Hoss
1
Well I'm looking to pack on the pounds. My last goal for 500lb squat was almost acomplished before I lost interest. Now to keep from skipping anymore sessions I need something new.
If anyone wants to check this program out and tell me what they think I'd appreciate it, especially the people that have been lifting for a while, or training. Heck, all opinions are welcome. If no one has any suggestions, I plan on following this down to the 't', without the supps though.
Written by, Chad Waterbury @ t-nation.com
If anyone wants to check this program out and tell me what they think I'd appreciate it, especially the people that have been lifting for a while, or training. Heck, all opinions are welcome. If no one has any suggestions, I plan on following this down to the 't', without the supps though.
Phase I
Day 1
A1 Back Squat (narrow stance)
A2 Bent-over Rows or Seated Cable Rows (palms down grip)
B1 DB Military Press
B2 Lunges
C1 Standing Calf Raises (feet straight ahead)
C2 Incline Bench Press (narrow grip)
Sets: 4
Reps: 6
Rest: 60 seconds between pairings (A1, rest 60s, A2, rest 60s, A1, rest 60s, etc)
Load: 8RM
Day 2
A1 Deadlifts (narrow stance)
A2 Dips or Decline DB Bench Press (palms facing each other)
B1 Chin-ups or Pulldowns (palms up grip)
B2 DB Triceps Extensions
C1 Seated Calf Raise or Donkey Calf Raise (feet angled out)
C2 Reverse Crunch
Sets: 3
Reps: 12
Rest: 75s between pairings
Load: 14RM
Day 3
Off from weight training. No more than 20 minutes of medium intensity cardio (if desired).
Day 4
A1 Back Squat (wide stance)
A2 Bentover Rows or Seated Cable Rows (palms up grip)
B1 BB Military Press
B2 Split Squats
C1 Standing Calf Raises (feet angled out)
C2 Incline Bench Press (wide grip)
Sets: 3
Reps: 12
Rest: 75s between each pairing
Load: 14RM
Day 5
A1 Deadlifts (sumo stance)
A2 Dips or Decline DB Bench Press (palms facing each other)
B1 Pull-ups or Pulldowns (palms down grip)
B2 BB Skull Crushers
C1 Seated Calf Raise or Donkey Calf Raise (feet straight ahead)
C2 Swiss Ball Crunches
Sets: 4
Reps: 6
Rest: 60s between pairings
Load: 8RM
Days 6 and 7
Off from weight training. No more than 20 minutes of medium intensity cardio (if desired).
Day 8
A1 Back Squat (narrow stance)
A2 Bentover Rows or Seated Cable Rows (palms down grip)
B1 DB Military Press
B2 Lunges
C1 Standing Calf Raises (feet straight ahead)
C2 Incline Bench Press (narrow grip)
Sets: 5
Reps: 6
Rest: 60s between pairings
Load: 8RM
Day 9
A1 Deadlifts (narrow stance)
A2 Dips or Decline DB Bench Press (palms facing each other)
B1 Chin-ups or Pulldowns (palms up grip)
B2 DB Triceps Extensions
C1 Seated Calf Raise or Donkey Calf Raise (feet angled out)
C2 Reverse Crunch
Sets: 3
Reps: 12
Rest: 75s between pairings
Load: 14RM
Day 10
Off from weight training. No more than 20 minutes of medium intensity cardio (if desired).
Day 11
A1 Back Squat (wide stance)
A2 Bentover Rows or Seated Cable Rows (palms up grip)
B1 BB Military Press
B2 Split Squats
C1 Standing Calf Raises (feet angled out)
C2 Incline Bench Press (wide grip)
Sets: 4
Reps: 12
Rest: 75s between each pairing
Load: 14RM
Day 12
A1 Deadlifts (sumo stance)
A2 Dips or Decline DB Bench Press (palms facing each other)
B1 Pull-ups or Pulldowns (palms down grip)
B2 BB Skull Crushers
C1 Seated Calf Raise or Donkey Calf Raise (feet straight ahead)
C2 Swiss Ball Crunches
Sets: 5
Reps: 6
Rest: 60s between pairings
Load: 8RM
Days 13 and 14
Off from weight training. No more than 20 minutes of medium intensity cardio (if desired).
Phase II
This phase consists of working up to a 5 repetition maximum (RM) for the following lifts. Start the session with approximately 70% of your 1RM for the lift, or a 12-14 RM. Perform 5 reps, rest and add 10%, perform 5 reps, rest and add 5%. Keep increasing the load 3-5% until you reach a comfortable 5RM.
Rest 1-2 minutes between the initial efforts; rest 2-3 minutes between efforts with higher loads. This shouldn't be a balls-out competition effort. Therefore, no face-slapping or screaming is required.
Day 1
Back Squat (wide stance)
Bench Press
Lying DB Triceps Extension
Day 2
Deadlift (narrow stance)
Chins or Pulldowns (palms up grip)
Hammer Curls
Day 3
Off
Day 4
Front Squat
BB Military Press
Dips or Decline DB Bench Press (palms facing each other)
Day 5
Off
Day 6
Deadlift (sumo stance)
Seated or Chest-Supported Rows
BB Biceps Curls
Day 7
Off
Phase III
This phase introduces your body to a few twice-daily sessions. Separate each session by at least 6 hours (more is better).
Day 1
AM Workout
A1 Back Squat (narrow stance)
A2 Bentover Rows or Seated Cable Rows (palms down grip)
B1 DB Military Press
B2 Lunges
C1 Standing Calf Raises (feet straight ahead)
C2 Incline Bench Press (narrow grip)
Sets: 3
Reps: 6
Rest: 60s between pairings
Load: 8RM
PM Workout
A1 Back Squat (wide stance)
A2 Bentover Rows or Seated Cable Rows (palms up grip)
B1 BB Military Press
B2 Split Squats
C1 Standing Calf Raises (feet angled out)
C2 Incline Bench Press (wide grip)
Sets: 2
Reps: 12
Rest: 75s between each pairing
Load: 14RM
Day 2
A1 Deadlifts (narrow stance)
A2 Dips or Decline DB Bench Press (palms facing each other)
B1 Chin-ups or Pulldowns (palms up grip)
B2 DB Triceps Extensions
C1 Seated Calf Raise or Donkey Calf Raise (feet angled out)
C2 Reverse Crunch
Sets: 4
Reps: 6
Rest: 60s between pairings
Load: 8RM
Day 3
Off from weight training. No more than 20 minutes of medium intensity cardio (if desired).
Day 4
A1 Front Squat or BB Hack Squat
A2 Upright Rows
B1 DB Side Raise
B2 Leg Curls
C1 Bench Press
C2 Barbell Curls
Sets: 3
Reps: 12
Rest: 70s between each pairing
Load: 14RM
Day 5
AM Workout
A1 Deadlifts (narrow stance)
A2 Dips or Decline DB Bench Press (palms facing each other)
B1 Chin-ups or Pulldowns (palms up grip)
B2 DB Triceps Extensions
C1 Seated Calf Raise or Donkey Calf Raise (feet angled out)
C2 Reverse Crunch
Sets: 3
Reps: 6
Rest: 60s between pairings
Load: 8RM
PM Workout
A1 Deadlifts (sumo stance)
A2 DB Bench Press
B1 Pull-ups or Pulldowns (palms down grip)
B2 BB Skull Crushers
C1 Seated Calf Raise or Donkey Calf Raise (feet straight ahead)
C2 Swiss Ball Crunches
Sets: 2
Reps: 12
Rest: 75s between pairings
Load: 14RM
Days 6 and 7
Off from weight training. No more than 20 minutes of medium intensity cardio (if desired).
Day 1
AM Workout
A1 Back Squat (narrow stance)
A2 Bentover Rows or Seated Cable Rows (palms down grip)
B1 DB Military Press
B2 Lunges
C1 Standing Calf Raises (feet straight ahead)
C2 Incline Bench Press (narrow grip)
Sets: 4
Reps: 6
Rest: 60s between pairings
Load: 8RM
PM Workout
A1 Back Squat (wide stance)
A2 Bentover Rows or Seated Cable Rows (palms up grip)
B1 BB Military Press
B2 Split Squats
C1 Standing Calf Raises (feet angled out)
C2 Incline Bench Press (wide grip)
Sets: 3
Reps: 12
Rest: 75s between each pairing
Load: 14RM
Day 2
A1 Deadlifts (narrow stance)
A2 Dips or Decline DB Bench Press (palms facing each other)
B1 Chin-ups or Pulldowns (palms up grip)
B2 DB Triceps Extensions
C1 Seated Calf Raise or Donkey Calf Raise (feet angled out)
C2 Reverse Crunch
Sets: 5
Reps: 6
Rest: 60s between pairings
Load: 8RM
Day 3
Off from weight training. No more than 20 minutes of medium intensity cardio (if desired).
Day 4
A1 Front Squat or BB Hack Squat
A2 Upright Rows
B1 DB Side Raise
B2 Leg Curls
C1 Bench Press
C2 Barbell Curls
Sets: 4
Reps: 12
Rest: 70s between each pairing
Load: 14RM
Day 5
AM Workout
A1 Deadlifts (narrow stance)
A2 Dips or Decline DB Bench Press (palms facing each other)
B1 Chin-ups or Pulldowns (palms up grip)
B2 DB Triceps Extensions
C1 Seated Calf Raise or Donkey Calf Raise (feet angled out)
C2 Reverse Crunch
Sets: 4
Reps: 6
Rest: 60s between pairings
Load: 8RM
PM Workout
A1 Deadlifts (sumo stance)
A2 DB Bench Press
B1 Pull-ups or Pulldowns (palms down grip)
B2 BB Skull Crushers
C1 Seated Calf Raise or Donkey Calf Raise (feet straight ahead)
C2 Swiss Ball Crunches
Sets: 3
Reps: 12
Rest: 75s between pairings
Load: 14RM
Days 6 and 7
Off from weight training. No more than 20 minutes of medium intensity cardio (if desired).
Phase IV
This phase consists of working up to a 3 repetition maximum (RM) for the following lifts. Start the session with approximately 70% of your 1RM for the lift, or a 12-14 RM. Perform 3 reps, rest and add 10%, perform 3 reps, rest and add 5%.
Keep increasing the load 3-5% until you reach a comfortable 3RM. Rest 1-2 minutes between the initial efforts; rest 2-3 minutes between efforts with higher loads.
Day 1
Back Squat (wide stance)
Bench Press
Lying DB Triceps Extension
Day 2
Deadlift (narrow stance)
Chins or Pulldowns (palms up grip)
Hammer Curls
Day 3
Off
Day 4
Front Squat
BB Military Press
Dips or Decline DB Bench Press (palms facing each other)
Day 5
Off
Day 6
Deadlift (sumo stance)
Seated or Chest-Supported Rows
BB Biceps Curls
Day 7
Off
Phase V
Now that you've finished dropping the volume and increasing the loads, your system is prepped for 8 total body sessions each week. Avoid going to failure during any set to control fatigue.
Day 1
AM Workout
A1 BB Military Press (standing)
A2 Front Squat (shoulder width stance)
B1 Chins or Supinated Grip Pulldowns (wide grip)
B2 Lying DB Triceps Extension (use decline bench if available)
C1 Standing Calf Raises (feet straight ahead)
C2 Hanging Leg Raise
Sets: 4
Reps: 4
Rest: 60s between pairings
Load: 6RM
PM Workout
A1 DB Incline Bench Press
A2 BB Back Squat (shoulder width stance)
B1 Chins or Supinated Grip Pulldowns (narrow grip)
B2 Triceps Pressdowns or Overhead DB Extension (don't rest between arms)
C1 Donkey Calf Raise (feet straight ahead)
C2 Reverse Crunch
Sets: 2
Reps: 12
Rest: 75s between each pairing
Load: 14RM
Day 2
AM Workout
A1 Deadlifts (narrow stance)
A2 Dips
B1 Seated Cable or Chest Supported Rows (wide grip, palms down)
B2 Standing Hammer Curls
C1 Seated Calf Raise (feet straight)
C2 External Rotation
Sets: 4
Reps: 3
Rest: 60s between pairings
Load: 5RM
PM Workout
A1 DB Romanian Deadlifts (wide stance)
A2 Decline DB Bench Press
B1 Seated Cable or Chest Supported Rows (narrow grip, palms down)
B2 Standing Barbell Curls (narrow grip)
C1 Seated Calf Raise (feet angled out)
C2 External Rotation (use a different exercise than the AM workout)
Sets: 2
Reps: 14
Rest: 75s between pairings
Load: 16RM
Day 3
Off from weight training.
Day 4
AM Workout
A1 Chins or Supinated Grip Pulldowns (narrow grip)
A2 Triceps Pressdowns or Overhead DB Extension (don't rest between arms)
B1 DB Incline Bench PressB2 BB Back Squat (wide stance)
C1 Donkey Calf Raise (feet angled out)
C2 Reverse Crunch
Caption: If you don't have a partner or a donkey calf raise machine, try the exercise like this.
Sets: 4
Reps: 3
Rest: 60s between each pairing
Load: 5RM
PM Workout
A1 Chins or Supinated Grip Pulldowns (wide grip)
A2 BB Skull Crushers (use decline bench if available)
B1 DB Military Press (standing)
B2 Front Squat or Hack Squat (narrow stance)
C1 Standing Calf Raises (feet angled out)
C2 Hanging Leg Raise
Sets: 2
Reps: 14
Rest: 75s
Load: 16RM
Day 5
AM Workout
A1 BB Bench Press
A2 Seated Cable or Chest Supported Rows (narrow grip, palms up)
B1 DB Romanian Deadlifts (narrow stance)
B2 Standing Reverse Curls
C1 Seated Calf Raise or Donkey Calf Raise (feet angled out)
C2 External Rotation
Sets: 4
Reps: 4
Rest: 60s between pairings
Load: 6RM
PM Workout
A1 DB Bench Press
A2 Seated Cable or Chest Supported Rows (wide grip, palms up)
B1 Deadlifts (sumo stance)
B2 Standing BB Biceps Curls (wide grip)
C1 Seated Calf Raise or Donkey Calf Raise (feet straight)
C2 External Rotation (use a different exercise than AM workout)
Sets: 2
Reps: 12
Rest: 75s between pairings
Load: 14RM
Days 6 and 7
Off from weight training.
Days 8-14
Add one set to each workout. For example, the AM Workout on Day 8 becomes 5 x 4 for all exercises.
Note: Phase V is organized with a 2 on, 1 off, 2 on, 2 off schedule. However, you can use any combination that fits your schedule as long as you don't lift three continuous days in a row. For example, some of my clients favor the 2 on, 1 off, 1 on, 1 off, 1 on, 1 off schedule.
Continue with Phase V for as long as you keep reaping benefits. Once you start feeling rundown, take a week off from Phase V and perform Phase IV. Then, return to Phase V.
The exercises I chose are some of my favorites, but feel free to throw in whatever variation tickles your training fancy. However, stick with my exercises for as long as possible.
Written by, Chad Waterbury @ t-nation.com
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