Anti-Bodybuilding Hypertrophy I

by Chad Waterbury
Original Article Can be Found on T-Nation @ http://www.t-nation.com/findArticle.do?article=244anti2
Day 1 (80% of 1RM) Flat BB Bench Presses BB Rows Day 3 (60% of 1RM) BB Front Squats Hanging Pikes Standing Calf Raises Day 5 (60% of 1RM) Dips Chin-Ups Day 7 (80% of 1RM) Deadlifts Seated Calf Raises Decline Sit-Ups Day 25 (80% of 1RM) Dips Chin-Ups Day 27 (60% of 1RM) Deadlifts Seated Calf Raises Decline Sit-Ups Day 29 (60% of 1RM) Flat BB Bench Presses BB Rows Day 31 (80% of 1RM) BB Front Squats Hanging Pikes Standing Calf Raises Sets/Reps 10 x 3 10 x 3 Sets/Reps 5 x 10 5 x 10 5 x 10 Sets/Reps 5 x 10 5 x 10 Sets/Reps 10 x 3 10 x 3 10 x 3 Sets/Reps 10 x 3 10 x 3 Sets/Reps 5 x 10 5 x 10 5 x 10 Sets/Reps 5 x 10 5 x 10 Sets/Reps 10 x 3 10 x 3 10 x 3 Rest 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. 1RM Weight Day 9 (80% of 1RM) Flat BB Bench Presses BB Rows Weight Day 11 (65% of 1RM) BB Front Squats Hanging Pikes Standing Calf Raises Weight Day 13 (65% of 1RM) Dips Chin-Ups Weight Day 15 (80% of 1RM) Deadlifts Seated Calf Raises Decline Sit-Ups Weight Day 33 (80% of 1RM) Dips Chin-Ups Weight Day 35 (65% of 1RM) Deadlifts Seated Calf Raises Decline Sit-Ups Weight Day 37 (65% of 1RM) Flat BB Bench Presses BB Rows Weight Day 39 (80% of 1RM) BB Front Squats Hanging Pikes Standing Calf Raises Sets/Reps 10 x 4 10 x 4 Sets/Reps 5 x 10 5 x 10 5 x 10 Sets/Reps 5 x 10 5 x 10 Sets/Reps 10 x 4 10 x 4 10 x 4 Sets/Reps 10 x 4 10 x 4 Sets/Reps 5 x 10 5 x 10 5 x 10 Sets/Reps 5 x 10 5 x 10 Sets/Reps 10 x 4 10 x 4 10 x 4 Rest 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. 1RM Weight Day 17 (80% of 1RM) Flat BB Bench Presses BB Rows Weight Day 19 (70% of 1RM) BB Front Squats Hanging Pikes Standing Calf Raises Weight Day 21 (70% of 1RM) Dips Chin-Ups Weight Day 23 (80% of 1RM) Deadlifts Seated Calf Raises Decline Sit-Ups Weight Day 41 (80% of 1RM) Dips Chin-Ups Weight Day 43 (70% of 1RM) Deadlifts Seated Calf Raises Decline Sit-Ups Weight Day 45 (70% of 1RM) Flat BB Bench Presses BB Rows Weight Day 47 (80% of 1RM) BB Front Squats Hanging Pikes Standing Calf Raises Sets/Reps 10 x 5 10 x 5 Sets/Reps 5 x 10 5 x 10 5 x 10 Sets/Reps 5 x 10 5 x 10 Sets/Reps 10 x 5 10 x 5 10 x 5 Sets/Reps 10 x 5 10 x 5 Sets/Reps 5 x 10 5 x 10 5 x 10 Sets/Reps 5 x 10 5 x 10 Sets/Reps 10 x 5 10 x 5 10 x 5 Rest 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. 1RM Weight

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Anti-Bodybuilding Hypertrophy II
by Chad Waterbury
Original Article Can be Found on T-Nation @ http://www.t-nation.com/findArticle.do?article=307hyper2
Day 1 Flat DB Bench Press Decline BB Bench Press Seated Cable Rows Bentover BB Rows Day 3 Partial BB Deadlifts Standing Cable Crunches Leg Press Calf Raises Day 5 Standing Military Press Chin-Ups Triceps Dips Upright Rows Day 7 Back Squats w/ full ROM Standing Cable Crunches Donkey Calf Raises Day 25 Standing Military Press Chin-Ups Triceps Dips Upright Rows Day 27 Back Squats w/ full ROM Standing Cable Crunches Donkey Calf Raises Day 29 Flat DB Bench Press Decline BB Bench Press Seated Cable Rows Bentover BB Rows Day 31 Partial BB Deadlifts Standing Cable Crunches Leg Press Calf Raises Sets/Reps 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM Sets/Reps 4 x 12 @ 15RM 4 x 12 @ 15RM 4 x 12 @ 15RM Sets/Reps 3 x 12 @ 15RM 3 x 12 @ 15RM 3 x 12 @ 15RM 3 x 12 @ 15RM Sets/Reps 6 x 5 @ 7RM 6 x 5 @ 7RM 6 x 5 @ 7RM Sets/Reps 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM Sets/Reps 4 x 12 @ 15RM 4 x 12 @ 15RM 4 x 12 @ 15RM Sets/Reps 3 x 12 @ 15RM 3 x 12 @ 15RM 3 x 12 @ 15RM 3 x 12 @ 15RM Sets/Reps 6 x 5 @ 7RM 6 x 5 @ 7RM 6 x 5 @ 7RM Rest 60 sec. 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. Rest 75 sec. 75 sec. 75 sec. 75 sec. Rest 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. Rest 75 sec. 75 sec. 75 sec. 75 sec. Rest 60 sec. 60 sec. 60 sec. Weight Day 9 Flat DB Bench Press Decline BB Bench Press Seated Cable Rows Bentover BB Rows Weight Day 11 Partial BB Deadlifts Standing Cable Crunches Leg Press Calf Raises Weight Day 13 Standing Military Press Chin-Ups Triceps Dips Upright Rows Weight Day 15 Back Squats w/ full ROM Standing Cable Crunches Donkey Calf Raises Weight Day 33 Standing Military Press Chin-Ups Triceps Dips Upright Rows Weight Day 35 Back Squats w/ full ROM Standing Cable Crunches Donkey Calf Raises Weight Day 37 Flat DB Bench Press Decline BB Bench Press Seated Cable Rows Bentover BB Rows Weight Day 39 Partial BB Deadlifts Standing Cable Crunches Leg Press Calf Raises Sets/Reps 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM Sets/Reps 4 x 12 @ 15RM 4 x 12 @ 15RM 4 x 12 @ 15RM Sets/Reps 3 x 12 @ 15RM 3 x 12 @ 15RM 3 x 12 @ 15RM 3 x 12 @ 15RM Sets/Reps 6 x 5 @ 7RM 6 x 5 @ 7RM 6 x 5 @ 7RM Sets/Reps 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM Sets/Reps 4 x 12 @ 15RM 4 x 12 @ 15RM 4 x 12 @ 15RM Sets/Reps 3 x 12 @ 15RM 3 x 12 @ 15RM 3 x 12 @ 15RM 3 x 12 @ 15RM Sets/Reps 6 x 5 @ 7RM 6 x 5 @ 7RM 6 x 5 @ 7RM Rest 60 sec. 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. Rest 75 sec. 75 sec. 75 sec. 75 sec. Rest 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. Rest 75 sec. 75 sec. 75 sec. 75 sec. Rest 60 sec. 60 sec. 60 sec. Weight +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% Day 17 Flat DB Bench Press Decline BB Bench Press Seated Cable Rows Bentover BB Rows Day 19 Partial BB Deadlifts Standing Cable Crunches Leg Press Calf Raises Day 21 Standing Military Press Chin-Ups Triceps Dips Upright Rows Day 23 Back Squats w/ full ROM Standing Cable Crunches Donkey Calf Raises Day 41 Standing Military Press Chin-Ups Triceps Dips Upright Rows Day 43 Back Squats w/ full ROM Standing Cable Crunches Donkey Calf Raises Day 45 Flat DB Bench Press Decline BB Bench Press Seated Cable Rows Bentover BB Rows Day 47 Partial BB Deadlifts Standing Cable Crunches Leg Press Calf Raises Sets/Reps 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM Sets/Reps 4 x 12 @ 15RM 4 x 12 @ 15RM 4 x 12 @ 15RM Sets/Reps 3 x 12 @ 15RM 3 x 12 @ 15RM 3 x 12 @ 15RM 3 x 12 @ 15RM Sets/Reps 6 x 5 @ 7RM 6 x 5 @ 7RM 6 x 5 @ 7RM Sets/Reps 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM Sets/Reps 4 x 12 @ 15RM 4 x 12 @ 15RM 4 x 12 @ 15RM Sets/Reps 3 x 12 @ 15RM 3 x 12 @ 15RM 3 x 12 @ 15RM 3 x 12 @ 15RM Sets/Reps 6 x 5 @ 7RM 6 x 5 @ 7RM 6 x 5 @ 7RM Rest 60 sec. 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. Rest 75 sec. 75 sec. 75 sec. 75 sec. Rest 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. Rest 75 sec. 75 sec. 75 sec. 75 sec. Rest 60 sec. 60 sec. 60 sec. Weight +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5%

Strength Focused Mesocycle
by Chad Waterbury
Original Article Can be Found on T-Nation @ http://www.t-nation.com/readTopic.do?id=485341
Day 1 A1 - Good Mornings A2 - Dips B1 - Chin-Ups B2 - Front Squats Jump Rope - 5 Minutes Day 2 Day 3 A1 - St. BB Military Presses A2 - Box Squats B1 - Glute Ham Raise B2 - Seated Rows Jumping Jacks - 5 Minutes Day 4 Day 5 A1 - Power Cleans A2 - Pull-Ups B1 - Rack Lockouts B2 - Lunges Jump Rope - 5 Minutes Day 6 Day 7 Day 15 A1 - Good Mornings A2 - Dips B1 - Chin-Ups B2 - Front Squats Jump Rope - 5 Minutes Day 16 Day 17 A1 - St. BB Military Presses A2 - Box Squats B1 - Glute Ham Raise B2 - Seated Rows Jumping Jacks - 5 Minutes Day 18 Day 19 A1 - Power Cleans A2 - Pull-Ups B1 - Rack Lockouts B2 - Lunges Jump Rope - 5 Minutes Day 20 Day 21 Sets/Reps 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM Rest Sets/Reps 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM Rest Sets/Reps 3 x 3 @ 5RM 3 x 3 @ 5RM 3 x 3 @ 5RM 3 x 3 @ 5RM Rest Rest Sets/Reps 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM Rest Sets/Reps 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM Rest Sets/Reps 3 x 3 @ 5RM 3 x 3 @ 5RM 3 x 3 @ 5RM 3 x 3 @ 5RM Rest Rest Rest 90 sec. 90 sec. 90 sec. 90 sec. Rest Rest 120 sec. 120 sec. 120 sec. 120 sec. Rest Rest 90 sec. 90 sec. 90 sec. 90 sec. Rest Rest Rest 90 sec. 90 sec. 90 sec. 90 sec. Rest Rest 120 sec. 120 sec. 120 sec. 120 sec. Rest Rest 90 sec. 90 sec. 90 sec. 90 sec. Rest Rest Weight Day 8 A1 - Good Mornings A2 - Dips B1 - Chin-Ups B2 - Front Squats Jump Rope - 5 Minutes Day 9 Day 10 A1 - St. BB Military Presses A2 - Box Squats B1 - Glute Ham Raise B2 - Seated Rows Jumping Jacks - 5 Minutes Day 11 Day 12 A1 - Power Cleans A2 - Pull-Ups B1 - Rack Lockouts B2 - Lunges Jump Rope - 5 Minutes Day 13 Day 14 Day 22 A1 - Good Mornings A2 - Dips B1 - Chin-Ups B2 - Front Squats Jump Rope - 5 Minutes Day 23 Day 24 A1 - St. BB Military Presses A2 - Box Squats B1 - Glute Ham Raise B2 - Seated Rows Jumping Jacks - 5 Minutes Day 25 Day 26 A1 - Power Cleans A2 - Pull-Ups B1 - Rack Lockouts B2 - Lunges Jump Rope - 5 Minutes Day 27 Day 28 Sets/Reps 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM Rest Sets/Reps 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM Rest Sets/Reps 3 x 3 @ 5RM 3 x 3 @ 5RM 3 x 3 @ 5RM 3 x 3 @ 5RM Rest Rest Sets/Reps 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM Rest Sets/Reps 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM Rest Sets/Reps 3 x 3 @ 5RM 3 x 3 @ 5RM 3 x 3 @ 5RM 3 x 3 @ 5RM Rest Rest Rest 90 sec. 90 sec. 90 sec. 90 sec. Rest Rest 120 sec. 120 sec. 120 sec. 120 sec. Rest Rest 90 sec. 90 sec. 90 sec. 90 sec. Rest Rest Rest 90 sec. 90 sec. 90 sec. 90 sec. Rest Rest 120 sec. 120 sec. 120 sec. 120 sec. Rest Rest 90 sec. 90 sec. 90 sec. 90 sec. Rest Rest Weight

+2.5% +2.5% +2.5% +2.5%
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+2.5% +2.5% +2.5% +2.5%
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Rest Weight

+2.5% +2.5% +2.5% +2.5%
Rest Rest Weight

Rest Rest Weight

+2.5% +2.5% +2.5% +2.5%
Rest Weight

+2.5% +2.5% +2.5% +2.5%
Rest Weight

+2.5% +2.5% +2.5% +2.5%
Rest Weight

+2.5% +2.5% +2.5% +2.5%
Rest Weight

+2.5% +2.5% +2.5% +2.5%
Rest Rest

+2.5% +2.5% +2.5% +2.5%
Rest Rest

SOB Training by Chad Waterbury Original Article Can be Found on T-Nation @ http://www.t-nation.do?id=561180 Day 1 BB Bench Press Chin Ups Deadlift Standing Calf Raises Day 2 Day 3 BB Squat Laying DB Rows Standing Military DB Press French Presses Day 4 Day 5 Lat pulldown Romanian Deadlift DB Bench Press Sit-ups Day 6 Day 7 Front Squat Dips BB Rows Standing BB Curls Day 8 (optional) Day 17 BB Bench Press Chin Ups Deadlift Standing Calf Raises Day 18 Day 19 BB Squat Laying DB Rows Standing Military DB Press French Presses Day 20 Day 21 Lat pulldown Romanian Deadlift DB Bench Press Sit-ups Day 22 Day 23 Front Squat Dips BB Rows Standing BB Curls Day 24 (optional) Sets/Reps 10 x 3 @ 6RM 10 x 3 @ 6RM 10 x 3 @ 6RM 10 x 3 @ 6RM GPP or Cardio Sets/Reps 2 x 30 @ 34 RM 2 x 30 @ 34 RM 2 x 30 @ 34 RM 2 x 30 @ 34 RM GPP or Cardio Sets/Reps 2 x 30 @ 34 RM 2 x 30 @ 34 RM 2 x 30 @ 34 RM 2 x 30 @ 34 RM GPP or Cardio Sets/Reps 10 x 3 @ 6RM 10 x 3 @ 6RM 10 x 3 @ 6RM 10 x 3 @ 6RM GPP or Cardio Sets/Reps 12 x 2 @ 5RM 12 x 2 @ 5RM 12 x 2 @ 5RM 12 x 2 @ 5RM GPP or Cardio Sets/Reps 1 x 50 @ 50 RM 1 x 50 @ 50 RM 1 x 50 @ 50 RM 1 x 50 @ 50 RM GPP or Cardio Sets/Reps 1 x 50 @ 50 RM 1 x 50 @ 50 RM 1 x 50 @ 50 RM 1 x 50 @ 50 RM GPP or Cardio Sets/Reps 12 x 2 @ 5RM 12 x 2 @ 5RM 12 x 2 @ 5RM 12 x 2 @ 5RM GPP or Cardio Rest 75 sec 75 sec 75 sec 75 sec Rest 180 sec 180 sec 180 sec 180 sec Rest 180 sec 180 sec 180 sec 180 sec Rest 75 sec 75 sec 75 sec 75 sec Rest 75 sec 75 sec 75 sec 75 sec Rest 180 sec 180 sec 180 sec 180 sec Rest 180 sec 180 sec 180 sec 180 sec Rest 75 sec 75 sec 75 sec 75 sec Weight Day 9 BB Bench Press Pull Ups Good Mornings Sit-ups Day 10 Day 11 BB Squat BB Rows Standing Military BB Press Standing Hammer Curls Day 12 Day 13 Chin-ups (or lat pulldown) Sumo Deadlift DB Bench Press Donkey Calf Raises Day 14 Day 15 Front Squat Dips Laying DB Rows Close Grip Bench Press Day 16 Day 25 BB Bench Press Pull Ups Good Mornings Sit-ups Day 26 Day 27 BB Squat BB Rows Standing Military BB Press Standing Hammer Curls Day 28 Day 29 Chin-ups (or lat pulldown) Sumo Deadlift DB Bench Press Donkey Calf Raises Day 30 Day 31 Front Squat Dips Laying DB Rows Close Grip Bench Press Day 32 Sets/Reps 6 x 5 @ 8RM 6 x 5 @ 8RM 6 x 5 @ 8RM 6 x 5 @ 8RM GPP or Cardio Sets/Reps 4 x 15 @ 18RM 4 x 15 @ 18RM 4 x 15 @ 18RM 4 x 15 @ 18RM GPP or Cardio Sets/Reps 4 x 15 @ 18RM 4 x 15 @ 18RM 4 x 15 @ 18RM 4 x 15 @ 18RM GPP or Cardio Sets/Reps 6 x 5 @ 8RM 6 x 5 @ 8RM 6 x 5 @ 8RM 6 x 5 @ 8RM Rest Sets/Reps 10 x 3 @ 6RM 10 x 3 @ 6RM 10 x 3 @ 6RM 10 x 3 @ 6RM GPP or Cardio Sets/Reps 3 x 20 @ 24RM 3 x 20 @ 24RM 3 x 20 @ 24RM 3 x 20 @ 24RM GPP or Cardio Sets/Reps 3 x 20 @ 24RM 3 x 20 @ 24RM 3 x 20 @ 24RM 3 x 20 @ 24RM GPP or Cardio Sets/Reps 10 x 3 @ 6RM 10 x 3 @ 6RM 10 x 3 @ 6RM 10 x 3 @ 6RM Rest Rest 75 sec 75 sec 75 sec 75 sec Rest 120 sec 120 sec 120 sec 120 sec Rest 120 sec 120 sec 120 sec 120 sec Rest 75 sec 75 sec 75 sec 75 sec Rest Rest 60 sec 60 sec 60 sec 60 sec Rest 120 sec 120 sec 120 sec 120 sec Rest 120 sec 120 sec 120 sec 120 sec Rest 60 sec 60 sec 60 sec 60 sec Rest Weight 15-20 min Weight 15-20 min Weight 15-20 min Weight 15-20 min Weight 15-20 min Weight 15-20 min Weight 15-20 min Weight Rest Weight 15-20 min Weight 15-20 min Weight 15-20 min Weight 15-20 min Weight 15-20 min Weight 15-20 min Weight 15-20 min Rest .com/readTopic.

60 sec.Shoulder Presses 2 x 24 @ 26RM A2 .5% +2.Back Extensions 6 x 3 @ 5RM 60 sec. 90 sec. 90 sec.Sit-Ups 8 x 3 @ 18RM Day 6 Cardio Off Day 7 Day 22 Sets/Reps A1 . Cardio Rest 55 sec.5% +2. B2 .Seated Cable Rows 8 x 3 @ 18RM D .Tricep Dips B2 .5% +2.5% +2.5% +2. 50 sec.5% +2.Standing Calf Raises 6 x 3 @ 5RM Day 2 Cardio Day 3 Sets/Reps A1 . Cardio Rest 45 sec. 60 sec.5% +2. 40 sec.Chin-Ups 6 x 3 @ 5RM B1 .5% +2.Standing BB Curls 2 x 24 @ 26RM 90 sec.5% +2.5% +2.Push-Ups C .Tricep Dips B2 .5% +2. Cardio Rest 90 sec.5% +2.5% +2. 60 sec. 35 sec.5% +2.Shoulder Presses A2 .5% +2.Front Squats A2 . 90 sec. Cardio Rest 90 sec. 90 sec.DB Side Raises Day 39 Day 40 A .Chin-Ups B1 .Standing BB Curls 2 x 24 @ 26RM C2 .Box Squats B .Decline Bench Presses 6 x 3 @ 5RM 60 sec. Cardio Off Rest 60 sec.5% +2. 60 sec.Back Extensions C1 .Tricep Dips 2 x 24 @ 26RM B2 . 60 sec. 90 sec. 60 sec.Standing Upright Rows C1 .DB Side Raises 2 x 24 @ 26RM Day 25 Cardio Day 26 Sets/Reps A .Tricep Dips 2 x 24 @ 26RM B2 . 60 sec. 60 sec.Front Squats A2 .Standing Upright Rows 2 x 24 @ 26RM C1 .Standing BB Curls 2 x 24 @ 26RM C2 .Standing Calf Raises Day 37 Day 38 A1 .5% +2. 60 sec. 90 sec. 60 sec.5% +2.5% Weight +2.Standing Calf Raises Day 30 Day 31 A1 .5% +2.5% +2. 35 sec.Push-Ups C .Standing BB Curls C2 .5% +2. 45 sec. Cardio Rest 90 sec. 60 sec.DB Side Raises Day 18 Day 19 A .DB Side Raises 2 x 24 @ 26RM Day 4 Cardio Day 5 Sets/Reps A .Standing BB Curls C2 . B2 .Standing Upright Rows C1 . 90 sec.5% Weight +2. A1 .DB Side Bends 6 x 3 @ 5RM C2 .DB Side Bends C2 .5% Weight +2.Seated Cable Rows D .5% +2. 90 sec.5% +2.Shoulder Presses 2 x 24 @ 26RM 90 sec.5% +2.DB Side Bends C2 . 90 sec.Reverse Lunges 2 x 24 @ 26RM B1 .5% +2. 40 sec. Cardio Off Weight +2. C .Push-Ups 8 x 3 @ 18RM C . B1 .5% +2.5% Weight Day 15 A1 . 90 sec. 55 sec.5% +2. Cardio Off Rest 60 sec.5% +2.5% +2.5% +2.Box Squats 8 x 3 @ 18RM 60 sec.5% +2. 90 sec.5% +2.Triple Total Training by Chad Waterbury Original Article Can be Found on T-Nation @ http://www.5% Weight Day 29 A1 .Back Extensions 6 x 3 @ 5RM C1 .Decline Bench Presses B2 .Sit-Ups Day 20 Day 21 Day 36 A1 . 35 sec. 90 sec. Cardio Rest 35 sec.Chin-Ups 6 x 3 @ 5RM B1 .Standing Calf Raises Day 16 Day 17 A1 . 55 sec.Sit-Ups 8 x 3 @ 18RM Day 27 Cardio Day 28 Off Rest Weight Day 8 Sets/Reps 60 sec.5% +2. 40 sec. Cardio Off Weight +2. 90 sec.Box Squats 8 x 3 @ 18RM B .5% +2.Reverse Lunges 2 x 24 @ 26RM 90 sec.Seated Cable Rows 8 x 3 @ 18RM D . 60 sec.Push-Ups 8 x 3 @ 18RM 60 sec. Cardio Rest 40 sec. 60 sec. Cardio Off Weight +2.Reverse Lunges 2 x 24 @ 26RM B1 .5% +2.5% +2.Sit-Ups Day 34 Day 35 Sets/Reps 6 x 3 @ 5RM 6 x 3 @ 5RM 6 x 3 @ 5RM 6 x 3 @ 5RM 6 x 3 @ 5RM 6 x 3 @ 5RM Cardio Sets/Reps 2 x 24 @ 26RM 2 x 24 @ 26RM 2 x 24 @ 26RM 2 x 24 @ 26RM 2 x 24 @ 26RM 2 x 24 @ 26RM Cardio Sets/Reps 8 x 3 @ 18RM 8 x 3 @ 18RM 8 x 3 @ 18RM 8 x 3 @ 18RM Cardio Off Rest 60 sec. 90 sec.Back Extensions 6 x 3 @ 5RM C1 .Decline Bench Presses B2 . 60 sec. 60 sec. 90 sec.Decline Bench Presses B2 .Seated Cable Rows D . 60 sec.DB Side Bends C2 .5% Weight +2.5% Weight .Back Extensions C1 .Push-Ups 8 x 3 @ 18RM C . 60 sec.Tricep Dips B2 .Front Squats 6 x 3 @ 5RM A2 .Standing Upright Rows 2 x 24 @ 26RM 90 sec.Sit-Ups Day 41 Day 42 Sets/Reps 6 x 3 @ 5RM 6 x 3 @ 5RM 6 x 3 @ 5RM 6 x 3 @ 5RM 6 x 3 @ 5RM 6 x 3 @ 5RM Cardio Sets/Reps 2 x 24 @ 26RM 2 x 24 @ 26RM 2 x 24 @ 26RM 2 x 24 @ 26RM 2 x 24 @ 26RM 2 x 24 @ 26RM Cardio Sets/Reps 8 x 3 @ 18RM 8 x 3 @ 18RM 8 x 3 @ 18RM 8 x 3 @ 18RM Cardio Off Sets/Reps 6 x 3 @ 5RM 6 x 3 @ 5RM 6 x 3 @ 5RM 6 x 3 @ 5RM 6 x 3 @ 5RM 6 x 3 @ 5RM Cardio Sets/Reps 2 x 24 @ 26RM 2 x 24 @ 26RM 2 x 24 @ 26RM 2 x 24 @ 26RM 2 x 24 @ 26RM 2 x 24 @ 26RM Cardio Sets/Reps 8 x 3 @ 18RM 8 x 3 @ 18RM 8 x 3 @ 18RM 8 x 3 @ 18RM Cardio Off Rest 60 sec. C2 . 90 sec. 90 sec.5% +2.Seated Cable Rows 8 x 3 @ 18RM 60 sec. A2 . 90 sec. 90 sec. 45 sec.Decline Bench Presses 6 x 3 @ 5RM B2 .Standing Upright Rows C1 .Sit-Ups 8 x 3 @ 18RM Cardio Day 13 Cardio Off Day 14 Off Rest 60 sec. 90 sec.Tricep Dips 2 x 24 @ 26RM 90 sec.Standing BB Curls C2 .DB Side Bends 6 x 3 @ 5RM 60 sec.Push-Ups C .DB Side Bends 6 x 3 @ 5RM C2 .Back Extensions C1 . B1 .5% +2.5% +2.Front Squats 6 x 3 @ 5RM A2 . 90 sec. C1 .Shoulder Presses A2 .Reverse Lunges B1 .Chin-Ups B1 .5% +2. 50 sec.Reverse Lunges B1 . 45 sec.Decline Bench Presses 6 x 3 @ 5RM B2 . C1 .Chin-Ups B1 . 90 sec.Shoulder Presses A2 .Front Squats 6 x 3 @ 5RM 60 sec. 90 sec. 60 sec.5% Weight Weight +2.5% +2. D . Cardio Rest 90 sec. 60 sec. Cardio Rest 50 sec.5% +2.Box Squats 8 x 3 @ 18RM B . C2 . 50 sec.t-nation.Standing Calf Raises 6 x 3 @ 5RM Cardio Day 9 Cardio Rest Weight Day 10 Sets/Reps 90 sec. 55 sec.Chin-Ups 6 x 3 @ 5RM 60 sec.Shoulder Presses 2 x 24 @ 26RM A2 .Box Squats B .com/readTopic.5% Weight Weight +2.5% +2.Standing Calf Raises 6 x 3 @ 5RM Day 23 Cardio Day 24 Sets/Reps A1 . 60 sec.Seated Cable Rows D . 90 sec.5% +2.5% +2. A1 .DB Side Raises 2 x 24 @ 26RM Cardio Day 11 Cardio Rest Weight Day 12 Sets/Reps 60 sec. 60 sec.Standing Upright Rows 2 x 24 @ 26RM C1 .5% +2. 90 sec.5% +2. Cardio Rest 90 sec. 60 sec. B . A .5% +2. 60 sec.Box Squats B .DB Side Raises Day 32 Day 33 A . 60 sec. 60 sec. A2 .5% +2.Reverse Lunges B1 .5% +2.5% Weight +2.do?id=476508 Day 1 Sets/Reps A1 .Front Squats A2 .

5% +2.3RM 1 x 12-14 @ 14RM Cardio Sets/Reps 4x3 @ 6.3. 75 sec.3RM 1 x 12-14 @ 14RM Cardio Sets/Reps 4x3 @ 6. 180sec.3RM 1 x 12-14 @ 14RM 4x3 @ 6.5% Weight +2. 180sec. 180sec. 180sec.3RM 1 x 12-14 @ 14RM 4x3 @ 6. 180sec.5% +2.3.3RM 1 x 12-14 @ 14RM 4x3 @ 6.5. 75 sec.5.5.5% Weight +2.5. 240sec.3RM 1 x 12-14 @ 14RM 4x3 @ 6.3RM 1 x 12-14 @ 14RM 4x3 @ 6.3RM 1 x 12-14 @ 14RM 4x3 @ 6.5. Cardio Rest 60 sec.3.5% +2.3RM 1 x 12-14 @ 14RM 4x3 @ 6.5.5% +2.5% +2.5. 75 sec.3RM 1 x 12-14 @ 14RM 4x3 @ 6.5.5% +2. 240sec.3. 180sec.5.3RM 1 x 12-14 @ 14RM 4x3 @ 6.5.5% +2.3.5% +2.5. 60 sec.3RM 1 x 12-14 @ 14RM 4x3 @ 6. 60 sec. 75 sec.5% +2.3.3.5.5% Weight Weight Weight +2. 240sec.3RM 1 x 12-14 @ 14RM 4x3 @ 6.5% +2. 180sec.5.5.3. 180sec.t-nation.5% +2.3.3RM 1 x 12-14 @ 14RM Cardio Sets/Reps 4x3 @ 6. 180sec.5% Weight +2.3.5% Weight +2. 75 sec.3RM 1 x 12-14 @ 14RM 4x3 @ 6.5% +2.5% +2.3.5% +2.3.5% +2. 60 sec.5% Weight +2.3RM 1 x 12-14 @ 14RM Cardio Sets/Reps 4x3 @ 6.3. 60 sec.3RM 1 x 12-14 @ 14RM Cardio Sets/Reps 4x3 @ 6.3RM 1 x 12-14 @ 14RM Cardio Off Rest 60 sec. Cardio Off Rest 60 sec.5.3.5% +2.5.3.3. 180sec.5% +2.5.5.3RM 1 x 12-14 @ 14RM 4x3 @ 6.3.5% +2.5% .3.5% +2. 180sec. Cardio Rest 75 sec.5% +2. 240sec. 180sec. 180sec. 240sec.3. 60 sec.3.3. 180sec. 60 sec. 180sec. Cardio Off Weight +2.5% +2. 75 sec.3RM 1 x 12-14 @ 14RM Cardio Sets/Reps 4x3 @ 6.3RM 1 x 12-14 @ 14RM 4x3 @ 6.5% +2.3.5% +2. 180sec.3.5.3RM 1 x 12-14 @ 14RM 4x3 @ 6. Cardio Rest 75 sec.3. Cardio Rest 60 sec.5% +2.3.3.5.3. 75 sec. 180sec.5% +2.5.5% Weight +2.com/readTopic. 240sec. 240sec.3.5% +2.3RM 1 x 12-14 @ 14RM 4x3 @ 6.5. 180sec.5.5.5% +2. Cardio Rest 60 sec.5% +2.5% +2. 240sec.3.5. Cardio Rest 60 sec.5% Weight +2.5% +2. 60 sec.5.5% +2.5% +2.3RM 1 x 12-14 @ 14RM Cardio Sets/Reps 4x3 @ 6.3. 75 sec. 75 sec.5. 75 sec.3RM 1 x 12-14 @ 14RM Cardio Off Sets/Reps 4x3 @ 6.3RM 1 x 12-14 @ 14RM 4x3 @ 6. 75 sec.5.5% +2.5% +2. 60 sec.5.3.3RM 1 x 12-14 @ 14RM 4x3 @ 6.3.5% +2.3RM 1 x 12-14 @ 14RM 4x3 @ 6.5% +2.5. 60 sec.3.5% +2.5. 180sec.5% +2.3RM 1 x 12-14 @ 14RM 4x3 @ 6.3RM 1 x 12-14 @ 14RM 4x3 @ 6.5.3RM 1 x 12-14 @ 14RM Cardio Off Rest 60 sec.5.5.3. 60 sec. Cardio Off Weight Day 8 Close Grip BB Bench BB Skull Crushers BB Deadlift Front Squats Chin-ups Strt arm cable pulldowns Day 9 Day 10 Power Cleans BB Back Squats Decline sit-ups Cable crunches Incline BB Bench Press Standing DB Military Press Day 11 Day 12 Dips French Presses Bent over BB rows DB rear delt side raises Rack pulls with DB or BB Box Squats Day 13 Day 14 Day 22 Close Grip BB Bench BB Skull Crushers BB Deadlift Front Squats Chin-ups Strt arm cable pulldowns Day 23 Day 24 Power Cleans BB Back Squats Decline sit-ups Cable crunches Incline BB Bench Press Standing DB Military Press Day 25 Day 26 Dips French Presses Bent over BB rows DB rear delt side raises Rack pulls with DB or BB Box Squats Day 27 Day 28 Sets/Reps 4x3 @ 6. 75 sec. Cardio Off Rest 60 sec.3. 75 sec. 180sec. 75 sec. 75 sec.5% +2. 180sec.3RM 1 x 12-14 @ 14RM Cardio Off Sets/Reps 4x3 @ 6.5% +2.3RM 1 x 12-14 @ 14RM 4x3 @ 6. 180sec. 60 sec.5% +2.5% +2.Hybrid Hyptrophy by Chad Waterbury Original Article Can be Found on T-Nation @ http://www.3RM 1 x 12-14 @ 14RM 4x3 @ 6. 180sec.5% +2. 75 sec.3RM 1 x 12-14 @ 14RM Cardio Sets/Reps 4x3 @ 6.3RM 1 x 12-14 @ 14RM 4x3 @ 6. 60 sec.5.5.do?id=580380 Day 1 Close Grip BB Bench BB Skull Crushers BB Deadlift Front Squats Chin-ups Strt arm cable pulldowns Day 2 Day 3 Power Cleans BB Back Squats Decline sit-ups Cable crunches Incline BB Bench Press Standing DB Military Press Day 4 Day 5 Dips French Presses Bent over BB rows DB rear delt side raises Rack pulls with DB or BB Box Squats Day 6 Day 7 Day 15 Close Grip BB Bench BB Skull Crushers BB Deadlift Front Squats Chin-ups Strt arm cable pulldowns Day 16 Day 17 Power Cleans BB Back Squats Decline sit-ups Cable crunches Incline BB Bench Press Standing DB Military Press Day 18 Day 19 Dips French Presses Bent over BB rows DB rear delt side raises Rack pulls with DB or BB Box Squats Day 20 Day 21 Sets/Reps 4x3 @ 6. Cardio Rest 75 sec.5% +2. Cardio Rest 75 sec.5% +2. 180sec.3.

com/readTopic.5% +2.5% +2.Glute/Ham Raise or Leg Curl Lunges or Step-Ups Day 6 Day 7 Day 15 BB Back Squats A1 .5% +2.Seated Calf Raises B2 .5% +2.5% Weight Weight +2.t-nation.5% +2.Standing Calf Raise B2 .5% +2.Decline BB or DB Bench Pr. Press) Day 4 Day 5 Chin-Ups A1 . A2 .Glute/Ham Raise or Leg Curl Lunges or Step-Ups Day 20 Day 21 Sets/Reps 10 x 3 4x6 4x6 4x6 4x6 4x6 Cardio / GPP Sets/Reps 10 x 3 4x6 4x6 4x6 4x6 4x6 Cardio / GPP Sets/Reps 10 x 3 4x6 4x6 4x6 4x6 4x6 Cardio / GPP Rest Sets/Reps 10 x 3 4x6 4x6 4x6 4x6 4x6 Cardio / GPP Sets/Reps 10 x 3 4x6 4x6 4x6 4x6 4x6 Cardio / GPP Sets/Reps 10 x 3 4x6 4x6 4x6 4x6 4x6 Cardio / GPP Rest Rest 70 sec 60 sec 60 sec 60 sec 60 sec 60 sec Rest 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec Rest 70 sec 60 sec 60 sec 60 sec 60 sec 60 sec Rest Rest 70 sec 60 sec 60 sec 60 sec 60 sec 60 sec Rest 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec Rest 70 sec 60 sec 60 sec 60 sec 60 sec 60 sec Rest Weight Day 8 BB Back Squats A1 .Bent over BB or DB Rows B1 .Standing Calf Raise B2 .Bent over BB or DB Rows B1 .Skull Crushers B2 .Standing BB Military Press B1 .5% +2.Upright Rows Tricep Pressdowns (or Fr.Seated Calf Raises B2 . A2 .5% +2.Glute/Ham Raise or Leg Cur Lunges or Step-Ups Day 27 Day 28 Sets/Reps 10 x 3 4x6 4x6 4x6 4x6 4x6 Cardio / GPP Sets/Reps 10 x 3 4x6 4x6 4x6 4x6 4x6 Cardio / GPP Sets/Reps 10 x 3 4x6 4x6 4x6 4x6 4x6 Cardio / GPP Rest Sets/Reps 10 x 3 4x6 4x6 4x6 4x6 4x6 Cardio / GPP Sets/Reps 10 x 3 4x6 4x6 4x6 4x6 4x6 Cardio / GPP Sets/Reps 10 x 3 4x6 4x6 4x6 4x6 4x6 Cardio / GPP Rest Rest 70 sec 60 sec 60 sec 60 sec 60 sec 60 sec Rest 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec Rest 70 sec 60 sec 60 sec 60 sec 60 sec 60 sec Rest Rest 70 sec 60 sec 60 sec 60 sec 60 sec 60 sec Rest 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec Rest 70 sec 60 sec 60 sec 60 sec 60 sec 60 sec Rest Weight +2.5% Rest +2.Standing BB Curls Hanging Leg Raises Day 16 Day 17 BB or DB Bench Press A1 .5% +2.Standing BB Military Press B1 . Press) Day 11 Day 12 Chin-Ups A1 .Upright Rows Tricep Pressdowns (or Fr.5% +2.5% +2.5% +2.Partial DB Deadlift (Rom.5% Rest Weight Rest Weight +2.Decline BB or DB Bench Pr.5% Weight +2.Skull Crushers B2 . Press) Day 25 Day 26 Chin-Ups A1 .Dips A2 .5% +2.Decline BB or DB Bench Pr.Standing Calf Raise B2 .Standing Hammer Curls B1 . DL A2 .5% +2. A2 .Standing BB Curls Hanging Leg Raises Day 9 Day 10 BB or DB Bench Press A1 .5% Weight +2.5% +2.5% +2.5% +2.5% +2.5% Weight +2.Glute/Ham Raise or Leg Cur Lunges or Step-Ups Day 13 Day 14 Day 22 BB Back Squats A1 .5% +2.5% +2.Decline BB or DB Bench Pr.5% Weight +2. DL A2 .Seated Calf Raises B2 .Standing BB Military Press B1 .5% +2.5% +2.5% +2. DL) A2 .Bent over BB or DB Rows B1 .Dips A2 .Upright Rows Tricep Pressdowns (or Fr. DL) A2 .Standing BB Curls Hanging Leg Raises Day 2 Day 3 BB or DB Bench Press A1 .Standing Hammer Curls B1 .5% +2.5% +2.Upright Rows Tricep Pressdowns (or Fr. Press) Day 18 Day 19 Chin-Ups A1 .Standing BB Curls Hanging Leg Raises Day 23 Day 24 BB or DB Bench Press A1 .5% +2.Skull Crushers B2 .5% +2.5% +2.5% +2.5% +2.5% +2.5% +2.Bent over BB or DB Rows B1 .5% +2.Dips A2 .5% +2.5% Weight Weight +2.Skull Crushers B2 .Standing Hammer Curls B1 .Partial DB Deadlift (Rom.do?id=534922 Day 1 (80% of 1 RM OR 6 RM) BB Back Squats A1 . A2 .Seated Calf Raises B2 .5% +2.5% +2.Dips A2 .Waterbury Method by Chad Waterbury Original Article Can be Found on T-Nation @ http://www.Partial DB Deadlift (Rom.5% +2.5% +2.Partial DB Deadlift (Rom.Standing Calf Raise B2 .5% Rest .5% +2.5% +2.5% +2.5% +2.Standing Hammer Curls B1 .5% +2.5% +2.Standing BB Military Press B1 .5% +2.

3x5 60 sec. 2 x 15 120 sec. 4x5 60 sec. 3 x 15 120 sec. 4x5 60 sec. 4x8 90 sec. 3x5 60 sec. 3 x 15 120 sec. Sets / Reps Rest 4x8 90 sec. 3x5 60 sec. 3 x 15 120 sec. 4x5 60 sec. 2 x 15 120 sec. 2 x 15 120 sec. 4x8 90 sec. Weight Weight Weight Weight Weight Weight Weight Weight Weight Weight Weight . 4x8 90 sec. 3x8 90 sec. Sets / Reps Rest 3 x 15 120 sec. Weight Workout 1 CCCCSJ SJ Workout 2 CCCCSJ SJ Workout 3 CCCCSJ SJ Workout 1 CCCCSJ SJ Workout 2 CCCCSJ SJ Workout 3 CCCCSJ SJ Week 3 (Straight Sets) Sets / Reps Rest 4x5 60 sec. 4x5 60 sec. 3x8 90 sec. Week 2 (Antagonistic Sets) Sets / Reps Rest 3x5 60 sec. 4x8 90 sec. 2 x 15 120 sec. Sets / Reps Rest 4x8 90 sec. Sets / Reps Rest 2 x 15 120 sec. Week 4 (Antagonistic Sets) Sets / Reps Rest 4x5 60 sec. 3x8 90 sec. 4x5 60 sec. 3 x 15 120 sec. 4x8 90 sec. 4x8 90 sec. Sets / Reps Rest 3x8 90 sec. 3 x 15 120 sec. 2 x 15 120 sec. 4x8 90 sec. 3x5 60 sec. 3 x 15 120 sec. 3x5 60 sec. 3x8 90 sec. 3x8 90 sec. 2 x 15 120 sec. 3 x 15 120 sec. 4x8 90 sec. 2 x 15 120 sec.do?id=508031 Workout 1 CCCCSJ SJ Workout 2 CCCCSJ SJ Workout 3 CCCCSJ SJ Workout 1 CCCCSJ SJ Workout 2 CCCCSJ SJ Workout 3 CCCCSJ SJ Week 1 (Straight Sets) Sets / Reps Rest 3x5 60 sec. 3 x 15 120 sec. 4x5 60 sec. 3x8 90 sec. 4x5 60 sec. 3x8 90 sec. 4x5 60 sec. Sets / Reps Rest 2 x 15 120 sec. 3x5 60 sec. 2 x 15 120 sec. 3x8 90 sec.com/readTopic.Total Body Training (Page 1) by Chad Waterbury Original Article Can be Found on T-Nation @ http://www. 3x5 60 sec. 2 x 15 120 sec. 3 x 15 120 sec.t-nation. Sets / Reps Rest 3x8 90 sec. 3x8 90 sec. 3x5 60 sec. 2 x 15 120 sec. 3 x 15 120 sec. 3x5 60 sec. 4x5 60 sec. 3x5 60 sec. 4x8 90 sec. 4x8 90 sec. Sets / Reps Rest 3 x 15 120 sec. 4x5 60 sec. 3x8 90 sec.

3 x 18 120 sec. 2x8 60 sec. 3 x 12 90 sec. 2 x 18 120 sec. 2 x 12 90 sec. Week 8 (Antagonistic Sets) Sets / Reps Rest 3 x 18 120 sec. 2 x 12 90 sec. Sets / Reps Rest 3x8 60 sec. 3 x 18 120 sec. Sets / Reps Rest 2 x 12 90 sec. Weight Weight Weight Weight Weight Weight Weight Weight Weight Weight Weight . 2x8 60 sec. 3 x 18 120 sec. Sets / Reps Rest 3x8 60 sec.t-nation. 3x8 60 sec. 2x8 60 sec. Sets / Reps Rest 2x8 60 sec. 2 x 18 120 sec. 3 x 18 120 sec. 2 x 12 90 sec. 2x8 60 sec. Sets / Reps Rest 3 x 12 90 sec. 3 x 12 90 sec. Weight Workout 1 CCCCSJ SJ Workout 2 CCCCSJ SJ Workout 3 CCCCSJ SJ Workout 1 CCCCSJ SJ Workout 2 CCCCSJ SJ Workout 3 CCCCSJ SJ Week 7 (Straight Sets) Sets / Reps Rest 3 x 18 120 sec. 2 x 12 90 sec. 2 x 18 120 sec. 2 x 12 90 sec. 2 x 18 120 sec. 3 x 18 120 sec. 2 x 18 120 sec. 2 x 18 120 sec. 2 x 18 120 sec. 3x8 60 sec.Total Body Training (Page 2) by Chad Waterbury Original Article Can be Found on T-Nation @ http://www. 3x8 60 sec. Sets / Reps Rest 2x8 60 sec. Sets / Reps Rest 3 x 12 90 sec. 3 x 18 120 sec. 3 x 12 90 sec. 2x8 60 sec. 2x8 60 sec. 2x8 60 sec. 3 x 18 120 sec. 2 x 12 90 sec. 2 x 12 90 sec. 2x8 60 sec. 3x8 60 sec. 2 x 18 120 sec. 2 x 12 90 sec. 3 x 12 90 sec. 3 x 12 90 sec. 3 x 18 120 sec. 3 x 12 90 sec. Sets / Reps Rest 2 x 12 90 sec. 3x8 60 sec. Week 6 (Antagonistic Sets) Sets / Reps Rest 2 x 18 120 sec. 3 x 12 90 sec. 3 x 12 90 sec. 3x8 60 sec. 2 x 18 120 sec. 3 x 12 90 sec.com/readTopic.do?id=508031 Workout 1 CCCCSJ SJ Workout 2 CCCCSJ SJ Workout 3 CCCCSJ SJ Workout 1 CCCCSJ SJ Workout 2 CCCCSJ SJ Workout 3 CCCCSJ SJ Week 5 (Straight Sets) Sets / Reps Rest 2 x 18 120 sec. 2 x 12 90 sec. 3 x 18 120 sec. 3x8 60 sec. 3 x 18 120 sec. 2x8 60 sec. 2 x 18 120 sec. 2x8 60 sec. 3x8 60 sec. 3x8 60 sec. 3x8 60 sec. 2 x 12 90 sec. 3 x 12 90 sec.

For example.25 to 2. All you have to do is follow the prescribed parameters. * Perform all three workouts within a seven-day timeframe with 48-72 hours rest between workouts. don’t always start your session with a chest/back pairing. In other words. You must keep rotating the body parts and exercises you begin each session with. Choose 2 exercises under the single-joint exercise list. Supinated or Semi-Supinated Grip) Biceps BB Curls Hammer Curls Preacher Curls Triceps Lying Tricep Extensions (BB or DB) Tricep Press-Downs (Supinated or Pronated Grip) Single-Joint (SJ) Exercises Master List Deltoids Deltoids Front DB Raises Standing Military Presses (BB or DB.5% with each subsequent workout. Semi-Supinated Grip) Side DB Raises Seated Military Presses (BB or DB. Supinated. decline or dumbbell bench presses for another two weeks before switching again. Don't leave out any major muscle groups.Total Body Training (Page 3) by Chad Waterbury Original Article Can be Found on T-Nation @ http://www.do?id=508031 Compound (C) Exercises Master List Chest Incline Bench Presses (BB or DB) Flat Bench Presses (BB or DB) Decline Bench Presses (BB or DB) Wide-Grip Dips Back Upright or Horizontal Rows Pull-Ups or Pull-Downs (Pronated. if you performed a flat barbell bench press as your chest exercise for Weeks 1 and 2. Semi-Supinated Grip) Rear DB Raises Quads High-Bar Back Squats Hack Squats Front Squats Lower Back / Hips Traditional or Sumo Deadlifts Power Cleans or Snatches Good Mornings Hamstrings Glute-Ham Raises Leg Curls Calves Standing Calf Raises Seated Calf Raises Donkey Calf Raises Special Instructions: * Choose 4 exercises under the list of compound exercises. * Constantly rotate exercises from each category.com/readTopic. * Be creative! I’m giving you endless options. * Increase the load 1. You can rotate exercises as much as you desire. Pronated. Just be sure to pick four compound exercises and two single-joint exercises with each session.t-nation. Pronated. you must switch to either incline. . Supinated. * Don’t perform the same exercise for more than two weeks in a row.

BB Bicep Curls 3x8 SJ . SJ .Regular Deadlift 2 x 15 SJ .Front Squats 3x8 C .Chin Ups 2 x 15 C . 120 sec. 60 sec. Rest 60 sec.Dips 3x8 Workout 3 Sets / Reps C – Decline BB Bench 2 x 15 C . SJ . Rest 120 sec. 90 sec.Step Ups 2 x 15 C .DB Curls 4x8 90 sec. C .Good Mornings 3x8 SJ . Workout 2 Sets / Reps Rest C – Squats 4x8 90 sec. Rest 90 sec. C . Week 4 (Antagonistic Sets) Workout 1 Sets / Reps Rest C .Standing Calf Raises 3x5 Workout 2 Sets / Reps C – Incline DB Bench Press 3x8 C . 90 sec.Seated Calf Raise 2 x 15 SJ . Weight Weight Weight Weight Weight Weight Weight Weight Weight Weight Weight .Military Press 4x8 90 sec.DB Upright Rows 3x8 C . 120 sec.Good Mornings 3 x 15 120 sec. 120 sec. Workout 3 Sets / Reps Rest C .Neutral Grip Pull Ups 4x5 60 sec. 90 sec.Sumo – Style Deadlift 3x5 SJ – DB Hammer Curls 3x5 SJ .Barbell Bicep Curls 3 x 15 120 sec. 90 sec.Good Mornings 3x8 SJ . 60 sec.Dips 3 x 15 120 sec.BB Bicep Curls 3x8 SJ . 90 sec. 120 sec.Good Mornings 3 x 15 120 sec. C .Chin Ups 2 x 15 C .Dips 3x8 Workout 3 Sets / Reps C – Decline BB Bench 2 x 15 C .Lying DB Tricep Extensions 4x8 90 sec. SJ . 60 sec. 90 sec. SJ . C . SJ . 60 sec.Seated Cable Rows 4x8 90 sec.Seated Cable Rows 3x5 C . 120 sec. 90 sec. C . C .Seated Cable Rows 3x5 C . 120 sec. 120 sec.Standing Calf Raises 3 x 15 120 sec. 60 sec. 90 sec.Squats 3x5 C .BB Lying Triceps Extensions 2 x 15 Week 2 (Antagonistic Sets) Workout 1 Sets / Reps C – Flat BB Bench Press 3x5 C . 120 sec. 60 sec.Lunges 3 x 15 120 sec.Incline DB Press 4x5 60 sec. SJ . 60 sec. SJ . 60 sec.Neutral Grip Pull Ups 4x5 60 sec.Military Press 4x8 90 sec. C .Standing Calf Raises 3x5 Workout 2 Sets / Reps C – Incline DB Bench Press 3x8 C . C . C . C .Seated Calf Raises 4x5 60 sec.Glute Ham Raise 4x8 90 sec.Seated Cable Rows 4x8 90 sec. 90 sec. 120 sec.Seated Calf Raises 4x5 60 sec.Sumo – Style Deadlift 4x5 60 sec.Dips 3 x 15 120 sec. SJ .Regular Deadlift 2 x 15 SJ . C . C . C .Barbell Bicep Curls 3 x 15 120 sec.Sumo – Style Deadlift 3x5 SJ – DB Hammer Curls 3x5 SJ .Squats 3x5 C . Rest 120 sec.Seated Calf Raise 2 x 15 SJ . 90 sec. C .Total Body Training (Page 1) Week 1 (Straight Sets) Workout 1 Sets / Reps C – Flat BB Bench Press 3x5 C . SJ – Front Squats 4x5 60 sec. C .DB Upright Rows 3x8 C . Rest 90 sec.Sumo – Style Deadlift 4x5 60 sec. Workout 3 Sets / Reps Rest C .Lying DB Tricep Extensions 4x8 90 sec.Step Ups 2 x 15 C . 120 sec.BB Lying Triceps Extensions 2 x 15 Rest 60 sec. Weight Week 3 (Straight Sets) Workout 1 Sets / Reps Rest C . SJ . SJ – Front Squats 4x5 60 sec. C .Preacher Curls 4x5 60 sec.Preacher Curls 4x5 60 sec.Front Squats 3x8 C .Standing Calf Raises 3 x 15 120 sec.Glute Ham Raise 4x8 90 sec. SJ .DB Flat Bench Press 3 x 15 120 sec. 60 sec.DB Curls 4x8 90 sec. C .Incline DB Press 4x5 60 sec.Lunges 3 x 15 120 sec. C . Workout 2 Sets / Reps Rest C – Squats 4x8 90 sec.DB Flat Bench Press 3 x 15 120 sec. 60 sec.

120 sec. 60 sec. Rest 60 sec. C – Romanian Deadlifts 3x8 60 sec. C – Glute Ham Raises 3x8 60 sec. 90 sec. Weight Week 7 (Straight Sets) Workout 1 Sets / Reps Rest C – Dips 3 x 18 120 sec. Rest 90 sec. C – Seated military BB press 3 x 12 90 sec. Rest 120 sec. 120 sec. SJ – Leg raises 3 x 12 90 sec. SJ – Standing weighted crunches 3 x 18 120 sec. Workout 2 Sets / Reps Rest C – Flat BB bench press 3x8 60 sec. 90 sec. Workout 3 Sets / Reps Rest C – Chins 3 x 12 90 sec. C – Front squats 3 x 18 120 sec. SJ – Standing side raises 3x8 60 sec. SJ – Leg curls 3x8 60 sec. Rest 60 sec. 60 sec. 90 sec. 60 sec. C – Step ups BB 3 x 18 120 sec. SJ – Close grip BB bench press 3 x 12 90 sec. Rest 90 sec. C – Seated military BB press 3 x 12 90 sec. 120 sec. SJ – Close grip BB bench press 3 x 12 90 sec. 60 sec. C – Seated cable rows (wide grip) 3 x 18 120 sec. 60 sec. C – Military Press 3x8 60 sec. SJ – Preacher curls 3 x 18 120 sec. SJ – Standing side raises 3x8 60 sec. C – Glute Ham Raises 3x8 60 sec. SJ – Leg curls 3x8 60 sec. 120 sec. 90 sec. SJ – Preacher curls 3 x 18 120 sec. 90 sec. C – Sumo style deadlifts 3 x 12 90 sec. Workout 2 Sets / Reps Rest C – Flat BB bench press 3x8 60 sec. C – DB Lunges 3 x 12 90 sec. 120 sec.Total Body Training (Page 2) Week 5 (Straight Sets) Workout 1 Sets / Reps C – Squats 2 x 18 C – BB Lunges 2 x 18 C – Bent over BB rows 2 x 18 C – Flat DB bench press 2 x 18 SJ – Standing calf raises 2 x 18 SJ – BB curls 2 x 18 Workout 2 Sets / Reps C – Deadlifts 2x8 C – Glute ham raises 2x8 C – BB upright rows 2x8 C – BB incline bench 2x8 SJ – Crunches 2x8 SJ – Skull crusher 2x8 Workout 3 Sets / Reps C – Goodmornings 2 x 12 C – Hack squats 2 x 12 C – Pull Ups (pronated) 2 x 12 C – Decline DB Bench press 2 x 12 SJ – Seated calf raises 2 x 12 SJ – Front arm DB raises 2 x 12 Week 6 (Antagonistic Sets) Workout 1 Sets / Reps C – Squats 2 x 18 C – BB Lunges 2 x 18 C – Bent over BB rows 2 x 18 C – Flat DB bench press 2 x 18 SJ – Standing calf raises 2 x 18 SJ – BB curls 2 x 18 Workout 2 Sets / Reps C – Deadlifts 2x8 C – Gluts ham raises 2x8 C – BB upright rows 2x8 C – BB incline bench 2x8 SJ – Crunches 2x8 SJ – Skull crusher 2x8 Workout 3 Sets / Reps C – Goodmornings 2 x 12 C – Hack squats 2 x 12 C – Pull Ups (pronated) 2 x 12 C – Decline DB Bench press 2 x 12 SJ – Seated calf raises 2 x 12 SJ – Front arm DB raises 2 x 12 Rest 120 sec. 120 sec. 90 sec. SJ – Standing weighted crunches 3 x 18 120 sec. 90 sec. 90 sec. 60 sec. Week 8 (Antagonistic Sets) Workout 1 Sets / Reps Rest C – Dips 3 x 18 120 sec. 60 sec. 120 sec. 60 sec. C – Seated cable rows (wide grip) 3 x 18 120 sec. Weight Weight Weight Weight Weight Weight Weight Weight Weight Weight Weight . C – Front squats 3 x 18 120 sec. 120 sec. C – Sumo style deadlifts 3 x 12 90 sec. C – Romanian Deadlifts 3x8 60 sec. 120 sec. 90 sec. Workout 3 Sets / Reps Rest C – Chins 3 x 12 90 sec. 120 sec. 60 sec. SJ – Leg raises 3 x 12 90 sec. C – DB Lunges 3 x 12 90 sec. C – Military Press 3x8 60 sec. 60 sec. 90 sec. C – Step ups BB 3 x 18 120 sec.

For example. All you have to do is follow the prescribed parameters. Supinated or Semi-Supinated Grip) Biceps BB Curls Hammer Curls Preacher Curls Triceps Lying Tricep Extensions (BB or DB) Tricep Press-Downs (Supinated or Pronated Grip) Single-Joint (SJ) Exercises Master List Deltoids Deltoids Front DB Raises Standing Military Presses (BB or DB. * Perform all three workouts within a seven-day timeframe with 48-72 hours rest between workouts. Semi-Supina Side DB Raises Seated Military Presses (BB or DB. Pronated.do?id=508031 Compound (C) Exercises Master List Chest Incline Bench Presses (BB or DB) Flat Bench Presses (BB or DB) Decline Bench Presses (BB or DB) Wide-Grip Dips Back Upright or Horizontal Rows Pull-Ups or Pull-Downs (Pronated.25 to 2. * Be creative! I’m giving you endless options. * Don’t perform the same exercise for more than two weeks in a row. Supinated.5% with each subsequent workout. Semi-Supinate Rear DB Raises Quads High-Bar Back Squats Hack Squats Front Squats Lower Back / Hips Traditional or Sumo Deadlifts Power Cleans or Snatches Good Mornings Hamstrings Glute-Ham Raises Leg Curls Calves Standing Calf Raises Seated Calf Raises Donkey Calf Raises Special Instructions: * Choose 4 exercises under the list of compound exercises.com/readTopic. Just be sure to pick four compound exercises and two single-joint exercises with each session. Don't leave out any major muscle * Constantly rotate exercises from each category. You can exercises as much as you desire.Total Body Training (Page 3) Original Article Can be Found on T-Nation @ http://www.t-nation. if you performed a flat barbell bench press as your chest exercise and 2. You must keep rotating th parts and exercises you begin each session with. you must switch to either incline. Choose 2 exercises under the single-joint exercise list. * Increase the load 1. don’t always start your session with a chest/back pairing. Pronated. . decline or dumbbell bench presses for another two weeks before switching again. In other words. Supinated.

5% +2.do?id=635888 Day 1 Flat Bench Press Flat Bench Press Back Shoulder Biceps Triceps Day 2 Barbell Back Squat Barbell Back Squat Hamstrings Calves Abdominals Day 3 Day 4 Decline Bench Press Decline Bench Press Back Shoulder Biceps Triceps Day 5 Day 6 Front Squat Front Squat Hamstrings Calves Abdominals Day 7 Day 15 Flat Bench Press Flat Bench Press Back Shoulder Biceps Triceps Day 16 Barbell Back Squat Barbell Back Squat Hamstrings Calves Abdominals Day 17 Day 18 Decline Bench Press Decline Bench Press Back Shoulder Biceps Triceps Day 19 Day 20 Front Squat Front Squat Hamstrings Calves Abdominals Day 21 Sets/Reps 1 x Hold @ 125% of 1RM 1 x Max Reps @ 85% of 1RM 5x5 @ 8RM 5x5 @ 8RM 5x5 @ 8RM 5x5 @ 8RM Sets/Reps 1 x Hold @ 125% of 1RM 1 x Max Reps @ 85% of 1RM 8x3 @ 5RM 8x3 @ 5RM 8x3 @ 5RM Cardio Sets/Reps 1 x Hold @ 125% of 1RM 1 x Max Reps @ 85% of 1RM 8x3 @ 5RM 8x3 @ 5RM 8x3 @ 5RM 8x3 @ 5RM Cardio Sets/Reps 1 x Hold @ 125% of 1RM 1 x Max Reps @ 85% of 1RM 5x5 @ 8RM 5x5 @ 8RM 5x5 @ 8RM Cardio Sets/Reps 1 x Hold @ 135% of 1RM 1 x Max Reps @ 92.t-nation.5% 60 s +2.5% +2.5% +2. +2.5% Wt.5% Hold Rest Wt. Wt. Hold Rest Wt.5% +2. 7 s 90 s 180s 60 s +2.5% +2.5% 60 s +2.5% +2.5% +2.5% of 1RM 8x3 @ 5RM 8x3 @ 5RM 8x3 @ 5RM Cardio Sets/Reps 1 x Hold @ 135% of 1RM 1 x Max Reps @ 92.5% +2. Day 8 Flat Bench Press Flat Bench Press Back Shoulder Biceps Triceps Day 9 Barbell Back Squat Barbell Back Squat Hamstrings Calves Abdominals Day 10 Day 11 Decline Bench Press Decline Bench Press Back Shoulder Biceps Triceps Day 12 Day 13 Front Squat Front Squat Hamstrings Calves Abdominals Day 14 Day 22 Flat Bench Press Flat Bench Press Back Shoulder Biceps Triceps Day 23 Barbell Back Squat Barbell Back Squat Hamstrings Calves Abdominals Day 24 Day 25 Decline Bench Press Decline Bench Press Back Shoulder Biceps Triceps Day 26 Day 27 Front Squat Front Squat Hamstrings Calves Abdominals Day 28 Sets/Reps 1 x Hold @ 130% of 1RM 1 x Max Reps @ 90% of 1RM 5x5 @ 8RM 5x5 @ 8RM 5x5 @ 8RM 5x5 @ 8RM Sets/Reps 1 x Hold @ 130% of 1RM 1 x Max Reps @ 90% of 1RM 8x3 @ 5RM 8x3 @ 5RM 8x3 @ 5RM Cardio Sets/Reps 1 x Hold @ 130% of 1RM 1 x Max Reps @ 90% of 1RM 8x3 @ 5RM 8x3 @ 5RM 8x3 @ 5RM 8x3 @ 5RM Cardio Sets/Reps 1 x Hold @ 130% of 1RM 1 x Max Reps @ 90% of 1RM 5x5 @ 8RM 5x5 @ 8RM 5x5 @ 8RM Cardio Sets/Reps 1 x Hold @ 140% of 1RM 1 x Max Reps @ 95% of 1RM 5x5 @ 8RM 5x5 @ 8RM 5x5 @ 8RM 5x5 @ 8RM Sets/Reps 1 x Hold @ 140% of 1RM 1 x Max Reps @ 95% of 1RM 8x3 @ 5RM 8x3 @ 5RM 8x3 @ 5RM Cardio Sets/Reps 1 x Hold @ 140% of 1RM 1 x Max Reps @ 95% of 1RM 8x3 @ 5RM 8x3 @ 5RM 8x3 @ 5RM 8x3 @ 5RM Cardio Sets/Reps 1 x Hold @ 140% of 1RM 1 x Max Reps @ 95% of 1RM 5x5 @ 8RM 5x5 @ 8RM 5x5 @ 8RM Cardio Hold Rest 7 s 75 s 180s 60 s 60 s 60 s 60 s Hold Rest 7 s 90 s 180s 60 s 60 s 60 s Hold Rest 7 s 75 s 180s 60 s 60 s 60 s 60 s Wt.5% 60 s +2.5% 60 s +2.5% +2.5% Wt.5% +2.5% of 1RM 5x5 @ 8RM 5x5 @ 8RM 5x5 @ 8RM Cardio Hold Rest 5 s 75 s 180s 60 s 60 s 60 s 60 s Hold Rest 5 s 90 s 180s 60 s 60 s 60 s Hold Rest 5 s 75 s 180s 60 s 60 s 60 s 60 s Hold Rest 5 s 90 s 180s 60 s 60 s 60 s Wt.5% +2. +2.5% 60 s +2.5% +2.5% +2.5% 60 s +2. +2.5% Wt.com/readTopic.5% Wt.5% +2.5% +2. +2.5% +2. +2. Hold Rest 10 s 75 s 180s 60 s 60 s 60 s 60 s Hold Rest 10 s 90 s 180s 60 s 60 s 60 s Hold Rest 10 s 75 s 180s 60 s 60 s 60 s 60 s Wt.5% Hold Rest 9 s 75 s 180s 60 s 60 s 60 s 60 s Hold Rest 9 s 90 s 180s 60 s 60 s 60 s Hold Rest 9 s 75 s 180s 60 s 60 s 60 s 60 s Wt.5% +2.5% +2.5% .5% Wt.5% Wt. +2.5% of 1RM 8x3 @ 5RM 8x3 @ 5RM 8x3 @ 5RM 8x3 @ 5RM Cardio Sets/Reps 1 x Hold @ 135% of 1RM 1 x Max Reps @ 92. Wt.Primed For Muscle by Chad Waterbury Original Article Can be Found on T-Nation @ http://www. 10 s 90 s 180s 60 s +2.5% +2.5% +2.5% Hold Rest Wt. +2.5% Wt.5% +2. +2.5% of 1RM 5x5 @ 8RM 5x5 @ 8RM 5x5 @ 8RM 5x5 @ 8RM Sets/Reps 1 x Hold @ 135% of 1RM 1 x Max Reps @ 92.5% +2.5% +2. 9 s 90 s 180s 60 s +2.5% +2.5% +2.

45-Degree Incline DB Bench Presses B2 .Hanging Leg Raises B1 .5% +2. Rest Sets / Reps / Load 5 x 3 @ 5RM 5 x 3 @ 5RM 5 x 3 @ 5RM 5 x 3 @ 5RM 5 x 3 @ 5RM 5 x 3 @ 5RM Sets / Reps / Load 2 x 25 @ 27RM 2 x 25 @ 27RM 2 x 25 @ 27RM 2 x 25 @ 27RM Cardio Sets / Reps / Load 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM Cardio Sets / Reps / Load 6 x 3 @ 18RM 6 x 3 @ 18RM 6 x 3 @ 18RM 6 x 3 @ 18RM Rest Day Rest Period 60 sec. 75 sec.5% +2.5% Rest / Day 7 Rest / Day 14 +2.Squats A2 .Seated Cable Rows C1 .Standing BB Curls C2 .Lying BB Tricep Extensions (Skull Crushers) Low-Intensity Cardio Explosive Strength A .5% Cardio / Day 3 Weight /Day 4 Cardio / Day 10 Weight / Day 11 +2.5% +2. 60 sec.5% Cardio / Day 19 Weight / Day 20 +2.5% +2.5% +2.5% Weight / Day 16 +2.5% +2.Quattro Dynamo by Chad Waterbury Original Article Can be Found on T-Nation @ http://www. 90 sec.5% Cardio / Day 17 Weight / Day 18 +2.5% +2. Rest. 60 sec. 60 sec.5% +2.5% +2.5% Rest / Day 21 . Rest Day Weight / Day 1 Weight / Day 8 Weight / Day 15 +2.5% +2.5% +2. 60 sec.5% +2.Explosive Sit-Ups C .5% +2.5% +2. 60 sec.5% Cardio / Day 5 Weight / Day 6 Cardio / Day 12 Weight / Day 13 +2. 90 sec.com/readTopic.5% +2.Standing Upright DB Rows C1 .5% +2.Explosive Supinated Pull-Downs Rest.5% +2.5% +2.Lying Leg Curls B1 . 60 sec. 90 sec.Seated Behind-the-Neck BB Presses A2 .Shoulder-Width Lat Pull-Downs B1 .5% +2. 75 sec. Cardio Rest Period 60 sec. Rest Period 90 sec.Explosive BB Bench Presses D .5% +2.5% +2. 75 sec.5% +2.5% +2.5% +2.5% +2. Cardio Rest Period 75 sec.t-nation.5% +2. 75 sec.BB Good Mornings A2 .BB Bench Presses B2 .Lying Leg Curls Low-Intensity Cardio Hypertrophy/Strength A1 .5% +2.5% Weight / Day 2 Weight / Day 9 +2.5% +2.do?id=459216 Maximal Strength A1 . 60 sec.BB Back Squats B2 .5% +2.Explosive Lunges B .Standing BB Reverse Curl C2 .Reverse-Grip Tricep Presses-Downs Endurance Strength A1 . 60 sec. 75 sec.5% +2.5% +2.5% +2.

BB Curls B2 .Seated Calf Raises Day 23 Day 24 A1 .Back Extensions C . Wt.Single's Club by Chad Waterbury Original Article Can be Found on T-Nation @ http://www.BB Deadlifts A2 .Standing Calf Raises B1 .5% +2.5% Wt.5% +2.5% +2.Hanging Pikes Day 26 Day 27 A .Lying Leg Curls B2 .Back Extensions C .5% +2.5% +2.Flat DB Bench Presses B1 .Flat DB Bench Presses B1 .5% Wt.Chest-Supported Rows C .Incline BB Bench Presses B .Dips Day 14 Day 22 A .Flat DB Bench Presses B1 . +2.5% +2.Dips Day 28 Sets / Reps 15 x 1 @ 3RM 15 x 1 @ 3RM 15 x 1 @ 3RM Cardio Sets / Reps 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM Sets / Reps 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM Cardio Sets / Reps 15 x 1 @ 3RM 15 x 1 @ 3RM 15 x 1 @ 3RM Rest Sets / Reps 17 x 1 @ 3RM 17 x 1 @ 3RM 17 x 1 @ 3RM Cardio Sets / Reps 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM Sets / Reps 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM Cardio Sets / Reps 17 x 1 @ 3RM 17 x 1 @ 3RM 17 x 1 @ 3RM Rest Rest 60 s 60 s 60 s Rest 60 s 60 s 60 s 60 s Rest 90 s 90 s 90 s 90 s Rest 60 s 60 s 60 s Wt.5% +2.5% +2.5% +2.5% +2.Lying Leg Curls B2 .BB Curls B2 . +2.5% +2.Standing Calf Raises B1 .5% +2.Flat DB Bench Presses B1 .Hanging Pikes Day 12 Day 13 A .Chest-Supported Rows C .Dips Day 21 Sets / Reps 14 x 1 @ 3RM 14 x 1 @ 3RM 14 x 1 @ 3RM Cardio Sets / Reps 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM Sets / Reps 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM Cardio Sets / Reps 14 x 1 @ 3RM 14 x 1 @ 3RM 14 x 1 @ 3RM Rest Sets / Reps 16 x 1 @ 3RM 16 x 1 @ 3RM 16 x 1 @ 3RM Cardio Sets / Reps 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM Sets / Reps 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM Cardio Sets / Reps 16 x 1 @ 3RM 16 x 1 @ 3RM 16 x 1 @ 3RM Rest Rest 60 s 60 s 60 s Rest 60 s 60 s 60 s 60 s Rest 90 s 90 s 90 s 90 s Rest 60 s 60 s 60 s Wt. +2.BB Deadlifts A2 .BB Back Squats B . +2.5% Wt.5% +2.Back Extensions C .Incline BB Bench Presses B .Seated Calf Raises Day 9 Day 10 A1 .BB Deadlifts A2 .5% +2.Seated Calf Raises Day 16 Day 17 A1 .Dips Day 7 Day 15 A .Chin-Ups A2 .BB Skull Crushers Day 11 A1 .Chin-Ups A2 .Chin-Ups A2 .BB Back Squats B .Lying Leg Curls B2 .5% +2. Rest 60 s 60 s 60 s Rest 60 s 60 s 60 s 60 s Rest 90 s 90 s 90 s 90 s Rest 60 s 60 s 60 s Wt.BB Back Squats B . Wt.Chest-Supported Rows C . .5% Wt.Hanging Pikes Day 5 Day 6 A .Incline BB Bench Presses B . Wt. +2. Wt.5% +2.tDay 1 A .BB Skull Crushers Day 25 A1 .Standing Calf Raises B1 .Chest-Supported Rows C .BB Curls B2 .5% Wt.BB Skull Crushers Day 4 A1 .Hanging Pikes Day 19 Day 20 A . Rest 60 s 60 s 60 s Rest 60 s 60 s 60 s 60 s Rest 90 s 90 s 90 s 90 s Rest 60 s 60 s 60 s Wt.BB Curl B2 .Lying Leg Curls B2 .BB Skull Crushers Day 18 A1 .5% +2.Seated Calf Raises Day 2 Day 3 A1 . Day 8 A . Wt.Back Extensions C .Chin-Ups A2 .Standing Calf Raises B1 . Wt. +2.BB Back Squats B .BB Deadlifts A2 .5% +2.5% Wt.Incline BB Bench Presses B .

60 sec.com/readTopic. ] Cardio Rest Period 90 sec.Big Boy Basics by Chad Waterbury Original Article Can be Found on T-Nation @ http://www. Rest Rest Weight / Day 1 Weight / Day 8 Weight / Day 15 Weight / Day 2 Weight / Day 9 Weight / Day 16 Cardio / Day 3 Weight / Day 4 Cardio / Day 10 Weight / Day 11 Cardio/ Day 17 Weight / Day 18 Weight / Day 5 Weight / Day 12 Weight / Day 19 Rest / Day 6 Rest / Day 7 Rest / Day 13 Rest / Day 14 Rest / Day 20 Rest / Day 21 . 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. Rest Period 90 sec. 60 sec.do?id=459533 Day 1 (Upper Body) BB Bench Presses Seated Rows Pull-Ups Standing DB Shoulder Presses Day 2 (Lower Body) BB Squats Leg Raises DB Deadlifts Decline Bench Sit-Ups Standing Calf Raises Day 3 (Cardio for Recovery) Day 4 (Upper Body) 45-Degree Incline DB Bench Presses 45-Degree DB Rows Standing BB Curls Standing Reverse-Grip Tricep Press-Downs Day 5 (Lower Body) Hack Squats Lying Leg Curls Lying Leg Raises Seated Calf Raises Day 6 (Rest) Day 7 (Rest) Sets / Reps / Load 8 x 3 @ 5RM 8 x 3 @ 5RM 8 x 3 @ 5RM 8 x 3 @ 5RM Sets / Reps / Load 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM Cardio Sets / Reps / Load 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM Sets / Reps / Load 8 x 3 @ 5RM 8 x 3 @ 5RM 8 x 3 @ 5RM 8 x 3 @ 5RM Rest Rest Rest Period 60 sec. 60 sec.t-nation. 90 sec. 30 sec. 60 sec. 60 sec. 90 sec. Rest Period 60 sec.

Dips Day 5 Day 6 Day 7 Day 22 .Jumping Jacks A3 .5% Rest 0s 0s 60 s 90 s 90 s 90 s 90 s Wt.5% +2.Dips Day 26 Day 27 Day 28 Sets/Reps 3-5 3-5 3-5 3-5 x 3-5 3-5 x 3-5 3-5 x 3-5 2-3 x 6-8 Cardio Cardio Sets/Reps 3-5 3-5 3-5 3-5 x 3-5 3-5 x 3-5 3-5 x 3-5 2-3 x 6-8 Cardio Off Off Sets/Reps 3-5 3-5 3-5 3-5 x 3-5 3-5 x 3-5 3-5 x 3-5 2-3 x 6-8 Cardio Cardio Sets/Reps 3-5 3-5 3-5 3-5 x 3-5 3-5 x 3-5 3-5 x 3-5 2-3 x 6-8 Cardio Off Off Rest 0s 0s 60 s 90 s 90 s 90 s 90 s Wt.Sternum Chin-ups B3 .5% +2. +2.Squat Thrusts B1 .Bent over BB Rows Day 2 Day 3 Day 4 .Bent over BB Rows Day 9 Day 10 Day 11 .Workout #1 A1 .Workout #1 A1 .Dips Day 33 Day 34 Day 35 Sets/Reps 3-5 3-5 3-5 3-5 x 3-5 3-5 x 3-5 3-5 x 3-5 2-3 x 6-8 Cardio Cardio Sets/Reps 3-5 3-5 3-5 3-5 x 3-5 3-5 x 3-5 3-5 x 3-5 2-3 x 6-8 Cardio Off Off Sets/Reps 3-5 3-5 3-5 3-5 x 3-5 3-5 x 3-5 3-5 x 3-5 2-3 x 6-8 Cardio Cardio Sets/Reps 3-5 3-5 3-5 3-5 x 3-5 3-5 x 3-5 3-5 x 3-5 2-3 x 6-8 Cardio Off Off Rest 0s 0s 60 s 90 s 90 s 90 s 90 s Wt.5% Rest 0s 0s 60 s 90 s 90 s 90 s 90 s Wt.Squat Thrusts B1 .Workout #2 A1 .Waterbury Walks B2 .5% +2.Bent over BB Rows Day 16 Day 17 Day 18 .Jumping Jacks A3 . +2.Shoulder Press Squats Opt .5% +2.Dips Day 12 Day 13 Day 14 Day 29 .5% .5% Rest 0s 0s 60 s 90 s 90 s 90 s 90 s Wt. +2.Running in Place A2 .5% +2.5% +2.Running in Place A2 .Running in Place A2 .5% +2.5% +2.The Next "Big Three" Program by Chad Waterbury Original Article Can be Found on T-Nation @ http://www.Bent over BB Rows Day 23 Day 24 Day 25 .5% +2.5% +2.5% +2.Shoulder Press Squats Opt .5% +2. +2.Squat Thrusts Waterbury Walks Sternum Chin-ups Shoulder Press Squats Opt .Sternum Chin-ups B3 .do?id=459914 Day 1 .Running in Place A2 .Squat Thrusts B1 .Sternum Chin-ups B3 .Running in Place A2 .Workout #1 A1 .Jumping Jacks A3 .Jumping Jacks A3 .Squat Thrusts Waterbury Walks Sternum Chin-ups Shoulder Press Squats Opt .5% +2.Jumping Jacks A3 . +2.Workout #2 A1 .Workout #2 A1 .5% +2.Jumping Jacks A3 .5% +2.Sternum Chin-ups B3 .5% +2.Jumping Jacks A3 .Running in Place A2 .Squat Thrusts Waterbury Walks Sternum Chin-ups Shoulder Press Squats Opt . Rest 0s 0s 60 s 90 s 90 s 90 s 90 s Wt. +2. Day 15 .5% +2.Sternum Chin-ups B3 .Workout #1 A1 .5% +2.Jumping Jacks A3 .Shoulder Press Squats Opt .5% +2.Running in Place A2 .Squat Thrusts B1 .5% +2.Workout #2 A1 .Waterbury Walks B2 .Shoulder Press Squats Opt .5% Rest 0s 0s 60 s 90 s 90 s 90 s 90 s Wt.Shoulder Press Squats Opt .Waterbury Walks B2 .Squat Thrusts B1 .Bent over BB Rows Day 37 Day 38 Day 39 .5% +2.5% +2.5% +2. Day 8 .Jumping Jacks A3 .Squat Thrusts Waterbury Walks Sternum Chin-ups Shoulder Press Squats Opt .5% Rest 0s 0s 60 s 90 s 90 s 90 s 90 s Wt.Workout #1 A1 .5% Rest 0s 0s 60 s 90 s 90 s 90 s 90 s Wt.Workout #2 A1 .Running in Place A2 .5% +2.Jumping Jacks A3 . +2.Bent over BB Rows Day 30 Day 31 Day 32 .Squat Thrusts Waterbury Walks Sternum Chin-ups Shoulder Press Squats Opt .5% +2.5% +2.Jumping Jacks A3 .Running in Place A2 . +2.5% +2.Workout #2 A1 .Running in Place A2 .com/readTopic.5% +2.Waterbury Walks B2 .Squat Thrusts Waterbury Walks Sternum Chin-ups Shoulder Press Squats Opt .Running in Place A2 .Squat Thrusts B1 .5% Rest 0s 0s 60 s 90 s 90 s 90 s 90 s Wt.5% +2.Waterbury Walks B2 .Jumping Jacks A3 .Waterbury Walks B2 .5% Rest 0s 0s 60 s 90 s 90 s 90 s 90 s Wt.t-nation. +2.Dips Day 19 Day 20 Day 21 Day 36 .Workout #1 A1 .Running in Place A2 .5% +2.Dips Day 40 Day 41 Day 42 Sets/Reps 3-5 3-5 3-5 3-5 x 3-5 3-5 x 3-5 3-5 x 3-5 2-3 x 6-8 Cardio Cardio Sets/Reps 3-5 3-5 3-5 3-5 x 3-5 3-5 x 3-5 3-5 x 3-5 2-3 x 6-8 Cardio Off Off Sets/Reps 3-5 3-5 3-5 3-5 x 3-5 3-5 x 3-5 3-5 x 3-5 2-3 x 6-8 Cardio Cardio Sets/Reps 3-5 3-5 3-5 3-5 x 3-5 3-5 x 3-5 3-5 x 3-5 2-3 x 6-8 Cardio Off Off Rest 0s 0s 60 s 90 s 90 s 90 s 90 s Wt.Shoulder Press Squats Opt .Sternum Chin-ups B3 .5% +2.

t-nation.do?id=459262 Day 1 Jump Rope Inch Worm DB Dorsiflexion Standing Calf Raise Split Squat Chin-ups Zercher Squats Decline DB Pullovers Waterbury Walks Day 2 DB Squat Thrusts Dips One-Legged DB Deadlift DB Bench Press Glute Ham Raise Side Deadlift Day 3 Day 4 Jump Rope Inch Worm Donkey Calf Raise DB Dorsiflexion Bent over BB rows BB Front Squat Incline DB Press Step-Ups BB Alternating Shoulder Press Day 5 DB Squat Thrusts Skull Crushers Seated DB External Rot.Outlaw Strength and Conditioning by Chad Waterbury Original Article Can be Found on T-Nation @ http://www. Standing Partial Mil. Press BB Good Morning Hanging Pike Waterbury Crucifix Overhead Figure 8's Day 6 Day 7 Sets/Reps 2 X 90 sec 2 X 10 2X25 @ 30 RM 2X25 @ 30 RM 5X4 @ 5 RM 5X4 @ 5 RM 5X4 @ 5 RM 5X4 @ 5 RM 2X15 @ 20 RM Sets/Reps 2 X 15 5X4 @ 5 RM 5X4 @ 5 RM 5X4 @ 5 RM 5X4 @ 5 RM 2X15 @ 20 RM Cardio Sets/Reps 2 X 90 sec 2 X 10 2X25 @ 30 RM 2X25 @ 30 RM 5X4 @ 5 RM 5X4 @ 5 RM 5X4 @ 5 RM 5X4 @ 5 RM 2X15 @ 20 RM Sets/Reps 2 X 15 5X4 @ 5 RM 5X4 @ 5 RM 5X4 @ 5 RM 5X4 @ 5 RM 5X4 @ 5 RM 2X15 @ 20 RM 2X4complete Fig 8's Cardio Cardio Tempo Weight Wk1 Rest 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec Wk1 Rest 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec Wk1 Rest 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec Wk1 Rest 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec Wk2 Rest 55 sec 55 sec 55 sec 55 sec 55 sec 55 sec 55 sec 55 sec 55 sec Wk2 Rest 55 sec 55 sec 55 sec 55 sec 55 sec 55 sec Wk2 Rest 55 sec 55 sec 55 sec 55 sec 55 sec 55 sec 55 sec 55 sec 55 sec Wk2 Rest 55 sec 55 sec 55 sec 55 sec 55 sec 55 sec 55 sec 55 sec Wk3 Rest 50 sec 50 sec 50 sec 50 sec 50 sec 50 sec 50 sec 50 sec 50 sec Wk3 Rest 50 sec 50 sec 50 sec 50 sec 50 sec 50 sec Wk3 Rest 50 sec 50 sec 50 sec 50 sec 50 sec 50 sec 50 sec 50 sec 50 sec Wk3 Rest 50 sec 50 sec 50 sec 50 sec 50 sec 50 sec 50 sec 50 sec Wk4 Rest 45 sec 45 sec 45 sec 45 sec 45 sec 45 sec 45 sec 45 sec 45 sec Wk4 Rest 45 sec 45 sec 45 sec 45 sec 45 sec 45 sec Wk4 Rest 45 sec 45 sec 45 sec 45 sec 45 sec 45 sec 45 sec 45 sec 45 sec Wk4 Rest 45 sec 45 sec 45 sec 45 sec 45 sec 45 sec 45 sec 45 sec Wk5 Rest 40 sec 40 sec 40 sec 40 sec 40 sec 40 sec 40 sec 40 sec 40 sec Wk5 Rest 40 sec 40 sec 40 sec 40 sec 40 sec 40 sec Wk5 Rest 40 sec 40 sec 40 sec 40 sec 40 sec 40 sec 40 sec 40 sec 40 sec Wk5 Rest 40 sec 40 sec 40 sec 40 sec 40 sec 40 sec 40 sec 40 sec Wk6 Rest 35 sec 35 sec 35 sec 35 sec 35 sec 35 sec 35 sec 35 sec 35 sec Wk6 Rest 35 sec 35 sec 35 sec 35 sec 35 sec 35 sec Wk6 Rest 35 sec 35 sec 35 sec 35 sec 35 sec 35 sec 35 sec 35 sec 35 sec Wk6 Rest 35 sec 35 sec 35 sec 35 sec 35 sec 35 sec 35 sec 35 sec Wk7 Rest 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec Wk7 Rest 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec Wk7 Rest 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec Wk7 Rest 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 201 211 201 201 201 201 Tempo 201 201 201 201 201 Tempo Weight Weight 211 201 201 201 201 201 201 Tempo 201 201 201 201 201 Weight .com/readTopic.

Push Press A2 .Standing Hammer Curl B1 .com/readTopic.5% +2.5% +2. +2.Side Bends Day 14 Day 15 (70% of 1RM) Back Squats Bent over Rows Flat Bench Press Seated Calf Raises Tricep Pressdowns External Rotations Day 16 Day 17 (85% of 1RM) A1 .Push Press A2 .Push Press A2 . Wt.5% +2.Barbell Hack Squats A2 .5% Wt.Skull Crushers C1 . Rest 70 s 70 s 70 s 70 s 70 s 70 s Rest 75 s 75 s 75 s 75 s 75 s 75 s Rest 75 s 75 s 75 s 75 s 75 s 75 s Wt.Incline Bench Press C2 .The Art of Waterbury by Chad Waterbury Original Article Can be Found on T-Nation @ http://www. .5% Wt.Good Mornings B2 .Dips or Decline Bench C2 .Chin-ups B1 . Wt.Standing Hammer Curl B1 .Dips or Decline Bench C2 .Power Cleans B2 . Rest 70 s 70 s 70 s 70 s 70 s 70 s Rest 80 s 80 s 80 s 80 s 80 s 80 s Rest 75 s 75 s 75 s 75 s 75 s 75 s Wt.5% +2.Incline Bench Press C2 .Power Cleans B2 .5% +2.5% +2.Standing Calf Raises C1 .5% +2.Skull Crushers C1 .Standing Hammer Curl B1 .5% +2.Standing Calf Raises C1 .5% +2.Good Mornings B2 .do?id=693794 Day 1 (80%of 1RM) A1 .5% +2.5% +2.Cable Crunches Day 18 Sets/Reps 10 x 3 10 x 3 10 x 3 10 x 3 10 x 3 10 x 3 Off or Light Cardio Sets/Reps 3 x 12 3 x 12 3 x 12 3 x 12 3 x 12 3 x 12 Off or Light Cardio Sets/Reps 4x6 4x6 4x6 4x6 4x6 4x6 Off or Light Cardio Sets/Reps 10 x 3 10 x 3 10 x 3 10 x 3 10 x 3 10 x 3 Off or Light Cardio Sets/Reps 3 x 12 3 x 12 3 x 12 3 x 12 3 x 12 3 x 12 Off or Light Cardio Sets/Reps 6x6 6x6 6x6 6x6 6x6 6x6 Off or Light Cardio Rest 70 s 70 s 70 s 70 s 70 s 70 s Rest 90 s 90 s 90 s 90 s 90 s 90 s Rest 75 s 75 s 75 s 75 s 75 s 75 s Wt.Chin-ups B1 .Incline Bench Press C2 .Incline Bench Press C2 .Side Bends Day 8 Day 9 (70% of 1RM) Back Squats Bent over Rows Flat Bench Press Seated Calf Raises Tricep Pressdowns External Rotations Day 10 Day 11 (85% of 1RM) A1 .Power Cleans B2 . Wt.Good Mornings B2 .Chin-ups B1 .Barbell Hack Squats A2 .Standing Calf Raises C1 . Wt.Good Mornings B2 .Side Bends Day 2 Day 3 (70% of 1RM) Back Squats Bent over Rows Flat Bench Press Seated Calf Raises Tricep Pressdowns External Rotations Day 4 Day 5 (85% of 1RM) A1 .5% +2.Standing Hammer Curl B1 . +2.Cable Crunches Day 24 Sets/Reps 10 x 3 10 x 3 10 x 3 10 x 3 10 x 3 10 x 3 Off or Light Cardio Sets/Reps 3 x 12 3 x 12 3 x 12 3 x 12 3 x 12 3 x 12 Off or Light Cardio Sets/Reps 5x6 5x6 5x6 5x6 5x6 5x6 Off or Light Cardio Sets/Reps 10 x 3 10 x 3 10 x 3 10 x 3 10 x 3 10 x 3 Off or Light Cardio Sets/Reps 3 x 12 3 x 12 3 x 12 3 x 12 3 x 12 3 x 12 Off or Light Cardio Sets/Reps 7x6 7x6 7x6 7x6 7x6 7x6 Off or Light Cardio Rest 70 s 70 s 70 s 70 s 70 s 70 s Rest 85 s 85 s 85 s 85 s 85 s 85 s Rest 75 s 75 s 75 s 75 s 75 s 75 s Wt.Cable Crunches Day 12 Day 19 (80%of 1RM) A1 .Side Bends Day 20 Day 21 (70% of 1RM) Back Squats Bent over Rows Flat Bench Press Seated Calf Raises Tricep Pressdowns External Rotations Day 22 Day 23 (85% of 1RM) A1 . +2.Barbell Hack Squats A2 .Skull Crushers C1 .Skull Crushers C1 .5% Wt. Day 7 (80%of 1RM) A1 .5% +2.Standing Calf Raises C1 .Push Press A2 .Chin-ups B1 .Power Cleans B2 . Wt.Barbell Hack Squats A2 .Cable Crunches Day 6 Day 13 (80%of 1RM) A1 .5% +2.tnation.Dips or Decline Bench C2 .5% +2.Dips or Decline Bench C2 .

40 sec. 45 sec. 40 sec. 45 sec. Weight . 40 sec. Weight Day 15 Deadlifts Chin-Ups BB Front Squats Dips Cyle Sprints Day 16 Rope Jumping Day 17 Day 18 Back Squats Bent-over rows Romanian Deadlifts Standing Military Press Walk/Sprint Day 19 Day 20 Rope Jumping Day 21 Sets/Reps 10x3 @ 77% 1RM 10x3 @ 77% 1RM 10x3 @ 77% 1RM 10x3 @ 77% 1RM 13 mins 14 mins Off Sets/Reps 10x3 @ 77% 1RM 10x3 @ 77% 1RM 10x3 @ 77% 1RM 10x3 @ 77% 1RM 13 mins Off 15 mins Off Rest 40 sec. 40 sec.5 mins 16 mins Off Sets/Reps 10x3 @ 77% 1RM 10x3 @ 77% 1RM 10x3 @ 77% 1RM 10x3 @ 77% 1RM 14. Weight Rest 45 sec. Weight Day 8 Deadlifts Chin-Ups BB Front Squats Dips Cyle Sprints Day 9 Rope Jumping Day 10 Day 11 Back Squats Bent-over rows Romanian Deadlifts Standing Military Press Walk/Sprint Day 12 Day 13 Rope Jumping Day 14 Sets/Reps 10x3 @ 75% 1RM 10x3 @ 75% 1RM 10x3 @ 75% 1RM 10x3 @ 75% 1RM 11. Weight Rest 35 sec.com/readTopic. 45 sec.5 mins Off 17 mins Off Rest 40 sec. 45 sec. 45 sec. 45 sec. 40 sec. 40 sec. 45 sec. 40 sec. 40 sec. 45 sec. Weight Rest 45 sec. 35 sec. 45 sec.5 mins 12 mins Off Sets/Reps 10x3 @ 77% 1RM 10x3 @ 77% 1RM 10x3 @ 77% 1RM 10x3 @ 77% 1RM 11.t-nation. 40 sec.5 mins Off 13 mins Off Rest 40 sec. 40 sec. 40 sec. Weight Rest 40 sec. 35 sec.do?id=795366 Day 1 Deadlifts Chin-Ups BB Front Squats Dips Cyle Sprints Day 2 Rope Jumping Day 3 Day 4 Back Squats Bent-over rows Romanian Deadlifts Standing Military Press Walk/Sprint Day 5 Day 6 Rope Jumping Day 7 Sets/Reps 10x3 @ 75% 1RM 10x3 @ 75% 1RM 10x3 @ 75% 1RM 10x3 @ 75% 1RM 10 mins 10 mins Off Sets/Reps 10x3 @ 75% 1RM 10x3 @ 75% 1RM 10x3 @ 75% 1RM 10x3 @ 75% 1RM 10 mins Off 11 mins Off Rest 45 sec.10 x 3 For Fat Loss by Chad Waterbury Original Article Can be Found on T-Nation @ http://www. 35 sec. 40 sec. Weight Day 22 Deadlifts Chin-Ups BB Front Squats Dips Cyle Sprints Day 9 Rope Jumping Day 10 Day 11 Back Squats Bent-over rows Romanian Deadlifts Standing Military Press Walk/Sprint Day 12 Day 13 Rope Jumping Day 27 Sets/Reps 10x3 @ 80% 1RM 10x3 @ 80% 1RM 10x3 @ 80% 1RM 10x3 @ 80% 1RM 14.

70 sec. Cardio Rest 60 sec.5% +2. 50 sec.5% Day 15 Dips Front Squats Chin-Ups Leg Curls Seated Calf Raises Day 16 Day 17 Flat Bench Press Deadlift Bent-Over Rows Skull Crushers Donkey Calf Raises Barbell Curls Day 18 Day 19 Incline DB Press Back Squats Upright Rows Close-Grip Bench Press Standing Calf Raises Preacher Curls Day 20 Day 21 Day 36 Dips Front Squats Chin-Ups Leg Curls Seated Calf Raises Day 37 Day 38 Flat Bench Press Deadlift Bent-Over Rows Skull Crushers Donkey Calf Raises Barbell Curls Day 39 Day 40 Incline DB Press Back Squats Upright Rows Close-Grip Bench Press Standing Calf Raises Preacher Curls Sets/Reps 6 x 3 @ 6RM 6 x 3 @ 6RM 6 x 3 @ 6RM 6 x 3 @ 6RM 6 x 3 @ 6RM Cardio Sets/Reps 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM Cardio Sets/Reps 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM Off Off Sets/Reps 6 x 3 @ 6RM 6 x 3 @ 6RM 6 x 3 @ 6RM 6 x 3 @ 6RM 6 x 3 @ 6RM Cardio Sets/Reps 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM Cardio Sets/Reps 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM Rest 50 sec. Dips 50 sec. 50 sec.Lift Fast Get Big by Chad Waterbury Original Article Can be Found on T-Nation @ http://www.5% +2.5% +2. 50 sec. 70 sec. 50 sec.5% +2.5% +2. Off Off Rest 50 sec.5% +2. 60 sec.5% +2. 70 sec. Cardio Rest 70 sec. Cardio Rest 70 sec.5% +2. 70 sec.5% +2.5% +2. Barbell Curls Cardio Day 11 Rest Weight Day 12 70 sec.5% +2. 60 sec. 50 sec. 50 sec.5% Day 29 Dips Front Squats Chin-Ups Leg Curls Seated Calf Raises Day 30 Day 31 Flat Bench Press Deadlift Bent-Over Rows Skull Crushers Donkey Calf Raises Barbell Curls Day 32 Day 33 Incline DB Press Back Squats Upright Rows Close-Grip Bench Press Standing Calf Raises Preacher Curls Sets/Reps 6 x 3 @ 6RM 6 x 3 @ 6RM 6 x 3 @ 6RM 6 x 3 @ 6RM 6 x 3 @ 6RM Cardio Sets/Reps 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM Cardio Sets/Reps 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM Off Off Sets/Reps 6 x 3 @ 6RM 6 x 3 @ 6RM 6 x 3 @ 6RM 6 x 3 @ 6RM 6 x 3 @ 6RM Cardio Sets/Reps 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM Cardio Sets/Reps 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM Rest 50 sec.5% +2.5% +2.5% +2. 50 sec. 60 sec.5% +2.5% +2. 60 sec. 50 sec.5% +2. Weight +2.5% +2. Cardio Rest 60 sec. 70 sec. 50 sec.5% Weight +2. 70 sec.5% +2. 70 sec.5% +2. 50 sec. 60 sec.5% +2. 70 sec. 70 sec.5% +2. Deadlift 60 sec. Front Squats 50 sec.5% +2.5% +2. 50 sec. 60 sec.5% +2.5% +2.5% +2.5% Weight +2. 50 sec. Cardio Rest 70 sec. 60 sec. 50 sec. Skull Crushers 60 sec. 70 sec.5% +2.5% +2. 60 sec.5% +2.5% +2.5% +2. Incline DB Press 70 sec. 70 sec. 60 sec. 60 sec. Cardio Rest 60 sec. 60 sec. 70 sec. Weight +2. 60 sec.5% +2.5% +2.5% +2. 70 sec. 60 sec.t-nation. 70 sec. Donkey Calf Raises 60 sec. 60 sec. 70 sec.5% +2. 60 sec.5% Weight +2.5% +2.5% +2. Bent-Over Rows 60 sec. 50 sec.5% Weight +2. 70 sec.5% +2.5% +2. 70 sec.5% +2.5% +2.5% +2.5% +2. 60 sec. 70 sec. 60 sec. Chin-Ups 50 sec.5% +2.5% +2.5% +2. 60 sec. 70 sec.5% +2.5% +2. Weight +2.5% +2.5% +2.5% +2. Upright Rows 70 sec. 70 sec.5% Weight +2.5% +2. Standing Calf Raises 70 sec.5% Weight +2.5% +2.5% +2.5% +2. Cardio Rest 60 sec.5% +2.5% +2.5% Weight +2. 60 sec. 70 sec. 60 sec. Off Off Rest 50 sec. 70 sec. Flat Bench Press 60 sec. 50 sec.5% Weight +2.5% +2. 60 sec.5% +2. 50 sec. 50 sec. 50 sec.5% +2.do?id=529331 Day 1 Dips Front Squats Chin-Ups Leg Curls Seated Calf Raises Day 2 Day 3 Flat Bench Press Deadlift Bent-Over Rows Skull Crushers Donkey Calf Raises Barbell Curls Day 4 Day 5 Incline DB Press Back Squats Upright Rows Close-Grip Bench Press Standing Calf Raises Preacher Curls Day 6 Day 7 Day 22 Dips Front Squats Chin-Ups Leg Curls Seated Calf Raises Day 23 Day 24 Flat Bench Press Deadlift Bent-Over Rows Skull Crushers Donkey Calf Raises Barbell Curls Day 25 Day 26 Incline DB Press Back Squats Upright Rows Close-Grip Bench Press Standing Calf Raises Preacher Curls Sets/Reps 6 x 3 @ 6RM 6 x 3 @ 6RM 6 x 3 @ 6RM 6 x 3 @ 6RM 6 x 3 @ 6RM Cardio Sets/Reps 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM Cardio Sets/Reps 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM Off Off Sets/Reps 6 x 3 @ 6RM 6 x 3 @ 6RM 6 x 3 @ 6RM 6 x 3 @ 6RM 6 x 3 @ 6RM Cardio Sets/Reps 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM Cardio Sets/Reps 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM Rest Weight Day 8 50 sec.5% Weight +2. Cardio Rest 70 sec. Leg Curls 50 sec. Preacher Curls Off Day 13 Off Day 14 Rest 50 sec. Back Squats 70 sec.5% +2. Cardio Rest 60 sec. 60 sec.5% +2.5% . 50 sec.5% +2. 60 sec. 60 sec.5% +2. 60 sec.5% +2.5% +2. 70 sec. Close-Grip Bench Press 70 sec.5% +2.5% Weight +2.5% +2.com/readTopic. 50 sec. Seated Calf Raises Cardio Day 9 Rest Weight Day 10 60 sec. 70 sec.5% Weight +2. Cardio Rest 70 sec. 70 sec.5% Weight +2.5% +2.

Day 27 Day 28 Off Off Off Off Day 34 Day 35 Off Off Off Off Day 41 Day 42 Off Off Off Off .

Day 3 Sets/Reps 5x10 @ 12RM 5x10 @ 12RM Wk 3 . Wk 4 .Day 7 180 s 180 s Rest 120 s 120 s Wt. Wk 4 .Day 7 Off Off Wk 2 .Day 1 Sets/Reps 7x3 @ 6RM 7x3 @ 6RM Sets/Reps 2x25 @ 28RM 2x25 @ 28RM Sets/Reps 4x10 @ 12RM 4x10 @ 12RM Off Sets/Reps 6x5 @ 8RM 6x5 @ 8RM Off Off Sets/Reps 3x3 @ 5RM 3x3 @ 5RM Off Sets/Reps 3x8 @ 12RM 3x8 @ 12RM Off Sets/Reps 2x12 @ 15RM 2x12 @ 15RM Off Off Rest 90 s 90 s Wt.Day 1 Rest 90 s 90 s Wt. Rest 70 s 70 s Wt.Day 3 .PM Sets/Reps 1x12 @ 12 RM 1x12 @ 12 RM Wk 5 .Day 2 Wk 4 .AM Sets/Reps 3x8 @ 10RM Rest 90 s Wt.Day 1 Sets/Reps 4x3 @ 5RM 4x3 @ 5RM Sets/Reps 4x8 @ 12RM 4x8 @ 12RM Sets/Reps 2x25 @ 28RM 2x25 @ 28RM Sets/Reps 3x12 @ 15RM 3x12 @ 15RM Sets/Reps 4x5 @ 8 RM 4x5 @ 8 RM Off Sets/Reps 4x3 @ 6RM 4x3 @ 6RM Sets/Reps 1x15 @ 15 RM 1x15 @ 15 RM Sets/Reps 2x25 @ 28RM 2x25 @ 28RM Wk 6 .Day 7 Off Off Wk 6 .AM Off Sets/Reps 3x3 @ 5RM 3x3 @ 5RM Wk 5 .Day 3 .AM Off Sets/Reps 3x5 @ 7RM Rest 70 s Wt.Day 2 Wk 5 . Wk 6 . Rest 70 s 70 s Wk 2 .Day 5 . Wt.AM Off Sets/Reps 2x25 @ 28RM 2x25 @ 28RM Wk 5 .Day 1 .Day 4 Wk 5 .t-nation.PM Sets/Reps 3x5 @ 8RM 3x5 @ 8RM Wk 5 .Day 1 . Wt. Rest 70 s 70 s Rest 180 s 180 s Rest 120 s 120 s Wt. Wk 6 .Day 1 . Wt.Day 1 .Day 4 Wk 1 .Day 6 Wk 1 . Wk 6 .com/readTopic.Day 5 .Day 1 . Rest 70 s 70 s Rest 120 s 120 s Rest 180 s 180 s Rest 90 s 90 s Rest 90 s 90 s Wt.Day 2 Wt. . Rest 70 s 70 s Rest NA NA Rest 180 s 180 s Wt.AM Wt. Wk 2 .Day 6 Wk 4 .PM Sets/Reps 3x8 @ 12RM 3x8 @ 12RM Wk 5 .Day 5 Rest 120 s 120 s Wk 2 .Day 5 Off Sets/Reps 7x5 @ 8 RM 7x5 @ 8 RM Wk 3 .Day 4 Wk 4 .Day 2 Wk 1 . Wk 4 .Day 6 Wk 2 .Day 2 Wt. Wt.Day 6 Wk 5 .Day 5 Rest 70 s 70 s Wk 4 .Day 2 Off 2x25 @ 28RM 2x25 @ 28RM Wk 3 .AM Off Sets/Reps 2x12 @ 15RM 2x12 @ 15RM Wk 5 .Perfect 10 by Chad Waterbury Original Article Can be Found on T-Nation @ http://www. Wt. Wt. Rest 90 s 90 s Wt.Day 4 Wk 3 .do?id=725763 Wk 1 .PM Wt. Rest 120 s 120 s Wt.Day 1 Sets/Reps 8x3 @ 6RM 8x3 @ 6RM Wk 3 .Day 5 .PM Wt.Day 4 Wk 6 .Day 6 Rest 180 s 180 s Rest NA NA Wk 6 .Day 3 Off Sets/Reps 3x10 @ 12 RM 3x10 @ 12 RM Wk 1 . Wk 6 .Day 3 .Day 1 Sets/Reps 6 x 3 @ 6RM 6 x 3 @ 6RM Wk 1 . Wk 2 .Day 6 Off 2x25 @ 28RM 2x25 @ 28RM Wk 3 .Day 7 Wk 7 .PM Wt. Rest 70 s 70 s Rest 120 s 120 s Wk 6 . Wt. Wk 9 .Day 5 .AM Rest 90 s 90 s Rest 90 s 90 s Wk 6 .Day 4 Wk 2 . 180 s 180 s Rest 90 s 90 s Wt.Day 5 Off Sets/Reps 5x5 @ 8 RM 5x5 @ 8 RM Wk 1 .Day 7 Wk 3 .Day 3 . Wt. Wt.Day 7 Wk 5 .Day 3 Wt.Day 3 Wt.

Wk 9 .Day 5 .AM Wt. Wk 9 .Day 4 Wt. Wt.Day 7 Off 70 s Rest 120 s 120 s Rest 180 s 180 s Rest 70 s 70 s Rest 180 s 180 s Rest 180 s 180 s Rest 120 s 120 s Rest 90 s 90 s Rest 180 s 180 s Rest NA NA Wt. Wk 9 .Day 7 Off 90 s Rest 180 s 180 s Rest 180 s 180 s Rest 70 s 70 s Rest 120 s 120 s Rest 180 s 180 s Rest 70 s 70 s Rest NA NA Rest 180 s 180 s Wk 9 .Day 3 .Day 6 .AM Wt.3x8 @ 10RM Wk 7 .PM Wt.Day 5 . Wt.Day 5 . Wk 9 .AM Sets/Reps 3x3 @ 5RM 3x3 @ 5RM Wk 7 .PM Wt.PM 3x5 @ 7RM Sets/Reps 2x15 @ 18RM 2x15 @ 18RM Sets/Reps 2x25 @ 28RM 2x25 @ 28RM Sets/Reps 3x3 @ 5RM 3x3 @ 5RM Sets/Reps 2x20 @ 22RM 2x20 @ 22RM Sets/Reps 2x25 @ 28RM 2x25 @ 28RM Sets/Reps 3x10 @ 12RM 3x10 @ 12RM Sets/Reps 6x3 @ 5 RM 6x3 @ 5 RM Sets/Reps 2x25 @ 28RM 2x25 @ 28RM Sets/Reps 1x50 @ 50 RM 1x50 @ 50 RM Wk 9 .PM Sets/Reps 3x12 @ 15RM 3x12 @ 15RM Wk 7 .PM Sets/Reps 2x20 @ 24RM 2x20 @ 24RM Wk 7 .Day 3 .Day 1 . Wt. Wk 9 .Day 6 Sets/Reps 2x25 @ 28RM 2x25 @ 28RM Wk 7 .Day 3 .PM Wt. Wt.AM Sets/Reps 3x3 @ 5RM 3x3 @ 5RM Wk 7 . Wk 9 .Day 4 Sets/Reps 2x25 @ 28RM 2x25 @ 28RM Wk 7 .PM Sets/Reps 1x10 @ 10 RM 1x10 @ 10 RM Wk 7 .Day 6 . Wk 9 .Day 3 .Day 5 . . Wt.Day 2 Sets/Reps 2x25 @ 28RM 2x25 @ 28RM Wk 7 .Day 2 Wt.AM Wt. Wt. Wt. Wt. Wk 9 .Day 1 .

medium intensity cardio Sets/Reps 5/6 @ 8 RM 5/6 @ 8 RM 5/6 @ 8 RM 5/6 @ 8 RM 5/6 @ 8 RM 5/6 @ 8 RM Sets/Reps 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM Sets/Reps Sets/Reps 4/12 @ 14 RM 4/12 @ 14 RM 4/12 @ 14 RM 4/12 @ 14 RM 4/12 @ 14 RM 4/12 @ 14 RM Sets/Reps 5/6 @ 8 RM 5/6 @ 8 RM 5/6 @ 8 RM 5/6 @ 8 RM 5/6 @ 8 RM 5/6 @ 8 RM Sets/Reps Rest 60 sec. Rest 60 sec. 60 sec. 75 sec. 60 sec. 75 sec. 75 sec. 75 sec. 60 sec. 60 sec. Rest 75 sec. 75 sec.do?id=905832 WHFS Phase 1: Establish Frequency Stimulus Duration: 2 Weeks Day 1 A1 Back Squat A2 Bent Over Rows or Seated Cable Rows B1 DB Military Press B2 Lunges C1 Standing Calf Raises C2 Incline Bench Press Day 2 A1 Deadlifts A2 Dips or Decline Bench Press B1 Chin-ups or Pulldowns B2 DB Triceps Extension C1 Seated Calf Raise or Donkey Calf Raise C2 Reverse Crunch Day 3 < 20 min. Rest Weight Day 8 A1 Back Squat A2 Bent Over Rows or Seated Cable Rows B1 DB Military Press B2 Lunges C1 Standing Calf Raises C2 Incline Bench Press Weight Day 9 A1 Deadlifts A2 Dips or Decline Bench Press B1 Chin-ups or Pulldowns B2 DB Triceps Extension C1 Seated Calf Raise or Donkey Calf Raise C2 Reverse Crunch Weight Day 10 < 20 min.t-nation. medium intensity cardio Day 4 A1 Back Squat A2 Bent Over Rows or Seated Cable Rows B1 BB Military Press B2 Split Squats C1 Standing Calf Raises C2 Incline Bench Press Day 5 A1 Deadlifts A2 Dips or Decline Bench Press B1 Pull-ups or Pulldowns B2 BB Skull Crushers C1 Seated Calf Raise or Donkey Calf Raise C2 Swiss Ball Crunches Day 6/7 < 20 min. 60 sec. 75 sec. 75 sec. 60 sec. 75 sec. 75 sec. 75 sec. 60 sec. 75 sec. 75 sec. 60 sec. Rest Rest 75 sec. 60 sec. 60 sec. 75 sec. Rest 60 sec. Rest 75 sec. 60 sec. 60 sec.com/readTopic. 75 sec. medium intensity cardio Sets/Reps 4/6 @ 8 RM 4/6 @ 8 RM 4/6 @ 8 RM 4/6 @ 8 RM 4/6 @ 8 RM 4/6 @ 8 RM Sets/Reps 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM Sets/Reps Sets/Reps 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM Sets/Reps 4/6 @ 8 RM 4/6 @ 8 RM 4/6 @ 8 RM 4/6 @ 8 RM 4/6 @ 8 RM 4/6 @ 8 RM Sets/Reps Rest 60 sec.Waterbury High Frequency System by Chad Waterbury Original Article Can be Found on T-Nation @ http://www. 75 sec. 60 sec. 75 sec. Rest Rest 75 sec. Rest Weight Weight Weight Weight Weight Weight . 60 sec. 60 sec. 60 sec. 60 sec. 75 sec. 75 sec. 60 sec. medium intensity cardio Weight Day 11 A1 Back Squat A2 Bent Over Rows or Seated Cable Rows B1 BB Military Press B2 Split Squats C1 Standing Calf Raises C2 Incline Bench Press Weight Day 12 A1 Deadlifts A2 Dips or Decline Bench Press B1 Pull-ups or Pulldowns B2 BB Skull Crushers C1 Seated Calf Raise or Donkey Calf Raise C2 Swiss Ball Crunches Weight Day 13/14 < 20 min. 75 sec. 60 sec. 60 sec. 75 sec.

WHFS Phase 2: Max Motor Recruitment 1 Duration: 1 Week Day 1 Back Squat Bench Press Lying DB Triceps Extension Day 2 Deadlifts Chin-ups or Pulldowns Hammer Curls Day 3 OFF Day 4 Front Squat BB Military Press Dips or Decline Bench Press Day 5 OFF Day 6 Deadlifts Seated or Chest-Supported Rows BB Bicep Curls Day 7 OFF Sets/Reps Work up to 5 RM Work up to 5 RM Work up to 5 RM Sets/Reps Work up to 5 RM Work up to 5 RM Work up to 5 RM Sets/Reps Sets/Reps Work up to 5 RM Work up to 5 RM Work up to 5 RM Sets/Reps Sets/Reps Work up to 5 RM Work up to 5 RM Work up to 5 RM Sets/Reps Rest Note Note Note Rest Note Note Note Rest Rest Note Note Note Rest Rest Note Note Note Rest Weight Weight Weight Weight Weight Weight Weight .

Rest 75 sec. medium intensity cardio Weight Day 11 A1 Back Squat A2 Bent Over Rows or Seated Cable Rows B1 BB Military Press B2 Split Squats C1 Standing Calf Raises C2 Incline Bench Press Weight Day 12 AM A1 Deadlifts A2 Dips or Decline Bench Press B1 Pull-ups or Pulldowns B2 BB Skull Crushers C1 Seated Calf Raise or Donkey Calf Raise C2 Swiss Ball Crunches Day 12 PM A1 Deadlifts A2 DB Bench Press B1 Pull-ups or Pulldowns B2 BB Skull Crushers C1 Seated Calf Raise or Donkey Calf Raise C2 Swiss Ball Crunches Weight Day 13/14 < 20 min. 75 sec. 75 sec. 75 sec. medium intensity cardio Day 4 A1 Front Squat or BB Hack Squat A2 Upright Rows B1 DB Side Raise B2 Leg Curls C1 Bench Press C2 Barbell Curls Day 5 AM A1 Deadlifts A2 Dips or Decline Bench Press B1 Pull-ups or Pulldowns B2 BB Skull Crushers C1 Seated Calf Raise or Donkey Calf Raise C2 Reverse Crunch Day 5 PM A1 Deadlifts A2 DB Bench Press B1 Pull-ups or Pulldowns B2 BB Skull Crushers C1 Seated Calf Raise or Donkey Calf Raise C2 Swiss Ball Crunches Day 6/7 < 20 min. 60 sec. 75 sec. 75 sec. 75 sec. 60 sec. 60 sec. 60 sec. 75 sec. 60 sec. 75 sec. 60 sec. 60 sec. 75 sec. 75 sec. 60 sec. medium intensity cardio Sets/Reps 3/6 @ 8 RM 3/6 @ 8 RM 3/6 @ 8 RM 3/6 @ 8 RM 3/6 @ 8 RM 3/6 @ 8 RM Sets/Reps 2/12 @ 14 RM 2/12 @ 14 RM 2/12 @ 14 RM 2/12 @ 14 RM 2/12 @ 14 RM 2/12 @ 14 RM Sets/Reps 4/6 @ 8 RM 4/6 @ 8 RM 4/6 @ 8 RM 4/6 @ 8 RM 4/6 @ 8 RM 4/6 @ 8 RM Sets/Reps Sets/Reps 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM Sets/Reps 3/6 @ 8 RM 3/6 @ 8 RM 3/6 @ 8 RM 3/6 @ 8 RM 3/6 @ 8 RM 3/6 @ 8 RM Sets/Reps 2/12 @ 14 RM 2/12 @ 14 RM 2/12 @ 14 RM 2/12 @ 14 RM 2/12 @ 14 RM 2/12 @ 14 RM Sets/Reps Rest 60 sec. 75 sec. 60 sec. 60 sec.WHFS Phase 3: Augment Frequency Stimulus Duration: 2 weeks Day 1 AM A1 Back Squat A2 Bent Over Rows or Seated Cable Rows B1 DB Military Press B2 Lunges C1 Standing Calf Raises C2 Incline Bench Press Day 1 PM A1 Back Squat A2 Bent Over Rows or Seated Cable Rows B1 BB Military Press B2 Split Squats C1 Standing Calf Raises C2 Incline Bench Press Day 2 A1 Deadlifts A2 Dips or Decline Bench Press B1 Chin-ups or Pulldowns B2 DB Triceps Extension C1 Seated Calf Raise or Donkey Calf Raise C2 Reverse Crunch Day 3 < 20 min. 75 sec. 60 sec. 60 sec. 60 sec. Rest Rest 75 sec. 75 sec. 60 sec. 75 sec. 75 sec. 60 sec. 60 sec. 75 sec. medium intensity cardio Sets/Reps 4/6 @ 8 RM 4/6 @ 8 RM 4/6 @ 8 RM 4/6 @ 8 RM 4/6 @ 8 RM 4/6 @ 8 RM Sets/Reps 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM Sets/Reps 5/6 @ 8 RM 5/6 @ 8 RM 5/6 @ 8 RM 5/6 @ 8 RM 5/6 @ 8 RM 5/6 @ 8 RM Sets/Reps Sets/Reps 4/12 @ 14 RM 4/12 @ 14 RM 4/12 @ 14 RM 4/12 @ 14 RM 4/12 @ 14 RM 4/12 @ 14 RM Sets/Reps 4/6 @ 8 RM 4/6 @ 8 RM 4/6 @ 8 RM 4/6 @ 8 RM 4/6 @ 8 RM 4/6 @ 8 RM Sets/Reps 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM Sets/Reps Rest 60 sec. 75 sec. Rest 75 sec. 60 sec. Rest 75 sec. 75 sec. 60 sec. Rest Rest 75 sec. 75 sec. 60 sec. Rest 60 sec. 75 sec. Rest 60 sec. 60 sec. Rest 60 sec. 60 sec. Rest 75 sec. 75 sec. 75 sec. 75 sec. 60 sec. 60 sec. 60 sec. 60 sec. Rest 60 sec. 75 sec. 75 sec. Rest Weight Day 8 AM A1 Back Squat A2 Bent Over Rows or Seated Cable Rows B1 DB Military Press B2 Lunges C1 Standing Calf Raises C2 Incline Bench Press Weight Day 8 PM A1 Back Squat A2 Bent Over Rows or Seated Cable Rows B1 DB Military Press B2 Split Squats C1 Standing Calf Raises C2 Incline Bench Press Weight Day 9 A1 Deadlifts A2 Dips or Decline Bench Press B1 Chin-ups or Pulldowns B2 DB Triceps Extension C1 Seated Calf Raise or Donkey Calf Raise C2 Reverse Crunch Weight Day 10 < 20 min. 75 sec. 60 sec. 75 sec. 60 sec. 60 sec. 60 sec. 75 sec. 60 sec. 75 sec. Rest Weight Weight Weight Weight Weight Weight Weight Weight . 75 sec.

WHFS Phase 4: Max Motor Recruitment 2 Duration: 1 week Day 1 Back Squat Bench Press Lying DB Triceps Extension Day 2 Deadlifts Chin-ups or Pulldowns Hammer Curls Day 3 OFF Day 4 Front Squat BB Military Press Dips or Decline Bench Press Day 5 OFF Day 6 Deadlifts Seated or Chest-Supported Rows BB Bicep Curls Day 7 OFF Sets/Reps Work up to 3 RM Work up to 3 RM Work up to 3 RM Sets/Reps Work up to 3 RM Work up to 3 RM Work up to 3 RM Sets/Reps Sets/Reps Work up to 3 RM Work up to 3 RM Work up to 3 RM Sets/Reps Sets/Reps Work up to 3 RM Work up to 3 RM Work up to 3 RM Sets/Reps Rest Note Note Note Rest Note Note Note Rest Rest Note Note Note Rest Rest Note Note Note Rest Weight Weight Weight Weight Weight Weight Weight .

60 sec. 60 sec. 60 sec. Rest 75 sec. 75 sec. 60 sec. 60 sec. 75 sec. 60 sec. 75 sec. 75 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. 60 sec. Rest 60 sec. 75 sec. 75 sec. 75 sec. 60 sec. 60 sec. 75 sec. 75 sec. Rest 75 sec. Rest 75 sec. 60 sec. 75 sec. 60 sec. 75 sec.WHFS Phase 5: Peak Frequency Stimulus Duration: 2 weeks Day 1 AM A1 BB Military Press A2 Front Squat B1 Chins or Supinated Grip Pulldowns B2 Lying DB Triceps Extension C1 Standing Calf Raises C2 Hanging Leg Raise Day 1 PM A1 DB Incline Bench Press A2 BB Back Squat B1 Chins or Supinated Grip Pulldowns B2 Triceps Pressdown or Overhead DB Extension C1 Donkey Calf Raises C2 Reverse Crunch Day 2 AM A1 Deadlifts A2 Dips B1 Seated Cable or Chest-Supported Rows B2 Standing Hammer Curls C1 Seated Calf Raise C2 External Rotation Day 2 PM A1 DB Romanian Deadlifts A2 Decline DB Bench Press B1 Seated Cable or Chest-Supported Rows B2 Standing Barbell Curls C1 Seated Calf Raise C2 External Rotation Day 3 OFF Day 4 PM A1 Chins or Supinated Grip Pulldowns A2 Triceps Pressdown or Overhead DB Extension B1 DB Incline Bench Press B2 BB Back Squat C1 Donkey Calf Raises C2 Reverse Crunch Day 4 AM A1 Chins or Supinated Grip Pulldowns A2 DB Skull Crushers B1 DB Military Press B2 Front Squat or Hack Squat C1 Standing Calf Raises C2 Hanging Leg Raise Day 5 AM A1 BB Bench Press A2 Seated Cable or Chest-Supported Rows B1 DB Romanian Deadlifts B2 Standing Reverse Curls C1 Seated Calf Raise or Donkey Calf Raise C2 External Rotation Day 5 PM A1 DB Bench Press A2 Seated Cable or Chest-Supported Rows B1 Deadlifts B2 Standing BB Bicep Curls C1 Seated Calf Raise or Donkey Calf Raise C2 External Rotation Sets/Reps 4/4 @ 6 RM 4/4 @ 6 RM 4/4 @ 6 RM 4/4 @ 6 RM 4/4 @ 6 RM 4/4 @ 6 RM Sets/Reps 2/12 @ 14 RM 2/12 @ 14 RM 2/12 @ 14 RM 2/12 @ 14 RM 2/12 @ 14 RM 2/12 @ 14 RM Sets/Reps 4/3 @ 5 RM 4/3 @ 5 RM 4/3 @ 5 RM 4/3 @ 5 RM 4/3 @ 5 RM 4/3 @ 5 RM Sets/Reps 2/14 @ 16 RM 2/14 @ 16 RM 2/14 @ 16 RM 2/14 @ 16 RM 2/14 @ 16 RM 2/14 @ 16 RM Sets/Reps Sets/Reps 4/3 @ 5 RM 4/3 @ 5 RM 4/3 @ 5 RM 4/3 @ 5 RM 4/3 @ 5 RM 4/3 @ 5 RM Sets/Reps 2/14 @ 16 RM 2/14 @ 16 RM 2/14 @ 16 RM 2/14 @ 16 RM 2/14 @ 16 RM 2/14 @ 16 RM Sets/Reps 4/4 @ 6 RM 4/4 @ 6 RM 4/4 @ 6 RM 4/4 @ 6 RM 4/4 @ 6 RM 4/4 @ 6 RM Sets/Reps 2/12 @ 14 RM 2/12 @ 14 RM 2/12 @ 14 RM 2/12 @ 14 RM 2/12 @ 14 RM 2/12 @ 14 RM Rest 60 sec. 60 sec. 75 sec. 60 sec. 60 sec. 60 sec. Rest 75 sec. 75 sec. 60 sec. 60 sec. 75 sec. 60 sec. Rest 75 sec. 60 sec. Rest 75 sec. 75 sec. 75 sec. 75 sec. 60 sec. 60 sec. 60 sec. 75 sec. 60 sec. 60 sec. 75 sec. 75 sec. 60 sec. Weight Weight Weight Weight Weight Weight Weight Weight Weight . Rest 60 sec. 60 sec. Rest 60 sec. Rest 75 sec. 75 sec. 75 sec. 75 sec. 60 sec. Rest Rest 60 sec. 75 sec. 75 sec. Rest 75 sec. 75 sec. 75 sec. 60 sec. 60 sec. 75 sec. 75 sec. Weight Day 8 AM A1 BB Military Press A2 Front Squat B1 Chins or Supinated Grip Pulldowns B2 Lying DB Triceps Extension C1 Standing Calf Raises C2 Hanging Leg Raise Weight Day 8 PM A1 DB Incline Bench Press A2 BB Back Squat B1 Chins or Supinated Grip Pulldowns B2 Triceps Pressdown or Overhead DB Extension C1 Donkey Calf Raises C2 Reverse Crunch Weight Day 9 AM A1 Deadlifts A2 Dips B1 Seated Cable or Chest-Supported Rows B2 Standing Hammer Curls C1 Seated Calf Raise C2 External Rotation Weight Day 9 PM A1 DB Romanian Deadlifts A2 Decline DB Bench Press B1 Seated Cable or Chest-Supported Rows B2 Standing Barbell Curls C1 Seated Calf Raise C2 External Rotation Weight Day 10 OFF Weight Day 11 AM A1 Chins or Supinated Grip Pulldowns A2 Triceps Pressdown or Overhead DB Extension B1 DB Incline Bench Press B2 BB Back Squat C1 Donkey Calf Raises C2 Reverse Crunch Weight Day 11 PM A1 Chins or Supinated Grip Pulldowns A2 DB Skull Crushers B1 DB Military Press B2 Front Squat or Hack Squat C1 Standing Calf Raises C2 Hanging Leg Raise Weight Day 12 AM A1 BB Bench Press A2 Seated Cable or Chest-Supported Rows B1 DB Romanian Deadlifts B2 Standing Reverse Curls C1 Seated Calf Raise or Donkey Calf Raise C2 External Rotation Weight Day 12 PM A1 DB Bench Press A2 Seated Cable or Chest-Supported Rows B1 Deadlifts B2 Standing BB Bicep Curls C1 Seated Calf Raise or Donkey Calf Raise C2 External Rotation Sets/Reps 5/4 @ 6 RM 5/4 @ 6 RM 5/4 @ 6 RM 5/4 @ 6 RM 5/4 @ 6 RM 5/4 @ 6 RM Sets/Reps 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM Sets/Reps 5/3 @ 5 RM 5/3 @ 5 RM 5/3 @ 5 RM 5/3 @ 5 RM 5/3 @ 5 RM 5/3 @ 5 RM Sets/Reps 3/14 @ 16 RM 3/14 @ 16 RM 3/14 @ 16 RM 3/14 @ 16 RM 3/14 @ 16 RM 3/14 @ 16 RM Sets/Reps Sets/Reps 5/3 @ 5 RM 5/3 @ 5 RM 5/3 @ 5 RM 5/3 @ 5 RM 5/3 @ 5 RM 5/3 @ 5 RM Sets/Reps 3/14 @ 16 RM 3/14 @ 16 RM 3/14 @ 16 RM 3/14 @ 16 RM 3/14 @ 16 RM 3/14 @ 16 RM Sets/Reps 5/4 @ 6 RM 5/4 @ 6 RM 5/4 @ 6 RM 5/4 @ 6 RM 5/4 @ 6 RM 5/4 @ 6 RM Sets/Reps 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM Rest 60 sec. 60 sec. 60 sec. 75 sec. 60 sec. 60 sec. 75 sec. 75 sec. 75 sec. 60 sec. 75 sec. 60 sec. 60 sec. 75 sec. 75 sec. 75 sec. 60 sec. 75 sec. Rest Rest 60 sec. 75 sec. 75 sec.

Day 6/7 OFF Sets/Reps Rest Weight Day 13/14 OFF Sets/Reps Rest Weight .

com/readTop GPP Exercise Hybrid 1 (Alternate Push-up / Pull-up) Hybrid 2 (Alternate Sit-up / Jump / Squat) Walking Lunges (hands behind head) Duration / Rest* (secs) 120 / 120 90 / 120 180 / 120 180 / 120 120 / 120 180 / 120 180 / 120 120 / 120 60 / 120 * Reduce rest period by 10 secs every FOURTH workout .t-nation.General Physical Preparedness (GPP by Chad Waterbury Original Article Can be Found on T-Nation @ http://www.

do?id=468125 .P) ASAP pic.

com/readTopic.do?id=459290 BBB Big Boy Basics 24-Oct-03 http://www.do?id=459216 SC Singles Club 16-Apr-04 http://www.com/readTopic.t-nation.com/readTopic.do?id=508031 PFM Primed For Muscle 19-May-05 http://www.do?id=534922 TBT Total Body Training 11-Oct-04 http://www.t-nation.do?id=468125 10 x 3 For Fat Loss 24-Oct-05 http://www.t-nation.do?id=476508 HH Hybrid Hypertrophy 8-Mar-05 http://www.do?id=485341 SOB SOB Training 10-Feb-05 http://www.t-nation.do?id=459262 The Art Of Waterbury 18-Jul-05 http://www.com/readTopic.t-nation.do?id=561180 TTT Triple Total Training 14-Jul-04 http://www.t-nation.com/readTopic.com/readTopic.com/readTopic.com/readTopic.do?article=307hyper2 SFM Strength Focused Mesocycle 10-Aug-04 http://www.com/readTopic.com/findArticle.com/readTopic.com/readTopic.Suggested Order of Programs Date Posted Link ABBH I Anti-Bodybuilding Hypertrophy I 16-Jan-03 http://www.do?id=795366 Fat Loss or in season football. believed to have been posted during 2004 .com/readTopic. etc Fat Loss & Overall Conditioning Fat Loss * Article date is as shown on T-Nation posting.t-nation.do?id=635888 QD Quattro Dynamo 1-Jan-04 http://www.com/readTopic.do?id=459533 Comment Increase size & strength Increase size & strength Strength increase Increase size & strength Good conditioning Increase size & strength Increase size & strength Strength increase NB3 OSC ART LFGB GPP 10x3FFL Next Big Three 13-Dec-01* http://www.do?id=529331 General Physical Preparedeness 21-Jun-04 http://www.t-nation.com/readTopic.t-nation.do?id=459914 Outlaw Strength & Conditioning 20-Feb-03 http://www.do?id=693794 Lift Fast Get Big 6-Dec-04 http://www.com/readTopic.t-nation.t-nation.do?article=244anti2 ABBH II Anti-Bodybuilding Hypertrophy II 1-Apr-04 http://www.t-nation.t-nation.com/readTopic.t-nation.do?id=580380 WM Waterbury Method 20-Dec-04 http://www.t-nation.t-nation.t-nation.com/findArticle.t-nation.

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