4 translation missing: en.blogs.article.read_time

This program is aimed at the advanced lifter that wants to pack on some serious mass and has all the essential fundamentals in place. It is essential that food, supplementation and adequate rest is all in place. This plan is intense, it’s full on and it is very taxing. Only serious lifters should follow this split. I would advise at least 12-18 months of serious lifting before you attempt this plan, and be sure to track your progress. If you are not making sufficient gains, you need to consider all fundamentals, and adjust the plan as needed. 

Weekly Split– we will work on an 8 day week. As you can see, rest days will be every 4th day, meaning that training days will not be on fixed days in a calendar. We are going to have 2 different workouts for each session of P/P/L. The reason for this is that we want to hit the muscles from 2 different angles, maximizing the growth potential of this plan.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Push 1 Pull 1 Lower 1 Push 2 Pull 2 Lower 2

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Push 1 Pull 1 Lower 1 Push 2 Pull 2

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Lower 2 Push 1 Pull 1 Lower 1 Push 2

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Pull 2 1 Lower 2 Push 1 Pull 1 Lower 1

Workout 1 – Will focus on mechanical tension, keeping the movements big, the weights heavy and the lifting explosive, with adequate rest between sets to maximize recovery and allow for big numbers on the bar.

Workout 2 - Will be focused on metabolic stress. This is where we hit more volume, flood the muscles with blood, and work on filling the muscle cells and forcing them to grow. The key here is to keep the intensity high and rest low, as to not allow the muscles to rest during sets.

Both workouts are extremely taxing and should be approached with focus and a clear understanding of what is involved. Focus on the speed of contractions, the rep ranges needed to hit, and rest between sets. All of these are key if you are to make serious strides with this plan.

Tempo:Negative / Transition A / Positive / Transition B

Super Sets: A super set is when you perform two exercises in conjunction to another, with very little/no rest between. Be sure to have both exercises set up before you start to limit the time between them. Once you have completed the super set, then you rest for the allocated time.

Forced Reps: These are to be used at the end of a set. As you come to the last few repetitions, you will start to slow down in execution of the movement. The idea of the forced rep is to keep you moving and help you complete an extra few repetitions once you have hit failure. You should only add an extra 2-3 reps to any one set at the end. 

Negatives: The big difference between forced and negatives are that you actually need help from the start of the set. The idea is to overload the muscle on the eccentric lowering of the weight. When performing a negative, it is key that the spotter is strong enough to get the weight up for you. Then you must take full control on the way down. 

Drop Set: You perform your first set for you predicted reps and once you hit failure, pick up 65-75% of that weight and continue the movement until failure once more. 

*= Where you see the *is when you perform the advanced method. 

PUSH 1

Exercise Reps Advanced Techniques Tempo Rest
DB Chest Press on Flat Bench 6,6,4*,3* Forced Reps 2/2/1/0 90-120 Seconds
BB Inclined Chest Press 6,6,4 2/2/1/0 90-120 Seconds
Decline Machine (or Smith) Press 6,6,4,3* Negatives 2/2/1/0 90-120 Seconds
Seated DB Shoulder Press 6,4,4*,3* Forced Reps 2/2/1/0 90-120 Seconds
Standing Military Press 6,4,4,3 2/2/1/0 90-120 Seconds
French Press 6,4*,4* Forced Reps 2/2/1/0 90-120 Seconds
Close Grip Bench Press

6,4,4* Negatives 2/2/1/0 90-120 Seconds

PULL 1

Exercise Reps Advanced Techniques Tempo Rest
Bent Over BB Row 6,6,4,3 2/2/1/0 90-120 Seconds
Deadlift (standard over hand) 6,6,4,4,2 2/2/1/0 90-120 Seconds
Close Grip Pull Down 6,6,4*,3* Forced Reps 2/2/1/0 90-120 Seconds
Front BB Shrugs 6,6,4,4*,3* 2/2/1/0 90-120 Seconds
Barbell Curl 6,4*,4* Forced Reps 2/2/1/0 90-120 Seconds
Machine Curl
6,4*,4* Negatives 2/2/1/0 90-120 Seconds
Hammer Curl
6,4,4
2/2/1/0
90-120 Seconds

LOWER 1

Exercise Reps Advanced Techniques Tempo Rest
Leg Press 6,6,5,5*,5* Forced Reps 2/2/1/0 90-120 Seconds
Squat 6,6,4,4,3 2/2/1/0 90-120 Seconds
Front Squat 6,6,4,4 2/2/1/0 90-120 Seconds
Hamstring Curls 8,6,6*,6* Forced Reps 2/2/1/0 90-120 Seconds
Seated Calf Raise 6,6,6,6 2/2/1/0 90-120 Seconds
Calf Press 6,6,6,6 2/2/1/0 90-120 Seconds

PUSH 2

Exercise Reps Advanced Techniques Tempo Rest
DB Incline Bench Chest Press 15,12,10,8 Superset A 2/3/1/0 45 Seconds
Inclined Chest Fly 15,12,10,8 Superset A 2/3/1/0 45 Seconds
Machine Flat Press 15,12,10,8 2/3/1/0 45 Seconds
Pec Dec or Cable Crossover 15,12,10*,8* Drop Set 2/3/1/0 45 Seconds
Front Raise 15,12,10 Superset B 2/3/1/0 45 Seconds
Lateral Raise 15,12,10 Superset B 2/3/1/0 45 Seconds
Seated DB Shoulder Press
15,12,10*,10* Drop Set 2/3/1/0 45 Seconds
Rear Delts 15,12,10

PULL 2

Exercise Reps Advanced Techniques Tempo Rest
Wide Pull Downs 15,12,10,8 Superset A 2/2/1/0 45 Seconds
Seated Row 15,12,10*,8* Superset A 2/2/1/0 45 Seconds
Reverse Grip Pull Downs 15,12,10,8 Drop Set 2/2/1/0 45 Seconds
T-Bar Row 15,12,10 2/2/1/0 45 Seconds
Upright Row 15,12,10 2/2/1/0 45 Seconds
Supine Curl
15,12,10 2/2/1/0 45 Seconds
Conc Curl
15,12,10
Superset B
2/2/1/0
45 Seconds
Hammer Curls 15,12,10 Superset B 2/2/1/0 45Seconds

LOWER 2

Exercise Reps Advanced Techniques Tempo Rest
Leg Extensions 15,12,10,8 Superset A 2/3/1/0 45 Seconds
Hack Squat 15,12,10,8 Superset A 2/3/1/0 45 Seconds
Barbell Lunges 15,12,10,8 2/3/1/0 45 Seconds
Hip Thrust 15,12,10,8 2/3/1/0 45 Seconds
Hamstring Curl 15,12,10 Superset B 2/3/1/0 45 Seconds
Straight Leg DL 15,12,10 Superset B 2/3/1/0 45 Seconds
Calf Raise 15,15,12,10*,10* Drop Set 2/3/1/0 45 Seconds



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