Hello guys,
in a few days I’ll finish my actual training program and that’s why I try to build my next program to continue fluently. At the moment I’m in my last week of this program:
I did this 4 split routine because my program before was a 2 split routine (Upper/Lower body) trained 2x-3x times a week and I wanted a different approach after this high frequency routine.
As for now I would say I accomplished better results with a higher frequency instead of a high split or had at least a better response in my muscles especially in my legs.
I always read the newest articles on this website and that’s how I came across this suggested training program from Paul Carter a few days ago:
http://www.T-Nation.com/training/how-to-cure-smallness-with-pain-food
I guess I don’t have to post his outlined routine in this post because you can read it easier at the original post. I tried to build a program out of this and this is what I came up with:
Day 1:
Decline Dumbbell Press - 50%
Pec Dec Maschine - Rest/Pause
Military Press - 50%
Dumbbell Lateral Raise - Rest/Pause
Close-Grip Bench Press - 50%
Overhead Cable Triceps Extension - Rest/Pause
Day 2:
Wide Pull-Up - 50%
Cable Pulldown - Rest/Pause
Barbell Row - 50%
Cable Face-Pull - Rest/Pause
Incline Hammer Curls - 50%
Reverse Close-Grip Preacher Curl - Rest/Pause
Day 3:
Leg Extension - Rest/Pause
Barbell Reverse Lunge - 50%
Lying Leg Curl - Rest/Pause
Single Leg Romanian Deadlift - 50%
Seated Calves - 2x20
Standing Calves - 2x10 (with 2s stop at peak and bottom, 20s peak contraction at the end and 45s loaded stretch after a few seconds rest)
Day 4: Off
Day 5:
Dumbbell Press - 50%
Dumbbell Pull-Over - Rest/Pause
Barbell BTN Press - 50%
Dumbbell Front Raise - Rest/Pause
Dips - 50%
decline Skull Crusher - Rest/Pause
Day 6:
Deadlift - 50%
Rack Pull - Rest/Pause
Cable Wide-Grip Row - 50%
Incline Dumbbell Reverse Fly - Rest/Pause
Incline Zottmann Curl - 50%
Preacher Curl - Rest/Pause
Day 7:
Leg Press - Rest/Pause
Front Squat - 50%
Seated Leg Curl - Rest/Pause
Barbell Romanian Deadlift - 50%
Standing Calves - 2x20
Seated Calves - 2x10 (with 2s stop at peak and bottom, 20s peak contraction at the end and 45s loaded stretch after a few seconds rest)
Day 8: Off
What do you think in general about it?
(I put in some unilateral exercises for my legs because my left leg lacks a bit behind my right one)
I have a few specific questions:
- How many sets would be adequate on each exercise?
- thought about 4 sets for the “50%” exercises and maybe 2 sets for the rest/pause one
-
I put deadlifts and rack pulls as vertical pulling movements on Day 6, is this okay or completely wrong?
-
Should or could I combine this Push/Pull/Leg program with the double stimulation program from Christian Thibaudeau?
I thank you in advance for you suggestions and ideas
Best regards