UHT (Extreme Growth)

[RazorCuts]

Day 1

Chest

Bench Press 1/6-8
I Press 1/8-10
I Flye 1/10-12

Shoulders

OH Press 1/6-8
Side Lateral 1/8-10
Bent Lateral 1/10-12

Triceps

Lying Tricep Ext 1/8-10
Pushdown 1/10-12

Day 2

Back

Bent Row 1/6-8
Pulldown 1/8-10
D Pullover 1/10-12

Traps

Shrugs 1/8-10
Upright Row 1/10-12

Biceps

Barbell Curl 1/8-10
Seated Dumbell Curl 1/10-12

Day 3

Legs

Squat 1/6-8
Leg Press 1/8-10
Leg Extension 1/10-12

SL Deads 1/8-10
Leg Curl 1/10-12

Standing Calf Raises 1/12-15
Seated Calf Raises 1/15-20

Two days on one off. Push/Pull/Rest/Legs/Push/Rest/Pull ect. Hitting each muscle group every 5th day.

 

[edge250]

prolly be more effecient to do leg press 1 workout, squat the next. sucks loading all those damn plates on the leg press for 1 stinkin set. thats a workout in itself for us fat-ass's

 

[RazorCuts]

Just think of it as indirect cardio to help that fat ass! Oops forgot you Hernon disciples do not belive in cardio.

 

[edge250]

dont be hate'n

 

[terryd5150]

?

Do those numbers mean 1 set/6-8 reps?

 

[j-bird]

Do those numbers mean 1 set/6-8 reps?

yup

 

[alan1973]

is this assuming we have already done warm-up sets?

 

[RazorCuts]

is this assuming we have already done warm-up sets?

Yes Alan. Most of the time i will do 2 warm up sets for the first movement of the bodypart im working. 50% and 70% of working set.

 

[npcnj8]

Razorcuts,

Are these work sets to failure or just one rep short of failure to preserve recovery?

 

[nartic]

This workout would not work for me it just does not seem like a workout 1 set??? I like to hit every body part twice a week.

 

[stackdizzy]

I like what I read here but I am concerned about hurting myself especially on leg presses/squats....how many sets do you warm up? I just can't see doing one warm up set and then moving onto big pounds???? Can someone explain how they do it?? Thanks

 

[b-boy]

I like what I read here but I am concerned about hurting myself especially on leg presses/squats....how many sets do you warm up? I just can't see doing one warm up set and then moving onto big pounds???? Can someone explain how they do it?? Thanks

do as many warm up sets as you feel necessary, then 1 all out set.

 

[b-boy]

This workout would not work for me it just does not seem like a workout 1 set??? I like to hit every body part twice a week.

I double dog dare you to try it! you will (1) become very fucking strong and (2) grow like a baby gorilla

this is the exact type of offseason workout i do, rep scheme is a tad different but damn near close!

 

[RazorCuts]

B-Boy you are correct as this type of training seems to be the best for size and strength than any other method i have ever tried. If more would just give it a fair trial they would be amazed.

 

[edge250]

Day 1

Chest

Bench Press 1/6-8 FLOOR PRESS X2
I Press 1/8-10 HAMMER INCLINE
I Flye 1/10-12 NO FLYES

Shoulders

OH Press 1/6-8 LATERALS X2
Side Lateral 1/8-10 SEATED DUMBELL PRESS MIDRANGE OF MOVEMENT
Bent Lateral 1/10-12

Triceps

Lying Tricep Ext 1/8-10 JM PRESS X2
Pushdown 1/10-12 OVERHEAD EXT 20 REP

Day 2

Back

Bent Row 1/6-8 DEADLIFT
Pulldown 1/8-10 BN PULLDOWN TO EARS
D Pullover 1/10-12

Traps

Shrugs 1/8-10 NOT NECESSARY.....DEADLIFT
Upright Row 1/10-12

Biceps

Barbell Curl 1/8-10 BARBELL CURL X2
Seated Dumbell Curl 1/10-12 MACHINE CURL 20 REP

Day 3

Legs

Squat 1/6-8 LEG PRESS X3 20 REP
Leg Press 1/8-10 SQUAT X1 30 REP
Leg Extension 1/10-12

SL Deads 1/8-10 NOT NECESSARY
Leg Curl 1/10-12

Standing Calf Raises 1/12-15 SAME ADD 3RD SET
Seated Calf Raises 1/15-20

Two days on one off. Push/Pull/Rest/Legs/Push/Rest/Pull ect. Hitting each muscle group every 5th day.

MY VERSION THAT I HAVE BEEN DOING WITH GREAT SUCCESS LATELY

 

[edge250]

i have done razorcuts workout and phils workout and have found a mixture of the 2 that works best for me specifically. i have always trained lower volume with increased frequency.

 

[BoaMan]

Edge... Are you still training 3 days on, one day off?

I was wondering how I could throw deads into Phils plan. However, I love DB rows. Maybe I could rotate them.

Do you feel the stiff leg are not necessary because of the deads?

 

[edge250]

Edge... Are you still training 3 days on, one day off?

I was wondering how I could throw deads into Phils plan. However, I love DB rows. Maybe I could rotate them.

Do you feel the stiff leg are not necessary because of the deads?

i dont have a set schedule, i take a day off when i feel i need one or if i did not sleep well the night before, you dont not recover on a set schedule, just because its monday doesnt mean its "chest day". so some weeks i train 7 days per week some weeks i might train 3. stifflegs are not necessary because of regular deads and when i squat and leg press my hamstrings get nailed hard. rear delt exercises are not necessary either when deadlifting heavy or direct trap work for that matter.

 

[edge250]

i also feel dumbell pullovers are not worth the risk to the rotator cuff. if i had access to a good pullover machine though i would use it to pre-exhaust ala dorian yates.

 

[BoaMan]

i also feel dumbell pullovers are not worth the risk to the rotator cuff. if i had access to a good pullover machine though i would use it to pre-exhaust ala dorian yates.

I was referring to DB rows for back, I never do pullovers. I'm working with Phil and follow his program to a T. However, I would like to throw in some deads.

I have a hard time sticking to the 3 on 1 off schedule. So I do the same as you described. Last week I trained like crazy and followed the program 6 days in a row. This week I trained one day and took two off. Partly because I think I'm getting sick.

Thanks, edge!