T Nation

Mike's Serious Growth Split


#1

4 Day Split with Cardio on off Days.

WEEK 1
Day 1 Endurance (13-15 Reps)
Sets/ Muscle Group/ Exercise
3/Back/DB Rows
3/Chest/Incline BB Bench
3/Bicep/Alt DB Curls
3/Calf/Standing Calf Raises

Day 2 Endurance (13-15 Reps)
3/Delts/BB Shoulder Press
3/Triceps/Rope Extensions
3/Thighs/Leg Press
3/Abs/Decline Sit-Up (Weighted)
3/Hamstrings/Leg Curl

Day 3 Strength (10-12 Reps)
3/Back/Wide-Grip Pull Downs
3/Chest/BB Bench
3/Thighs/Deadlift
1/Delts/BB Shoulder Press
2/Calves/Seated Calf Raise
1/Biceps/Preacher Curls
1/Tricep/CG BP

Day 4 Power (8-10 Reps)
3/Thighs/Front Squats
3/Chest/Incline DB Bench
3/Back/Low Rows (Pulley Machine)
1/Delts/Wide-Grip Up-Right Rows
2/Calf/Standing Calf Raises
1/Triceps/Dips
1/Bicep/Pin Wheel Curls

Height:5'10"
Weight:215
Bodyfat:...not good


#2

DAY 1
DB Rows
50x15
60x15
65x15

Incline BB Bench
135x15
145x15
135x10-5

Alt DB Curls
25x15
30x15
25x15

Standing Calf Raise
180x15
180x14
180x13

Wrist Curls
45x15
65x15
75x15

I’m not used to this type of split and its a lot less total volume than I’m used to doing but I liked it.
I guess it was the right time for a change…
We’ll see how it goes.


#3

DAY 2
DB Shoulder Press
40x15
40x15
35x15

Tri-Rope Pulldowns
80x15
80x14
80x15

Leg Press
230x15
280x15
320x15

Decline Sit-Up
BWx15
20x15
25x15

Leg Curls
96x15
108x15
120x15

Wasn’t sure about the first set weights - obviously something I should have taken care of before hand - but for the past 6 months or so I haven’t been going above 6 reps.


#4

DAY 3
Wide Grip Pull Downs
108x12
96x12
96x10

BB Bench
155x12
165x12
145x12

Deadlift (No idea how i’m going to do 4 or 5 sets of these)
185x12
205x12
225x12

DB Shrugs
65x30

BB Shoulder Press
75x12

Seated Calf Raise
100x12
100x10

CG BP
155x12

Preacher Curls
Bar +40


#5

DAY 4
Front Squats
95x10
115x10
135x10

Incline DB Bench
60x10
65x10
65x8

Low Rows (Machine)
144x10
132x10
132x8

Wide-Grip Up-Right Row
Bar +40

Standing Calf Raises
180x10
180x8

Dips
Body Weightx10

Pin Wheel Curls
35x10


#6

WEEK 2


#7

DAY 1
DB Rows
70x15
70x13
65x15
70x13

Incline BB Bench
155x15
145x15
135x15
125x10(FAILED)

Alt DB Curls
35x15
30x15
25x15
25x13

Standing Calf Raise
210x15
210x15
210x15
200x15

Wrist Curls
95x15
95x15
85x15
75x15


#8

DAY 2
DB Shoulder Press
45x15
45x13
40x15
35x13

Tri-Rope Pulldowns
90x15
90x14
90x13
80x15

Leg Press
360x15
250x15
250x14
250x13

Decline Sit-Up
35x15
35x13
30x15
20x13

Leg Curls
132x15
120x15
108x15
108x13


#9

DAY 3
Wide-Grip Pulldowns
120x12
120x10
108x12
108x10

BB Bench(F***ed this one up. Thought I was going for 8-10 reps).
165x10
175x10
175x10
165x10

Deadlift (Absolutely brutal)
235x12
225x12
225x11
225x10

Shrugs (One set to failure immediately following last set of Deads).
70x20

BB Shoulder Press (Went too light)
12x95

Seated Calf Press
120x12
110x10

CG-BP
165x12

Preacher Curls
Bar +45x12


#10

DAY 4
Front Squat
145x10
145x8
135x10
135x8

Incline DB Bench
70x10
65x8
60x8
55x8

Low Rows (Machine)
144x10
144x8
132x10
132x8

Wide-Grip Up-Right Rows
Bar +60

Standing Calf Raises
220x10

Dips
BWx10

Pin Wheel Curls
35x10


#11

it may be coincidence but i think i’m gettting “ramp sickness”…


#12

WEEK 3


#13

DAY 1
DB Rows
70x15
70x13
65x13
60x13
55x13

Incline BB Bench
160x15
140x13
125x13
105x13
95x15

Alt DB Curls
35x15
30x15
25x13
20x15
20x13

Standing Calf Raise
220x13
200x15
200x13
180x15
180x13

Wrist Curls
95x15
95x13
85x13
75x13
65x15


#14

DAY 2
DB Shoulder Press
50x14
50x8
45x13
40x13
35x13

Rope Ext’s w/Pre-Exhaust
90x15
90x13
80x15
80x13
70x15

Leg Press
370x15
320x15
270x15
270x13
270x13

Decline Sit-Up
35x15
45x15
45x13
35x15
35x13

Leg Curls
144x10
132x13
120x13
108x13
96x13


#15

DAY 3
Wide-Grip Pull-Downs
132x10
120x10
108x10
96x12
96x10

BB Bench
180x10
160x10
140x10
120x10
115x10

Deadlift
240x12
230x12
210x12
190x12
185x12

Shrugs to Failure (Immediatley following last set of deads)
70x20

BB Shoulder Press
95x12

Seated Calf Press
130x10
115x10

CG-BP
170x12

Preacher Curls
12x Bar+50


#16

DAY 4
Front Squat
155x10
145x10
135x10
125x10
115x10

Incline DB Bench
70x8
65x8
60x8
55x8
50x8

Low-Rows (Machine)
156x10
156x8
144x10
144x8
132x10

Wide-Grip Up-Right Rows
12x Bar+60

Standing Calf Raise
230x10
230x8

Dips
BWx10

Pin Wheel Curls
10x35


#17

SUPER GROWTH


#18

DAY 1
DB Rows
75x12
75x11
70x12

Incline BB Bench
175x12
175x10
165x10

Alt DB Curls
40x12
40x10
35x12

Standing Calve Raise
230x12
230x10
220x12

Wrist Curls
105x12
105x10
95x12