BBTP

THE Book of Bodybuilding Training Programs
1

THE Book

Of

Bodybui l di ng
Tr ai ni ng Pr ogr ams

A Col l ec t i on of Pr oven Bodybui l di ng Pr ogr ams

By Dr Cl ay Hyght , DC, CSCS

2
Table of Contents

Table of Contents ....................................................................................................... 2
Introduction ................................................................................................................. 3
Part 1: ................................................................................................................................ 4
Pointers & Tips to Maximize Your Training ............................................................ 4
How to Use this Book ............................................................................................... 5
Warming Up the Right Way ..................................................................................... 6
The Best Bodybuildi ng Exercises ....................................................................... 10
The Best Bodybuildi ng Supersets ...................................................................... 15
Dr Clays Favorite Workouts for each Body Part ............................................ 18
Everything You Need to Know About Rest Intervals ..................................... 25
How-to Structure an 8-week Training Program ............................................... 27
Part 2: Three Days per Week Training Programs ................................................ 30
Training Program: Hub ........................................................................................... 31
Training Program: Nashville ................................................................................... 34
Training Program: Magnolia .................................................................................. 37
Training Program: Magnolia .................................................................................. 39
Part 3: Four Days per Week Training Programs .................................................. 40
Training Program: Rock .......................................................................................... 41
Training Program: Spokane ................................................................................... 45
Training Program: Camille ..................................................................................... 48
Training Program: Berkeley ................................................................................... 52
Training Program: Pendulum ................................................................................. 55
Training Program: Stacks ....................................................................................... 60
Training Program: Talladega ................................................................................. 63
Training Program: Gatewood ................................................................................. 66
Part 4: Five Days per Week Training Programs ................................................... 69
Training Program: Biltmore .................................................................................... 70
Training Program: Zen ............................................................................................ 74
Training Program: Trojan ....................................................................................... 79
Training Program: Denver ...................................................................................... 82
Training Program: Bear .......................................................................................... 86
Training Program: Texas ........................................................................................ 91
Training Program: Phoenix .................................................................................... 96
Training Program: El Diablo ................................................................................... 99
Training Program: Pearl ....................................................................................... 103
Part 5: ............................................................................................................................ 107
Questions & Answers ............................................................................................... 107

3
Introduction

You have in your possession a compilation of the most effective bodybuilding
training programs I have ever designed. These are actual routines that I have
designed for clients ranging from wanna-be bodybuilders to professionals who
make their living based upon how their physique looks.

This book is my attempt to help you avoid wasting time in the gym by giving you
the exact programs that Ive already used successfully. Ive also giving you a
plethora of other information to help you utilize the programs properly.

This book is not a book on training theory. I think youll agree theres enough
theory around. What you need is to simply know what works. We can discuss
theory another time.

This book is very much a work in progress. Ive chosen to make this be an
electronic book (ebook) so that it can be updated on a regular basis. And since
the whole point is for you to have and use the most recent version, you will
automatically be sent the latest version each time one comes out. (So make
sure we always have your most recent email address; otherwise it will take us a
while to guess what it is.)

I make my living writing books like this. And I think youll agree I charge a fair
price. J ust like you dont want people stealing from you, I dont either. So, when
you decide that your friend might enjoy the book, send them to www.DrClay.com
so they can get their own copy.

I want your input. As I said, Im always going to be working to make this book
even better. So please drop me a quick email at info@drclay.com and let me
know what you think. In other words, what would you like to see in the next
version you receive?

All the best,

Dr Clay

Copyright Notice: The entire contents of the book are Copyright 2010 J . Clayton Hyght. No
portion may be duplicated or transmitted without the prior written consent of the author. To quote
a portion of this book, simply drop an email to info@drclay.com expressing your desire.

Warning: Always get your doctors approval before engaging in ANY training program. The
programs in this book are not mean to treat or prevent any disease. Resistance training is
inherently dangerous. Do so at your own risk. The author, publisher, nor anyone associated with
the book can or will be held liable for the use of the programs contained in this book.

4

Part 1:
Pointers & Tips to
Maximize Your Training

5
How to Use this Book

Its best to start by at least skimming the entire book. There are notes and tips
throughout that you may miss if you just focus in on one section.

Most of the book will, of course, be self-explanatory. But do note that once you
get into the training routines themselves (Parts 2, 3, & 4), theres something
unique.

Important Note

When you encounter a new routine there will first be a copy of the routine along
with miscellaneous notes. These notes are VERY important as they give you
various details about how to exact that particular exercise in the manner
intended.

These notes are NOT always the same in each and every routine. So at some
point, do read them all. Even though youre not doing the Camille program, the
notes in it may give you some ways to better execute the program you are doing.

Right after the noted-up version of each program, you will find a printer friendl y
version of the workout. I did this because some people (myself included) would
prefer to read the notes at home but take a clean-looking version to the gym.

6
Warming Up the Right Way

Unfortunately most people have NO idea how to warm-up properly. And the truth
is, the proper warm-up can not only enhance your training performance, but also
the results that follow. On the other hand, not warming up right can make you
feel weak as a kitten and slow as molasses in J anuary.

Why Warm Up?

Each and every set should have a purpose. A warm-up set actually has a few
purposes they prepare the joints, the muscles, AND the nervous system to
perform optimally during the upcoming work sets.

Sure, its the work sets that are really responsible for us ultimately getting bigger
and stronger, but its the warm-up sets that ensure that the work sets are as
productive as possible. In other words, without warming up properly, youre not
going to be able to do as much weight or as many reps with a given weight as
you would have if you had warmed up like an intelligent bodybuilder should.

How to do Warm-up Sets Right

As with virtually all aspects of training, theres no one single right way to warm
up. But there are certainly some rules of thumb that will help you tremendously.
Then by keeping a training log youll be able to finely-tune things and go from a
good warm up to a great warm up.

Overall your goal with warming up is to be able to do enhance the performance
of your workout. You must warm up enough such that you start to feel loose and
the weights start to feel lighter. But dont do so many warm-up sets and reps that
you start to fatigue the muscle. Note: if you feel a lactic acid burn during a
warm-up set, youre depleting muscle glycogen and have gone too far.

Allow me to get a bit more specific as this is very important.

As an example, lets say youre preparing to do your first work set of 8-12 reps on
a compound exercise. Generally speaking, select a weight thats about 50% of
what your work set will be and perform about 15 reps. Then go up to about 60%
of your work set and do about 10-12 reps.

Then go to about 75% of your work set and do about 5-6 reps; then about 85-
90% and do 2-4 reps.

Though and oversimplification to some extent, the first two sets are more to
promote blood flow and warm-up the muscles, connective tissue, and joints.
While the last too heavier sets are more to prime the nervous system and
enhance motor unit recruitment.
7

With that in mind, I recommend performing the first two warm-up sets in a liberal
manner. By that I mean dont worry about rep speed or tempo. Do whatever
feels like its warming you up best.

For example, you may hold the stretch position for a few extra seconds. I like to
do this on squats and incline barbell presses.

On the other hand, heavier, neural-priming sets should be done in a more
explosive manner to enhance motor unit recruitment. Although fast eccentric and
concentric may increase motor unit recruitment more, Id recommend sticking to
the safer, but still effective method of doing a control eccentric and rapid
concentric rep speed.

Exceptions

There are always exceptions arent there? Warming-up is no different. For
starters, the above is a warm-up protocol thats more suitable for the first
exercise for a body part.

Subsequent exercises for the same body part do not require as extensive a
warm-up. Maybe one light feeler set and a heavier neural-priming set (or
acclimation set as I like to call them) is all thats needed. If the next exercise is
more isolating, then one feeler set of a new exercise may well be all thats
needed. This brings me to my next point.

Tips for a Great Warm-up

the more compound an exercise is, the more warm-ups should be done (i.e.
squats, deadlifts). On the other hand, isolation exercises like concentration curls
require far less warming up maybe even none if its the 2
nd
or 3
rd

biceps
exercise in a routine.
Although it typically parallels the point above, its worth noting that the stronger
you are, the more warming up youre generally going to need to do.

I can squat 405 for a few reps on a good day. Therefore I have to warm-up more
than when I could only do 225 for a few reps. Guys that can squat 585 for reps
have to warm up even more to get their body to the point where its ready to
squat so much. And since most people like to start with one plate on each side
(135 pounds), it simply takes longer to warm up and acclimate from there to
some really heavy work sets.

8
Sample Warm-up Protocol

I dont really like to give specific weights and reps out of fear that people will lose
the point and simply try to mimic those exact weights and reps. But Im going to
make an exception here, because I want to illustrate how a proper warm-up
might be done, using a quad workout as an example.

1. BB Squats
Warm up sets: 45 x 20 / 135 x 10 / 185 x 8 / 225 x 6 / 275 x 4 / 315 x 3 /
340 x 3
Work sets: 365 x 10 / 385 x 8 / 405 x 5
2. Leg Press (plates listed are per side)
Warm up sets: 3 plates x 15 / 5 plates x 10 / 7 plates x 5
Work sets: 9 plates x 12 / 10 plates x 10 / 10 plates +a 25lb plate x 8
3. Leg Extension
Warm up set: 90 x 10
Work sets: 120 x 14 / 140 x 10 / 150 x 9

It may seem that seven warm-up sets is a bit excessive for three measly work
sets, but its really not when you think about it. Read on and Ill explain.

For starters, doing a set with the bar is just to loosen you up and prepare your
low-back, hips, and knees for the range-of-motion they are about to do. Its not
at all taxing. And for someone who can squat 365 for 10 reps, 135 for 10 isnt
taxing at all, either.

Note that as the weight starts to approximate the weight of the work set, the reps
go down such that they are well below what the work set will be. Thus youre
able to avoid lactic acid accumulation throughout the entire warm up.

The key is that none of these sets are very taxing, but they prepare you in such a
manner that you know youre ready for a solid set of 10 with 365 pounds.

Sure, you couldve left off the set with the bar and maybe even the set of 275 or
340. But youll find that those extra sets really help you to be ready (both
mentally and physically) for your work sets.

Some days you may find you feel good and loose and are ready to rock n roll. In
that case, drop a warm-up or two if you feel so inclined. On the other hand,
some days youll feel a bit stiff and not so ready to tear up the gym. Again, adjust
accordingly. (I sometimes do two sets at 135 before going up from there. Other
times I skip 185 pounds all together. Listen to your body.)

9
Warm-up Summary

If a workout is worth doing, its worth doing right, and that includes warm-up sets.
Thats why you should log your warm-up sets just as you do your work sets. This
will allow you to try a few different approaches and then see exactly how they
affect your workout performance. And as your strength goes up, your warm-ups
will change. They are ever-evolving just like the weight and reps youll use.

But when it comes down to it, as long as your first warm-up set is nice and light
and your first work set goes well and feels good, then you warmed up well.

Consider warm-up sets your chance to have a smooth transition to your first work
set.

10
The Best Bodybuilding Exercises

To help you achieve your physique goals faster, heres a list of, what I consider
to be, the Best Bodybuilding Exercises around period.

Please keep in mind that best is a bit of a relative term. There are no absolutely
best exercises for all people at all times.

Take barbell squats for example. They are certainly one of the best quad (even
lower body) exercises around. But if you have a back problem that prohibits you
from doing them without significant pain, then they are not the best for you, at
least for now.

With that being said, each of our bodies do all functions very, very similarly.
Therefore these exercises will, in fact, be the best for most people. So use these
great exercises as the backbone of your training programs or, if nothing else, as
a starting point on your journey to figuring out which exercises work best for you.

Primary vs Isolation Exercises

In the list below, when I say primary exercise Im typically referring to a more
compound exercise that would typically be done early even first in your
routine. These typically recruit more motor units and are great to hit with heavier
weight and slightly lower reps to maximally enhance your strength and power.

By isolation exercises Im referring to those that tend to of course - be more
isolation in nature and promote great pumps. That makes these exercises great
options to fill out lagging, flat muscles.

For maximum synergy, use a combination of primary and isolation movements.
Though definitely not set-in-stone, a good rule-of-thumb is to do primary
exercises first in your routine with heavier weight and less reps. Then finish off
your routine with an isolation exercise done with higher reps and a relatively
lighter weight.

Best Chest Exercises

There are quite a few good chest exercises. In fact, even if we separate them
based on which region of the chest they emphasize upper, middle, lower
there are still multiple good ones for each area.

You may be surprised to find that I do not include the ever-so-popular barbell
bench press. Its simply too dangerous from a longevity standpoint to be
included among the best of the best. And frankly, at least for most people, its
significantly overrated in terms of how effectively it stimulates the pecs.

11
Upper Chest

Best Primary Exercise: Incline* BB Bench Press (tie)
Incline* DB Bench Press (tie)

Best Isolation Exercise: Low-to-High Cable Flyes

* On an incline set to about 30

Middle Chest

Best Primary Exercise: Flat DB Bench Press

Best Isolation Exercise: Flat DB Flyes

Lower Chest

Best Primary Exercise: Decline DB Press

Best Isolation Exercise: Decline DB Flyes

Best Back Exercises

If we just take into account free-weight exercises, there are quite a few good
back exercises. However, when we take into account the plethora of good back
training machines that have come along in the past couple of decades, we have
many great exercises to choose from.

Before we get into which ones are best, lets make sure you understand the
terminology upper back and lats.

By upper back Im referring to the muscles between and around the shoulder
blades. For example the middle and lower traps as well as the rhomboids.
These could be thought of as the primary muscles that give the upper back its
thickness.

When talking about the lats, Im, of course, primarily referring to the latissimus
dorsi themselves. You can think of the lats as the primary muscles that give the
back its width.

12
Upper Back

Best Primary Exercise: Overhand BB Row (tie)
Chest-supported Row* (tie)

Best Isolation Exercise: Prone Trap Raise (aka Y raise) (tie)
Behind-Neck Pulldown (tie)

* These chest-supported rows can be done on a T-bar apparatus using the wide,
horizontal handles or on an incline bench using dumbbells.

Lats

Best Primary Exercise: One-arm DB Row
Underhand BB Row

Best Isolation Exercise: DB Pullover
Straight-arm Rope Pulldown

Best Overall Back Exercises

Since the back is such a complex muscle group, and there are so many great
exercises, lets take a look at the best exercises for overall (upper, lat, and lower)
back stimulation.

Deadlift / Rack Deadlift
Pull-up / Chin-up
One-arm DB Row / Underhand BB Row

Each of the above works the overall back incredibly well. Take deadlifts for
example. While they may not be the single best exercise for either the upper
back or the lats, they are certainly one of the best back exercises in terms of how
well they work the entire back. Same for pull-ups and chin-ups.

Best Shoulder Exercises

Shoulder exercises are a bit more straightforward than those of some other body
parts, largely because there really arent all that many to choose from.

Lets take a look at the best exercises for each section of the deltoids anterior,
medial, and posterior.

13
Anterior Delts

Best Primary Exercise: BB Shoulder Press (to front; aka Military) (tie)
DB Shoulder Press (tie)

Best Isolation Exercise: DB Front Raise*

* Starting with a neutral grip and ending with an internally rotated (thumb down,
pinky up) grip at the top.

Medial Delts

Best Primary Exercise: DB Lateral Raise

Best Isolation Exercise: Cable Lateral Raise

Posterior Delts

Best Overall Exercise*: Unilateral, Cable Rear-Delt Extension

* Since the rear delts are fairly difficult to isolate, the best exercise and the best
isolation exercise are one and the same.

Best Biceps Exercises

Best Primary Exercise: EZ-Bar Curl

Best Isolation Exercise: Concentration Curl

Best Triceps Exercises

Best Primary Exercise: Skull Crusher

Best Isolation Exercise: Rope Pushdown

Best Ab Exercises

Best Primary Exercise: Hanging Leg Raise

Best Isolation Exercise: Decline Crunch

14
Best Glute Exercises

Best Primary Exercise: BB Walking Lunge

Best Isolation Exercise: Hip Thrust

Best Quad Exercises

Best Primary Exercise: BB Squat (tie)
Hack Squat (tie)

Best Isolation Exercise: Leg Extension

Best Hamstring Exercises

Best Primary Exercise: Stiff-legged Deadlift

Best Isolation Exercise: Seated Leg Curl (tie)
Lying Leg Curl* (tie)

* with feet plantar flexed (pointed down)

Best Calf Exercise

Best Overall Exercise: Standing Calf Raise

No doubt the exercises listed here are some of the best. But dont let that stop
you from experimenting to find your own. The best exercise for you may be a
slight variation of one of these. And if nothing else, do a variety of exercises to
keep providing a new and unique stimulus to your body.

15
The Best Bodybuilding Supersets

Supersets are a great tool for a bodybuilder looking to maximize size, and to an
extent they can promote strength gains as well.

To promote maximum hypertrophy, do two exercises for the same body part.
This lengthens the time the muscle is under tension and does wonders for getting
a great pump.

To maximize strength gains, do an exercise for one body part followed by an
exercise for the antagonistic body part.

Though there are many great superset combinations, heres a list of some of the
absolute best!

Best Chest Superset

1a) Flat DB Flye
1b) Flat BB Bench Press

Best Shoulder Superset

1a) DB Lateral Raise
1b) DB Front Raise
1c) DB Overhead Press

The above is a triple superset (or a giant set as some call it) that I call my Delt
Triad. Since Im a bit biased towards it and its not a traditional superset, heres
another great shoulder superset.

1a) Lateral Raise
1b) Machine Shoulder Press*

* This can be done with a barbell or dumbbells, but after frying your medial delts
with lateral raises, its nice to not have to worry about balancing the weight.
Using a machine allows you to use all of your effort and focus on simply pushing
the weight up.

16
Best Lat Superset

1a) DB Pullover
1b) Straight-arm Rope Pulldown

Tied with

1a) Decline DB Pullover
1b) Underhand BB Row

Best Upper Back Superset

1a) Dual D-ring Pulldown
1b) Reverse Flye (seated)

Best Bicep Superset

1a) Alternating DB Curl
1b) Low Cable Curl

Best Tricep Superset

1a) V-bar Pushdown
1b) Rope Pushdown

You can also flip-flop the above two exercises and do rope pushdowns first
followed by v-bar pushdowns to finish. Both are excellent options.

Best Arm Superset

1a) Skull Crusher
1b) EZ-bar Curl

Best Quad Superset

1a) Leg Extension
1b) Smith Machine Squat

Best Ham Superset

1a) Hamstring Rope Pull-through
1b) DB Leg Curl

17

Best Calf Superset

1a) Donkey Calf Raise
1b) Standing Calf Raise

Best Ab Superset

1a) Floor V-ups
1b) Reverse Crunches
1c) Crunches

I call this triple superset my Ab Triad. So, for the same reasons as with my delt
triad superset, heres another great superset for your abs.

1a) Incline Reverse Crunch
1b) Decline Crunch

Dont feel like you should only do the supersets listed above. Although there are
great, feel free to experiment and come up with your own. After all, training is
supposed to be fun!

18
Dr Clays Favorite Workouts for each Body Part

Although I certainly do have a plethora of book knowledge when it comes to
weight training, I really think that one of the things that makes me good at what I
do is that I walk the walk. In fact, Ive personally been doing bodybuilding
training week in and week out for over 21 years straight!

In this time Ive learned a LOT about how to get maximum results in the gym, all
while staying healthy and injury-free. The fact is, sometimes something might
seem like a good idea on paper, but it may not pan out in the trenches. Thats
where good ol OJ T (On-the-J ob-Training) comes in handy.

To help you learn from my experience, I dug into my own training logbook to find
some of my absolute favorite routines for each body part. Here they are in no
particular order:

Dr Cs Favorite Chest Routine A
1. Incline BB Bench Press 5 x 2-5 / 1 x 15-25
2. Decline DB Press 3 x 8-10
3. Shallow Incline Flye 3 x 12-15
4. High-to-Low Cable Flye 3 x 12-15
5. Low-to-High Cable Flye 3 x 12-15

This routine rocks! Although the volume is on the high side, its very well-
rounded in that it hit all rep ranges and all areas of the chest.

For the record, I would normally not do as few as two reps on incline BB
presses, but I had a great training partner and wanted to make the most of
it since I usually train solo.

Dr Cs Favorite Chest Routine B
1a. Decline Flye 4 x 10-12
1b. Decline Smith Machine Press 4 x 10
2a. Flat Flye 2 x 10-12
2b. Flat Smith Machine Press 2 x 8-10
3a. Shallow Incline Flye 2 x 10-12
3b. Shallow Incline Smith Machine Press 2 x 8
4a. Low-to-High Cable Flye 3 x 12
4b. Deep Push-up* 3 x AMRAP

* With each hand on a 25 lb weight plate, still touch your chest to the ground.

This exact routine made my chest more sore than I EVER recall it being!
And I actually did this routine at a little 24-hour gym has very little
equipment. It doesnt even have a barbell bench press which is why I
opted for the Smith machine. But that can come in handy here, because
19
you can then push the presses to absolute failure and simply twist the bar
to safely rack the weight.

Although I wouldnt do this routine very regularly, the combination of pre-
exhausted supersets and variety of angles does wonders for torching your
pecs from top to bottom.

Dr Cs Favorite Chest Routine C
1. Hammer Strength Chest Press 5 x 5
2. Dip 3 x 12-15
3. Incline DB Flye 1 x 15 / 2 x 8-10
4. Chest Press Machine (Icarian) 5 x 8-12 (just 30 seconds rest)

My affinity for the Hammer Strength chest press is admittedly part of what
makes me like this routine so much. If you dont have access to this
machine, opt for DB press instead.

The 5 x 5 format is perfect for strength gains; while the short rest between
the five sets of Icarian chest press makes for an incredible pump. And
any time you can combine heavy weight AND a great pump in the same
workout, its bound to be a good one.

Note: I normally would have gone down into the 8-12 range on dips, but I
was erring on the side of caution since my front shoulders felt a bit tight. It
ended up being a good change of pace anyway.

Dr Cs Favorite Back Routine A
1. Pull-up (med width overhand grip) 3 x 3-5
2. Neutral-grip Pull-up (narrow grip) 3 x 3-5
3. DC Chins 3 x 10
4a. Inverted Row (on Smith machine) 3 x 8 (explosive rep speed)
4b. Incline, Chest-supported DB Row 3 x 10
5. One-arm DB Row 3 x 8-12
6. Behind-neck Pulldown 7 x 8-12 (30 sec rest)

Obviously this is a high-volume back workout, but boy do I love it! The
routine not only helps build your strength in vertical pulling, but the volume
and variety are great for hypertrophy.

Even though the pull-ups are low-rep, I still get a great pump in both my
upper back and lats. Then the combo of inverted rows (elbows out to hit
upper back) and chest-supported DB rows hit your upper back perfectly.
Then your lats get hit nicely with the DB rows, followed by a crazy finisher
for your upper back seven sets of behind-the-neck pulldowns.

20
Note: if you need to target back width/lats more than upper back,
substitute underhand pulldowns in place of behind-neck pulldowns.

Dr Cs Favorite Back Routine B
1. Rack Deadlift 3 x 3-5 / 1 x 5-8 *
2. DC Chins 2 x 7 (+strip set on last set**)
3. One-arm DB Row 2 x 10-12
4. Double D-ring Pulldown 4 x 8-12
5. Straight-arm Rope Pulldown 4 x 8-12

* The three sets of 3-5 reps were all tough and progressively heavier, but not to
failure (which is typical of how one should do deadlifts). But the last set was all-
out, no-holds-barred!

** Since I add weight to my lap on work sets of DC Chins, I was able to do a strip
set by simply taking the weight off my lap and doing bodyweight only on the strip
set.

If I had to do just one back routine, it would probably be this one its that
good! The rack deads are great to start with as they are a perfect
compound exercise to hit hard and heavy. Like the deads, the DC chins
hit the overall back nicely.

While the DB rows and straight-arm rope pulldowns focus on lats, the d-
ring pulldowns hit your upper back incredibly if you angle your torso back
a tad and focus on spreading the d-ring apart while focusing on your
interscapular upper back muscles.

Dr Cs Favorite Back Routine C
1. Pulldown 4 x 12-15
2a. Chest-supported T-bar Row (wide, horizontal handles) 3 x 6 / 1 x 20
2b. Hammer Strength High Row 4 x 10-12
3. Hammer Strength Low Row 3 x 10-12
4. DB Pullover 3 x 10-12
5. Low Cable Row 5 x 8-12 (~30 seconds rest)

I started this workout with basic pulldowns since I felt like I needed a bit of
loosening-up prior to hitting it hard and heavy. The thing that shocked me
about the workout was how great the t-bar and Hammer high row superset
hit my upper back it was awesome! I also like finishing back workouts
with a few quick but intense sets of low cable rows.

As is often the case with your more memorable workouts, this one was
pretty high in volume. Make sure to make lower-volume workouts more
the norm as opposed to these high-volume shock workouts.

21

Dr Cs Favorite Shoulder Routine A
1. BB Shoulder Press (seated) 3 x 6-8 (after 4 progressively heavier warm-
up/acclimation sets)
2. Lateral Raise (standing) 4 x 6-10
3. Truck Driver 2 x ALAP (choosing weight that allows 45-60 seconds)
4. Lateral Raise Machine (Cybex) 3 x 12-15 (+10 sec isometric hold on last rep
of last set)
5. Unilateral Cable Rear Delt Extension 15, 12, 8

Not only is this one of my favorite shoulder workouts, it also well
represents what a typical shoulder workout of mine might be like.

Dr Cs Favorite Shoulder Routine B
1. Hanging Clean & Press 4 x 5
2. Lean Away Lateral Raise 3 x 10
3. Lateral Raise (Up and Down the Rack)* 2 sets
4. Truck Driver 2 x ALAP
5. Side-lying, Incline, Rear Delt DB Extension 3 x 12-15

* I start with 5 lb DB and do 10 reps; then go up 5 lbs each time until I cant do
ten reps anymore; then go back down the rack getting 10 reps or AMRAP if you
cant get 10. Due to this being after lean away laterals, I was only able to go up
to 15 lbs before going back down the rack. Thus each up and down the rack set
in this case was really five sets. Needless to say, after two of these UDR sets,
your medial delts will be toasted!

Dr Cs Favorite Shoulder Routine C
1. Hammer Strength Shoulder Press 5 x 2 (after 3 progressively heavier warm-
2a. Lateral Raise 3 x 12
2b. Shoulder Press Machine (Cybex) 1 x 12 / 2 x 7
3. Standing, Alternating DB Front Raise 3 x 8-10 (ea side)
4. Seated Lateral Raise 3 x 10-15 (~30 sec rest)
5. Rear Delt Machine Flye 2 x 15 / 2 x 10
6. Side-lying, Incline DB External Rotation 3 x 12-15

I rarely do or recommend as few as two-rep sets. But to boost strength in
a hurry, its a good option if executed safely. With the Hammer Strength
Shoulder Press machine (and with most shoulder machines) I feel safe
going as heavy as I can for two reps.

The cool thing about this routine is how it incorporates heavy weight and
low reps for strength, plus things like a pre-exhaust superset of laterals
followed by machine shoulder press for maximum size. Its a very well
22
rounded routine, but it is fairly high volume, so dont do this month in and
month out.

Dr Cs Favorite Arm Routine A
1. Close-grip Bench Press 5 x 5
2. EZ-bar Curl 5 x 5
3. Overhead Tricep Extension Machine 3 x 8-12
4a. V-bar Pushdown 3 x 8-10
4b. Rope Pushdown 3 x 10-12
5. Standing, Alternating DB Curl 3 x 8-10
6. Preacher Curl Machine 1 x 20 / 1 x 10
7. DB Hammer Curl 2 x 10
8a. Standing DB Wrist Curl 3 x 10-12
8b. Seated, One-arm, DB Wrist Extension 3 x 12-15

I typically train biceps and triceps in the same day, as I did here. On this
workout I also did forearms since Id been neglecting them for some time.
Notice that I got each of the heavy movements done early in the routine,
then I moved on to finish off triceps followed by biceps.

More times than not I do three exercises each for biceps and triceps. But
often Ill do just two each or occassionally four each as in this workout.

Dr Cs Favorite Arm Routine B
1a. Skull Crusher 4 x 8-10 (+1 strip set on last set)
1b. EZ Bar Curl 4 x 8-10 (+1 strip set on last set)
2. V-bar Pushdown 2 x 10-12 / 2 x 5-7 (+1 rest pause set on last set)
3. One-arm, Behind-head, Rope Extension 3 x 10-12
4. One-arm DB Preacher Curl 2 x 10-12 / 2 x 7
5. DB Hammer Curl 3 x 8-12
6. Low Cable Curl 2 x 15-20

It makes sense that one of my favorite arm workouts would start with my
absolute favorite arm superset skull crushers and EZ-bar curls.
Although Id normally only do two or three work sets of each, on this day I
was really digging them and did an extra.

To hit the long head of the triceps I usually opt for one-arm DB overhead
extensions, but today I went for the cable version which is a bit more
naturally feeling in many regards. They keep some tension on the tris
even in the extended position, which is a plus over using dumbbells.

I also really like the biceps exercise one-arm DB preacher curls. They
allow you to focus well on one arm at a time. They also place good
tension in the bottom portion of the rep, yet still allow decent tension in the
23
contracted position at least if your bench is steep enough. And to finish
an arm workout with a good biceps pump, low cable curls work perfectly.

Dr Cs Favorite Arm Routine C
1. J -press 3 x 6-8
2a. Skull-crusher 3 x 8-12
2b. Randy Press 3 x 4-6 (to each side)
3. One-arm, Underhand, Tricep Extension (with D-ring) 3 x 15
4. Standing, Alternating, DB Curl 4 x 6-8
5. EZ-bar Preacher Curl 3 x 10-12
6. EZ-bar Reverse Curl 3 x 8

The J -press is a great skull-crusher/close-grip bench hybrid exercise thats
great for boosting the strength of your triceps. But I still included skull-
crushers in this workout. When you superset those with Randy presses,
your triceps will be begging for mercy! Its one of my favorite mass-
building tricep supersets, for sure!

The bicep portion of this routine isnt fancy, but it works and works well.

Dr Cs Favorite Quad Routine A
1. BB Squats 10 x 10
2. Leg Extension 1 x 20 / 2 x 12-15

Great training programs dont always have to be elaborate, and this
particular routine is proof of that. It simply calls for 10 sets of 10 reps on
BB squats (done to parallel or deeper) followed by 3 sets of leg extension.

Although the routine is simple, it sure as heck aint easy! In fact, its the
hardest quad workout Ive ever done. But its worth it. I once did this
routine 10 weeks in a row, and my quads grew more in that time period
than they ever have in my life!

Note: pyramid up in weight on squats such that the first two sets are fairly
light, the next two are tougher but still not all-out, and sets five through
eight are really, really tough! Then, just when you feel like you absolutely
cant do any more, do and sets nine and ten and make then absolutely all
out!

Dr Cs Favorite Quad Routine B
1. Hack Squat 2 x 5-7 / 1 x 15-20 (after 6 progressively heavier warm-
2. Leg Press (Cybex Squat Press machine) 3 x 15 / 1 x 20
3. BB Walking Lunge 2 x 30 (total steps)
4. Leg Extension 1 x 12 +2 strip sets*

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* After taking doing your 12RM for AMRAP (which should be 12), immediately
reduce the weight by about 25% and do AMRAP, followed immediately by
another ~25% weight reduction and AMRAP. If your quads arent fried down to
the bone after this double strip set, then you should check your pulse!

I absolutely love this quad routine! Its pretty straightforward and no-
nonsense, but its tough! But most importantly, it works.

Dr Cs Favorite Quad Routine C
1a. Leg Extension 4 x 12
1b. Smith Machine Squat 4 x 8-12
2. Bulgarian Split Squat 3 x 10

This routine FRIED my quads!! It made my distal quads, in particular,
more sore than theyve been in a long time.

There are two keys to making this routine work: 1) go (or hobble rather) as
quickly as possible from leg extensions to smith squats 2) go to parallel or
deeper on both the smith squats and the split squats.

In Closing: Never underestimate trial and error. I never wouldve discovered
most of these routines had I not been willing to experiment. Books dont teach
trial and error.

Although you shouldnt waste time with senseless crap, do experiment with
various exercises, exercise order, sets, reps, etc. As long as you stick to the
fundamentals (sound exercises, good form, plenty of recuperation) youll do
great.

25
Everything You Need to Know About Rest
Intervals

Although a book could be written about rest intervals alone, itd be a boring book.
I can tell you all you need to know about rest intervals between sets in just a few
short paragraphs.

The longer you rest between sets, the more time your muscles have to replenish
their short-term fuel supply that was partially depleted during your last set. This
is important when performance is a main goal as in powerlifting and in training for
strength. Think of it this way: longer rest allows you to lift more weight and thus
get stronger.

There is, however, a drawback to resting too long. After a period of time your
nervous system starts to get un-primed (for lack of a better term). This can
negate the enhanced nervous system activity that you should have before a work
set. Likewise, your muscles and joints will start to lose their warmth and pliability
if you rest too long.

Im sure that at some point youve rested too long between sets, only to find that
once you got around to the set, it felt way heavier than it should. Thats why you
dont want your muscles or your nervous system to cool down too much.

Short rest intervals challenge muscles to keep up in terms of creating energy and
removing waste products. This is of benefit to us bodybuilders because short
rest intervals can make muscles grow by creating more capillaries and
mitochondria among other things.

Blood flow (aka the pump) to a muscle is also maximized when rest intervals are
fairly short. This can also help a muscle become larger, over time, by stretching
the fascia around the muscle.

That all sounds great, but there is also a drawback to short rest intervals. Short
rest intervals prevent you from lifting maximum weight or doing the maximum
number of reps you otherwise could have.

As with most things, there are pros and cons to both long and short rest intervals.
So whats a growing bodybuilder to do? The answer issome of each.

On heavy, low-rep sets (2-6 reps) where improved strength is the main objective,
use longer rest intervals that are about 2-4 minutes long. This will enable you to
use the heaviest weight possible and thus get the most out of the set. These
exercises will usually be near the front or beginning of your workout.

26
On exercises that call for higher reps (12-15), stick to a shorter rest interval of
about 45-60 seconds. This will maximize the chemical stress placed on the
muscle, and it will maximize blood flow to the muscle, both of which will ultimately
help you grow.

Sets that call for a middle-of-the-road (8-12) rep range should also have a
middle-of-the-road rest interval about 90 seconds is perfect.

While these are excellent guidelines, let common sense be your guide. Youll
need to rest longer on squats than on concentration curls, regardless of the rep
range.

Rest Interval Guidelines

Rep Range Rest Interval
2 6 reps 2 4 minutes (120 240 seconds)
8 12 reps 90 seconds
12 15 reps 45-60 seconds

27
How-to Structure an 8-week Training Program

Entire books actually have been written about periodization, which is essentially
a plan that calls for training in different ways at different times. As I tend to do,
Im going make it simple for you and just tell you what you need to know to get
the most out of your training program. Ill leave all the theory and excessive
science to other writers and authors.

Ive found through extensive trial and error that 8-week training programs work
best. If you go much shorter then you dont have time to really improve on the
unique exercises in your program. Going longer, however, increases the risk of
reaching a plateau on one or more exercises.

Of course there are times when a longer or shorter training program may be
called for. And, of course, youre free to experiment. But I assure you that as a
general rule, 8-week programs work. So when in doubt, thats what you should
go with.

Periodizing Intensity

As I learned at 19 when 275 pounds crushed me on the bench just days after I
did it for two reps, you cant train all out all the time! Doing so is a recipe for
overtraining disaster.

Even if you take ample time off and away from the gym, you still cant go all out
every workout and expect to make progress. Your body will rebel. Its almost as
if you have to trick your body into progressing (getting bigger and stronger) as
opposed to forcing it to progress.

Let me show you how to cycle your intensity on an 8-week program.

Week 1

This should be an easy, breezy training week. If someone watched you train for
the first time during this week they should think That person trains with great,
controlled formthey make it look easy! Use a full and complete range-of-
motion (ROM), and in some instances, use a larger ROM than you normally
would (i.e. squats). Week 1 is all about feeling the muscle. When appropriate,
pause in the contracted position. Do NOT come close to training to failure this
week. You should always be able to do more reps. If I had to illustrate with a
number, Id say go about 75% of all out. So if you can do 10 reps with 200 lbs,
then do 10 reps with about 150 pounds. I jokingly (but fairly seriously) say
regarding week 1 stop when it gets hard.

28
Week 2

Week two is very much like Week 1 in that your form should still be impecable
and you should really be focusing on feeling the muscle work. However, go
ahead and bump up your intensity from 75% to about 85%. This will have you
beating all your numbers from last week by a rep or maybe two.

Week 3

The 3
rd

week of your 8-week training program is where you start to think
performance and have to get a bit mentally prepared for your workouts. Youll
pretty much always do as many reps as you can on your work sets, but strict
form and feeling the muscle work outweigh the number of reps or weight. You
should beat all your numbers from last week, but still do smooth, controlled reps.
Id say this week is about 95% intensity.
Week 4

Time to go all out! Although you should always train safely and use good form,
nows the time when you can use a little body english on your last couple reps.
Your goal is to beat your numbers from Week 3. If youve done everything right
up to this point, that wont be a problem.

Week 5

Week 5 is just like Week 4 in that its all out, 100% intensity. Try to beat your
performance on some of your sets from last week. On the sets where you dont
improve, you should aim to tie last weeks performance.

Week 6

This week you are essentially aiming to duplicate last weeks performance. It
wont be easy, because last week was all out. But its easier to tie records than it
is to break them. This week is also the time to take an honest look at your form
on all your exercises. If youve gotten too sloppy on anything during your
progression from Week 1 to Week 5, then Week 6 is the time to tighten that form
back up, even if that means doing a bit less weight or reps.

Week 7

Week 7 is pretty much just like Week 4. Your goal is to beat your log book (so to
speak). Even if you just improve one rep on one set of an exercise, thats still an
improvement.

29
Week 8

This final week is like Week 6, but even a tad more intense. When in doubt, go
for it! This is the week you dont need to worry about pushing too hard. As long
as you still train safely (duh), then you should really push yourself this week and
go for that extra five pounds or extra rep. After all, some much needed recovery
is right around the corner.

Week # Relative % Intensity Notes
Week 1 ~75 % easy, great form, full ROM, feel the muscle
Week 2 ~85 % not hard, great form, beat week 1
Week 3 ~95 % push yourself, great form, beat week 2
Week 4 95 100 % all out, safe form, beat week 3
Week 6 90 95 % maintenance, tie week 5
Week 8 100 % Go for it!

Closing Words

I always say, Its better to train smart than to train hard. I arrived at that saying
the hard wayby lots of trial and error. My tendency is to not put a weight down
until I have done as many reps as I possibly can. And although that may be
considered the cool, testosterone-way of lifting weights, its certainly not always
the best or smartest way to do things.

Training all out, week in and week out, is a great way to make a little progress
and then plateau indefinitely. Im sure youre like me in that youd rather avoid
plateaus. The best way to do that is to spend just a little time planning.

Know ahead of time, before you even enter the gym, whether you should go balls
to the wall that day or if its time to ease back a bit. And in addition to the above
guidelines, listen to your body. Sometimes your body isnt ready to go all out or
to break a record, even if the calendar says it should be.

Train smart by knowing when to train hard.

30

Part 2: Three Days per
Week Training Programs

31
Training Program: Hub

Training Days per Week: three

Keywords: 3-day, upper-lower, strength, size, foundation

Intro: This workout divides your body into upper and lower halves and is perfect
for entry-level bodybuilders. Its also perfect for advanced bodybuilders who
need to let their body rest a little but dont want to take off completely. No Frills
describes this workout completely.

Training Schedule
Sunday: Off
Monday: Upper Body 1
Tuesday: Off
Wednesday: Lower Body 1
Thursday: Off
Friday: Upper Body 2
Saturday: Off
Sunday: Off
Monday: Lower Body 2
Etc

Alternate between the upper and lower body workouts each time you train.

Upper Body 1
1a. Flat DB Press 4 x 6-10
1b. Overhand BB Row* 4 x 8-12
2a. Pull-up** 3 x 4-8
2b. Standing BB Shoulder Press*** 3 x 4-8
3a. Skull Crusher 3 x 8-12
3b. EZ-bar Curl 3 x 8-12

*Pull bar to lower chest area.

** Slightly wider than shoulder-width grip.

*** Use your legs to spot yourself a bit on the last rep or two as needed.

Lower Body 1
1. BB Squat 4 x 6-10
2. BB Stiff-legged Deadlift* 2 x 6-10
3. BB Walking Lunge 2 x 24-30 (total steps)
4a. Standing Calf Raise 2 x 8-12 / 1 x 6-8 / 1 x 20-25**
4b. Hanging Leg Raise*** 3 x AMRAP

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* Make sure to squeeze your glutes as you get near the top.

** Use a slightly faster rep speed on this high-rep set.

*** Take your feet up high by your hands (or as high as you can).

Upper Body 2
1a. Incline BB Press 3 x 8-12 / 1 x 20
1b. Neutral-grip Pulldown (narrow)* 3 x 8-12
2a. DB Shoulder Press 3 x 8-12
2b. DB Row 3 x 8-12
3a. Standing, Alternating DB Curl 3 x 6-10
3b. V-bar Pushdown 3 x 6-10

* Use the commonly used, neutral-grip handle where the handles are just a few
inches apart.

Lower Body 2
1. Hack Squat 3 x 8-12
2. Leg Press 3 x 10-15
3. Seated Leg Curl 3 x 8-12
4. Unilateral DB Calf Raise* 3 x 12-15
5. Bicycle Crunch 3 x AMRAP

* Try to get on something high enough such that your heel doesnt touch at the
bottom.

33
Training Program: Hub

Training Schedule
Monday: Train
Wednesday: Train
Friday: Train

Upper Body 1
1a. Flat DB Press 4 x 6-10
1b. Overhand BB Row 4 x 8-12
2a. Pull-up 3 x 4-8
2b. Standing BB Shoulder Press 3 x 4-8
3a. Skull Crusher 3 x 8-12
3b. EZ-bar Curl 3 x 8-12

Lower Body 1
2. BB Stiff-legged Deadlift 2 x 6-10
4a. Standing Calf Raise 2 x 8-12 / 1 x 6-8 / 1 x 20-25
4b. Hanging Leg Raise 3 x AMRAP

Upper Body 2
1a. Incline BB Press 3 x 8-12 / 1 x 20
1b. Narrow-grip Pulldown 3 x 8-12
2a. DB Shoulder Press 3 x 8-12
2b. DB Row 3 x 8-12
3a. Standing, Alternating DB Curl 3 x 6-10
3b. V-bar Pushdown 3 x 6-10

Lower Body 2
4. Unilateral DB Calf Raise 3 x 12-15

34
Training Program: Nashville


Keywords: 3-day, push-pull split, foundation, recovery

Intro: This training program works perfectly as a recovery program between
higher volume programs. Its also perfect for times of the year when you want to
maintain size and strength while spending as little time in the gym as possible. It
will have you hitting each body part once per week, which allows for full and
complete recovery. It also utilizes the famous push/pull training split which
maximizes recovery of the pushing and pulling muscles.

Training Schedule
Sunday: Off
Monday: Chest, Shoulders, & Triceps
Tuesday: Off
Wednesday: Back, Biceps, & Abs
Thursday: Off
Friday: Quads, Hams, & Calves
Saturday: Off

Chest, Shoulders, & Triceps
2. Incline BB Press 3 x 8-12
3. Seated BB Shoulder Press 3 x 5-8
4. Lateral Raise* 3 x 10-15
5. V-bar Pushdown 3 x 6-10
6. Unilateral, Overhead DB Extension 3 x 10-15

* Make sure your wrists, elbows, and shoulders are level at the top.

Back, Biceps, & Abs
1. Pull-up* 3 x 6-10
2. Deadlift** 2 x 6-8
3. DB Row 3 x 8-12
5. EZ-bar Curl*** 3 x 8-12
6. Decline Crunch 3 x 8-12

* Slightly wider than shoulder-width grip. Always use overhand grip on pull-ups.

** Old-school Deadlifts this time around. These two sets are work sets and do
NOT include warm-ups. (FYI you should probably do three, progressively
heavier warm-up sets.)

35
*** Unless otherwise indicated, always use a grip that puts your hands about
shoulder-width or slightly narrower.

Quads, Hamstrings, & Calves
1. Squat 3* x 8-12
2. Leg Press** 3 x 10-15
4. Lying Leg Curl 3 x 6-10
5. Standing Calf Raise 4 x 6-12

* As usual, these do NOT include warm-up sets. This means three work sets in
addition to the (roughly three) warm-up sets youll need to do.

** Make sure to go nice and deep on this such that your knee is bent to less than
90 at the bottom.

36
Training Program: Nashville

Training Schedule
Monday: Chest, Shoulders, & Triceps
Wednesday: Back, Biceps, & Abs
Friday: Quads, Hams, & Calves

Chest, Shoulders, & Triceps
3. Seated BB Shoulder Press 3 x 5-8
4. Lateral Raise 3 x 10-15

Back, Biceps, & Abs
1. Pull-up 3 x 6-10
2. Rack Deadlift 2 x 6-8
3. DB Row 3 x 8-12
5. EZ-bar Curl 3 x 8-12

1. Squat 3 x 8-12

37
Training Program: Magnolia


Keywords: 3-day, flexible schedule, foundation, recovery

Intro: Heres another great bridge program to use between really intense
routines. I designed this one in particular with a split and schedule that works
great if you need to be out of town (or playing) a lot on the weekends but want to
make sure youve still hit the primary muscles at least once per week. Now you
can have a 3-day weekend every weekend, yet still maintain your physique. And
its certainly feasible to even make some decent progress, depending on where
you are now.

Training Schedule
Sunday: Off
Monday: Chest, Back, & Abs
Tuesday: Off
Wednesday: Quads, Hams, & Calves
Thursday: Shoulders, Triceps, & Biceps
Friday: Off
Saturday: Off

Chest, Back, & Abs
1a. Incline BB Press* 8, 6, 4, 2
1b. Pull-up 4 x 4-8
2a. Hammer Strength Low Row** 3 x 8-12
2b. Hammer Strength Chest Press (flat)*** 3 x 8-12
3. Neutral-grip Low Cable Row (moderate width)**** 3 x 10-15

* Since you probably wont be using a spotter, always err on the side of caution
and only do reps you know you can do; which is pretty much what you should do
anyway.

** Do this bilaterally, both arms at the same time.

*** If you dont have a Hammer chest press, use another good chest pres
machine.

**** Use a slightly wider than shoulder-width grip and squeeze your upper back.

Shoulders, Triceps, & Biceps
1. Shoulder Press Machine 3 x 8-12
3a. Randy Press* 3 x 6-10 (ea side)
38
3b. Standing, Alternating DB Curl 3 x 6-10
4a. Straight-bar Pushdown 3 x 10-15
4b. Low Cable Curl 3 x 10-15

* Which could be called a lying db extension, holding one db with both hands,
lowering beside your head in an alternating, left-right manner.

1. Squat 3 x 10-15* / 1 x 20
4. Stiff-legged Deadlift 2 x 10-12

* Pyramid up in weight.

39
Training Program: Magnolia

Training Schedule
Wednesday: Quads, Hams, & Calves
Thursday: Shoulders, Triceps, & Biceps

Chest, Back, & Abs
1a. Incline BB Press 8, 6, 4, 2
1b. Pull-up 4 x 4-8
2a. Hammer Strength Low Row 3 x 8-12
2b. Hammer Strength Chest Press (flat) 3 x 8-12
3. Neutral-grip Low Cable Row (moderate width) 3 x 10-15

1. Shoulder Press Machine 3 x 8-12
3a. Randy Press 3 x 6-10 (ea side)
3b. Standing, Alternating DB Curl 3 x 6-10
4a. Straight-bar Pushdown 3 x 10-15
4b. Low Cable Curl 3 x 10-15

1. Squat 3 x 10-15 / 1 x 20
4. Stiff-legged Deadlift 2 x 10-12

40

Part 3: Four Days per

41
Training Program: Rock

Training Days per Week: four

Keywords: 4-day, strength, foundation

Intro: I designed this workout to build strength, while still promoting some
hypertrophy. Think 75% strength, 25% hypertrophy. Its perfect for bodybuilders
to put this routine between two higher-volume, hypertrophy-oriented training
programs. As I told the client I originally designed this program for, really focus
on improving your strength on the following exercises in particular: incline bb
press, pull-ups, deadlifts, bb shoulder press, squats, and stiff-legged deadlifts.

Training Schedule
Sunday: Off
Monday: Chest & Biceps
Tuesday: Back & Abs
Wednesday: Off
Thursday: Shoulders & Triceps
Friday: Legs & Abs
Saturday: Off

Monday
1. Incline BB Press 6, 5, 4, 3, 2*
2. DB Press (flat) 2 x 8
5. EZ-bar Curl** 3 x 4-8
7. EZ-bar Reverse Curl 2 x 8-10

* Stick to these exact reps. On most sets you could probably do one more rep if
you had a spot, but DONT! Virtually always leave one in the hole. Go up in
weight very slowly and methodicallyyet steadily. As a general rule, aim to
improve on about two sets each week.

** Use strict form on these such that you can pause for a split-second at the top
very controlled.

Tuesday
1. Pull-up 5 x BWRM*
2. Underhand BB Row 3 x 6-10 (every other week)
2. Rack Deadlifts 2 x 4-6 (rotate with UH BB Row)
3. Decline DB Pullover 2 x 8-10
4. Double D-ring Pulldown** 3 x 8-10
5. Side-lying DB External Rotation 3 x 12-15
42
6. Decline Crunch (steep)*** 4 x AMRAP

* After finding your Body Weight Repetition Maximum (BWRM) the first week, do
half of that number for five sets. For example: if you can do 8 good pull-ups, then
do 5 sets of 4 reps. Try to add one rep to one set each week, making sure to
keep your form great (chest up as you approach the bar).

** Make sure to arch your back and pull the handles apart to hit your upper back
well.

*** Use the steepest ab bench you can find. If you get to where you can do three
sets of more than 10, add resistance by holding a plate or db.

Thursday
1. Seated BB Shoulder Press* 6, 5, 4, 3, 2
2. Standing Lateral Raise** 3 x 6-10
3. Seated Lateral Raise machine*** 2 x 6-10
4. Incline, Chest-supported, Rear Delt Kickback 3 x 8-12
5. Close-grip Bench 3 x 4-8

* Go down to chin-level and all the way up just short of lock-out. Dont short
stroke it.

** Even though these are heavy for laterals, keep your form perfect with your
pinky higher than your thumb.

*** Do NOT shrug your shoulders! Keep your traps out of the movement.

Friday
1. BB Squat 3 x 5-10*
3. BB Stiff-legged Deadlift** 2 x 6-8
5. Standing Calf Raise 4 x 6-10 (+Strip Set on last set)***
6. Seated Calf Raise 3 x 8-12
7. Hanging Leg Raise 3 x AMRAP

* Make sure to warm-up well before doing these three work sets. Although these
should be really tough, youre probably leaving one rep in the hole. Focus on
precise form and getting in a good groove.

** Always keep your back arched (never rounded) throughout the entire range-of-
motion.

43
*** After taking the final set to failure, reduce the weight about 20-25% and
immediately do AMRAP.

44
Training Program: Rock

Training Schedule
Tuesday: Back & Abs
Thursday: Shoulders & Triceps
Friday: Legs & Abs

Monday
1. Incline BB Press 6, 5, 4, 3, 2
2. DB Press (flat) 2 x 8
5. EZ-bar Curl 3 x 4-8
7. EZ-bar Reverse Curl 2 x 8-10

Tuesday
1. Pull-up 5 x BWRM
2. Underhand BB Row 3 x 6-10 (every other week)
2. Rack Deadlifts 2 x 4-6 (rotate with UH BB Row)
3. Decline DB Pullover 2 x 8-10
4. Double D-ring Pulldown 3 x 8-10
5. Side-lying DB External Rotation 3 x 12-15
6. Decline Crunch (steep) 4 x AMRAP

Thursday
1. Seated BB Shoulder Press 6, 5, 4, 3, 2
2. Standing Lateral Raise 3 x 6-10
3. Seated Lateral Raise machine 2 x 6-10
4. Incline, Chest-supported, Rear Delt Kickback 3 x 8-12
5. Close-grip Bench 3 x 4-8

Friday
5. Standing Calf Raise 4 x 6-10 (+Strip Set on last set)

45
Training Program: Spokane


Keywords: size, moderate volume, 4-day, arm day

Intro: This four-way split is geared toward size, but without a really high volume.
One of my personal favorites about this 4-day program is that it has you training
biceps and triceps togetherwhich, in my opinion, is fun because of the full-arm
pump you get.

Training Schedule
Monday: Chest, Shoulders, & Abs
Tuesday: Quads, Hams, & Calves
Wednesday: Off
Thursday: Back
Friday: Biceps, Triceps, & Abs
Saturday: Off
Sunday: Off

Chest, Shoulders, & Abs
1. Shallow Incline Dumbbell Press* 15, 12, 10
2. Decline Barbell Press 12, 10, 8
3. Flat Dumbbell Flye-Press** 3 x 10-15
4. Low-to-High Cable Flye*** 2 x 15-20
5. Seated Lateral Raise 4 x 10-15
6. Arnold Press 3 x 10-12

* Set the incline to about 15-20 or put a couple plates under one end of a bench.

** This is a flye (palms facing each other) in the bottom position and a press
(palms facing away) at the top.

*** Keep your chest lifted (back arched) as your near the top to keep the tension
on your upper chest (not shoulders).

Quads, Hams, & Calves
1. Lying Leg Curl 12, 10, 8
2. Smith Squat* 15, 12, 10, 20
3. Barbell Stiff Leg Deadlift** 2 x 12-15
4. Leg Press 20, 15, 10
5. Seated Leg Curl*** 3 x 7, 10, 12
7. Standing Calf Raise 5 x 8****

46
* Use a fairly narrow (~hip-width) stance. Go down to parallel and stop short of
lockout to keep tension on your quads.

** In addition to squeezing your glutes as you near the top, stop a few degrees
short of vertical to keep tension on your hams.

*** Pause slightly in the contracted position on each rep.

**** Start with your 8RM (after warming up) and stay with that weight through all
sets. Thus youll probably only get 5 or 6 on the last set or two. If you can get an
actual 5 x 8 with the same weight, time to go up.

Back & Abs
1. Dumbbell Row 12, 10, 8
2. Decline Dumbbell Pullover 3 x 10-15
3. Pulldown (elbows forward)* 3 x 15
4. Row Machine** (horizontal grip) 3 x 10-15
5. Rear-delt Flyes*** 3 x 12-15

* Keep your torso vertical and keep your elbows under your wrists (which will feel
like your elbows are forward). This keeps tension on the outer part of the lats.

** Use a row machine that supports your chest. Grab the wide, horizontal
handles, slightly wider than shoulder-width to hit your upper back.

*** Keep the thumb-side of the dumbbells down to hit your rear delts.

Biceps, Triceps, & Abs
1a. Barbell Curl 15, 12, 10, 8
1b. Skull Crusher 15, 12, 10, 10
2a. Low Cable Curl 3 x 12-15
2b. V-Bar Pushdown 3 x 12-15
3a. Incline Dumbbell Curl* 12, 10, 8
3b. One-arm Overhead Dumbbell Extension 3 x 12-15
4a. Floor V-ups 3 x AMRAP
4b. Reverse Crunches 3 x AMRAP
4c. Regular Crunches 3 x AMRAP

* You can do both arms at the same time or alternating, whichever you prefer
(just be consistent week to week).

47
Training Program: Spokane

Training Schedule
Monday: Chest, Shoulders, & Abs
Thursday: Back & Abs
Friday: Biceps & Triceps

Chest, Shoulders, & Abs
1. Shallow Incline Dumbbell Press 15, 12, 10
2. Decline Barbell Press 12, 10, 8
3. Flat Dumbbell Flye-Press 3 x 10-15
5. Seated Lateral Raise 4 x 10-15
6. Arnold Press 3 x 10-12

2. Narrow Squat 15, 12, 10, 20
3. Barbell Stiff Leg Deadlift 2 x 12-15
4. Leg Press 20, 15, 10
5. Seated Leg Curl 3 x 7, 10, 12
7. Standing Calf Raise 5 x 8

Back
1. Dumbbell Row 12, 10, 8
2. Decline Dumbbell Pullover 3 x 10-15
3. Pulldown (elbows forward) 3 x 15
4. Row Machine (horizontal grip) 3 x 10-15
5. Rear-delt Flyes 3 x 12-15

1a. Barbell Curl 15, 12, 10, 8-6
1b. Skull Crusher 15, 12, 10, 10
2a. Low Cable Curl 3 x 12-15
2b. V-Bar Pushdown 3 x 12-15
3a. Incline Dumbbell Curl 12, 10, 8
3b. One-arm Overhead Dumbbell Extension 3 x 12-15
4a. Floor V-ups 3 x AMRAP
4b. Reverse Crunches 3 x AMRAP
4c. Regular Crunches 3 x AMRAP

48
Training Program: Camille


Keywords: biceps, hamstrings, rest-pause, medial deltoids

Intro: On one hand this simply a great, balanced four-way split that has you
training four times per week. On the other hand, this workout is quite unique
right off the bat. It starts with a killer rest-pause set on incline Smith presses, and
later the same workout it has a really solid, fairly high volume biceps program.

The leg workout has a slight ham dominance to it, which we all need at some
point. Later in the week is a shoulder workout that emphasizes medial delts to
help cap off your shoulders. And youll start that shoulder working by running the
rack on lateral raises, right off the bat. If youve never done that, youre in for the
medial delt burn of your life!

Training Schedule
Monday: Chest, Biceps, & Abs
Wednesday: Off
Friday: Shoulders & Triceps
Saturday: Off
Sunday: Off

Chest, Biceps, & Abs
1. Incline Smith Press 1 x 8-10 +2RP*
2. Decline Dumbbell Press 10, 8, 6
3. DB Flye (flat) 3 x 10-15
4. Incline Dumbbell Curls** 10, 8, 6
5. Low-cable Curls*** 3 x 12-15
6. Dumbbell Hammer Curls 3 x 8-10
7. Concentration Curls 2 x 15

* After taking the initial set to failure, rest about 20 seconds and do as many as
you can, then rest 20 and take it to failure.

** Here, Id do these in an alternating fashion as opposed to both arms at once.

*** Step back far enough away from the cable so that your arms are not hanging
straight down at the bottom. Keeping them a bit forward (think preacher curl) will
keep tension on your bis at the bottom of the movement.

1a. Lying Leg Curls* 3 x 10-15
49
1b. Barbell Stiff Leg Deadlifts 3 x 10-15
2. Leg Press 20, 15, 10, 15, 20
3. Narrow-stance** Squats 3 x 12-15
4. Seated Leg Curls*** 3 x 8-12, 1 x 20
5. Standing Calf Raises 15, 12, 10, 8, 20
6. Seated Calf Raises 3 x 15-20

* In this instance, do these in a more isolated fashion: keep your toes plantar
flexed (pointed down) and lightly contract your glutes and abs to keep from using
your lower back (spinal erectors) to tilt your pelvis forward.

** Your feet should be no wider than your hips. For most this means your feet
should be about 10-12 inches apart. Note: you will likely only be able to go
parallel but no deeper.

*** Pause slightly in the contracted position.

Back & Abs
1. Dumbbell Rows 4 x 6-15*
2. Feet-supported Pull-ups** 3 x 8-12
3. Chest-support, Incline DB Rows*** 3 x 12-15
4. Underhand Low-Cable Rows 15, 12, 10, 20
5. Rear Delt Cable Crossover 4 x 12-15

* Pyramid up in weight each set. You should do roughly 15, 12, 9, 6

** Aka DC Chins the heels of your feet are on a bench a few feet in front of you
as you hang from a Smith machine bar.

*** Keep your arms out away from your sides so that youre hitting your upper
back. Focus on squeezing your shoulder blades together.

Shoulders & Triceps
1. Standing Lateral Raise 2 x Up and Down Rack* (10 reps ea; beg w/ 5 lbs)
2. Seated Dumbbell Shoulder Press 15, 12, 10
3. Behind Back Cable Lateral Raise 2 x 15
4. Close Grip Bench** 12, 10, 8, 6
5. Straight Bar Pushdown 3 x 8-12
6. Rope Pushdown*** 3 x 15

* Begin with 5 lbs and do 10 reps. Immediately drop those and do 10 lbs for 10
reps and repeat, going up until you can no longer get 10 reps. Then immediately
drop down and do the lighter dumbbells (that you will just have done) and do
them for 10 reps or until you cant do more, whichever comes first.

50
* Use a full range of motion, lightly touching your chest at the bottom and driving
up to the top, just short of lockout.

*** Make sure to spread the rope ends apart near the bottom and pause in the
contracted position.

51
Training Program: Camille

Training Schedule
Monday: Chest, Biceps, & Abs

1. Incline Smith Press 1 x 8-10 +2RP (rest-pause)
2. Decline Dumbbell Press 10, 8, 6
3. DB Flye-Press (flat) 3 x 10-15
4. Incline Dumbbell Curls 12, 10, 8
5. Low-cable Curls 3 x 12-15
6. Dumbbell Hammer Curls 3 x 8-10
7. Concentration Curls 2 x 15

1a. Lying Leg Curls 3 x 10-15
1b. Barbell Stiff Leg Deadlifts 3 x 10-15
2. Leg Press 20, 15, 10, 15, 20
3. Narrow-stance Squats 3 x 12-15
4. Seated Leg Curls 3 x 8-12, 1 x 20
5. Standing Calf Raises 15, 12, 10, 8, 20

Back & Abs
1. Dumbbell Rows 4 x 6-15 (pyramid)
2. Decline Pullovers 3 x 10-15
3. Cobra Lats 3 x 12-15
4. Underhand Low-Cable Rows 15, 12, 10, 20
5. Rear Delt Cable Crossover 4 x 12-15

Shoulders & Triceps
1. Standing Lateral Raise 2 x Up and Down Rack (start with 5lbs; 10 reps each)
2. Seated Dumbbell Shoulder Press 15, 12, 10
3. Behind Back Cable Lateral 2 x 15
4. Close Grip Bench (EZ Bar) 12, 10, 8, 6
5. Straight Bar Pushdown 3 x 8-12
6. Rope Pushdown 3 x 15

52
Training Program: Berkeley


Keywords: back, triceps, hamstring superset

Intro: This four-day program has a killer back workout in it, and the triceps
workout isnt much easier. If youve been looking for a kick-ass superset for
hamstrings, youve found it. Other than those notables, youre looking at a solid
4-day program designed to enhance both your size and strength.

Training Schedule
Sunday: Off
Tuesday: Back & Abs
Wednesday: Off
Thursday: Shoulders and Triceps
Friday: Legs
Saturday: Off

Chest & Biceps
1. Decline BB Press 10, 8, 6 +1RP*
2. Shallow Incline DB Press 12, 10, 8
3. DB Flyes 3 x 8 +1SS** (45 sec rest)
4. Straight Bar Curls 4 x 5
5. Incline DB Curls 3 x 6-10
6. BB Spider Curls*** 4 x 10 (30 sec rest)

* Rest/Pause set on the last set, rest 20 seconds and go to failure again (will be
~3 reps)

** Each set is a strip set (SS). Do your 8RM (rep max), then grab 20-25% lighter
DB and do ~8 reps again (or AMRAP, whichever comes first). And only rest ~
45 sec between sets. Stretch your chest right after the flyes.

*** Start with your arms hanging straight down and keep your upper arm
(humerus) vertical throughout the movement.

Back & Abs
1. Overhand BB Rows 12, 10, 8 +1RP
2. Feet-supported Chins* 3 x 8-12
3. Behind Neck Pulldowns** 3 x 12-15
4a. DB Pullovers 2 x 10
4b. Straight-arm Cable Pulldowns 2 x 10
5. Prone, Chest-supported, Incline DB Rows*** 3 x 10-12
6. Decline Crunches **** 3 x 8-12
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* Aka DC Chins

** Do these nice and slow. Stop at or just below the occiput (base of the skull),
and pause in the contracted position each rep. This is a finesse exercise.

*** Pause in the top, contracted position on each rep.

**** Add resistance as needed.

Shoulders & Triceps
1. BB Shoulder Press (seated) 12, 10, 8 +1RP
2. Behind-the-back Cable Laterals (back & forth b/w each arm) 3 x 10-15
3. Truck Drivers** - 3 x ALAP
4. Behind-the-head EZ Bar Triceps Extensions 3 x 8-15
5a. Close-grip Bench 3 x 6-8
5b. Randy Press 3 x 6-10 (each side)
6. Rope Extension 3 x ~15 (30s rest)

* Rest/Pause set on the last set rest 20 seconds and go to failure again (will be
~4 reps)

** Once the plate youre driving drops below you being able to see yourself in
the mirror through the hole, that set it done. Use a weight that allows you to go
35-60 seconds. Once you can go longer than 60 sec, go up in weight.

Legs
1. Squats 2 x 6-8*
2. Leg Press 12, 10, 8, 20**
3a. Lying Leg Curls - 4 x ~10
3b. DB Stiff Leg Deadlifts - 4 x ~10
3c. Hamstring Ball Rolls 4 x AMRAP
5. Standing Calf Raises 3 x 8

* Really push yourself on these, because youre just doing two setsmake em
count!

** This set of 20 is NOT an easy, light set of 20. It should be the toughest set if
done properly.

*** Bring the dumbbells and the ball over to the prone leg curl machine and you
should be able to superset these.

54
Training Program: Berkeley

Training Schedule
Tuesday: Back & Abs
Thursday: Shoulders and Triceps
Friday: Legs

Chest & Biceps
1. Decline BB Press 10, 8, 6 +1RP
2. Shallow Incline DB Press 12, 10, 8
3. DB Flyes 3 x 8 +1SS (45 sec rest)
4. Straight Bar Curls 4 x 5
5. Incline DB Curls 3 x 6-10
6. BB Spider Curls 4 x 10 (30 sec rest)

Back & Abs
1. Overhand BB Rows 12, 10, 8 +1RP
2. Feet-supported Chins 3 x 8-12
3. Behind-the-Neck Pulldowns 3 x 12-15
4a. DB Pullovers 2 x 10
4b. Straight-arm Cable Pulldowns 2 x 10
5. Prone, Incline DB Rows (pause at top) 3 x 10-12
6. Decline Crunches (weighted) 3 x 8-12

Shoulders & Triceps
1. BB Shoulder Press (seated) 12, 10, 8 +1RP
2. Behind-the-back Cable Laterals (back & forth b/w each arm) 3 x 10-15
3. Truck Drivers - 3 x ALAP
4. Behind-the-head EZ Bar Triceps Extensions 3 x 8-15
5a. Close-grip Bench 3 x 6-8
5b. Randy Press 3 x 6-10 (each side)
6. Rope Extension 3 x ~15 (30s rest)

Legs
1. Squats 2 x 6-8
2. Leg Press 12, 10, 8, 20
3a. Lying Leg Curls - 4 x ~10
3b. DB Stiff Leg Deadlifts - 4 x ~10
3c. Hamstring Ball Rolls 4 x AMRAP
5. Standing Calf Raises 3 x 8

55
Training Program: Pendulum


Keywords: incline press strength, bb curl strength, standing calf raise strength,
push/pull, flexible schedule

Intro: This 4-day program uses a 3-way push-pull split that is very flexible. You
can take a day or two off and simply pick right back up where you left off without
worrying about recovery. The 6 x 4 set/rep scheme use on Incline BB Press will
get your incline press strength going up in no time. The same could be said for
the 5 x 5 set/rep scheme on BB Curls and the 8 x 5 scheme on Standing Calf
Raises.

Lastly, since this program uses alternating workouts for each body part (which
minimizes risk of overtraining), it could also be used on a five-day training
schedule or on a two on, one off schedule.

Training Schedule
Monday: Train
Tuesday: Train
Wednesday: Off
Thursday: Train
Friday: Train
Saturday: Off
Sunday: Off

Simply rotate through workouts. For example, train Ch, Sh, Tri I on Monday; Bk
& Bi I on Tues; Off Wed; Legs I on Thurs; Chest, Sh, Tri II on Fri; etc

Chest, Shoulder, & Triceps 1
1. Incline Bench Press* 6 x 4
2. Dip** 3 x 8
3. Push Press*** 4 x 7
4. Unilateral Lateral Raise 2 x 8
5. Skull Crusher 10, 8, 6

* Make the incline fairly shallow about 30 is ideal.

** Use a fairly wide grip and lean forward (tuck your chin to your chest) to target
the chest.

*** When I say push-press Im not talking Olympic lifting style, Im talking
bodybuilder style. In other words, bend your legs a bit on each rep to help you
explode the barbell up.

56
Back, Biceps, & Abs 1
1. DB Row 12, 10, 8
2. Pulldown* 3 x 12
3. Overhand Low Cable Row 15, 12, 10
4. Alternating DB Curl 12, 10, 8
5. Reverse Curl 15, 12, 10
6a. Floor V-up 3 x AMRAP
6b. Reverse Crunch 3 x AMRAP
6c. Crunch 3 x AMRAP

* Medium-width grip, which is right on the bends in the bar for most people (and
most bars).

Legs 1
1. BB Squat 4 x 8
2. DB Stiff-Legged Deadlift 10, 8, 6
3. Walking BB Lunge 2 x 24 (total steps)

Chest, Shoulders, & Triceps 2
1. Decline DB Press 3 x 8
2. Shallow* Incline Flye 2 x 15
4. V-Bar Pushdown 12, 10, 8
5. Rope Pushdown 2 x 15 (30 sec rest)

* Set the incline to about 15-20; or put a plate or two under the head end of a flat
bench.

1. Chins* 4 x 7
2. Deadlift 10, 8, 6, 4
3. Underhand BB Row** 10, 8, 6
4. BB Curl 5 x 5
5. Hammer Curl 2 x 10
6. Weighted Decline Crunch 12, 10, 8, 6, 4

* Arch your back on the way up as if youre trying to touch mid-chest to the bar.

** If your lower back happens to be really tight after deadlifts and makes bb rows
painful, opt for db rows.

Legs 2
1. Leg Press 5 x 10
3. Front Squat (or Hack*) 2 x 15
57
4. Seated Leg Curl 12, 8
5. Seated Calf Raise 2 x 20
6. DB Calf Raise** (unilateral) 3 x 12-15

* Opt for front squats unless your lower back really needs the rest.

** Some find it more comfortable to hold the db in the hand opposite the working
leg, others (like me) prefer to hold the db on the same side. Either way get a
good stretch and a good squeeze.

58
Training Program: Pendulum

Training Schedule
Monday: Train
Tuesday: Train
Thursday: Train
Friday: Train

Chest, Shoulder, & Triceps 1
1. Incline Bench Press 6 x 4 (make the incline shallow about 30 degrees)
2. Dip 3 x 8
3. Push Press 4 x 7
4. Unilateral Lateral Raise 2 x 8
5. Skull Crusher 10, 8, 6

1. DB Row 12, 10, 8
2. Pulldown 3 x 12
3. Overhand Low Cable Row 15, 12, 10
4. Alternating DB Curl 12, 10, 8
5. Reverse Curl 15, 12, 10
6a. Floor V-up 3 x AMRAP
6b. Reverse Crunch 3 x AMRAP
6c. Crunch 3 x AMRAP

Legs 1
1. BB Squat 4 x 8
2. DB Stiff-Legged Deadlift 10, 8, 6
3. Walking BB Lunge 2 x 24

Chest, Shoulders, & Triceps 2
1. Decline DB Press 3 x 8
2. Slight Incline Flye 2 x 15
5. Rope Extension 2 x 15

1. Chins 4 x 7
2. Deadlift 10, 8, 6, 4
3. Underhand BB Row 10, 8, 6
4. BB Curl 5 x 5
6. Weighted Decline Crunch 12, 10, 8, 6, 4

59
Legs 2
1. Leg Press 5 x 10
3. Front Squat (or Hack) 2 x 15
5. Seated Calf Raise 2 x 20
6. DB Calf Raise (unilateral) 3 x 12-15

60
Training Program: Stacks


Keywords: chest & back, low-moderate volume

Intro: This 4-day program is unique in that it hits back and chest twice per week
once with a light day, and once with a more typical workout. The program
overall is low to moderate in volume. This allows you to really push yourself to
the max on each work set without fear of overtraining. Relatively low volume
programs like this are great to use if minimizing gym time is important to you.
Likewise, we should ALL use programs like this about every 3
rd
or 4
th

training
cycle for variety and to give our bodies a break from high volume training.
Training Schedule
Monday: Back & Light Chest
Wednesday: Off
Thursday: Chest & Light Back
Friday: Shoulders, Biceps, & Triceps
Saturday: Off
Sunday: Off

Back & Light Chest
1. Pull-ups 2 x AMRAP (if >10, add weight)
2. Rack Deadlift* 1 x 10, 8, 6
3. Low Cable Row 1 x 10 +2RP**
4. BB Bench Press 3 x 15***

* Start with the bar just below knee level. Make sure to squeeze your glutes as
you near the top. Avoid hyperextending.

** After doing the set of 10, rest about 20 sec and do AMRAP; then rest 20 sec
more and again do AMRAP now youre done with this double strip set (which is
really 3 sets in all).

*** Select a weight thats fairly easy on the first set, but that youre barely able to
get 15 with on the last set. Only rest about 1 minute between sets.

1. BB Squat 4 x 10*, 1 x 20
2. Stiff-legged Dead-lift 15, 12
3. Unilateral Leg Press** 2 x 15
61

* You could use the same weight on all four sets, but more times than not I would
adjust the weight a bit on each set, typically by going up. As an example: 365 x
10 / 375 x 10 / 385 x 10 / 385 x 10. In this example, 385 x 10 would be your max
(your 10 RM).

** Dont push your leg with your hands to spot yourself unless you absolutely
need it.

Chest & Light Back
1. Flat DB Press 1 x 12, 10, 8
2. Dips* 1 x 12 +2RP
3. Incline Hammer Strength Press 1 x 8, 15**
4. Seated Row Machine*** (narrow, vertical handles) 2 x 15****
5. Pull-downs 2 x 15****

* Tuck your chin toward your chest and use a fairly wide grip to hit your chest
optimally.

** This is a reverse pyramid. Start with a set of 8 reps. Then do 15 on your 2
nd

and final set.
*** Most gyms have a good chest-supported row machine and most have two
sets of handles. Use the vertical handles that are more narrow in order to target
your lats.

**** Dont take these sets to failure. They are more like pump sets.

Shoulder & Arms
1. Seated BB Press 1 x 12, 8
2. Lateral Raise 2 x 12, 1 x 20
4. EZ Bar Curl* 2 x 12-15, 1 x 20-30
5. V-Bar Pushdown 2 x 8-12
6. Skull Crusher 2 x 12-15
7. Rope Pushdown 1 x 20-30

* Grab the bar on the bends that place your hands just slightly narrower than
shoulder-width. On smaller bars this will be the outer bends, on larger bars the
inner bends.

62
Training Program: Stacks

Training Schedule
Monday: Back & Light Chest
Thursday: Chest & Light Back
Friday: Shoulders, Biceps, & Triceps

Back & Light Chest
1. Pull-ups 2 x AMRAP (if more than 10, add weight)
2. Rack Dead-lift 1 x 10, 8, 6
3. Low Cable Row 1 x 10 +2RP
4. BB Bench Press 3 x 15 (only rest about 1 minute and select a weight thats
fairly easy on the first set but that youre barely able to get 15 on the last set)

1. BB Squat 4 x 10, 1 x 20
2. Stiff-legged Dead-lift 15, 12
3. Unilateral Leg Press 2 x 15

Chest & Light Back
1. Flat DB Press 1 x 12, 10, 8
2. Dips 1 x 12 +2RP
3. Incline Hammer 1 x 8-10, 1 x 15
4. Seated Row Machine (narrow, vertical handles) 2 x 15
5. Pull-downs 2 x 15

Shoulder & Arms
1. Seated BB Press 1 x 12, 8
2. Lateral Raise 2 x 12, 1 x 20
3. Standing DB Curl 2 x 8-12
4. EZ Bar Curl 2 x 12-15, 1 x 20-30
5. V-Bar Pushdown 2 x 8-12
6. Skull Crusher 2 x 12-15
7. Rope Extension 1 x 20-30

63
Training Program: Talladega


Keywords: chest, back, squats, strength, lateral raise, medial delt

Intro: This 4-day program has ample low-rep sets, making it a bit more focused
on strength. Its designed to improve your strength base between more
hypertrophy oriented cycles. Youll hit chest and back twice per week on this
program, yet other body parts just once per week to optimize recovery.

Also note the intense lateral raise sets which will torch your side delts. Theres
also a killer squat workout, which will have you doing as many 15 reps and as
few as 4. This will really help improve your overall squat performance.

Training Schedule
Sunday: Off
Tuesday: Shoulders, Biceps, & Triceps
Wednesday: Off
Thursday: Quads, Hams, & Calves
Friday: Chest, Back, & Abs
Saturday: Off

Chest, Back, & Abs
1. Decline DB Press 4 x 8, 6, 4, 2
2. Underhand BB Row 10, 8, 6, 4
3. Incline BB Press 3 x 6
4. Pulldown (mod width)* 12, 10, 8
5. DB Pullover** 2 x 12
6. Decline Crunches (add weight as needed) 4 x 10-15

* Grab the bar with an overhand, shoulder-width grip, a bit narrower than you
normally would. For most people on most bars this will be just inside the bends.

** Be safe, but get a great stretch at the bottom.

Note: you could superset exercises 1 and 2, 3 and 4, and even 5 and 6 if you so
desire.

Shoulders, Biceps, & Triceps
1. Seated DB Shoulder Press 10, 8, 6, 4
2. Standing Lateral Raise 3 x Up & Down the Rack* (10 reps ea; beg w/ 5 lbs)
3. Skull-Crusher 12, 10, 8
4. EZ BB Curl 10, 8, 6
5. V-Bar Pushdown 2 x 10
64
6. Low Cable Curl 2 x 10

* Start with 5 lbs dumbbells and do 10 reps. Immediately go to next set of
dumbbells and repeat until you cant get 10 reps. Then go back down the rack
doing 10 or AMRAP. Three sets of these and your medial delts will be FRIED!

Note: you could superset exercises 3 and 4, as well as 5 and 6 if you so desire.
This works well since theyre antagonistic muscles, and it will save a little time.

1. Wide (& Deep) BB Squat* 15, 12, 10, 8, 6, 4
2. Lying Leg Curl (plantarflexed) 12, 10, 8, 6
3. Walking BB Lunge 3 x 18-24
4. Standing Calf Raise 15, 12, 10, 8, 20

* Get a slightly wider than shoulder-width stance and drop down nice and deep
on every single rep.

** Keep your feet plantarflexed (toes pointed down) throughout the set.

Chest, Back, & Abs
1. Deadlift (from a hang)* 12, 10, 8, 6
2. BB Bench 5 x 5
3. DB Row 10, 8, 6, 4
4. Push-up 2 x AMRAP
5. Bicycle Crunch 4 x 50 (total)

* The hanging position is with your back flat and the bar hanging just below your
knees (as if you were almost midway through a deadlift). You will start/stop each
rep at the hanging position. So essentially this is a deadlift where you go down
to just below your knees, not to the floor.

65
Training Program: Talladega

Training Schedule
Tuesday: Shoulders, Biceps, & Triceps
Thursday: Quads, Hams, & Calves
Friday: Chest, Back, & Abs

Chest, Back, & Abs
1. Decline DB Press 4 x 8, 6, 4, 2
3. Incline BB Press 3 x 6
4. Pulldown (stay vertical; squeeze outer lat) 12, 10, 8
5. DB Pullover (get a great stretch) 2 x 12
6. Decline Crunches (add weight as needed) 4 x 10-15

Shoulders, Biceps, & Triceps
1. Seated DB Shoulder Press 10, 8, 6, 4
2. Standing Lateral Raise 3 x Up & Down the Rack (10 reps ea; beg w/ 5 lbs)
3. Skull-Crusher 12, 10, 8
4. EZ BB Curl 10, 8, 6 (can superset 3 & 4)
5. V-Bar Pushdown 2 x 10 (can superset 5 & 6)
6. Low Cable Curl 2 x 10

1. Wide (& Deep) BB Squat 15, 12, 10, 8, 6, 4
2. Lying Leg Curl (toes pointed down) 12, 10, 8, 6
3. Walking BB Lunge 3 x 18-24
4. Standing Calf Raise 15, 12, 10, 8, 20

Chest, Back, & Abs
1. Deadlift (from a hang) 12, 10, 8, 6
2. BB Bench 5 x 5
3. DB Row 10, 8, 6, 4
4. Push-up 2 x AMRAP
5. Bicycle Crunch 4 x 50 (total)

66
Training Program: Gatewood


Keywords: 4-day, size, strength, foundation

Intro: This workout has you training four days per week, and its a good one! It
has a really tough leg and back workout, as well as a nice, pump-inducing arm
workout on Friday. Youll hit each body part once per week and use 7 sets of 10
(aka FST-7) with short rest intervals with four different exercises throughout the
week. I guess I could summarize this training program by saying its a solid, no-
nonsense, four-day bodybuilding program.

Training Schedule
Sunday: Off
Monday: Chest, Shoulders, Abs
Tuesday: Legs
Wednesday: Off
Saturday: Off

Monday
1. Incline BB Press* 10, 8, 6
2. Flat DB Press 12, 10, 8
3. High-to-Low Cable Crossover* 7 x 10 (30 sec rest)
4. Arnold Press 12, 10, 8
5. Standing Lateral Raise** 15, 12, 10
6. Hanging Leg Raise - 4 x AMRAP

* Keep your chest up (back slightly arched) to keep tension on your chest.

** Keep and eye on your form: do not let your shoulders shrug; make sure your
wrists, elbows, and shoulders are level at the top.

Tuesday
1. Lying Leg Curls 12, 10, 8
3a. DB Stiff Leg Deadlifts 3 x 12-15
3b. Adductor Machine* 3 x 12-15
4. Hack Squat (narrow; feet and knees together) 20, 15, 10
5. Seated Leg Curl** 8, 10

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* This will help thicken up your legs on the inside near the top. Pause in the
contracted position on each rep.

** Practically always pause for a split second in the contracted position on these.

Thursday
1. Rack Deadlift 10, 8, 6
2. Hammer Strength Low Row (unilateral)* 12, 10, 8
4. Straight-arm Rope Pulldown 7 x 10 (30 sec rest)
5. Unilateral, Rear-delt Cable Extension 3 x 12-15
6. Bicycle Crunch 4 x AMRAP**

* Do these unilaterally (one are at a time). Do not twist your torso much at all.
Your spine should stay straight, but the shoulder on the working say will come
back a bit.

** Do as many as you can, but shooting for 50 total reps is about right. If you can
do more than 50, slow them down a bit and pause slightly in the contracted
position to make them harder.

Friday
1. EZ BB Curl 10, 8, 6
2. Close-grip Bench 10, 8, 6
3a. Seated, Alternating DB Curl 12, 10, 8
3b. Randy Press* 12, 10, 8
4. Low Cable Curl 7 x 10 (30 sec rest)
5. V-Bar Pushdown 7 x 10 (30 sec rest)

* Do these Randy Presses on the same bench you do the curls on. Or do them
on the floor next to that bench.

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Training Program: Gatewood

Training Schedule
Monday: Chest, Shoulders, Abs
Tuesday: Legs

Monday
1. Incline BB Press 10, 8, 6
2. Flat DB Press 12, 10, 8
3. High-to-Low Cable Crossover 7 x 10
4. Arnold Press 12, 10, 8
5. Standing Lateral Raise 15, 12, 10
6. Hanging Leg Raise - 4 x AMRAP

Tuesday
2. BB Squat (fairly wide & deep) 4 x 8-12
3a. DB Stiff Leg Deadlifts 3 x 12-15
3b. Adductor Machine 3 x 12-15
4. Hack Squat (narrow; feet and knees together) 20, 15, 10

Thursday
1. Rack Deadlift 10, 8, 6
2. Hammer Strength Low Row (unilateral) 12, 10, 8
4. Cobra Lat Pulldown 7 x 10
5. Unilateral, Rear-delt Cable Extension 3 x 12-15

Friday
1. EZ BB Curl 10, 8, 6
2. Close-grip Bench 10, 8, 6
3a. Seated, Alternating DB Curl 12, 10, 8
3b. Randy Press 12, 10, 8
4. Low Cable Curl 7 x 10 (30 sec rest)
5. V-Bar Pushdown 7 x 10 (30 sec rest)

69

Part 4: Five Days per

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Training Program: Biltmore

Training Days per Week: five

Keywords: adductor, lat superset, calf raise

Intro: This is a great five-day training program with a great superset for lats on
back day and a killer calf raise working to beef up lagging gastrocs.

Training Schedule
Sunday: Off
Monday: Chest and Abs
Tuesday: Back
Wednesday: Shoulders & Hamstrings
Thursday: Off
Saturday: Quads

Chest & Abs
1. Shallow Incline DB Press* 12, 10, 8, 6
2. Flat DB Flye 3 x 12-15
3. Incline BB Press** 12, 10, 8
4. Decline Flyes*** 3 x 12-15
5. Hanging Leg Raise straight to knee raise**** 5 x AMRAP

* Set the incline to about 20 or put a couple plates under the head end of a flat
bench.

** You wont use quite as much weight as you normally would on incline bb since
its coming 3
rd

in the routine. Adjust the weight accordingly.
*** Bring the pinky side of the dumbbells together to better target the lower pecs.

**** On leg raises try to bring your feet up to the bar youre hanging from. Once
you cant do any more of those, bend your knees and just raise your knees up as
high as you can.

Tuesday
1. DB Row 12, 10, 8, 6
2. Overhand BB Row* 4 x 10-15
3a. Decline Pullover 3 x 8-12
3b. Underhand BB Row 3 x 8-12
4. Pulldown (moderate width)** 3 x 12-15
5. Unilateral Rear-Delt Cable Extension 4 x 12-15

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* Using a slightly wider than shoulder-width grip, row the bar up to lower chest
level (just below your nipples about the area of the xiphoid process).

** Grab the bar about shoulder width and pull to your upper chest, keeping your
back arched throughout.

Wednesday
1. Standing Lateral Raise 15, 12, 10, 8, 20
2. Seated BB Press 3 x 8-12
3. Seated Scaption* 3 x 12-15
4. Lying Leg Curl 15, 12, 10, 8
5. Hamstring Rope Pull-through** 3 x 12-15

* Scaption is half-way between a lateral raise and a front raise. Use dumbbells
and raise them up with your arms about 45 forward of straight out to the sides.
This hits both the front and medial delts.

** Get a good stretch at the bottom and squeeze your glutes hard as you near
the top.

Friday
1. J Press* 15, 12, 10, 15-20
2. EZ Bar Curl (narrow grip) 15, 12, 10, 15-20
3. Unilateral Overhead DB Extension 12, 10, 8
4. Hammer Curl 12, 10, 8
5. Unilateral Underhand Triceps Pushdown** 2 x 15-20

* This is like a skull crusher on the way down (lower the bar toward your
forehead), and a close-grip bench on the way up (scoop the bar from over your
forehead to over your chest then push it straight up).

** Grab a D-ring handle with a supinated (palm up) grip and proceed to do
extensions/pushdowns, making sure to pause in the contracted position.

Saturday
1. BB Squats (wide stance)* 15, 12, 10, 8, 6
2. BB Walking Lunge (slight side step)** 3 x 24-30
4. Adductor Machine 3 x 12-15
5. Side-lying External Rotation*** 3 x 15
6. Standing Calf Raise 100 reps with 15RM**** (30 sec rest)

* Go down nice and deep till you feel a good stretch in your glutes and upper
hams; this should be parallel or a tad deeper.
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** Do walking lunges as you normally would but with a slight lateral step to
change it up a bit and engage the adductors a bit more.

*** Use a light weight with these; its a finesse exercise, not a strength move.

**** Do 100 reps total, starting with a weight you can do about 15 times; then rest
30 seconds between each set until you complete 100 reps. Yep, its tough!

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Training Program: Biltmore

Training Schedule
Monday: Chest and Abs
Tuesday: Back
Wednesday: Shoulders & Hamstrings
Saturday: Quads

Chest & Abs
1. Shallow Incline DB Press 12, 10, 8, 6
2. Flat DB Flye 3 x 12-15
3. Incline BB Press 12, 10, 8
4. Decline Flyes 3 x 12-15
5. Hanging Leg Raise straight to knee raise 5 x AMRAP

Tuesday
1. DB Row 12, 10, 8, 6
2. Overhand BB Row 4 x 10-15
3a. Decline Pullover 3 x 8-12
3b. Underhand BB Row 3 x 8-12
4. Pulldown (moderate width) 3 x 12-15

Wednesday
1. Standing Lateral Raise 15, 12, 10, 8, 20
2. Seated BB Press 3 x 8-12
3. Seated Scaption 3 x 12-15
4. Lying Leg Curl 15, 12, 10, 8
5. Rope Pull-through 3 x 12-15

Friday
1. J Press 15, 12, 10, 15-20
2. EZ Bar Curl (narrow grip) 15, 12, 10, 15-20
3. Unilateral Overhead DB Extension 12, 10, 8
4. Hammer Curl 12, 10, 8
5. Unilateral Underhand Triceps Pushdown 2 x 15-20

Saturday
1. BB Squats (wide stance) 15, 12, 10, 8, 6
2. BB Walking Lunge (slight side-step) 3 x 24-30
5. Side-lying External Rotation 3 x 15-20
6. Standing Calf Raise 100 reps with 15RM (30 sec rest)
74
Training Program: Zen


Keywords: five-way split, moderately high volume, strength, hypertrophy

Intro: This 5-day program is a fairly high volume workout thats geared toward
hypertrophy. But it has ample low-rep, high-tension sets to maintain and improve
strength. This training program was originally designed to be done pre-contest,
so no stone is left unturned in this killer program.

Training Schedule
Sunday: Off
Monday: Back
Tuesday: Chest & Abs
Wednesday: Off
Thursday: Quads & Calves
Friday: Shoulders & Hams
Saturday: Biceps, Triceps, & Abs

Back
1. Hammer Strength Low Row (unilateral) 3 x 6-10
2. Chest Supported T-Bar Row* 3 x 8-12
3. Pulldown (medium-width grip)** 15, 12, 10
4. Hammer Strength Shrug*** - 2 x 8-10
5. Underhand Low Cable Row**** 7 x 8-12 (30 seconds rest)

* Adjust your body position so that youre rowing the bar toward your lower chest.
Focus on squeezing your scapulae together.

** Lean back just enough to feel this in your upper back as well as your lats.

*** If you dont have this machine, do db shrugs.

**** Grab the bar just wide enough so that your elbows clear your sides when you
row back. Pause very slightly in the contracted position to accentuate the
squeeze on your lats.

Chest & Abs
1. Hammer Strength Incline Press* 3 x 5-8
2. Flat DB Press** 3 x 6-10
3. Flat Flyes 3 x 10-15
4. Low to High Cable Flyes*** 4 x 10-12 (30 sec rest)
5. Seated Lateral Raises 3 x 12-15
6a. Incline Reverse Crunches 3 x 10-15
6b. Decline Crunches 3 x 8-12
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* Start with the handles just a pinch higher than nipple level, and keep your chest
lifted up throughout, especially near the end.

** If you feel that you lose tension on your chest near the top, then dont worry
about making the dumbbells touch.

*** Think of drawing an upside down V with the cable handles. And as always,
lift your chest up near the top think about pulling the cables up and in with your
upper pecs.

Quads & Calves
1. Leg Extension 3 x 10-15
3. Unilateral Leg Press* 8, 12, 15
4. Walking BB Lunge 2 x 20-30 steps
5. Butt Blaster** 3 x 10-12
7. Standing Calf Raise 3 x 6 / 2 x 20 (short rest last 2 sets)***

* Your feet should be in almost the same spot as with bilateral leg press, but
youll need to bring the working foot in a bit closer to the middle.

** Yep, guys need to hit their glutes, too. Pause slightly in the contracted
position.

*** On the last two set of 20 reps, only take 30 seconds rest between.

Shoulders & Hams
1. Seated Scaption* 3 x 8-12
2. Shoulder Press Machine 2 x 6-10 / 2 x 10-15** (short rest last two sets)
3. Cable Lateral Raise - 4 x 8-12 (45 seconds rest)
4. Unilateral, Rear Delt Cable Extension 3 x 10-15
5. Unilateral Leg Curl*** 3 x 5-8
7. Seated Leg Curl 5 x 8-12 (30 seconds rest)

* Half-way between a lateral raise and a front raise.

** Only rest 30 seconds between the last two, higher-rep sets.

*** Use a unilateral leg curl machine if your gym has one. If not, simply do lying
(prone) leg curls one leg at a time.

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1a. BB Curls 4 x 6
1b. Skull Crusher 3 x 10
2. Unilateral, Reverse Grip Triceps Extension* 3 x 10-12
3. V-bar Pushdown 2 x 8-12 / 1 x 20
5. Preacher Curl Machine** 2 x 6-10 / 1 x 20
6. Rope Crunch*** 4 x 8-12

* Use a supinated (palm up) grip on a D-ring handle. Pause in the contracted
position.

** If your gym has a good preacher curl machine, use it. Hammer Strength,
Strive, and Cybex make good ones. If not, do free-weight preacher curls.

*** Set the rope from an overhead pulley. Get a good squeeze and exhale as
you near the contracted position.

77
Training Program: Zen

Training Schedule
Monday: Back
Tuesday: Chest & Abs
Thursday: Quads & Calves
Friday: Shoulders & Hams
Saturday: Biceps, Triceps, & Abs

Back
1. Hammer Strength Low Row (unilateral) 3 x 6-10
2. Chest Supported T-Bar Row 3 x 8-12
3. Pulldown (medium-width grip) 15, 12, 10
4. Hammer Strength Shrug - 2 x 8-10
5. Underhand Low Cable Row 7 x 8-12 (30 seconds rest)

Chest & Abs
1. Hammer Strength Incline Press 3 x 5-8
2. Flat DB Press 3 x 6-10
3. Flat Flyes 3 x 10-15
4. Low to High Cable Flyes 4 x 10-12 (30 sec rest)
5. Seated Lateral Raises 3 x 12-15
6a. Incline Reverse Crunches 3 x 10-15
6b. Decline Crunches 3 x 8-12

Quads & Calves
1. Leg Extension 3 x 10-15
3. Unilateral Leg Press 8, 12, 15
4. Walking BB Lunge 2 x 20-30 steps
5. Butt Blaster 3 x 10-12
7. Standing Calf Raise 3 x 6 / 2 x 20 (short rest last 2 sets)

Shoulders & Hams
1. Seated Scaption 3 x 8-12
2. Shoulder Press Machine 2 x 6-10 / 2 x 10-15 (short rest last two sets)
3. Cable Lateral Raise - 4 x 8-12 (45 seconds rest)
5. Unilateral Leg Curl 3 x 5-8
7. Seated Leg Curl 5 x 8-12 (30 seconds rest)

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1a. BB Curls 4 x 6
1b. Skull Crusher 3 x 10
2. Unilateral, Reverse Grip Triceps Extension 3 x 10-12
3. V-bar Pushdown 2 x 8-12 / 1 x 20
5. Preacher Curl Machine 2 x 6-10 / 1 x 20
6. Rope Crunch 4 x 8-12

79
Training Program: Trojan


Keywords: size, strength, 5-day, biceps, curl strength, moderately high volume

Intro: This program is a moderately high volume, 5-day program that has a bit of
a biceps emphasis. Youll hit biceps twice per week, once with a strength-
inducing 8 x 3 rep scheme, and another with a more traditional set/rep scheme.
If you want to boost your curl strength while also hitting the rest of your body
hard, too, this is your program.

Training Schedule
Sunday: Off
Monday: Chest, Biceps, and Abs
Tuesday: Quads & Calves
Wednesday: Off
Saturday: Hams & Calves

2. Incline Smith Machine Press 3 x 8-10 (+1SS on last set)*
3. Flat DB Flye +Squeeze Press** 3 x 10-15
4. EZ Bar Curl 8 x 3
5a. Medicine Ball Twist*** 3 x AMRAP
5b. Crunch 3 x AMRAP

* After your last set, immediately do a Strip Set (SS) reducing the weight about
20-25% and take it to failure.

** Do flyes as you normally would, but when youre done with flyes, press the
dumbbells together in the middle and press them up and down until youre
spentwhich wont take long, just a few reps.

*** Do NOT round (flex) your spine.

Quads & Calves
1. BB Squat 10, 8, 6, 4
3. Walking Lunge 2 x 24-30 (total steps)
4. Leg Extension 1 x 10 +2 SS*

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* After the set of 10, immediately perform two Strip Sets, reducing the weight
about 20-25% each time.

Back & Abs
1. Pull-up* 4 x 6-8
2. UH BB Row 6, 8, 10
3. Rope Row (aka Face Pull)** 3 x 10-15
4. UH Pulldown*** 4 x 10-12 (30 sec rest)

* Use a pull-up machine or add resistance as needed to stay around the 6-8 rep
range.

** Put a rope on a low cable row station and row it toward your upper chest (not
really your face, which is why I dont call them face pulls).

*** Arch as you bring the bar down to touch your middle to lower chest.

1. Seated BB Shoulder Press 4 x 5
2. Standing Lateral Raise 2 x 6-8 / 2 x 10-15
3. Truck Driver* 2 x ALAP
4. Floor Press** 4 x 6-9
5. Overhead, Behind-the-Back Rope Extension*** 3 x 8-12
6. Incline DB Curls 2 x 6-10 / 2 x 10-12

* Keep the plate up so you can see through the hole. Shoot for 60 sec then go
up in weight when you can get that.

** Essentially a close-grip bench press done on the floor. Pause slightly at the
top and the bottom.

*** Stretch down until your forearms are parallel to the ground.

Hamstrings & Calves
2. Hamstring Pull-through* 3 x 8-12
3. Lying Leg Curl 5 x 8-12 (30 sec rest)
5a. Hanging Leg Raise 3 x AMRAP
5b. Floor V-up 3 x AMRAP

* Squeeze your glutes near the top; its a ham AND glute exercise.

81
Training Program: Trojan

Training Schedule
Tuesday: Quads & Calves
Friday: Shoulders, Triceps, & Biceps

2. Incline Smith Machine Press 3 x 8-10 (+1SS on last set)
3. Flat DB Flye +Squeeze Press 3 x 10-15
5a. Medicine Ball Twist 3 x AMRAP
5b. Crunch 3 x AMRAP

Quads & Calves
1. BB Squat 10, 8, 6, 4
3. Walking Lunge 2 x 24-30 (total steps)
4. Leg Extension 1 x 10 +2 SS

Back & Abs
1. Pull-up 4 x 6-8
2. UH BB Row 6, 8, 10
3. Rope Row (aka Face Pull) 3 x 10-15
4. UH Pulldown 4 x 10-12 (30 sec rest)

Shoulders & Triceps
2. Standing Lateral Raise 2 x 6-8 / 2 x 10-15
4. Floor Press 4 x 6-9
5. Overhead, Behind-the-Back Rope Extension 3 x 8-12
6. Incline DB Curls 2 x 6-10 / 2 x 10-12

Hamstrings & Calves
2. Hamstring Pull-through 3 x 8-12
3. Lying Leg Curl 5 x 8-12 (30 sec rest)
5a. Hanging Leg Raise 3 x AMRAP
5b. Floor V-up 3 x AMRAP
82
Training Program: Denver


Keywords: back, 5-day, moderately high volume

Intro: Heres a 5-day program thats fairly typical for a competitive bodybuilder.
However, this program uses twice weekly back workouts. But when you consider
the complex nature of the back, two back sessions really shouldnt be that
uncommon since these workouts are divided functionally into rowing vs. vertical
pulling days.

Training Schedule
Sunday: Off
Monday: Chest & Abs
Tuesday: Back (rowing)
Wednesday: Off
Thursday: Legs
Saturday: Back (vertical pulling) & Biceps

Chest & Abs
1. Incline BB Press* 10, 8, 6, 4
3. Decline Flye** 3 x 12-15
4. Incline Hammer Strength Press*** 7 x 8-12 (30 sec rest)

* Stop just short of lock-out to keep the tension on your upper chest.

** Bring the pinky side of the db together.

*** Use good form and focus on squeezing your chest near the top, contracted
position.

Back
1. Rack Deadlift* 10, 8, 6, 4
2. DB Row 12, 10, 8
3. Chest-supported T-bar Row** 10, 8, 6
4. Prone, Chest-supported DB Row*** 3 x 12-15
5. Straight-arm Rope Pulldown**** 7 x 8-12 (30 sec rest)

* Start with the bar just below knee level (right at your tibial tuberosity). Do not
hyperextend at the top.

** Although fairly heavy, still focus on squeezing your shoulder blades together.
83

*** Done on an incline bench; pause at the top of each rep to really hit your back
well.

**** In the contracted position make sure your thoracic spine is arched
(extended). Think about driving your elbows back with your lats.

1. Leg Extension 3 sets of 15*
2. Leg Curl 3 x 12-15
3. BB Squat 15, 12, 10
4. DB Stiff-Legged Deadlift 2 x 10-12
5. Walking Lunge 2 x 30 (total steps)
6. Standing Calf Raise 12, 10, 8, 6**

* Not done quite to failure; kind of like a heavy warm-up.

** Stretch after your last set of calf raises.

Shoulders & Triceps
1. Standing BB Shoulder Press* 12, 10, 8, 6
3. Plate Front Raise** 3 x 10-15
4. Close-grip Bench Press 12, 10, 8, 6
5. V-bar Pushdown 12, 10, 8, 20
6. One-arm Overhead DB Extension*** 3 x 10-15

* You can use your legs a bit to help you on the last couple reps.

** Grab a weight plate and do front raises. Raise until your hands are about eye
level.

*** Go down until your forearm is parallel to the ground and up just short of your
forearm being vertical.

Back & Biceps
1. Wide-grip Pulldown* 3 x 12-15
2. Narrow, Parallel-grip Pull-up** 3 x AMRAP
3. EZ Bar Curl 12, 10, 8
4. Incline DB Curl 3 x 8-12 (ea side)
5. Low Cable Curl 7 x 8-12 (30 sec rest)

* Use a wider than shoulder-width grip and stay fairly vertical throughout to focus
on your lats (sort of outer lats).

84
** Grab the narrow handles that put your hands in a neutral (palms facing each
other) position. Still arch as you come up. If you can do more than 12 good
reps, add resistance.

85
Training Program: Denver

Training Schedule
Monday: Chest & Abs
Tuesday: Back (rowing)
Thursday: Legs
Saturday: Back (vertical pulling) & Biceps

Chest & Abs
1. Incline BB Press 10, 8, 6, 4
3. Decline Flye 3 x 12-15
4. Incline Hammer Strength Press 7 x 8-12 (30 sec rest)

Back
1. Rack Deadlift 10, 8, 6, 4
2. DB Row 12, 10, 8
3. Chest-supported T-bar Row 10, 8, 6
4. Prone supported DB Rows on Incline Bench 3 x 12-15
5. Cobra Lat Pullover (with rope) 7 x 8-12 (30 sec rest)
* stretch your back/last intensely after training

1. Leg Extension 3 sets of 15
2. Leg Curl 3 x 12-15
3. BB Squat 15, 12, 10
4. DB Stiff-Legged Deadlift 2 x 10-12
5. Walking Lunge 2 x 30 (total steps)
6. Standing Calf Raise 12, 10, 8, 6

Shoulders & Triceps
1. Standing BB Shoulder Press 12, 10, 8, 6
3. Plate Front Raise 3 x 10-15
4. Close-grip Bench Press 12, 10, 8, 6
5. V-bar Pushdown 12, 10, 8, 20
6. One-arm Overhead DB Extension 3 x 10-15

Back & Biceps
1. Wide-grip Pulldown 3 x 12-15
2. Parallel-grip Pull-up 3 x AMRAP
3. EZ Bar Curl 12, 10, 8
4. Incline DB Curl 3 x 8-12 (ea side)
5. Low Cable Curl 7 x 8-12 (30 sec rest)
86
Training Program: Bear


Keywords: back, back size, 5-day, high-frequency back, hams

Intro: This is the best workout Ive ever designed to bring your back up as
quickly as possible. It also has a bit of hamstring emphasis to it. Its intense, but
it works. Not for rookies.

Training S chedule
Sunday Back, Hams, & Abs
Monday - Chest
Tuesday - Off
Wednesday - Quads & Calves
Thursday - Shoulders & Hams
Friday - Biceps & Triceps
Saturday - Off

Back & Hams
1. Rack Deadlift 2 x 5-8*
2. One-arm DB Row 4 x 5**
3. Feet-supported Pull-up*** 3 x 8-12
4. Chest-supported T-bar Row 3 x 10-15
5. Unilateral Leg Curl**** 4 x 8-12

* Go to failure or one rep short.

** Do these fairly explosively (at least on the way up). The key on these is not to
go to failure, but to generate maximum power by moving a heavy weight quickly.

*** Aka DC Chins

**** Use the Flex brand if available. If you dont have a unilateral leg curl
machine, do them one leg at a time on a regular leg curl.

Chest & Abs
1. Decline DB Press - 8, 6, 4
2a. Incline DB Flye* - 3 x 8-12
2b. Incline BB Press - 3 x 6-10
3. Seated Chest Press machine** - 4 x 8-12
4. High-to-Low Cable Flye - 2 x 10-15

* Bring the thumb side of the dumbbells together at the top.
87

** Use a machine if you have a good one (like Icarian).

Quads & Calves
1. BB Squat 5 x 10
2. Leg Press 2 x 10-15 / 1 x 20-25
3. Leg Extension (feet angled in slightly) 1 x 12-15 +2SS*
4. Glute Extension** (on 45 back extension) 3 x AMRAP (if 3 x 15, add
resistance)
6. Standing Calf Raise 1 x 8, 6, 4 / 2 x 20-25 (then stretch)

* After the set of 12-15, do two Strip Sets dropping the weight about 20-25%
each time.

** On a 45 back extension apparatus, do extensions but use only your glutes,
keeping your back rounded forward slightly.

Shoulders & Hams
2. Standing Lateral Raise 4 x 7-10 / 1 x 20
3. Cuban Rotation* 3 x 12-15
5. DB Stiff-legged Deadlift 2 x 8-10
6. Lying Leg Curl 5 x 8-12 (30 s rest)

* With your upper arms parallel to the floor, rotate internally and externally as far
as you can. Use a light weight. Think finesse.

Arms
1a. Dip* 3 x 5-8
1b. Chin-up** - 3 x 5-8
2. Incline DB Curl 3 x 8-10
3. Straight-bar Pushdown 3 x 8-12
4. Randy Press - 5 x 8-12 (30 s rest)
5. Standing alternating DB Curl 5 x 8-12 (30 s rest)

* Use a narrow grip and stay vertical to target triceps.

** Use a supinated (palms up) grip thats shoulder width or a pinch narrower to
focus on biceps.

Ancillary Back Training

Notes: None of the sets on this ancillary program should be taken to failure. The
goal is more to get a pump. You should, for the most part, be able to still
88
accelerate the weight on your last rep. So you're probably looking at about 75%
of what you could do if you went all-out.

Week 1 - no additional back work

Week 2
Wednesday - Hammer Strength High Rows - 3 x 12-15
Friday - Straight-arm Rope Pulldowns - 3 x 12-15

Weeks 3 & 4
Thursday - Straight-arm Rope Pulldowns - 3 x 12-15
Friday - Hammer Strength High Rows - 4 x 8-10

Weeks 5 & 6
Monday - Straight-arm Rope Pulldowns - 3 x 12-15
Friday - Low Cable Rows - 3 x 8-10

Weeks 7 & 8
Tuesday - Low Cable Rows - 3 x 10-15

89
Training Program: Bear

Training S chedule
Sunday Back, Hams, & Abs
Monday - Chest
Tuesday Off (or ancillary back work)
Wednesday - Quads & Calves
Thursday - Shoulders & Hams
Friday - Biceps & Triceps

Back & Hams
1. Rack Deadlift 2 x 5-8 (to failure or one rep short)
2. One-arm DB Row 4 x 5 (explosive)
3. Feet-supported Pull-up (DC chins) 3 x 8-12
4. Chest-supported T-bar Row 3 x 10-15
5. Unilateral Leg Curl (flex machine) 4 x 8-12

Chest & Abs
1. Decline DB Press - 8,6,4
2a. Incline DB Flye - 3 x 8-12
2b. Incline BB Press - 3 x 6-10
3. Seated (Icarian) Chest Press machine - 4 x 8-12
4. Cable X-Over/Flye - 4 x 10-15 (2 sets high to low, 2 low to high)

Quads & Calves
1. BB Squat 5 x 10
2. Leg Press 2 x 10-15 / 1 x 20-25
3. Leg Extension (feet angled in slightly) 1 x 12-15 +2 drop sets (reduce weight
about 20% each time, take each set to failure)
4. Glute Extension (on back extension apparatus) 3 x AMRAP (if 3 x 15, add
resistance)
6. Standing Calf Raise 1 x 8, 6, 4 / 2 x 20-25 (then stretch)

Shoulders & Hams
2. Standing Lateral Raise 4 x 7-10 / 1 x 20
3. Cuban Rotation 3 x 12-15
5. DB Stiff-legged Deadlift 2 x 8-10
6. Lying Leg Curl 5 x 8-12 (30 s rest)

90
Arms
1a. Dip
1
1b. Chin-up
- 3 x 5-8
1
2. Incline DB Curl 3 x 8-10
- 3 x 5-8
3. Straight-bar Pushdown 3 x 8-12
4. Randy Press
1
5. Standing alternating DB Curl 5 x 8-12 (30 s rest)
- 5 x 8-12 (30 s rest)

Ancillary Back Training

Week 1 no additional back work

Week 2
Friday - Straight-arm Rope Pulldowns - 3 x 12-15

Weeks 3 & 4
Friday - Hammer Strength High Rows - 4 x 8-10

Weeks 5 & 6

Weeks 7 & 8
Tuesday - Low Cable Rows - 3 x 10-15

91
Training Program: Texas


Keywords: chest, curl strength, adductors, high-frequency chest, 5-day,
advanced,

Intro: This program has been my most effective in bringing up a lagging chest
quickly. Because of the intensity and volume, this is not a rookie workout. Its for
advanced trainees who happen to need to bring up their chest (or curl strength).
The leg workout is unique in that its designed to thicken up your thighs near the
top in the adductor region. If your thighs appear straight up and down without
much meat at the top, this workout is for you. Add food, sleep, and dedication
and youre set.

Weekl y Schedule
Sunday: Off (or push-up routine)
Tuesday: Back & Abs
Wednesday: Off (or push-up routine)
Thursday: Shoulders, Triceps, Biceps
Friday: Quads

Monday
2. Smith Incline 1 x 8 +2SS
3. Flat Flye/Press 2 x 8-10
4. Flye Machine - 7 x 8-12 (30 sec rest)***
5. EZ Bar Curl 10 x 3****

* After warming up well, do one balls to the wall set of 8, then rest 20 seconds
and repeat, then rest 20 seconds and repeat again. If you get 8 on the first set,
youll likely get about 4 on the 2
nd
and about 2 on the 3
rd

.
** As you do when you supinate a dumbbell during a curl, smoothly rotate
between the flye position at the bottom and the press position at the top.

*** Immediately stretch your chest after the last set.

**** Yes, you read that right, ten sets of three! You wont need to rest more than
about a minute or so (just catch your breath). Do not go quite to failure on these.
So your 3
rd

rep should definitely be tough, but you should be able to grind out
another one or two if you had to. Maybe heres how to look at it go to failure
but with strict form.
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Tuesday
1. Pull-up 5 x your RM*
2. Underhand BB Rows 6, 8, 10
3. Rope Rows** - 3 x 10-15
4. Underhand Pulldowns 7 x 8-12 (30 sec rest)
5. Hanging Leg Raises 3 x AMRAP
6. Medicine Ball Twists 3 x 20 (total reps)

* First, do as many good pull-ups as you can. This is your RM (repetition
maximum). From now on, do sets of half that, making sure your form is good.
Lets say you get 8 pull-ups. Youll do 5 x 4. After a couple weeks, a couple of
the sets will feel fairly easy, do 5 reps on those. Over the course of this 8 week
program, you should end up doing about 5 x 6. FYI, at that point youll be able to
do about 12 pull-ups.

** Row toward your mid-chest.

Thursday
1. Shoulder Machine Press 3 x 4-6
2. Standing Lateral Raise 2 x 6-8 / 1 x run-the-rack
4. High-to-Low Rear Delt Cable Extension 3 x 10-15
5. Randy Press (+burn out w/ DB)** 3 x 6-10 (ea side)
7. Incline DB Curl 7 x 8-12 (30 seconds rest)

* Start with the 5 lb dumbbells and do ten reps; then go to the 10s and do ten
reps; then to the 15s and do ten reps, and so on until you cant get ten reps.
Then work your way back down, either doing ten reps or as many as you can.

** After each set of Randy Press, press the dumbbell up and down over your
chest to really burn out your triceps.

Friday
2. Wide-stance Squat 10, 8, 6, 20
3. Walking Lunge 3 x 24-30
4. Leg Extension 2 x 10 +1SS*
5. Adductor Machine 7 x 8-12 (30 sec rest)

* Each set is a strip set.

Saturday
1. DB Leg Curl 4 x 6-10
2. Hamstring Rope Pull-Through 3 x 10-15
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Ancillary Push-Up Routine

Notes:
None of the sets in this program should be to failure! They should be
roughly 80% of what you could do.

Rest intervals should be 30-60 seconds. So, of course, your reps will drop
set to set, especially at first. But make sure to not hit failure.

Week 1
3 sets of about 20 reps (or 80% or so of rep max) on Thursday & Saturday.

Week 2
Do 3 sets of push-ups on Wednesday, Friday, and Saturday.

Week 3
Do 3 sets of push-ups on Wednesday, Thursday, Friday, & Saturday. (Also, by
this point if doing 20 is to easy not roughly 80% - then do a few more reps. So
adjust the reps as you progress.

Week 4
Do 4 sets of push-ups on Wednesday, Thursday, Friday, & Saturday.

Week 5
Do 4 sets of push-ups on Tuesday, Wednesday, Thursday, Friday, & Saturday.

Week 6
Do 4 sets of push-ups on Tuesday, Wednesday, Thursday, Friday, Saturday, &
Sunday.

Week 7
Sunday.

Week 8
Sunday.

94
Training Program: Texas

Weekly Schedule
Sunday: Off (or push-up routine)
Tuesday: Back & Abs
Wednesday: Off (or push-up routine)
Thursday: Shoulders, Triceps, Biceps
Friday: Quads

Monday
2. Smith Incline 1 x 8 +2SS
3. Flat Flye/Press 2 x 8-10
4. Flye Machine - 7 x 8-12 (30 sec rest)

Tuesday
1. Pull-up 5 x your RM*
2. Underhand BB Rows 6, 8, 10
3. Rope Rows - 3 x 10-15
4. Underhand Pulldowns 7 x 8-12 (30 sec rest)
5. Hanging Leg Raises 3 x AMRAP
6. Medicine Ball Twists 3 x 20 (total reps)

Thursday
1. Shoulder Machine Press 3 x 4-6
2. Standing Lateral Raise 2 x 6-8 / 1 x run-the-rack
4. High-to-Low Rear Delt Cable Extension 3 x 10-15
5. Randy Press (+burn out w/ DB) 3 x 6-10 (ea side)
7. Incline DB Curl 7 x 8-12 (30 seconds rest)

Friday
2. Wide-stance Squat 10, 8, 6, 20
3. Walking Lunge 3 x 24-30
4. Leg Extension 2 x 10 +1SS
5. Adductor Machine 7 x 8-12 (30 sec rest)

Saturday
2. Hamstring Rope Pull-Through 3 x 10-15
95

Ancillary Push-Up Routine
None of the sets in this program should be to failure! They should
be roughly 80% of what you could do.
Rest intervals should be 30-60 seconds. So, of course, your reps
will drop set to set, especially at first. But make sure to not hit
failure.

Week 1
3 sets of about 20 reps (or 80% or so of rep max) on Thursday & Saturday.

Week 2
Do 3 sets of push-ups on Wednesday, Friday, and Saturday.

Week 3
Do 3 sets of push-ups on Wednesday, Thursday, Friday, & Saturday. (Also, by
this point if doing 20 is to easy not roughly 80% - then do a few more reps. So
adjust the reps as you progress.

Week 4
Do 4 sets of push-ups on Wednesday, Thursday, Friday, & Saturday.

Week 5
Do 4 sets of push-ups on Tuesday, Wednesday, Thursday, Friday, & Saturday.

Week 6
Sunday.

Week 7
Sunday.

Week 8
Sunday.

96
Training Program: Phoenix


Keywords: chest, shoulders, high frequency

Intro: This is a super-intense chest and shoulder routine. If done too often or for
too long, itd be overkill. Used as it should be (maybe once per year), it will
jumpstart some growth to your chest and shoulders and really enhance the
neuromuscular efficiency of the two. This should normally be a six-week routine.

Training Schedule
Sunday: Off
Monday: Chest, Shoulders, Biceps, and Calves
Tuesday: Back and Abs
Wednesday: Chest, Shoulders, and Triceps
Thursday: Quads, Hams, and Calves
Friday: Chest, Shoulders, Biceps, and Abs
Saturday: Off

Chest, Shoulders, Biceps, & Calves
1. DB Chest Press 2 x 5* (3 x 5 week 3; 4 x 5 week 4 on)
2. BB Shoulder Press 2 x 6**
3. BB Curl 3 x 5

* On the 3
rd
week add one set making it 3 x 5; on the 4
th

week add another set
going to 4 x 5.
** Go to 3 x 6 the 3
rd
& 4
th

week, then 4 x 6 for weeks 5 & 6
Back & Abs
1. Decline Pullover 15, 12, 9
2. Under-hand Pulldown 3 x 6-10
3. Low Cable Row 3 x 12-15
4. Over-hand BB Row* 3 x 12-15
5. Rope Crunch** 3 x 8-12

* Dont go too heavy. Row to your lower chest and squeeze your shoulder
blades together.

** Done from an overhead pulley.

97
Wednesday:
1. Incline BB Press 3 x 8-10*
2a. Seated Lateral Raise 2 x 8-12*
2b. Seated Arnold Press 2 x 8-12**
3. Bent-over Reverse Flye (for rear delts)*** 3 x 12-15
5. Unilateral Overhead DB Extension 2 x 10-15

* Do 4 sets starting week 4.

** Do 3 sets starting week 4.

*** Keep the thumb-side down to hit rear delts.

Thursday:
1. BB Squat 3 x 8 / 1 x 20
3. Unilateral Calf Press* 3 x 12-20

* Done on the leg press. Get a good squeeze on each rep.

Friday:
1a. DB Flye 2 x 12-15*
1b. BB Bench 2 x 12-15*
1c. Push-up 2 x AMRAP*
2a. Seated Lateral Raise 3 x 12-15
2b. Frog-kick (on end of bench) 3 x AMRAP
3. Alternating DB Curl 2 x 8-12
4. Narrow grip EZ Bar Preacher Curl 2 x 12-15*
5. Cuban Rotation 2 x 15*

* Add a set starting week 3.

98
Training Program: Phoenix

Training Schedule
Monday: Chest, Shoulders, Biceps, and Calves
Tuesday: Back and Abs
Wednesday: Chest, Shoulders, and Triceps
Thursday: Quads, Hams, and Calves
Friday: Chest, Shoulders, Biceps, and Abs

Chest, Shoulders, Biceps, & Calves
1. DB Chest Press 2 x 5 (3 x 5 week 3; 4 x 5 week 4 on)
2. BB Shoulder Press 2 x 6
3. BB Curl 3 x 5

Back & Abs
1. Decline Pullover 15, 12, 9
2. Under-hand Pulldown 3 x 6-10
4. Over-hand BB Row 3 x 12-15
5. Rope Crunch 3 x 8-12

Wednesday:
2b. Seated Arnold Press 2 x 8-12
3. Bent-over Reverse Flye (for rear delts) 3 x 12-15
5. Unilateral Overhead DB Extension 2 x 10-15

Thursday:
1. BB Squat 3 x 8 / 1 x 20
3. Unilateral Calf Press 3 x 12-20

Friday:
1a. DB Flye 2 x 12-15
1b. BB Bench 2 x 12-15
1c. Push-up 2 x AMRAP
2b. Frog-kick (on end of bench) 3 x AMRAP
3. Alternating DB Curl 2 x 8-12
4. Narrow grip EZ Bar Preacher Curl 2 x 12-15
5. Cuban Rotation 2 x 15
99
Training Program: El Diablo


Keywords: biceps, 5-day, advanced

Intro: This is a 5-day advanced program designed to focus on biceps with three
biceps workouts per week.

Training Schedule
Sunday: Off
Tuesday: Quads
Wednesday: Shoulders and Triceps
Thursday: Back and Biceps
Friday: Off
Saturday: Hamstrings, Biceps, and Abs

1. BB Bench Press* 5 x 5
2. Incline Smith Machine Press 15, 12, 10, 8
3. Dip** 4 x AMRAP (with bodyweight)
4. DB Flye 3 x 12-15, 1 x 20
5. BB Curl 4 x 5
7. Hanging Leg Raise (straight to knee raise)*** 4 x AMRAP

* Stretch your chest and warm up well prior to starting the work sets.

** Tuck your chin to your chest and use a fairly wide grip to hit your chest. Use a
good ROM but dont overstretch at the bottom. Youll find you can go deeper as
the sets go on and you get loose.

*** Once youve done as many leg raises as you can, immediately bend your legs
and do knee raises. Its essentially a strip set.

Quads
1. BB Squat 6 x 10
2. Leg Press* 4 x 10-15
3. BB Walking Lunge 3 x 24-30
4. Unilateral Leg Extension 3 x 15

* Go nice and deep. Use a non-stop tempolike a piston.

100
Shoulders & Triceps
1. Seated DB Press 5 x 5
3. Machine Shoulder Press 3 x 12-15
4. Behind-back Cable Lateral* 3 x 12-15
5. Close-grip Bench 3 x 5
6. Straight Bar Pushdown 12, 10, 8, 6

* Start with the handle around the middle of your butt, then stop when your arm is
parallel to the ground or the point at which you need to shrug to complete the
rep, whichever comes first.

Back & Biceps
2. Underhand Pulldown* 15, 12, 10, 8
3. Wide-Grip Pulldown 3 x 10-15
4. Deadlift 10, 8, 6
5. Overhand Low Cable Rows** 3 x 12-15
7. EZ Bar Preacher Curl*** 4 x 8-12

* Use a fairly narrow grip, arch your back, and pull to mid chest.

** Focus on squeezing your shoulder blades together at the top as if youre trying
to pinch someones finger between them.

*** Stop short of vertical to keep tension on your bis.

Hams, Biceps, & Abs
1. DB Leg Curl* 4 x 6-10
2. DB Stiff-legged Deadlift 15, 12, 10
3. Seated Leg Curl** 12, 10, 8
4. Standing Alternating DB Curl 3 x 6-10
5. Concentration Curl 2 x 15
6. Decline Crunch 100 reps total***

* If you find this too awkward (holding the db between your feet), sub lying leg
curl; but do these if you can.

** Squeeze in the contracted position.

*** Take each set pretty close to failure, and do as many sets as it takes to do
100 reps.

101
Training Program: El Diablo

Training Schedule
Sunday: Off
Tuesday: Quads
Wednesday: Shoulders and Triceps
Thursday: Back and Biceps
Friday: Off
Saturday: Hamstrings, Biceps, and Abs

1. BB Bench Press 5 x 5
2. Incline Smith Machine Press 15, 12, 10, 8
3. Dip 4 x AMRAP (with bodyweight)
4. DB Flye 3 x 12-15, 1 x 20
5. BB Curl 4 x 5
7. Hanging Leg Raise (straight to knee raise) 4 x AMRAP

Quads
1. BB Squat 6 x 10
2. High & Wide Leg Press 4 x 10-15
3. BB Walking Lunge (step slightly to the side each step) 3 x 24-30
4. Unilateral Leg Extension 3 x 15

Shoulders & Triceps
1. Seated DB Press 5 x 5
3. Machine Shoulder Press 3 x 12-15
4. Behind-back Cable Lateral 3 x 12-15
5. Close-grip Bench 3 x 5
6. Straight Bar Pushdown 12, 10, 8, 6

Back & Biceps
2. Underhand Pulldown 15, 12, 10, 8
3. Wide-Grip Pulldown 3 x 10-15
4. Deadlift 10, 8, 6
5. Lat exercise of your choice 3 x 12-15
7. EZ Bar Preacher Curl 4 x 8-12

102
Hams, Biceps, & Abs
2. DB Stiff-legged Deadlift 15, 12, 10
3. Seated Leg Curl 12, 10, 8
4. Standing Alternating DB Curl 3 x 6-10
5. Concentration Curl 2 x 15
6. Decline Crunch 100 reps total

103
Training Program: Pearl


Keywords: shoulder complex, 5-day, advanced, moderately high volume

Intro: This is an advanced, 5-day program designed primarily for size. It has a
shoulder complex that I call my Killer Delt Complex. Once you try it youll see
why.

Weekl y Schedule
Sunday: Off
Tuesday: Back
Wednesday: Shoulders, Triceps, and Abs
Thursday: Off
Friday: Legs
Saturday: Shoulders, Biceps, Triceps, and Abs

Exercises

2b. Dips 3 x AMRAP (if 15, add weight)
3. Flat BB Press (medium grip) 2 x 8-12*
4. EZ BB Curl 15, 12, 9
5. DB Concentration Curl 3 x 15** (
6a. Floor V-up 3 x 15***
6b. Reverse Crunch 3 x 15
6c. Crunch 3 x 15

* Stretch your chest immediately after this exercise.

** Go back & forth between arms with no rest.

*** If you can do more than 15 on any of this Ab Triad, go slower and do them
more strictly to make them harder. As a last resort, do more reps.

Back
1. Underhand Pulldown 15, 12, 10
2. Overhand Low Cable Row (medium grip)* 3 x 12-15
4. Low Cable Row** 3 x 12-15
5. Light Back Extension 3 x 10-15
104

* Instead of using a bench-press width grip, grab the bar right at shoulder width
and row it to your upper abdomen.

** Lean slightly forward and pause in the contracted position. This time these are
more about finesse.

Shoulders, Triceps, & Abs
1a. Hanging Snatch 3 x 7
1b. Hanging Clean & Press 3 x 7
1c. Hanging Clean 3 x 7
1d. Hanging High Pull 3 x 7
2. Incline Skull Crusher 15, 12, 9
3. V-bar Pushdown 12, 10, 20

Note: The 1a 1d superset is done with the same barbell without putting it down.
Use straps if your grip interferes with the set. All are done from a hanging
position (bar held just below knees, flat back, eyes looking forward) instead of
from the floor. This complex is all about speed, so use a light weight.

2. BB Squats 15, 12, 10, 20
3a. DB Stiff-Legged Deadlifts 3 x 12-15
3b. Walking BB Lunges 3 x 30
4. Unilateral DB Calf Raises 5 sets AMRAP (back & forth)*

* Select a weight that allows you to get about 20 reps on the first set; then go
back and forth between legs non-stop until youve done five set with each leg.
Because your rest will be short, your reps for the five sets will look roughly like
20, 17, 14, 12, 10

Shoulders, Biceps, Triceps, & Abs
1. Lateral Raises 20, 17, 14 (30 sec rest)
2. Unilateral, Rear Delt Cable Extension 3 x 15
3a. Rope Pushdown 3 x 15
3b. Low Cable Curl 3 x 15
4. Hanging Leg Raises* - 3 x AMRAP
5. Decline Crunches 15, 12, 10**

* Get your feet up high by your hands tucking pelvis / tailbone under so that your
tailbone is facing forward when your feet are at the top.

** Add resistance as needed.

105
Training Program: Pearl

Training Schedule
Tuesday: Back
Wednesday: Shoulders, Triceps, and Abs
Friday: Legs
Saturday: Shoulders, Biceps, Triceps, and Abs

2b. Dips 3 x AMRAP (if 15, add weight)
3. Flat BB Press (medium grip) 2 x 8-12
4. EZ BB Curl 15, 12, 9
5. DB Concentration Curl 3 x 15
6a. Floor V-up 3 x 15
6b. Reverse Crunch 3 x 15
6c. Crunch 3 x 15

Back
1. Underhand Pulldown 15, 12, 10
2. Overhand Low Cable Row (medium grip) 3 x 12-15
5. Light Back Extension 3 x 10-15

Shoulders, Triceps, & Abs
1a. Hanging Snatch 3 x 7
1b. Hanging Clean & Press 3 x 7
1c. Hanging Clean 3 x 7
1d. Hanging High Pull 3 x 7
2. Incline Skull Crusher 15, 12, 9
3. V-bar Pushdown 12, 10, 20

2. BB Squats 15, 12, 10, 20
3a. DB Stiff-Legged Deadlifts 3 x 12-15
3b. Walking BB Lunges 3 x 30
4. Unilateral DB Calf Raises 5 sets AMRAP (back & forth)

106
Shoulders, Biceps, Triceps, & Abs
1. Lateral Raises 20, 17, 14 (30 sec rest)
2. Unilateral, Rear Delt Cable Extension 3 x 15
3a. Rope Pushdown 3 x 15
3b. Low Cable Curl 3 x 15
4. Hanging Leg Raises - 3 x AMRAP
5. Decline Crunches 15, 12, 10

107

Part 5:
Questions & Answers

108

Question: How can I make sure to avoid overtraining?

Answer: About the only way to know for sure is to monitor your performance. If
youre getting stronger, then youre not overtraining.

Here are a few tips to help you avoid overtraining: 1) do not take each and every
set to failure 2) take at least one full week off every 16 weeks 3) get plenty of
sleep (at least 7 hours per night).

Question: Will I overtrain if I train to failure?

Answer: As in most cases, my answer of it depends is accurate for this question.

While its certainly true that taking a set to failure (such that you cant complete
another rep) is taxing on the CNS*, its not like you automatically overtrain if you
take some sets to failure. The key is to avoid training to failure too often.

Think about it this way if a pale white person went outside with no sunscreen,
would they burn? It depends. If they were outside for just five minutes, then no
they wouldnt burn. But if they stayed outside in the sun for 60 minutes, then
they would likely burn.

Training to failure works the same waysome is good, but too much is bad.

The best rule-of-thumb is to only take the last set of an exercise to failure. On
other sets, leave at least one rep in the hole. This will stimulate your muscles
without annihilating your CNS.

* Central Nervous System

Question: Lets say Im supposed to ease back a bit in my training and do a
maintenance week (i.e. week 6), but I feel strong. Im beating my numbers easily
and the weights almost feel light. Should I listen to my body and go all out, or
should I hold back as my plan calls for?

Answer: It sounds like your body is really in a zone right now and your recovery
is great. In cases like this, listen to your body its talking to you loud and clear.
Go ahead and make that week and all-out week.

With that being said, you may find that if you do end up going all out from week 3
or 4 through week 7, youll need to take it easy week 8. Its been my experience
that most people can train all out for about four weeks before their body starts to
109
rebel. So skipping that maintenance week at week 6 may force you to have one
week 8.

In essence, youd just be rearranging the 8-week periodization protocol that I laid
out. Or you may find you can rock on through week 8. Either way youll have
had a great training cycle.

Question: Is true that using heavy weight builds muscle while using light weight
cuts you up?

Answer: No. That is not true; let me explain.

Using (relatively) light weight for higher repetitions does cause lactic acid
production or more accurately, lactic acid accumulation. Thus the working
muscle will burn. That burning sensation is what makes people (even those that
should know better) think that high reps cut you up.

But as with many old wives tells, there is, perhaps, a smidgen of truth to the
high reps/light weight for cutting dogma if doing a lighter weight for more reps
burns more calories than lifting a heavy weight for less reps, then one would burn
a smidge more fat during the high-rep set. But I assure you, that effect is
negligible. Largely because lifting a heavy weight, even if for low reps, still burns
a good amount of calories.

As for the heavy weight (and subsequent low reps) question heavy weights
actually tend to cause gains in strength more so than gains in size. Using a
weight that allows you to get between 1 and 5 repetitions - in other words heavy
will primarily enhance your strength via an improvement in your bodys ability to
contract the muscle more forcefully and efficiently. Since this improvement has
to do with the nerves and the muscle, we call this improved neuromuscular
efficiency.

Oddly, lifting in that 1-5 rep range doesnt do as much as most would expect in
terms of size gains. Thats because those neuromuscular improvements dont
take up much if any room in the muscle. In other words they dont cause the
muscle to actually get bigger. (One would, however, get some hypertrophy lifting
in this low rep range due to more muscle fibers actin and myosin being built
over a period of time.)

Heres the take-home point and PLEASE pay attention as this will really help
you: use weight-lifting to sculpt the muscles themselves; use diet and
cardio to burn fat and uncover those sculpted muscles.

110
Question: Which is better, free-weights or machines? My gym has lots of good
machines that Im wondering if I should use.

Answer: This question is an oldie but goodie. I would say its a basic question,
but given the number of pro bodybuilders and other people with great physique
that use machines, I think its worth addressing.

I know people dont like when I say this butit depends. There is a time and
place for both free weights and machines. They each have pros and cons.

Free Weight Pros You have to balance and stabilize free weights (i.e. barbells
and dumbbells). Therefore you engage smaller ancillary muscles whose job is to
help stabilize joints and aid in balance. This not only helps keeps those muscles
strong, but it also causes you to burn a few more calories. So all things being
equal, free weights are better in that they help keep your body functional and
offer more bang for the buck.

Free Weight Cons Because you have to balance free weights and they tend to
use more muscle, it can become harder to isolate a muscle using free weights.
Thus if youre trying to bring up a specific muscle or region of a muscle, you may
find it tough to isolate the area.

Machine Pros Machines often make it easier to isolate a muscle. This is really
important for advanced bodybuilders who have ample size but need to improve a
specific area. Likewise, if youre working around an injury, machines can be
invaluable in helping you get good workouts while nursing the injury.

Machine Cons Machines dont build as much functional strength as free
weights do. While the main pro to machines is that they help isolate muscles,
thats also the main con. They do so well at isolating muscles that many joint-
stabilizing muscles get neglected, which leads to.you guessed it, joint
instability.

A rule-of-thumb that will serve you well is this: when in doubt, go with free weight
exercises.

Free weight exercises have a high level of strength transference. Meaning,
strength attained from lifting free weights will transfer to other lifts, including
machine exercises. But strength built on machines has low strength
transference. For example: if youre strong on squats, then youll be strong on
the leg press. But just because youre strong on the leg press does NOT mean
youll be strong on the squat.

Use machines to isolate muscles as needed. This can be warranted when trying
to 1) finish off a muscle late in a routine 2) pre-exhaust a muscle prior to doing a
compound free weight movement 3) bring up a specific area (such as your lower
111
traps). Otherwise, tend to stick to free weights although they are generally
harder, they are worth the extra effort.

Question: How do I know when I should go up in weight on an exercise?

Answer: Whether youre doing one of the workouts listed here in BBTP or one
of your own, you should have a target number of reps (or rep range) you want to
do for any given set. You have to know this first. Lets assume youre using a
workout from BBTP so that I can better answer your question.

Lets say that the program calls for you to do 8 reps in a given set. You want to
select a weight that you can do 8 times with good form. But how do you know
what that weight is? Thats where keeping a logbook comes in handy. You can
simply look back and see what you did last time and fine tune from there.

In theory, once you can do 9 reps, then you should go up in weight to one thats
heavier and that you can only do 8 times. But this isnt always an option,
because you may have to jump up ten pounds or more depending on what your
gym has available. And making a bigger jump in weight may put you well below
8 reps. So heres my rule-of-thumb.

If your target is 8 reps, consider that to really be +or 2 reps. Meaning 8 reps is
really more like 6-10. Once you can do 10 reps on a set that calls for 8, go up.
When you go up, you may only get 6 reps, but that perfect. Work your way back
up to 10 and repeat.

Using standard barbells and free-weight plates, however, should enable you to
finely tune things even more. You can add just 2 pounds to each side.

Lets look at one more scenario before closing.

I often prescribe rep schemes that call for multiple sets in a given rep range 4 x
8-12, for example. You could stick with the same weight for all sets. But youd
generally need to select one that you can do 12 reps on in the first set, because
fatigue will cause your reps to drop on subsequent sets. (How much depends on
your muscular endurance and your rest interval between sets.) Then once all
your sets are in the 11-12 or 10-12 range, itd be time to go up in weight.

A better way is to adjust the resistance on each set. This is generally what I do
and what I have my clients do. In this instance youll usually pyramid up in
weight (although doing a reverse pyramid is a good option, too). So start with a
weight you can do for 12 times. The add a pinch so you can only get 10,
followed by a pinch more to get just 8 reps on your third set. Since, in this
example, you have four sets to do, you can go for another set of 8 with the same
weight, or drop down in weight and do another set of 11 or 12 reps.
112

Theres really no right or wrong way to do the various rep ranges as long as you
stick to a couple of rules:

Rules for Selecting the Right Weight and Reps Each Set
1) Take each work set to within a rep or two of failure push yourself!
2) Select a weight that allows you to get the prescribed number of reps.
3) When you cant be precise with rule #2, do the best you can. As long as
you adhere to rule #1 youll do fine.

Question: What should I do if I dont have the equipment needed to do one of
the exercises youve prescribed?

Answer: No worries. As long as you make a reasonable substitution, youll be
fine. For example, lets say the first exercise is Incline Smith Press, but you dont
have access to a Smith machine. Then the next closest option would be a
regular barbell incline press. Another good alternative would be an incline chest
press machine.

Other exercises, because of their unique nature, are harder to substitute. Take
deadlifts, for example theres really no substitution for deadlifts because of the
very unique manner in which they work and challenge the body. They hit your
back all the way from upper traps down to the lumber spinal erectors. If, for
some reason, you cant do deadlifts, then youll just have to pick another back
exercise. But theres no substitution, per se, for deadlifts.

Sometimes I list specific machines in workouts. If you happen not to have this
machine, then look closely at the exercise (or how the body moves during that
exercise) and pick an alternative that most closely mimics the one I originally
prescribed. For example, Hammer Strength Low Rows can be well substituted
by using either DB Rows (as in one-arm db rows) or Low Cable Rows.

Question: I sometimes dont feel a muscle working. Does that mean Im doing it
wrong?

Answer: Not necessarily. Although incorrect execution of an exercise can
cause you to not feel it working as well as you should, neuromuscular inefficiency
can also cause the same thing.

Neuromuscular efficiency is essentially how well a given nerve and muscle work
together. Someone with good neuromuscular efficiency can turn a nerve impulse
from the brain into a strong, forceful contraction of the given muscle. But being
able to do this well takes time.

113
Someone whos relatively new to weight training or just new to a given exercise
may not yet have the ability to cause really strong and forceful contractions in
that given movement pattern. Thus they tend to not feel the exercise as well.

But just as an overgrown path in the woods get worn from repeated use (and
thus more efficient to travel on), the neuromuscular paths from your brain to your
muscles will get broken in and become more efficient over time.

And for the record, muscles (or muscle groups) that are especially prone to not
being able to feel them well due to lack of neuromuscular efficiency include the
upper back, abdominals, and glutes.

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