On many parts instead of doing say 3-5 working sets on one chest exercise I would pick 2 or even 3. So for chest I may do warm ups (a few to prevent injury etc) then 1-2 working sets on flat bench, then 1-2 working sets of decline bench and straight onto chest dips for 1 set to failure. No gym day will last more than an hour for me.
If you google the routine the pdf file shows the actual split but can't copy from that. Just found a thread online that lists it out so here you go. Not set out well but shows everything. I am not gonna follow the reps or rest info and basically play about with things as I like freedom in my routines. But sure a few mins rest between bodyparts. I tend to do high reps but play about with things such as rest pause, forced reps, partials etc.
Ramp 1 Week 1
120 sec rest between sets ALL WEEK
Day 1 (Endurance= 13-15 reps)
3 sets of all
Back, Chest, Bi, Calf
Day 2 (Endurance= 13-15 reps)
3 sets of all
Delts, Tri, Thigh, Abs
Day 3 (Strength= 10-12 reps)
3 sets Back, Chest, Thigh
1 sets Delts
2 Calves
1 Bi, Tri
Day 4 (Power= 8-10 reps)
3 sets Thigh, Chest, Back
1 Delts
2 calf
1 Tri, Bi
Ramp 1 Week 2
90 sec rest between sets ALL WEEK
Day 1 (13-15 reps)
4 Sets Back, Chest, Bi, Calf
Day 2 (13-15 reps)
4 sets Delts, Tri's, Thighs, Abs
Day 3 (10-12 reps)
4 Back, Chest, Thighs
1 Delts
2 Calves
1 Bi, Tri
Day 4 (8-10 reps)
4 Thighs, Chest, Back
1 Delts
2 Calf
1 Tri, Bi
Ramp 1 Week 3
90 Sec Rest all week
Day 1 (13-15 reps)
5 sets Back, Chest, Bi's, Calves
Day 2 (13-15)
5 Delts, Tri, Thighs, Abs
Day 3 (10-12 reps)
5 sets Back, Chest, Thighs
2 delts
2 calves
1 Bi, Tri
Day 4 (8-10)
5 sets Thighs, Chest, Back
2 delts
2 calf
1 tri, bi
END OF RAMP ONE
TRAINING PHASE 1
(4-6 weeks, backs off training a bit and allows growth
to occur)
Repeat days 1-4, 3-6 weeks
3 minutes rest between sets all week, every week
Day 1 (10-12 reps)
3 sets Back, Chest, Bi, Calves
Day 2 (10-12)
3 sets Delts, Tri, Thighs, Abs
Day 3 (8-10 reps)
3 sets Back, Chest, Thighs
1 Delts
2 calves
1 Bi's, Tri's
Day 4 (5-7 reps)
3 sets Thighs, Chest, Back
1 Delts
2 Calves
1 Tri, Bi
~~~~~~~~~~~Ramp 2 Training Phase 2 ~~~~~~~~~~~~~~~~
Ramp 2 Week 1
150 sec rest between sets all week!
Day 1 13-15 reps
3 sets back, chest, thighs, calves, bi's
Day 2 13-15 reps
3 sets chest, back, thighs, calves, tri's
Day 3 10-12 reps
3 sets back chest thighs
1 delts
2 calves
1 bi, tri's
Day 4 8-10 reps
3 thighs, chest, back
1 delts
2 calves
1 tri's, bi's
Ramp 2 Week 2
90 sec rest all week
Day 1 13-15 reps
3 sets back, chest, thighs, calves, bi's
Day 2 13-15 reps
3 sets chest, back, thighs, calves, tri's
Day 3 10-12 reps
3 sets thighs, chest, back
2 calves
1 delts, bi's, tri's
Day 4 8-10 reps
3 back, chest, thighs
1 delts
2 calves
1 tri, bi's
Ramp 2 Week 3
60 sec rest all week between sets!
Day 1 13-15 reps
4 sets back, chest, thighs, calves, bi's
Day 2 13-15 reps
4 sets chest, back, thighs, calves
3 tri's
Day 3 10-12 reps
4 sets back, chest, thighs
3 calves
2 delts
1 Tri's, Bi's
Day 4 8-10 reps
4 sets Thighs, chest, back
3 calves
2 delts
1 Tri's, Bi's
END OF RAMP 2
Training Phase 2 (4-6 weeks)
90 rest all week every week for this phase
Day 1 13-15 reps
4 sets back, chest, Bi's, calves
Day 2 13-15 reps
4 sets delts, tri's, thighs, abs
Day 3 10-12 reps
4 back, chest
2 calves
1 Tri's, bi's
Day 4 8-10 reps
4 sets Thighs, chest
2 delts, calves
1 Tri's, bi's
~~~~~~~~~~~~~~Ramp 3 Training Phase 3~~~~~~~~~~~~~~~
Ramp 3 Week 1
3 minutes rest between sets all week
Day 1 13-15 reps
3 sets back, chest
4 bi's
3 calves
Day 2 13-15 reps
4 sets delts, tri's
3 thighs, abs
Day 3 10-12 reps
3 back, chest, thighs
2 calves, delts
Day 4 8-10 reps
3 Thighs, chest, back
2 delts, calves
Ramp 3 Week 2
[rest periods start changing alot day by day]
Day 1 13-15 reps
2 min rest
3 sets back, chest
4 bi's
3 calves
Day 2 13-15 reps
2 min rest
4 sets delts, tri's
3 thighs, abs
Day 3 10-12 reps
90 sec rest
3 back, chest, thighs
2 calves, delts
Day 4 8-10 reps
60 sec rest
3 thighs, chest, back
2 delts, calves
Ramp 3 Week 3
Day 1 13-15 reps
2 min rest
4 back, chest
5 bi's
4 calves
Day 2 13-15 reps
2 min rest
5 delts, tri's
4 thighs, abs
Day 3 10-12 reps
90 sec rest
4 back, chest, thighs
2 calves, delts
Day 4 8-10 reps
60 sec rest
4 thighs, chest, back
2 delts, calves
END RAMP 3
Training Phase 3 , 4-6 weeks
Day 1 13-15 reps
60 sec rest
4 back, chest, bi's, calves
Day 2 13-15 reps
60 sec rest
4 delts, tri's, thighs, abs
Day 3 8-10 reps
2 min rest
3 back, chest, thighs
1 delts
2 calves
1 bi's, tri's
Day 4 4-6 reps
3 min rest between sets
3 thighs, chest, back
1 delts
2 calves
1 tri's, bi's
~~~~~~~~~~~~~~~~~~~~THE END of 4 day a
week~~~~~~~~~~~~~~~~~