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