T Nation

My Insane HFT Split

I’m ready to shock my body into growth. I have been lifting very high volume the last few months- training each bodypart twice a week for sometimes up to 40-50 sets at a time. I’m wanting to switch things up and have read a lot about total body training by Waterbury and poliquin.

I have come up with a HFT routine that I hope will do this… I have A LOT of free time the next 5 or 6 weeks so I can basically just train, eat, sleep, rest, and hopefully … Grow! Please review and critique… would love any opinions.

I am trying to really bring up my back and legs so there are sometimes a few more exercises for these bodyparts than the others…

Here we go:

Day 1- AM

8X5
A1 Back Squat
A2 Seated Row
B1 Push Press
B2 Barbell flat Bench Press
C1 Chin-ups
C2 Dips
D1 Leg Curls
D2 Weighted Crunches

Day 1- PM
5 X 10
A1 Front Squat
A2 T-Bar Row
B1 Straight Leg Deadlift
B2 Wide Grip Lat Pulldowns
C1- Dumbell Incline Bench Press
C2 Seated Bent Over Lateral Raises
D1 Barbell Bicep Curls
D2 Close Grip Bench Press

Day 2- AM
8X5
A1- Leg Press
A2 Bicep Rope Curls
B1- Deadlifts
B2- Tricep Rope Extensions
C1- Power Clean and Press
C2- Hammer Curls
D1- V-bar Lat Pull-downs
D2- Decline Bench Press

Day 2- PM
5 X 10
A1- Sumo Squats
A2- Flat Bench Press
B1- Walking Lunges
B2- Supinated (close grip) pull downs
C1- Bent Over one arm Rows
C2- Dips
D1- Seated Military Press
D2â¿¿Seated Alternating dumbbell curls

Day 3- full body â¿¿lightâ¿¿ circuit- 15-20 reps of each exercise- one per bodypart. 3 or 4 times through. Will include 20 rep squats
OR
Track workout

Day 4- AM
8X5
A1 Hack Squat
A2 Seated Row
B1 Push Press
B2 Peck Deck
C1 Chin-ups
C2 Dips
D1 Lying Leg Curls
D2 Walking Lunges

Day 4- PM
5 X 10
A1 Front Squat
A2 T-Bar Row
B1 Straight Leg Deadlift
B2 Wide Grip Lat Pulldowns
C1- Dumbell Incline Bench Press
C2 Seated Bent Over Lateral Raises
D1 Barbell Bicep Curls
D2 Close Grip Bench Press

Day 5- AM
5 X 8
A1- Leg Press
A2 Bicep Rope Curls
B1- Hammer Strength Low Rows
B2- Tricep Rope Extensions
C1- Power Clean and Press
C2- Hammer Curls
D1- V-bar Lat Pull-downs
D2- Decline Bench Press

Day 5- PM
4 X 12
A1- Front Squats
A2- Flat Bench Flies
B1- Walking Lunges
B2- Supinated (close grip) pull downs
C1- Bent Over one arm Rows
C2- Dips
D1- Seated Military Press
D2â¿¿Seated Alternating dumbbell curls

Day 6- Track workout- sprints/bleachers

Day 7- 30 min incline treadmill walking

Supplemental ab work will be done every other day, with 10 sets of calves on the alternate days.

[quote]skinnymuscles wrote:
I’m ready to shock my body into growth. I have been lifting very high volume the last few months- training each bodypart twice a week for sometimes up to 40-50 sets at a time. I’m wanting to switch things up and have read a lot about total body training by Waterbury and poliquin.

I have come up with a HFT routine that I hope will do this… I have A LOT of free time the next 5 or 6 weeks so I can basically just train, eat, sleep, rest, and hopefully … Grow! Please review and critique… would love any opinions.

I am trying to really bring up my back and legs so there are sometimes a few more exercises for these bodyparts than the others…

Here we go:

Day 1- AM

8X5
A1 Back Squat
A2 Seated Row
B1 Push Press
B2 Barbell flat Bench Press
C1 Chin-ups
C2 Dips
D1 Leg Curls
D2 Weighted Crunches

Day 1- PM
5 X 10
A1 Front Squat
A2 T-Bar Row
B1 Straight Leg Deadlift
B2 Wide Grip Lat Pulldowns
C1- Dumbell Incline Bench Press
C2 Seated Bent Over Lateral Raises
D1 Barbell Bicep Curls
D2 Close Grip Bench Press

Day 2- AM
8X5
A1- Leg Press
A2 Bicep Rope Curls
B1- Deadlifts
B2- Tricep Rope Extensions
C1- Power Clean and Press
C2- Hammer Curls
D1- V-bar Lat Pull-downs
D2- Decline Bench Press

Day 2- PM
5 X 10
A1- Sumo Squats
A2- Flat Bench Press
B1- Walking Lunges
B2- Supinated (close grip) pull downs
C1- Bent Over one arm Rows
C2- Dips
D1- Seated Military Press
D2â¿¿Seated Alternating dumbbell curls

Day 3- full body â¿¿lightâ¿¿ circuit- 15-20 reps of each exercise- one per bodypart. 3 or 4 times through. Will include 20 rep squats
OR
Track workout

Day 4- AM
8X5
A1 Hack Squat
A2 Seated Row
B1 Push Press
B2 Peck Deck
C1 Chin-ups
C2 Dips
D1 Lying Leg Curls
D2 Walking Lunges

Day 4- PM
5 X 10
A1 Front Squat
A2 T-Bar Row
B1 Straight Leg Deadlift
B2 Wide Grip Lat Pulldowns
C1- Dumbell Incline Bench Press
C2 Seated Bent Over Lateral Raises
D1 Barbell Bicep Curls
D2 Close Grip Bench Press

Day 5- AM
5 X 8
A1- Leg Press
A2 Bicep Rope Curls
B1- Hammer Strength Low Rows
B2- Tricep Rope Extensions
C1- Power Clean and Press
C2- Hammer Curls
D1- V-bar Lat Pull-downs
D2- Decline Bench Press

Day 5- PM
4 X 12
A1- Front Squats
A2- Flat Bench Flies
B1- Walking Lunges
B2- Supinated (close grip) pull downs
C1- Bent Over one arm Rows
C2- Dips
D1- Seated Military Press
D2â¿¿Seated Alternating dumbbell curls

Day 6- Track workout- sprints/bleachers

Day 7- 30 min incline treadmill walking

Supplemental ab work will be done every other day, with 10 sets of calves on the alternate days. [/quote]

That is 10 weight workouts plus HIIT in one week. You will need WAY more than 1 day to recover from it. I always struggle with adding too much volume too, but we have to remember muscles grow while resting, not in the gym. This program might work if you did it once through and then rested for at least 5 days like in CW’s new plan.

I’d suggest taking a look at CW’s HF Bible. When you do HF the volume of each workout is less.

How bout changing the 8 X 5 to 6 X6 and the 5 X 10 to 3 X 10-12? WOuld that be more ideal?