decline Bench Press - 3×8
Wide Grip Lat Pulldown - 4×10
Dumbbell Military Press - 4×6
DB Front Raises - 2×15
Rear Delt Raises - 2×15
Total Sets: 23 sets
30 minutes Cardio (Skips Superset with Laps)

Friday - Lower
Leg Extensions - 2×15
Front Squat - 4×6
SLDL - 4×6
Leg Press - 1×12, 1×10, 1×8, 1×6, 1×4
Seated Curls - 2×15
Standing Calf Raises - 3×20
Total Sets: 20 sets
30 minutes Cardio (Incline Walking)

Saturday - Optional Cardio
Basketball, Swimming, or Jogging

Sunday - Full Rest

Thoughts: I had originally added direct tricep/bicep work, but with the total volume of the program being higher I want to figure out where I can trim before I add those in. Likely after a couple of weeks I can determine the best place to insert that accessory work. Overall I’m not too worried about them though.

I welcome input/thoughts/criticism/etc. This program was designed off of what has worked well for my body in the past as well as time constraints.

SCT