Based on my previous post, after a couple of weeks of vacation, I’m ready to embrace a new long term training protocol… Ispired from DC training and JP.
I Will train three days a week, alternating A and B routine. Every exercise has 2-3 warm up sets then 2 all out sets (top set and back off). Progression model Is double progression for each individual set. Chase the logbook.
Bench Press 1x6-10; 1x10-15
Barbell Row 1x6-10; 1x10-15
Seated Barbell Press 1x6-10; 1x10-15
Chin Ups (assisted/weighted if needed) 1x6-10; 1x10-15
Dips 1x6-10; 1x10-15
Ez bar curl: 1x10-15; 1x15-20
Hammer curl: 1x10-15; 1x15-20
Calves 8-12 slow reps (tempo 2-5-2-2) + double rest pause
SLDL 1x6-10; 1x10-15
Back squats 1x6-10; 1xwidowmaker
I won’t rotate exercises, yet as soon i can’t progress One exercise for two weeks (3 workouts) the exercise Will be replaced with another for the same muscle group (i.e flat bench/incline bench; dips/close grip bench…)