I put together this program from your work. For me, I almost cannot do the work without using GPC, Brain Candy(regular), and Plazma, and Mag10 post.
I also have a bunch of questions that I will post separately. Sorry, it just makes it easier. You know that my favorite is a low rep program, but, I am having some fun with these Growth Factor workouts. Besides, it is helping me get used to doing higher reps, it is easier on my shoulders and other joints, and I’m enjoying the pumps.
I start off the session with your MAX GROWTH CLUSTERS- then your GF program
Here goes:
DAY 1 - Chest GF + Triceps
DAY 2 - Legs posterior chain dominant
DAY 3 - OFF
DAY 4 - Shoulders GF
DAY 5 - Legs quads dominant
DAY 6 - Back GF + Biceps
DAY 7 - OFF
DAY 1:
Hammer Bench-MAX GROWTH CLUSTERS
Heavy Work: Bench Press
A1 Bench Press, added band resistance 3x 5 rest10 sec.
A2 top half Bench Press 3x 5 rest10 sec.
A3 Then hold the top position, squeezing the pecs for 15-30secs
Complex 1: Press Medley
B1 Incline Dumbbell Press, reversegrip 3x 6-8
B2 Incline Dumbbell Press, normalgrip 3x Max
B3 PushUp,elevated feet 3x Max reps
B4 Dumbbell Press, reversegrip 3x Maxreps
B5 Dumbbell Press, normalgrip 3x Maxreps
B6 PushUp 3 Maxreps rest 3 min.
Complex 2: Kettlebell Flyes and Presses
C1 Kettlebell Flye, low 3x 5-7
C2 Kettlebell Flyes, regular 3x 5-7
C3 Kettlebell Press 3x 5-7 rest 90-120 sec.
Complex 3: Squeeze Press & Flye Combo
D1 Squeeze Press 3 x 5-7
D2 Dumbbell Flye, regular 3x 5-7
D3 Dumbbell Flye, high 3 x 5-7 rest 90-120 sec.
A4. JM press x 6-8 reps
A5. Lying DB triceps extension x 10-12 reps
A6. Rope triceps extension x 15-20 reps
B4. Close-grip bench x 6-8
B5. Floor DB triceps extension (from deadstart on every rep) x 10-12
B6. Close-grip push ups x max reps
3 sets
ANTAGONIST SUPERSET
C1. Machine preacher curl 8-10 full reps + 8-10 bottom half reps
C2. Machine/pulley triceps extension 8-10 full reps + 8-10 top half reps
3 sets
Bodyweight Finisher
E Dip and/or PushUp 50
DAY 2-Legs posterior chain dominant
MAX GROWTH CLUSTERS- RACK DEADS
Mechanical Drop set 1
A1-Romanian deadlift
A2-Sumo deadlift
A3-conventional deadlift
3 SETS OF 5 REPS Each
Mechanical Drop set
B1- Good Morning
B2 - Back Squat
3 SETS OF 5 REPS
C.1 Lying leg curl extended set:
8-10 reps / rest 10 sec / reps to failure (same weight) / drop weight and again 6-8 reps / rest 10 sec /reps to failure (same weight)
D 1-Hip Thrust extended set: or glute ham raise
8-10 reps / rest 10 sec / reps to failure (same weight) / drop weight and again 6-8 reps / rest 10 sec /reps to failure (same weight)
DAY 4 - Shoulders GF
MILITARY PRESS- MAX GROWTH CLUSTERS
Superset #1 Multi-Press Complex
The 6 exercises, done without any rest, are:
A. Seated Muscle Snatch (seated to avoid using the lower body) or
Barbell Cuban Press
B. Behind the Neck Press, Snatch Grip (seated)
C. Behind the Neck Press, Clean Grip (seated)
D. Savickas Press (military press seated on the floor with extended legs and no back support)
E. Bradford Press (standing)-
F. Push Press (standing)
The goal is to do 5 reps for each exercise
Superset #2 Dumbbell Press Multi-ROM
A. 5 partial reps doing only the bottom half of the movement
B. 5 partial reps doing only the top half of the movement
C. 10 full reps
Do 3 sets with about 90 seconds of rest in-between sets.
Superset #3 Shoulder Circles/Scott Press/Press
A. Shoulder Circles 10 reps front-to-back
B. Shoulder Circles 10 reps back-to-front
C. Scott Presses 6-8 reps TWIST IN FRONT OF CHEST ( PINKIES FACING EACH OTHER- TWIST UP AND PRESS)
D. Dumbbell Presses 6-8 reps
Do 3 sets, resting for about 90 seconds between sets.
Superset #4 Dumbbell Lateral Complex
A. Top-Half Front Raise (from parallel to the floor, to overhead) 4-6 reps
B. Lateral Raise 4-6 reps
C. “Y” Lateral Raise with thumbs up 4-6 reps- HANDS IN FRONT AND UP IN :Y SHAPE
D. Outside-In Raise 4-6 reps- BOTTOM TO TOP OF HEAD- THUMBS UP
Perform 3 sets, 90 seconds in between.
Superset #5 Bus Driver/Front Raise
A. Bus Driver 6-8 reps per side- PLATE IS STEERING WHEEL IN FRONT OF FACE
B. Front Raise dumbbells about 1-inch inside shoulder-width, 6 reps-THE FOLLOWING CAN BE DONE WITH A BAR
C. Front Raise index finger in line with outside edge of deltoid, 6 reps
D. Front Raise wide grip, 3-4" wider than shoulder width, 6 reps
We’re shooting for 6-8 reps per side for the bus driver exercises and about 6 reps for each of the three grips on the front raise, but really the goal is to fatigue and to pump up the muscles as much as possible. If that goal is accomplished, it doesn’t matter if you did 5 or 10 reps per position.
DAY 5 - Legs quads dominant
FRONT SQUAT- MAX GROWTH CLUSTERS
B-1-LUNGES
B-2 ZERCHER
B-3 GOBLET
3 SETS OF 5 REPS EACH
Leg extension
C1=8-10 reps feet/legs turned in
C2=8-10 reps neutral
C3=8-10 reps feet/legs turned out
D. Leg press feet high on platform (only heels are on the platform)
3 sets of 12-15 reps with static stretches in between sets.
DAY 6 - Back GF + Biceps
BENT OVER ROW GF CLUSTERS
COMPLEX A
A1. Straight-arm pulldown/rope
A2. Rope leaning pulldown (kneeling)
A3. Rope leaning back row (kneeling)
3 sets
COMPLEX B
B1. Straigth-arm pulldown/bar
B2. Leaning high pulley row
B3. Leaning back high pulley row
3 sets
COMPLEX C
C1. Behind the neck pulldown parallel grip
C2. Pulldown in front upright torso
C3. Pulldown in front leaning back
3 sets
COMPLEX D
D1. Rear delts machine mechanical drop set (hi, med, low, and grip angle
D2. Band wall crawl
3 sets
COMPLEX E
E1. Touchdown raise (!!!) �¢?? pulley with rope
E2. DB overhead shrugs �¢??thumbs up, arms up
E3. Slow leaning forward KB shrugs
3 sets
BRACHIALIS SUPERSET
A1. Close-grip reverse preacher curl x 6-8 reps
A2. Standing mid-grip reverse curl x 10-12
A3. Hammer curl x 15-20
(we didn’t use the same weight for the 3 exercises)
- Do 4 sets
BICEPS SUPERSET
B1. Preacher curl close-grip x 6-8
B2. Standing curl mid-grip x 10-12
B3. Standing curl wide-grip x 15-20
(we didn’t use the same weight for the 3 exercises)
3 sets
ANTAGONIST SUPERSET
C1. Machine preacher curl 8-10 full reps + 8-10 bottom half reps
C2. Machine/pulley triceps extension 8-10 full reps + 8-10 top half reps
3 sets