He is a pretty well known coach now and trained the likes of Marc Lobliner, Chris Jones and Frank Yang. If you look at his client testimonials he has gotten some people in pretty amazing shape. I found 2 of his routines online which are based on PHAT style training.
The first is 1 upper+1 lower body power workouts and a PPL hypertrophy structure.
The second is 1 upper+1 lower body power workouts and a upper lower hypertrophy structure.
What are you guys thoughts on this style routine, I just ran a full body split for several months and hit a plateau and think its time for a change. I looked at Laynes PHAT but the exercise selection isn't as appealing as JOH's.
The J.O.H.W Training System 1
Day #1 Upperbody (Strength Workout)
Lat Pulldowns 2 sets 4-6 reps
Barbell Bent-Over Rows or DB rows 2-3 sets 3-5 reps
Incline Chest Press 2-3 sets 3-5 reps
DB or Cable Flyes 2 sets 6-8 reps
Machine Side Lateral Raises- 3 sets 8-10 reps
Face Pulls 2 sets 8-10 reps
EZ Barbell Curls 2 sets 4-6 reps
Rope Pushdowns 2 sets 8-10 reps
DB Shrugs 2 sets 6-8 reps
Day #2 Lowerbody (Strength Workout)
Back or Front Squats 2-3 sets 3-5 reps
Leg Presses 2 sets 6-8 reps
Heavy Leg Extensions 2 sets 4-8 reps
Lying Leg Curls 2-3 sets 6-8 reps
SLDL 2 sets 6-8 reps
Standing Calf-Raises 2 set 6-8 reps
Calf-Raises In The Leg Press Machine 2 sets 8-10 reps
First 2 days try and go 85-90% of your max.
Day#3 - Chest & Delts & Tris (Hypertrophy Workout) (last set of the mentioned exercises go to failure)
Incline, Flat or Decline Bench Press 3-4 sets 6-10 reps *** go to failure on last set
Incline, Flat or Decline DB or Cable Flyes 2 sets 8-15 reps
Cable Crossovers or Peck Deck Machine 2 sets 10-15 rep
Smith Machine Shoulder Press or DB Shoulder Press 3-4 sets 6-10 reps
DB Side-Laterals GIANT Sets 3 triple drop sets each set, 10 reps each
One Hand Rope or Cable Pushdowns 2 sets 10-15 reps
Incline or Flat Skull Crushers 3-4 sets 6-10 reps
Day#4- Back & Rear Delts & Bis & Traps (Hypertrophy Workout)
Underhand Pulldowns 3 sets 8-10 reps *** go to failure on last set
Barbell Bent-Over Rows or DB Rows 3-4 sets 6-10 reps
Cable Rows 2 sets 8-12 reps
Machine Pullovers 2 sets 8-12 reps
DB Bent-Over Flies 3 sets suppersetted w/ reverse peck-deck flies 8-15 reps
DB Curls or some variation of it 3 sets 8-12 reps
Hammer Curls or Rope Hammer Curls 2 sets 8-12 reps
DB or BB Shrugs 3 sets 8-15 reps
Day #5 Legs (Hypertrophy Workout)
Squats (Back or Front) 10-15 reps 3-4 sets *** Try and go to failure in the last set.
Hack Squats 10-15 reps 2 sets
Walking Lunges 3 sets (about 30-40 steps)
Leg Extensions 10-25 reps ?? 3 sets
Standing Leg Curls 10-15 reps 2 sets
Seated Leg Curls 10-15 reps 3 sets
SLDL 10-15 reps 2 sets
Standing Calf-Raises 12-20 reps 3 sets
Seated Calf-Raises 12-20 reps 2-3 sets
Last 3 days go about 70-75% of your max Use drop sets whenever you feel like You can use other exercises instead of the ones mentioned, just make sure its the same movement pattern. Example You dont wanna do Barbell Incline Chest presses, go for DB incline Chest presses, etc.
JOH Workout 2
Day #1 - Upperbody (Strenght workout) *Explosive concentrics & 1-2 sec. holds on eccentrics.
Flat or Incline Barbell Chest Press ? 2 to 3 sets - 3-5 reps
Dumbell or Cable Flyes - 2 sets - 5-7 reps
Wide Grip Front Lat Pulldowns - 2 sets - 4-6 reps
Barbell Bent-over Rows or One arm Dumbell Rows ? 2 to 3 sets - 3-5 reps
Machine side Lateral raises - 3 sets - 6-8 reps
Rope Face Pulls - 2 sets - 6-8 reps
EZ Barbell Curls - 2 sets - 3-5 reps
Barbell Skull Crushers - 2 sets - 3-6 reps
Dumbell or Barbell shrugs - 2 sets - 4-8 reps
Day #2 - Lowerbody (Strenght workout) *Explosive concentrics & 1-2 sec. holds on eccentrics.
Back or Barbell Front Squats ? 2 to 3 sets - 3-5 reps
Leg Presses - 2 sets ? 4 to 8 reps
Hack Squats - 2 sets - 3 to 5 reps
Lying leg curls ? 2 sets ? 5 to 7 reps
Barbell or Dumbell Stiff Legged Deadlifts - 2 sets ? 3 to 6 reps
Standing calf-raises - 2 sets ? 5 reps
Calf-raises in the Leg press machine - 2 sets ? 6 reps
** First two days try and perform 85-90% of your Rep max.
Rest day (Wednesday)
Day #3 ? Upperbody (Hyperthrophy workout) * 3-4 sec. holds on eccentrics.
(last set of the mentioned exercises seek failure)
Flat, Incline or Decline Barbell Bench Press ? 3 sets - 4 to 8 reps ***Seek failure on last set
Flat, Incline or Decline Dumbell or Cable Flyes - 2 sets - 8 to 15 reps
Weighted Dips - 2 sets ? 10 to 15 reps
Barbell Bent-Over Rows or One arm Dumbell Rows ? 3 sets ? 5 to 10 reps *** Seek failure on last set, strip sets
Underhand Wide Grip Pulldowns - 2 sets ? 8 to 10 reps
Smith Machine Shoulder Press or Dumbell Shoulder Press ? 3 sets ? 5 to 10 reps
Dumbell side-laterals GIANT sets - 3 triple drop sets each set, 10 reps each
Dumbell Bent-Over Rear Delt flyes - 3 sets superset w/ Reverse Peck-Deck Flyes ? 8 to 15 reps
Dumbell Curls or some variation of it - 2 sets ? 6 to 12 reps
Hammer Curls or Rope Hammer Curls - 2 sets ? 6 to 12 reps
Rope or Cable Pushdowns - 2 sets ? 10 to 15 reps
Flat or Incline Barbell Skull Crushers - 3 sets ? 6 to 10 reps
Dumbell or Barbell Shrugs - 2 sets ? 6 to 15 reps
Day #4 ? Lowerbody (Hyperthrophy workout) * 3-4 sec. holds on eccentrics.
(last set of the mentioned exercises seek failure)
Barbell Squats (back or front) ? 10 to 15 reps - 3 sets *** Try and go to failure in the last set.
Hack Squats ? 8 to 15 reps - 2 sets
Dumbell Walking Lunges - 2 sets (about 30-40 steps)
Leg extensions ? 10 to 25 reps - 2 sets
Lying Leg Curls ? 10 to 25 reps ? 2 sets
Standing leg curls ? 10 to 15 reps each leg - 1 set
Seated Leg Curls ? 10 to 15 reps - 2 sets
Stiff Legged Deadlifts or Sumo Deadlifts ? 8 to 15 reps - 2 sets
Standing calf-raises ? 12 to 25 reps - 2 sets
Seated calf-raises ? 12 to 25 reps - 1 set
Calf-raises in the leg press machine ? 30 reps to failure ? 1 set
Last 3 days seek about 70-75% of your Rep Max. Make use of drop sets whenever you feel like.