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.
|Push 1||Pull 1||Lower 1||Push 2||Pull 2||Lower 2|
|Push 1||Pull 1||Lower 1||Push 2||Pull 2|
|Lower 2||Push 1||Pull 1||Lower 1||Push 2|
|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
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.
|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
|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|
|Leg Press||6,6,5,5*,5*||Forced Reps||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|
|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|
|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|
|Hammer Curls||15,12,10||Superset B||2/2/1/0||45Seconds|
|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|