- Joined
- May 9, 2010
- Messages
- 357
I've had a lot of questions and a few requests to get into more detail about the routine. It's one set to complete failure on each body part, every day. I warm up for 5 minutes on the echo bike. I'll do one or two warm up sets of pushups, sissy squats, band pushdowns, band pull-aparts, then I get after it. I try to fail in the 12-20 rep range. On bench press and front squats I fail around 8 reps.
I'll be honest, I've never made better strength gains in my life and I'm at the end of a prep. Severe depletion. I feel great, leave the gym with a full body pump, and really look forward to working out every day since I've started this program.
Full credit to Phil Hernon (RIP). I found this program a few months back on a different forum but later realized that there are many threads about it on PM also.
This is my current split. I usually lift 6 days/ week with Wednesday being my off day. Sometimes 7 days though.
All weights & reps are logged in the logbook.
MONDAY
Incline barbell press
Hammer curls with hard contraction
One leg dumbbell calf raise 5 second stretch
Leg curls
Bulgarian split squat
Standing ab roller
Meadows side laterals on Incline
Dumbbell French press
Seal row to belly button
TUESDAY
Incline DB press
Machine curls 3 second negative
Reverse hyper pause @ top
DC Calves
Hanging leg raises
Side lateral machine superset with band pull apart
PJR pullover
Wide pulldowns superset fat man rows
Cable high pull
Squat
THURSDAY
Decline DB press
DB military press
Incline curls 5 second negative
DB RDL
Machine t bar row
Kneeling ab roller 5 second hold
JM PRESS
Cable high pull
Safety squat bar squat pause@bottom
FRIDAY
Chest machine press
Db side laterals
Pushdown drop set
Pull-ups with 3 second hang
Machine curls 5 second negative
DB rows
GHR situps
DC Calves
Ab roller plank
Seal row shrugs
SATURDAY
Dips
Very high incline DB press superset with rear laterals
Seal rows
Arm blaster ez bar curls
Leg curl
Jm press
High pulls
Front squat
SUNDAY
Bench press
Close grip bench press with chains
Standing military press
Reverse preacher curls
Dante rows
GHR
GHR abs
High pulls
Seated calf machine
Belt squat
I'll be honest, I've never made better strength gains in my life and I'm at the end of a prep. Severe depletion. I feel great, leave the gym with a full body pump, and really look forward to working out every day since I've started this program.
Full credit to Phil Hernon (RIP). I found this program a few months back on a different forum but later realized that there are many threads about it on PM also.
This is my current split. I usually lift 6 days/ week with Wednesday being my off day. Sometimes 7 days though.
All weights & reps are logged in the logbook.
MONDAY
Incline barbell press
Hammer curls with hard contraction
One leg dumbbell calf raise 5 second stretch
Leg curls
Bulgarian split squat
Standing ab roller
Meadows side laterals on Incline
Dumbbell French press
Seal row to belly button
TUESDAY
Incline DB press
Machine curls 3 second negative
Reverse hyper pause @ top
DC Calves
Hanging leg raises
Side lateral machine superset with band pull apart
PJR pullover
Wide pulldowns superset fat man rows
Cable high pull
Squat
THURSDAY
Decline DB press
DB military press
Incline curls 5 second negative
DB RDL
Machine t bar row
Kneeling ab roller 5 second hold
JM PRESS
Cable high pull
Safety squat bar squat pause@bottom
FRIDAY
Chest machine press
Db side laterals
Pushdown drop set
Pull-ups with 3 second hang
Machine curls 5 second negative
DB rows
GHR situps
DC Calves
Ab roller plank
Seal row shrugs
SATURDAY
Dips
Very high incline DB press superset with rear laterals
Seal rows
Arm blaster ez bar curls
Leg curl
Jm press
High pulls
Front squat
SUNDAY
Bench press
Close grip bench press with chains
Standing military press
Reverse preacher curls
Dante rows
GHR
GHR abs
High pulls
Seated calf machine
Belt squat