OK just a warning post this is going to be long.
Hello Al,l Here we go I took the Jump. I was holding off posting opinions on this Well cause It was just a program and they all look good in theory if design well. I wanted to put it to practice first. Now in week four I can already say I am Making Great progress in this early stage and I am LOVING it.
What brought this about was that I was thinking. Over all my training years I had NEVER done a we?ll call it a traditional bodybuilding split. A five day split that breaks down body parts, legs chest back arms shoulders.
Yup NEVER and I have done push pull, legs, tons of Upper lower, and full body stuff but never something like this and YES I was guilty of I admit saying these are not effective. That was short sighted I realize and Like to TRY thing before I put them UP or down. Im open and it was time for this step Hell it just may work and it IS!!! Even the arm day MY God I have never done that but just the first week had me BEGGING for an arm day after a killer leg, arm, and back day. It is NEEDED that and food and rest of course.
So here is the kicker of course it is not totally a traditional 5 day Body part split. I found after searching through TONs of them a split I thought looked to have promise and put a twist to it. The things from the coaches here etc that I have found work for ME. So its kind of a Flex meets T-Nation Program. A high volume body part split with some Dan John, Staley, CW etc thrown in in parts of there work I enjoy and find works for me. So this is how “Phills HVT 5 Day Split” Came to fruition. OOOHHHH Big words.
OK lets get right to the guts of this.
Day 1= Legs
Day 2= Chest
Day 3= Back
Day 4= arms
Day 5= shoulders.
OK to pull from Dan J, Staley, and CW to an extent I changed the start. From Dan I pulled the “eat the Big Toad, from the bucket of Frogs” Get the BIG hard thing done first and all else is Icing. Staley for this portion brings a PR zone of sorts this first part of each day has a set time, 20 mins for all days except arms which is 30 mins due to the Antagonist pair. CW this is a reach but slightly influenced by the Heavy loads he prescribes often and lower reps higher sets. That and “Lift the Damn Weight” Move it Fast and effective.
The rest is 4 sets from 6-8 of each exercise with strict one minute rest periods. Even some forced reps thrown in if the 8 reps is not able to be met.
Progression. Simple. On the PR “Eat the Frog” zone I go through 3-4 lighter warm up sets and them move to a higher load initially about 80-90% once able to get the warm up Plus 7 sets of Doubles I raise the weight. and start it again aiming to get those reps.
On all the other stuff. Well I aim to get 6-8 reps in all the four sets at 60 seconds rest. Once I am able to get those next w/o I raise the weight.
You do however have to Note that if you give that FROG your all and progress you may not progress on the others. But all except One exercise on One days has been progressing in either or strength or reps for 3+ weeks Now NICE
I also came to the quick realization at starting this that my Anabolic Endurance was CRAP. I could move OK weight from all the emphasis on rest, heavy, low reps high sets. Those short rest and 6-8 reps with some forced reps etc was KILLER and is forcing some Great gains. That and if I KILL a Body part it takes that week to heal right and go back again and Progress.
Oh time. The first w/o took a bit longer but once it is routine I am done in right about 1 hour. Good stuff. Just get in GO. No BSing etc. Just hitting the iron.
OK here are the exact days and then I will give an example of this weeks leg w/o I did Monday.
Day 1 legs
A=20 Min PR
Back Squat and Decline Weight crunch ( sets of three on these as an antagonist)
B= Safety Squat (Close Stance, Heels on board, ATG) 4x6-8
C= Single leg extension (left then right then rest that?s a set both must hit 4 8s to progress) 4 x 6-8
D=Lying Leg Curl 4x 6-8
E= Stiff leg DL 4x6-8
F= Cable Ab Crunch 4 x Aim to hit 15 then progress.
Day 2 Chest
A=20 Min PR
BB Bench Press
B= DB Incline Press 4x6-8
C= DB Flyes 4x6-8
D=Decline BB Bench Press 4x6-8
E= Stiff Arm Pullover 4x6-8
F= Lying Incline Leg raise 4 x Aim to hit 15 then progress.
Day 3 Back
A=20 Min PR
Lat P down/Chins
B= Sumo DL 4x6-8
C= Wide Grip Lat Pdown 4x6-8
D=Underhand Bent Over Row 4x6-8
E= High Cross Pullover left then right then rest that?s a set both must hit 4 8s to progress) 4 x 6-8
F= Cable Side Crunch 4 x Aim to hit 15 then progress.
G= Reverse Flyes 4 x 6-8
Day 4 Arms
A=30 Min PR
BB Curls & BB VERY close grip bench (lowered to just under Chin).
B= Preacher curl 4x6-8
C= Over Head Pulley Curls 4x6-8 each arm
D=Triceps Rope Pressdown 4x6-8
E= One Arm Cable kickbacks 4 x 6-8
F= Maybe finish off with some drop set hammer curls Depends on time.
Day 5 Shoulders
A=20 Min PR
Standing Overhead BB press. (Clean and strict press)
B= DB Shoulder Press 4x6-8
C= Lat Raise 4x6-8
D=BB Shrugs 4x6-8
E= Standing Calf Raise Off a block with Pause at bottom 4x6-8
F= Seated calf raise. (alternate right left no rest aim to get 20 reps on four consecutive sets, then raise weight)
G= finger curls & Overhand forearm curls. 4x6-8
Other two days eat and rest. That’s it
OK here is a sample day my leg w/o from Monday. It took just over an hour. Was brutal but Fing awesome. This was the first day I actually went down a few reps on one exercise, the single leg extension, but only after some good progress on both the barbell and ATG close stance safety squats. Assisted or cheat reps are shone like this example 5+3 meaning 5 clean reps and 3 assisted or cheated reps. On single limbed movements it will be L/R like 5/4 unless they both get the same reps then just a single 8.
Day 1 legs 12/19
A=20 Min PR
Back Squat = 135x8, 225x8, 315x5, 381.5x2,2,2,2,2,2,2
Decline Weight crunch 10 x 4 load 45lbs
B= Safety Squat (Close Stance, Heels on board, ATG) 245 x 8, 8, 6+2, 5+3
C= Single leg extension 60.5 x 8, 7, 7/6, 5/6
D=Lying Leg Curl 100 x 8, 8, 8, 5
E= Stiff leg DL 269 x 8, 8, 8, 8
F= Cable Ab Crunch 88lbs x 15, 13, 11, 10
that?s it also have had a GREAT progression in my weakest point the bench this week and doing back today.
Just thought someone might find this interesting. I figure Ill run it a few more weeks maybe a total of 6 then change a few exercises etc and go again. Or hell do something different and come back to this.
Let me hear what you all think.