The temlate
workout 1 workout 2 workout 3
pull A Push A Lower A
back horizontal rows Overhead press Quads
back vertical pulls Chest Hamstrings
traps Tricep Compound Abs
biceps Tricep Extention Calves
workout 4 workout 5 workout 6
Pull B Push B Lower B
Back vertical pulls Chest press Quads
back horizontal rows Shoulders Hamstrings
rear delts Tricep Compound abs
brachiallis Tricep Extention calves
Thats one cycle
Heavy phase: 6 sets of 4-6 reps pyramiding up in weight
on the first movement of each workout
first three cycles heavy movements are for pull A
Lower A and push B
second three cycles are for push A, pull B, and Lower B
during the heavy phase all other movements are done for
4 sets of 8-12 reps pyramyding up in weight
During the first three cycles of the heavy phase Lower A template is Deadlifts
Quads
Abs
calves
during the second three cycles of the heavy phase use the regular template of quads
hamstrings
abs
calves
The last three cycles
Medium Phase
all movements are done for 4 sets of 6-9 reps once again pyramiding
up in weight, on the first movemement do about 5-6 sets of pyramiding
up in weight to warm up properly depending on how strong you are
You pyramid up the weight during the whole program for all movements
while staying in the perscribed rep range, so if yo are pyramyding up in
the 4-6 range for example you will never do more than 6 reps per set. The first sets
will feel light and on the last couple of sets you should be hitting
failure in the perscribed rep range. For example you are planning
on squatting 405 in the 4-6 rep range, it would look something like
this
135 for 6
225 for 6
315 for 6
365 for 6
385 for 4-6 this should be a challenging set
405 for 4-5
If you plan on doing deadlifts in the 6-9 rep range just use this deadlifts
template for lower A quads
abs
calves
I don't like doing deadlifts in the 8-12 rep range thats why I don't include them
in the second three cycles where you would be doing the lower A workout in the
8-12 rep range from the first to the last movement. But if you do decide to include
deadlifts put them first in the workout and then follow them up with hamstrings,
abs, and calves and always put them in the lower A, you don't wanna be doing your first
compound horizontal rowing movements the following workout after you have blasted
your lower back with deads, this goes for the 6-9 rep range as well. I don't recommend
doing deadlifts during the whole 12 week cycle because it's just too much accumulated
stress and your lower back takes longer to recover than any other bodypart
The program is designed for 4 days a week so its best to train on two consecutive
days only twice per week. The program lasts 12 weeks after which you take a full
week off. If you are supposed to train on say tuesday and you feel like shit
take that day off and come back on wednesday and just pick up right where you left
off and next week come back to your regular routine. You are basically cycling 3 days
to work your whole body during a four day training week which means that you will
be hitting each bodypart once every 5 days.
Brachiallis work is basically stuff like hammer curls, reverse curls etc., any elbow
flexion movement where your palms are NOT supinated
Tricep compound work is anything like dips, close grip benches, floor presses, etc.
Tricep extention work is stuff like skull crushers, push downs, seated tricep extentions etc.
I know that it seems complicated, I tried to lay it out the best I could you should have seen my
note pad that I was writing it up on, it was a fucking mess
Let me know what you guys think
