change of training..
Awesome back & hammy day yesterday; finished up the week strong with my last bi/tri/ab day in current format this morning, going back to the 4 days/week, upper/lower body split rotation that I utilized prior to running this scheme (just a few minor tweaks). I plan on running this out for the next 4 weeks, taking me to the 12-week out mark at which time I’ll incorporate the routine I originally started this log with, a 3-on/1-off format. I’ll detail as I go..
Time to break for the holiday w/e - no cheats for me, I’m in the zone right now! The 12-week out mark is the first day of summer (June 21); I’ll post a progress pic then & I’m telling ya’ll right now, be prepared to see some drastic changes!!
IT’S ON!!
Starting Monday:
DAY 1 Heavy Upper Body
Barbell Bench 6×3
Bent Rows 6×3
Standing Shoulder Press 5×5
Pull-Ups (weighted) 5×5
Skullcrusher 3×5
Barbell Curl 3×5
DAY 2 Light Lower Body & Abs
Front Squats 1×25/1×20/1×15
Dumbbell Stiff-Leg Deadlift 3×12-15
Barbell Walking Lunge 2×30 (15 steps each leg)
Seated Calf Raise 3×20
Crunch 3xfailure
DAY 3 Rest
DAY 4 Light Upper Body
Decline Dumbbell Bench 1×15/1×12/1×20
Dumbbell Row 1×15/1×12/1×20
Dumbbell Lateral Raise 3×15
Pulldown (to front) 3×15
Preacher Curl 3×15
Overhead Unilateral D-Bell Extension 3×15
DAY 5 Heavy Lower Body & Abs
Squats 6×4
Deadlifts 1×8/1×6/1×4/1×2
Lying Leg Curl 3×6
Standing Calf Raise 5×5
Hanging Leg Raise 3×8
DAY 6 & 7 Rest
This is a program geared to increase size & strength; I especially like it because, aside from producing awesome results, you never get burned out. I’ve slightly adapted this to fit my equipment, but the original program was written by Dr. Clay Hyght, a competitve bodybuilder himself.
Although I will change back to the 3-on/1-off training at the 12-week out mark (due to show prep), I think one could use this routine almost indefinitely if they wanted too, maybe switching things up for a week every 6-8 weeks or so, then getting right back into the groove..
