OK DO K
Well got a bit of time to peck a readable outline of the total body plan I have been doing.
I see no objection by vroom (thanks bud) so I will throw it up here.
This will be good. I have wanted to post it for criticism and feedback anyhow.
Phill’s total body plan:
Ok here is what I have planned out. Trying to stick to mainly compound movements (ATLEAST 4 of the six prescribed exercises) with exception of Day E.
Day E: This day was the toughest for me. One that I would and do detest to a point, and normally would NEVER include. I use nothing but primarily isolation movements to hit the entire body. At this point I have done this day 2 times and it has proven to even be a little fun. Just another way to keep things fun, fresh and interesting. Also giving yet another stimulation that I am Not used to, and allows me to just mix it up a bit and wing it if I like… These workouts have lasted a bit longer around 90 minutes. I giant set them, and cut the rest periods a bit.
Goal for all days is to hit the entire body in a good fashion. Some days it is inevitable that certain muscle groups get more attention than others, but I am hoping none get ignored in totality. Then they will also be hit to a greater degree on different days.
Three days a week rotating the w/o’s So you don’t do the same w/o any given week, or by the same parameters until 5 weeks is complete.
Week 1= A, Off, B, Off, C, Off, Off
Week 2= D, Off, E, Off, A, Off, Off
Week 3= B, Off, C, Off, D, Off, Off
Week 4= E, Off, A, Off, B, Off, Off
Week 5= C, Off, D, Off, E, Off, Off
Reps sets loads rest etc.:
Ok, reps and sets for the days.
I Have been on a LONG string of work outs that has been based mainly on lower rep moving lots of weight. I have made significant gains in strength, but was woke the hell up a couple days ago upon trying out some 20 rep sets of squats and deads. So this will be incorporated on the first day of the week as it is where I am lacking, and HATE the most, and will probably see the most benefit at first. The sets will raise by one and reps will half as with each successive w/o of every week.
Rest will be between 120-60 dropping as the week progresses
I have roughly figured that I use 40-50% on the 20 rep days, 70-80% on the 10 rep days, and from 85-95% on 5 rep days. This is at the start. There are some outliers, but this has been close with most exersises.
The goal on the first two days is to complete each and every set with the prescribed reps (not failing), but it should be a hell of a challenge. Also progressing by adding a few % to the load with each repeat.
The 5x5 day however will be done to Failure (if NEEDED) where you do the usual 5x5 prescribed routine. Choose a weight you can do 5rm. Then try and get 5 sets of said load. Only progressing to a new load when you are able to complete all sets for all reps. This day is followed by 2 days of rest as opposed to the one day following the others.
This has proven to be good so far. Allowing me to be Fresh and ready to hit each w/o to full intensity.
Day 1 = 3 sets 20 reps 120 seconds rest
Day 2 = off
Day 3 = 4 sets 10 reps 90 seconds rest
Day 4 = off
Day 5 = 5 sets 5 reps 60 seconds rest ( same as above for progression)
Day 6&7 off
All work will be done in super set fashion for the most part.
Optional work will be added at the end of the workout’s hitting the abs, and any other movements I feel hit body parts that didn’t get proper stimulation from the w/o. Total time kept to 60-75 minutes.
B2)single leg ex 3x10
C1)Arnold Press 3x10
C2)preacher curls 3x10
Rev. cbl flys 3x10
On this example day I added in additional chest and back work. I simply keep the additional work under the same rep scheme of the given day.
May add in a day during the week in which I do abs, and will be doing three or so days of cardio. Mostly low-moderate intensity. Weighted walking, sled dragging, bike rides, just being active you know. Etc…
A1. Flat bench
A2. Bent Over Rows
B2. Stiff deads
C1. Side Lat raise
C3. Calf Raises
A1. Dips (wide grip)
A2. Upright Rows
B1. Dead Lift
B2. Leg Extension
C1. Arnold Press
C3. Preacher curls
A1. Incline Bench
B1. Hack Squat
B2. Good Mornings
C1. Front lat raise
C3. Press Down
A1. Decline bench
A2. Db Rows
B1. Front squat
B2. Leg Curls
C3. Seated Calf raise
A1)sin leg ex
A2)stiff arm p over
B3)bb tri ex
C1)Super Wide stance high bar squat
C3) rev cbl fly
(this day is variable drawing on weaknesses and body parts that were not hit well enough in recent past w/o’s)
That’s about it. It has proven to be a nice change after three weeks, even though a bit of a challenge to find the right load for the prescribed days sometimes. That will get better as I begin to repeat them and progress starting the sixth week.
Just another way for me to mix it up a bit.
Throw me some feedback.