T Nation

Modified Quattro Dynamo

Ive decided to go ahead and try out this program but modified more to my liking (in regards to training movements etc)

Here’s what my current program looks like (4-6 weeks then switch it up)

Day 1 (Maximal Strength)

  1. Dips (Accentuated Eccentrics)
    Singles 117.5 +(15 lb DB Eccentric)
    10-12 x 1 Rest 1 1/2 Min
  2. Chin Ups / Seated Rows 2 x 10
    3 x 3, 2 X 1
  3. Front Squats 5-6 x 4
  4. Finisher
    Farmers Walks (For Time - Currently at 85 lbs for 1 Minute Walk)

Day 3 (Str Endurance)

  1. Chin Ups 3x3, Static Hold (60-75% 1 RM for Time)
  2. Dips 5 X 15 Rest 3 Mins
  3. Back Squat 5-6 x 3
  4. Finisher - DB Swings 1-2 x 20

Day 5 Hypertrophy

  1. Dips 4-5 x 6-7
  2. Chin Ups 3x3, 2x1/ Seated Rows or BW 3 Finger Chins with Eagle Loops
  3. Romanian DL 4x5
  4. Finisher - DB Snatches
    10-15 Each Arm Light/Medium Weight

Day 7 Speed

  1. Dips
    10-15 Sets of 2 with 25-35% of 1 RM Rest 30-45 Secs
  2. Chin Ups
    3 x 3 , Static Hold for Time
    3.Back Squat
    5-6 X 3 , 50% 1 RM 8-10 Sets of 2 , 45 Secs Rest
    4 Finisher
    Farmers Walks

Off Days are used for Rest or various types of GPP/Plyo work etc…