hello…
Ive hit a bit of a rut in my training so im looking for a new training plan and i have 2 questions i was wondering if anyone could help.
1st question… the other day whilst browsing i found a link to a training plan done by Christian Thibaudeau… i wrote it all down but ive lost it and now i can find the thread for the life of me…
im making my way thru all his articals but its going to take a while, so if any one knows the thread and can post it, i would be v.v.v thankfull…
The plan from what i remember was an optimal volume workout plan that incorporated about 5 supersets in each training day which consisted of 5 reps and 5 set in each exercise and was a four day a week plan.
2nd question…i would was woundering if i could get some feedback on this training plan as a bulking plan?
Monday: BACK AND SHOULDERS
Exercises
Overhand pull-ups - 4 S/12R
Superset 1
Clean and jerk with a front squat - 4S/10R
Weighted twisting back extensions - 4 S/12R
Seated rows - 4S/8R
Upright rows - 4S/8R
Reverse flys - 4S/8R
Dumb-bell deadlifts - 4S/12R
Core workout - 4S/12R
Weighted sit-ups - 4S/12R
Reverse crunches - 4S/8R
Hanging leg raises - 4S/8R
Tuesday: CHEST AND OBS
Exercises
Flat dumb-bell press 4S/12, 8, 6, 6, 2R
Superset 1
65 degree incline EZ bar press - 4S/6R
45 degree incline flys - 4S/12R
Pull-overs - 3S/8R
Dips - 4S/3R
One arm cable rotational press - 4S/8R
Decline Russian twists - 4S/8R
Side leans - 4S/8R
10k run
Wednesday: LEGS
Exercises
Farmer’s walk - 4S/12R
Jump squats - 4S/8R
One legged leg press - 4S/10R
One legged leg extensions - 4S/12R
One legged squats - 4S/6R
Standing calf raises - 4S/15R
Donkey calf raises - 4S/15R
Thursday: ARMS
Exercises
Underhand pull-ups - 4S/12R
Exaggerated dumb-bell curls - 4S/8R
Sumo curls - 4S/6R
Ape curls - 4S/10R
Superset 1
Overhand cable pushdowns - 4S/8R
Overhead cable press - 4S/8R
Underhand cable pushdowns - 4S/8R
Close grip bench press - 4S/12R
10k run
Friday: CHEST AND ABS
Exercises
Dumb-bell bench press - 4S/15R
Double hand pull-overs to flat fly - 4S/6R
Superset 1
Seated chest press - 4S/10R
Press-ups till failure
Single arm peck deck - 4S/12R
Bar-bell roll-out - 4S/6R
Leg raises - 4S/6R
Weighted sit-ups - 4S/6R
Saturday
Light run
Sunday
Rest
thx in advance