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