T Nation

modified joel's program, maximal size

Weeks 1-4

Set/Rep Scheme: 5x8-12

Rest Intervals: 1-2 minutes

Tempo: Slow eccentrics, fast concentrics (e.g., 3 seconds down, 1 second up)

Day 1— Flat Bench(5) ,Incline d.b Bench(5), Skulls(5)
Day 2—Squats(5),Hax Squat(5) Forarms (5)
Day 3—Pull Up’s(5), B.O. Rows(5), Preachers(5)
Off
Day 4—Abs,(5 Upper,5 Lower, 5 Obliques)
Day 5—Shoulders (15, split 3 ways)
Day 6—Deadlifts(5), Good Mornings(5), Calfs(5)
Off
Repeat


Weeks 5-8

Set/Rep Scheme: 12x4

Rest Intervals: 2-3 minutes

Tempo: Slow eccentrics, fast concentrics (e.g., 3 seconds down, 1 second up)

Day 1—Flat Bench (12), B.O Rows(12)
Day 2—Deadlifts(12)
Day 3—Should Press(12), Pull Ups(12)
Off
Day 4—Abs,(5 Upper,5 Lower, 5 Obliques)
Day 5—Squats(12)
Repeat


Weeks 9-12

so i took some of joel’s principles and applied them to my own workout. Gained 6 pounds in the first 3 weeks. Tell me what you guys think.

Set/Rep Scheme: 10x6-8

Rest Intervals: 2 minutes

Tempo: Faster eccentrics, slower concentrics (e.g., 1 second down, 3 seconds up)

Day 1—Chin-ups (10), D.B. Incline (10)
Day 2—Deadlifts(10)
Day 3—B.o Rows(10),Flat Bench(10)
Off
Day 4—Squats(10)
Day 5—Abs,(4 Upper,3 Lower,3 Obliques)
Repeat

so i took some of joel’s principles and applied them to my own workout. Gained 6 pounds in the first 3 weeks. Tell me what you guys think.

Actually today ends the 3 weeks and it’s 9.2 pounds.