T Nation

Applying the Shotgun Method

Hows this look for a setup using the Shotgun Method? I think I’m going to take this plan for the next 4-6 weeks and see how it goes. I was just wondering if these exercise would work well with this program. Any input about how to modify it better would be greatly appreciated. Thanks.

Shotgun Day (A). (Day 1)

Bench Press
Sets: 8
Reps: 4-6
Rest: 120 seconds

Weighted Pull-up
Sets: 8
Reps: 4-6
Rest: 100 seconds (alt. 120 seconds)

Squat
Sets: 8
Reps: 4-6
Rest: 120 seconds

Troubleshooting Day (A) (Day 2)

Incline DB Bench Press
Sets: 4
Rest: 50 seconds

Decline Bench Press
Sets: 4
Rest: 60 seconds

Cable Fly�??s
Sets: 4-5
Rest: 60 seconds

Chest Extensions
Sets: 4
Rest: 30-45 seconds

Dips
Sets:3
Rest: 60

Skull Crushers
Sets: 4
Rest: 45-60 seconds

Tricep extensions
Sets: 4
Rest: 45 seconds

(Day 3 Rest)

Shotgun Day (B). (Day 4)

Bench Press
Sets: 8
Reps: 4-6
Rest: 120 seconds

Weighted Dips
Sets: 8
Reps: 4-6
Rest: 120 seconds

Squat
Sets: 8
Reps: 4-6
Rest: 120 seconds

Troubleshooting Day (B). (Day 5)

Pull-ups
Sets: 3
Rest: 60 seconds

Superset Delt work (front, side,…)
Sets: 3
Rest: 80 seconds

Zottman Curls
Sets: 4
Reps: 7-10
Rest: 100 seconds

Incline DB Curls
Sets: 3
Reps: Both hands 7-10
Rest: 60 seconds

Preacher Curls
Sets: 4
Rest: 60 seconds

Seated Shoulder Presses
Sets: 4
Reps: 7-12
Rest: 60 seconds

Calf extensions
sets:5
Rest: ?

(Rest Day 6)
(Rest Day 7)
(Repeat)

Oh and I’ll likely add a Troubleshooting Day C just to switch it up a bit and depending on my needs

You’re trying to do too much. Why can’t you just follow the program? If you think you can add that much volume, it means you aren’t giving enough effort to the exercises that should be in place. The program only recommends 2 troubleshooting days, with only 4 exercises.

Ah i missed that part about there only being 4 exercises. I’ll shave off a few things then. As for following the program I believe I am except for the excess of troubleshooting days which I’ll fix. Any more suggestions? Thanks

I recently just tried the shotgun method but I felt I was overtraining and stopped

Troubleshooting days are for lagging parts…if its chest ; do about 2 exercices on both days + the day of bench on the shotgun days…no needs no to a complete chest workout!!!