What I did was do this program for 6 weeks. The same happened to me: significant body comp changes but by week 5 I showed signs of fatigue. I then switched to a low volume approach VERY similar to Dorian Yates’ program and not unlike my"Best Damn program…".

Understand that I list 3-4 sets per exercise. But only the last one is an all-out effort. The first 2-3 sets are preparatory sets but I still want to have a straining effect from them. I leave about 1-2 reps in the tank.

*NOTE: this is my highest intensity phase (which I’ve been doing for 2 weeks. I will stop it the week of the photoshoot and will only go to failure… the intensity is not always that high, going beyond failure must be cycled in and out).

DAY 1 – CHEST & BICEPS

Smith machine incline bench press

1 x 12

1 x 10

1 x 8

1 x 6-8 to failure / rest 20 seconds / do reps to failure again

Machine chest press

1 x 12

1 x 10

1 x 8

1 x 6-8 to failure / rest 20 seconds / do reps to failure again

Pec deck

1 x 12

1 x 10

1 x 8

1 x 6-8 / rest 20 seconds/ do reps to failure again/ drop by 50% and reps to failure

Cable cross-over

1 x 12

1 x 10

1 x 8

1 x 6-8 / rest 20 seconds/ do reps to failure again/ drop by 50% and reps to failure

Standing barbell curls (straight bar)

1 x 12

1 x 10

1 x 8

1 x 6-8 to failure / rest 20 seconds / do reps to failure again / then chest the weight up and do a VERY slow negative… 1-3 reps like that, as long as I can control the negative

Machine curl

1 x 12

1 x 10

1 x 8

1 x 6-8 to failure / rest 20 seconds / do reps to failure again

Single arm seated machine curl

1 x 12

1 x 10

1 x 8

1 x 6-8 then get maximum assisted reps (with the other arm) with slow eccentric (5 sec)

DAY 2 – BACK

Straight-arms pulldown

1 x 12

1 x 10

1 x 8

1 x 6-8 to failure / rest 20 seconds / do reps to failure again / drop weight by 50% and reps to failure

Close-grip supinated lat pulldown

1 x 12

1 x 10

1 x 8

1 x 6-8 to failure / rest 20 seconds / do reps to failure again

Bent over barbell row (I use an EZ curl bar and a supinated grip)

1 x 12

1 x 10

1 x 8

1 x 6-8 to failure / rest 20 seconds / do reps to failure again

Single-arm machine seated row

1 x 12

1 x 10

1 x 8

1 x 6-8 to failure / rest 20 seconds / do reps to failure again

Rear delts machine

1 x 12

1 x 10

1 x 8

1 x 6-8 to failure / rest 20 seconds / do reps to failure again / drop weight by 50% and reps to failure

Yates deadlift (which is similar to a Romanian deadlift but you focus on pulling the shoulders back when lifting the weight up)

1 x 12

1 x 10

1 x 8

1 x 6-8 (to technical failure, not total failure; I don’t want to lose my posture)

DAY 3 – SHOULDER, TRICEPS & TRAPS

Smith machine behind the neck shoulder press

1 x 12

1 x 10

1 x 8

1 x 6-8 to failure / rest 20 seconds / do reps to failure again

Standing DB lateral raise

1 x 12

1 x 10

1 x 8

1 x 6-8 to failure / rest 20 seconds / do reps to failure again / drop weight by 25-50% and reps to failure

Barbell front raise (I use an EZ bar)

1 x 12

1 x 10

1 x 8

1 x 6-8 to failure / rest 20 seconds / do reps to failure again

Machine seated lateral raise

1 x 12

1 x 10

1 x 8

1 x 6-8 to failure / rest 20 seconds / do reps to failure again / drop weight by 50% and reps to failure

Barbell shrugs

1 x 12

1 x 10

1 x 8

1 x 6-8 to failure / rest 20 seconds / do reps to failure again

DB old-time standing row/shrugs

1 x 12

1 x 10

1 x 8

1 x 6-8 to failure / rest 20 seconds / do reps to failure again

Reverse grip triceps pressdown

1 x 12

1 x 10

1 x 8

1 x 6-8 to failure / rest 20 seconds / do reps to failure again / drop weight by 50% and reps to failure

Rope triceps pressdown

1 x 12

1 x 10

1 x 8

1 x 6-8 to failure / rest 20 seconds / do reps to failure again / drop weight by 50% and reps to failure

Single arm reverse grip triceps pressdown

1 x 12

1 x 10

1 x 8

1 x 6-8 to failure / rest 20 seconds / do reps to failure again

DAY 4 – LOWER BODY

Leg extension

1 x 12

1 x 10

1 x 8

1 x 6-8 to failure / rest 20 seconds / do reps to failure again / drop weight by 50% and reps to failure

Hack squat

1 x 12

1 x 10

1 x 8

1 x 6-8 to failure / rest 20 seconds / do reps to failure again

Single leg extension

1 x 12

1 x 10

1 x 8

1 x 6-8 to failure / rest 20 seconds / do reps to failure again / then use the other leg to help during concentric and lower with one leg in 5 sec… do as many slow eccentrics as possible

Lying leg curl

Leg extension

1 x 12

1 x 10

1 x 8

1 x 6-8 to failure / rest 20 seconds / do reps to failure again / drop weight by 50% and reps to failure

Romanian deadlift

1 x 12

1 x 10

1 x 8

1 x 6-8 (to technical failure, not total failure; I don’t want to lose my posture)

I will normally train 3 days on/1 day off, rotating the workouts in the order above.