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Big beyond belief kicking my ass!!

comedycentral

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i decided i needed a change in routine and have been threatening to try this routine for ages.

well this week i started the 4 day routine hitting each body part 3 times.

todays was day 4 full body for power.

it kicked my ass, all i did was 2 sets leg press, 1 stiff leg, 3 chins, 3 weighted dips, 1 shoulder press, 1 preacher, calves.

i was dripping with sweat. i dont know if its the designated rest periods or what but jesus.

my apetite has rocketed the last couple off days.

shitting myself for week 3 it looks killer.

anyway for those thinking of a change give it a look, its easy enough to find.

for those who dont know its basically based on just treading into overtraining then pulling back to let the body play catch up.
 

snotz

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love this program, STICK WITH IT

look at titan training by Leo Costa as well... love this for starting into a prep/recomp
 
Last edited:

pupeye

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great program

Cool bro, i just pulled the book out a few weeks ago and was starting up the 4 day routine. Can you post up what movements you are doing for each bodypart for each day.

I remember trying this routine out years ago and being sore all over everyday. I loved it. Don't remember any results though as I was just a skinny kid.
 

comedycentral

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this is my 4 day

day 1 13-15 reps

hammer lat pulldowns
smith incline bench
preacher machine curl
calves on leg press

day 2
smith wide upright row
skull crusher
squats
1 set leg curl

day 3 10-12 rep
chest supported db rows
close grip bench
trap bar deads
seated lat raise
hammer curls

day 4 6-8 reps
leg press
1 set stiff
weighted dips
chins
hammer military press
preacher
calves

on the full body days i am using close grip and dips to hit both chest and tri's
 

comedycentral

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i have titan downloaded but that looks a bit much for now.

i may just keep using ramp 1 and 2. doing bodyparts 4 times per week i think is to much
 

SL1CED

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What part are you at?
 

comedycentral

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i have just finished week 1 ramp 1 ha ha

week 2 does not look to bad i know set increase but rest increase to compensate.

week 3 i know im screwed
 

SL1CED

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i have just finished week 1 ramp 1 ha ha

week 2 does not look to bad i know set increase but rest increase to compensate.

week 3 i know im screwed
After tommorow ill be done with the first week of workouts. saturday will conclude the week for me.

It's fun cause it changes a lot, but yeah...yesterdays workout was draining(day 3).
 

kingpeon

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Titan training is ridiculously painful. Mostly the muscle rounds but the supersets will rip your lungs out too. If you're training properly Titan will never go over an hour. Focus is the name of the game.

Anyone interested in the BBB program PM me your email and I'll send it to you.

;)
 
Last edited:

Goody

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Yep, that was my first ever "bodybuilding" program..I was 18..im 32 now. This post brought back some memories:)
 

gonenatty

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It is a great workout system. I completed the entire system and it is intensive. I will say that I have taken a 2-3 week break from the workout routine and switched to more volume but will be returning to it soon. You are right about the 5 sets with only 60 seconds rest in between, that week will get you! My strength did go up and due to the programs compound movements, I actually leaned up pretty well while performing.
 

comedycentral

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My plan is to run the supergrowth for 3 weeks then take 1 week rest. As my old body can't handle it
 

Lenny

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If I remember correct, I did something like this is 2007 according to my files

I did this in 2007, obviously nothing was set it stone exactly, most likely it is was a bit overkill for me then, but I gave it run for it...high frequency for sure! If I remember correct, I used the first couple sets as warm-ups, then when I got to the last set it was my all out sets. Feels like forever ago, 4 years now.

EXERCISES SETS REPS LOAD
Ramp 1 week 1
Day 1
back - Bent Over Row 3 sets 120 sec rest 13- 15 reps
chest - Barbell Bench 3 sets 120 sec rest 13- 15 reps
bicep - Straight Bar 3 sets 120 sec rest 13- 15 reps
calf - Seated 3 sets 120 sec rest 13- 15 reps

Day 2
Delts - Overhead Press 3 sets 120 sec rest 13- 15 reps
tris - French Press 3 sets 120 sec rest 13- 15 reps
thighs - Squat 3 sets 120 sec rest 13- 15 reps
abs - Weighted Crunch 3 sets 120 sec rest 13- 15 reps

Day 3
chest - Incline Bench 3 sets 120 sec rest 10-12 reps
back - Wide Pull-Up 3 sets 120 sec rest 10-12 reps
bicep - DB Curl 3 sets 120 sec rest 10-12 reps
calf - Standing 3 sets 120 sec rest 10-12 reps

Day 4
Delts - Lateral Raise 3 sets 120 sec rest 10-12 reps
tris - Close Grip Press 3 sets 120 sec rest 10-12 reps
thighs - Leg Extension 3 sets 120 sec rest 10-12 reps
abs - Leg Raises 3 sets 120 sec rest 10-12 reps

Day 5
back - DB Row 3 sets 120 sec rest 8-10 reps
chest - Flat DB press 3 sets 120 sec rest 8-10 reps
calf - Seated 3 sets 120 sec rest 8-10 reps
bicep - Preacher Curl 3 sets 120 sec rest 8-10 reps

Day 6
delts - Overhead Press 3 sets 120 sec rest 8-10 reps
tris - Rope Pressdown 3 sets 120 sec rest 8-10 reps
thighs - Leg Curl 3 sets 120 sec rest 8-10 reps
abs - Weighted Crunch 3 sets 120 sec rest 8-10 reps

Ramp 2 week 2
Day 1
back - BB Row 4 sets 90 sec rest 13- 15 reps
chest - Cable Crossover 4sets 90 sec rest 13- 15 reps
bicep - DB Hammer 4 sets 90 sec rest 13- 15 reps
calf - Standing 4 sets 90 sec rest 13- 15 reps


Day 2
Delts - Front Raises 4 sets 90 sec rest 13- 15 reps
tris - dips 4 sets 90 sec rest 13- 15 reps
thighs - Lunges 4 sets 90 sec rest 13- 15 reps
abs - Bicycle Crunch 4 sets 90 sec rest 13- 15 reps

Day 3
chest - DB bench press 4 sets 90 sec rest 10-12 reps
back - Close Grip pulldown 4 sets 90 sec rest 10-12 reps
bicep - BB curl 4 sets 90 sec rest 10-12 reps
calf - seated 4 sets 90 sec rest 10-12 reps

Day 4
Delts - Overhead Press 4 sets 90 sec rest 10-12 reps
tris - French Press 4 sets 90 sec rest 10-12 reps
thighs - Squat 4 sets 90 sec rest 10-12 reps
abs - Weighted Crunch 4 sets 90 sec rest 10-12 reps

Day 5
back - T-Bar Row 4 sets 90 sec rest 8-10 reps
chest - Flat BB bench 4 sets 90 sec rest 8-10 reps
calf - Standing 4 sets 90 sec rest 8-10 reps
bicep - Preacher 4 sets 90 sec rest 8-10 reps

Day 6
delts - Lateral Raises 4 sets 90 sec rest 8-10 reps
tris - Close grip press 4 sets 90 sec rest 8-10 reps
thighs - Leg Extension 4 sets 90 sec rest 8-10 reps
abs - Bicycle Crunch 4 sets 90 sec rest 8-10 reps

ramp 3 week 3
Day 1
back - Seated Row 5 sets 90 sec rest 13- 15 reps
chest - BB press 5sets 90 sec rest 13- 15 reps
bicep - DB curl 5 sets 90 sec rest 13- 15 reps
calf - seated 5 sets 90 sec rest 13- 15 reps

Day 2
Delts - lateral raise 5 sets 90 sec rest 13- 15 reps
tris - Rope Pressdown 5 sets 90 sec rest 13- 15 reps
thighs - Leg curl 5 sets 90 sec rest 13- 15 reps
abs - leg raise 5 sets 90 sec rest 13- 15 reps

Day 3
chest - Decline Bench 5 sets 90 sec rest 10-12 reps
back - BB row 5 sets 90 sec rest 10-12 reps
bicep - BB Curl 5 sets 90 sec rest 10-12 reps
calf - standing 5 sets 90 sec rest 10-12 reps

Day 4
Delts - Front Raises 5 sets 90 sec rest 10-12 reps
tris - Rope Pressdown 5 sets 90 sec rest 10-12 reps
thighs - SLDL 5 sets 90 sec rest 10-12 reps
abs - Rope Crunch 5 sets 90 sec rest 10-12 reps

Day 5
back - Wide Pull-up 5 sets 90 sec rest 8-10 reps
chest - Bench Press 5 sets 90 sec rest 8-10 reps
calf - Seated 5 sets 90 sec rest 8-10 reps
bicep - Preacher curl 5 sets 90 sec rest 8-10 reps

Day 6
delts - Lateral Raises 5 sets 90 sec rest 8-10 reps
tris - Pressdown 5 sets 90 sec rest 8-10 reps
thighs - Squat 5 sets 90 sec rest 8-10 reps
abs - Bicycle Crunch 5 sets 90 sec rest 8-10 reps

Training phase 1 weeks 4,5,6
Day 1
back - BB Row 3 sets 180 sec rest 10- 12 reps
chest - bench press 3sets 180 sec rest 10- 12 reps
bicep - BB curl 3 sets 180 sec rest 10- 12 reps
calf - Seated 3 sets 180 sec rest 10- 12 reps


Day 2
Delts - Lateral Raise 3 sets 180 sec rest 10- 12 reps
tris - French Press 3 sets 180 sec rest 10- 12 reps
thighs - Leg Ext 3 sets 180 sec rest 10- 12 reps
abs - Weighted Crunch 3 sets 180 sec rest 10- 12 reps

Day 3
chest - Decline Bench 3 sets 180 sec rest 8-10 reps
back - Pull-up 3 sets 180 sec rest 8-10 reps
bicep - Preacher 3 sets 180 sec rest 8-10 reps
calf - Standing 3 sets 180 sec rest 8-10 reps

Day 4
Delts - Overhead Press 3 sets 180 sec rest 8-10 reps
tris - Pressdown 3 sets 180 sec rest 8-10 reps
thighs - Squat 3 sets 180 sec rest 8-10 reps
abs - Bicycle 3 sets 180 sec rest 8-10 reps

Day 5
back - T-bar Row 3 sets 180 sec rest 5-7 reps
chest - Cable Crossover 3 sets 180 sec rest 5-7 reps
calf - Seated 3 sets 180 sec rest 5-7 reps
bicep - DB Hammer 3 sets 180 sec rest 5-7 reps

Day 6
delts - Front Raise 3 sets 120 sec rest 5-7 reps
tris - Close Grip Bench Press 3 sets 180 sec rest 5-7 reps
thighs - Leg Curl 3 sets 180 sec rest 5-7 reps
abs - Weighted Crunch 3 sets 180 sec rest 5-7 reps
 

TheOtherOne55

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Damn, this stuff looks intense. I'm always interested in reading more about other routines and having something in my back pocket when the time comes. Are you guys try to grow from this? Sounds like a guys get a strength increase as well as lean up
 

SL1CED

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I'm just looking to improve; add strength or add LBM or both or just get better.

I just wrapped up Day 4. I have an off-day today tommorow then that concludes the 1st week.

Day 3 & Day 4 look pretty simple, but shit this stuff gets you going. I was sweating my balls off and pretty much purple in the face. Shit gets you gassed. Then I had to do 30 mins cardio after...:banghead:

Diet is the easiest part. Training, too. Paying for this shit(amount of food, etc.) is 2nd hardest to cardio...oh i hate the cardio.

But yah i just finished day 4(friday's workout) I go sun-mon-wed-fri then repeat again on sun with tue/thur/sat as off days. An off-day tommorow, then 1 full week is done.

So far...appetite is through the roof. I pass out easy, and I'm ALWAYS hungry and just ready for my next meal.
 

kingpeon

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I did this in 2007, obviously nothing was set it stone exactly, most likely it is was a bit overkill for me then, but I gave it run for it...high frequency for sure! If I remember correct, I used the first couple sets as warm-ups, then when I got to the last set it was my all out sets. Feels like forever ago, 4 years now.

EXERCISES SETS REPS LOAD
Ramp 1 week 1
Day 1
back - Bent Over Row 3 sets 120 sec rest 13- 15 reps
chest - Barbell Bench 3 sets 120 sec rest 13- 15 reps
bicep - Straight Bar 3 sets 120 sec rest 13- 15 reps
calf - Seated 3 sets 120 sec rest 13- 15 reps

Day 2
Delts - Overhead Press 3 sets 120 sec rest 13- 15 reps
tris - French Press 3 sets 120 sec rest 13- 15 reps
thighs - Squat 3 sets 120 sec rest 13- 15 reps
abs - Weighted Crunch 3 sets 120 sec rest 13- 15 reps

Day 3
chest - Incline Bench 3 sets 120 sec rest 10-12 reps
back - Wide Pull-Up 3 sets 120 sec rest 10-12 reps
bicep - DB Curl 3 sets 120 sec rest 10-12 reps
calf - Standing 3 sets 120 sec rest 10-12 reps

Day 4
Delts - Lateral Raise 3 sets 120 sec rest 10-12 reps
tris - Close Grip Press 3 sets 120 sec rest 10-12 reps
thighs - Leg Extension 3 sets 120 sec rest 10-12 reps
abs - Leg Raises 3 sets 120 sec rest 10-12 reps

Day 5
back - DB Row 3 sets 120 sec rest 8-10 reps
chest - Flat DB press 3 sets 120 sec rest 8-10 reps
calf - Seated 3 sets 120 sec rest 8-10 reps
bicep - Preacher Curl 3 sets 120 sec rest 8-10 reps

Day 6
delts - Overhead Press 3 sets 120 sec rest 8-10 reps
tris - Rope Pressdown 3 sets 120 sec rest 8-10 reps
thighs - Leg Curl 3 sets 120 sec rest 8-10 reps
abs - Weighted Crunch 3 sets 120 sec rest 8-10 reps

Ramp 2 week 2
Day 1
back - BB Row 4 sets 90 sec rest 13- 15 reps
chest - Cable Crossover 4sets 90 sec rest 13- 15 reps
bicep - DB Hammer 4 sets 90 sec rest 13- 15 reps
calf - Standing 4 sets 90 sec rest 13- 15 reps


Day 2
Delts - Front Raises 4 sets 90 sec rest 13- 15 reps
tris - dips 4 sets 90 sec rest 13- 15 reps
thighs - Lunges 4 sets 90 sec rest 13- 15 reps
abs - Bicycle Crunch 4 sets 90 sec rest 13- 15 reps

Day 3
chest - DB bench press 4 sets 90 sec rest 10-12 reps
back - Close Grip pulldown 4 sets 90 sec rest 10-12 reps
bicep - BB curl 4 sets 90 sec rest 10-12 reps
calf - seated 4 sets 90 sec rest 10-12 reps

Day 4
Delts - Overhead Press 4 sets 90 sec rest 10-12 reps
tris - French Press 4 sets 90 sec rest 10-12 reps
thighs - Squat 4 sets 90 sec rest 10-12 reps
abs - Weighted Crunch 4 sets 90 sec rest 10-12 reps

Day 5
back - T-Bar Row 4 sets 90 sec rest 8-10 reps
chest - Flat BB bench 4 sets 90 sec rest 8-10 reps
calf - Standing 4 sets 90 sec rest 8-10 reps
bicep - Preacher 4 sets 90 sec rest 8-10 reps

Day 6
delts - Lateral Raises 4 sets 90 sec rest 8-10 reps
tris - Close grip press 4 sets 90 sec rest 8-10 reps
thighs - Leg Extension 4 sets 90 sec rest 8-10 reps
abs - Bicycle Crunch 4 sets 90 sec rest 8-10 reps

ramp 3 week 3
Day 1
back - Seated Row 5 sets 90 sec rest 13- 15 reps
chest - BB press 5sets 90 sec rest 13- 15 reps
bicep - DB curl 5 sets 90 sec rest 13- 15 reps
calf - seated 5 sets 90 sec rest 13- 15 reps

Day 2
Delts - lateral raise 5 sets 90 sec rest 13- 15 reps
tris - Rope Pressdown 5 sets 90 sec rest 13- 15 reps
thighs - Leg curl 5 sets 90 sec rest 13- 15 reps
abs - leg raise 5 sets 90 sec rest 13- 15 reps

Day 3
chest - Decline Bench 5 sets 90 sec rest 10-12 reps
back - BB row 5 sets 90 sec rest 10-12 reps
bicep - BB Curl 5 sets 90 sec rest 10-12 reps
calf - standing 5 sets 90 sec rest 10-12 reps

Day 4
Delts - Front Raises 5 sets 90 sec rest 10-12 reps
tris - Rope Pressdown 5 sets 90 sec rest 10-12 reps
thighs - SLDL 5 sets 90 sec rest 10-12 reps
abs - Rope Crunch 5 sets 90 sec rest 10-12 reps

Day 5
back - Wide Pull-up 5 sets 90 sec rest 8-10 reps
chest - Bench Press 5 sets 90 sec rest 8-10 reps
calf - Seated 5 sets 90 sec rest 8-10 reps
bicep - Preacher curl 5 sets 90 sec rest 8-10 reps

Day 6
delts - Lateral Raises 5 sets 90 sec rest 8-10 reps
tris - Pressdown 5 sets 90 sec rest 8-10 reps
thighs - Squat 5 sets 90 sec rest 8-10 reps
abs - Bicycle Crunch 5 sets 90 sec rest 8-10 reps

Training phase 1 weeks 4,5,6
Day 1
back - BB Row 3 sets 180 sec rest 10- 12 reps
chest - bench press 3sets 180 sec rest 10- 12 reps
bicep - BB curl 3 sets 180 sec rest 10- 12 reps
calf - Seated 3 sets 180 sec rest 10- 12 reps


Day 2
Delts - Lateral Raise 3 sets 180 sec rest 10- 12 reps
tris - French Press 3 sets 180 sec rest 10- 12 reps
thighs - Leg Ext 3 sets 180 sec rest 10- 12 reps
abs - Weighted Crunch 3 sets 180 sec rest 10- 12 reps

Day 3
chest - Decline Bench 3 sets 180 sec rest 8-10 reps
back - Pull-up 3 sets 180 sec rest 8-10 reps
bicep - Preacher 3 sets 180 sec rest 8-10 reps
calf - Standing 3 sets 180 sec rest 8-10 reps

Day 4
Delts - Overhead Press 3 sets 180 sec rest 8-10 reps
tris - Pressdown 3 sets 180 sec rest 8-10 reps
thighs - Squat 3 sets 180 sec rest 8-10 reps
abs - Bicycle 3 sets 180 sec rest 8-10 reps

Day 5
back - T-bar Row 3 sets 180 sec rest 5-7 reps
chest - Cable Crossover 3 sets 180 sec rest 5-7 reps
calf - Seated 3 sets 180 sec rest 5-7 reps
bicep - DB Hammer 3 sets 180 sec rest 5-7 reps

Day 6
delts - Front Raise 3 sets 120 sec rest 5-7 reps
tris - Close Grip Bench Press 3 sets 180 sec rest 5-7 reps
thighs - Leg Curl 3 sets 180 sec rest 5-7 reps
abs - Weighted Crunch 3 sets 180 sec rest 5-7 reps
I'd call that Level Three- Instinctive Training. How did it work for you?
 

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