T Nation

'One More Rep' Training Philosophy


Just wanted to share it with you all

Day 1 Chest & Calves

Bench Press (BB or DB) 4 sets of 8-10
Incline Press (BB or DB) 4 sets of 8-10
Incline Flyes 4 sets of 8-12
Cable Crossovers 3 sets of 10-15
Calves (Standing, seated, or donkey) 6 sets of 10-20

Day 2 Back & Abs

Bent Over Rows 3 sets of 8-10
Seated Cable Rows 3 sets of 8-10
Dumbbell Deadlifts 3 sets of 6-10
Reverse Grip Pulldowns 4 sets of 8-10
Pullovers 3 sets of 10-15
Abs (sitting, hanging, or cable crunches) 6 sets of 10-20

Day 3 Arms

Curls (barbell or ezbar) 4 of 8-10
Incline DB Curls 3 of 8-10
Preacher Curls 3 of 8-10
Hammer Curls 2 of 10-15
Tricep Pushdowns 4 of 8-10
Close Grip Bench Press 3 of 8-10
Skull crushers 3 of 8-10
Kick backs 2 of 8 to 10

Day 4 Rest

Day 5 Shoulders & Traps

Shoulder Press (DB or BB) 4 of 8-10
Rear Laterals 3 of 8-10
Side Laterals 3 of 8-10
Front Raises 2 of 10-15
Shrugs 4 of 10-20

Day 6 Legs

Lying Leg Curls 5 of 8-15
Squats 5 of 8-15
Leg Press 5 of 8-15
Leg Extensions 3 of 12-15
Lunges 3 of 20
Stiff Leg Deadlifts (DB) 3 of 10-15

Looks interesting. I'm thinking about trying it at least.


so basically 4 days of upper body to 1 day of legs? does not compute.


What do you mean?
This looks like a pretty normal bodypart once weekly split.


Those obviously work only for those roided out freaks on the creatinez, not for all us haaaaardgainers.


But yeah, how is this a "training philosophy?" Looks like any ole split to me.


Thats the name of the book


Looks like a pretty typical split you'd see in a gym.



I thought this was another thread for that guy that looks like a jacked Pacino from Serpico.. nevermind, no beard.. I was wrong


My shoulder day is exactly the same as his.


Shut up. This is bodybuilding.


Dunno whether to interpret this as a good thing or a bad thing?! lol


One of the main things I don't like is the dumbbell dead lifts. I much prefer using a barbell.


x2 especially on a 'back day', DB deadlifts focuses more on legs - like a trap bar deadlift


why are you not using?


Same here


I'm training with a coach right now and using his workout. Next month I go back to solo so I'm looking into routines to do.


You never stated what you're trying to accomplish.

Related, you didn't discuss diet. You didn't discuss your current stats and what you want out of this.

In and of itself, that could be a weight loss routine or a pretty boilerplate bb routine (IMO).


Steely the point of the thread was to share the book's routine with you guys, not "find a routine for me" there are plenty on the site. My comment above yours was directed at kaisermetal. Sorry for any confusion.