T Nation

Power Building 4 Days Workout


#1

Hi coach thib's,
Few times ago , you've posted a workout for powerbuilder/bodybuilder which use the double progression system.
It was this one:
MY IDEAL APPROACH
- Use a lift-based training split (squat day, bench press day, deadlift day, overhead press day, rowing day)
- Train the main lift for strength (strength for a bodybuilder is 3RM not 1RM strength, so training for a 3RM normally means work in the 3-5 reps zone)
- Include one or two assistance exercises, strengthening portions of the main lift (normally done one zone above, so 6-8 reps)
- Finish by an isolation complex doing 3 exercises as a giant set, working the muscles involved in the main lift, sets of 8-12 reps are used

For example:

DAY 1
A. Back squat
5 sets of 3-5 reps using the double progression method
B. Front squat with heels elevated
3 sets of 6-8 reps using the double progression method
C. Bulgarian split squat
3 sets of 6-8 reps/leg using the double progression method
D1. Leg extension 8-12 reps
D2. Lying leg curl 8-12 reps
D3. Hip thrust (I like kneeling hip thrust with band) 8-12 reps

Done as a circuit 3-4 times

DAY 2
A. Bench press
5 sets of 3-5 reps using the double progression method
B. Close-grip floor press
3 sets of 6-8 reps using the double progression method
C. DB incline press
3 sets of 6-8 reps/leg using the double progression method
D1. DB flies or pec deck machine 8-12 reps
D2. DB front raise 8-12 reps
D3. Rope triceps extension 8-12 reps

Done as a circuit 3-4 times

DAY 3
A. Deadlift
5 sets of 3-5 reps using the double progression method
B. Romanian deadlift or goodmorning
3 sets of 6-8 reps using the double progression method
C. Barbell shrugs or snatch-grip high pull from hang
3 sets of 6-8 reps/leg using the double progression method
D1. Back extension 8-12 reps
D2. Lying leg curl 8-12 reps
D3. DB shrugs 8-12 reps

Done as a circuit 3-4 times

DAY 4
A. Military press or push press
5 sets of 3-5 reps using the double progression method
B. High incline DB press
3 sets of 6-8 reps using the double progression method
C. Arnold press
3 sets of 6-8 reps/leg using the double progression method
D1. DB laterals raise 8-12 reps
D2. Rear delts machine 8-12 reps
D3. DB front raise 8-12 reps

Done as a circuit 3-4 times

DAY 5
A. Barbell row (I like "chinese row" where your chest is supported on a bench and parallel to the floor)
5 sets of 3-5 reps using the double progression method
B. Chin-ups or lat-pulldown
3 sets of 6-8 reps using the double progression method
C. T-bar row or seated cable row
3 sets of 6-8 reps/leg using the double progression method
D1. Straight-arm pulldown 8-12 reps
D2. Preacher curl 8-12 reps
D3. Hammer curl 8-12 reps

Done as a circuit 3-4 times

I would like to know (if you can help me) how would you organize this workout for a 4 days of training?
And if it is possible to change it a little for a upper/lower 4 days workout ?
Excuse my bad english.
Thank you very much.


Stuck in a Rut: What Would You Do?
#2

Hi,

I am interessted in the answer.

Coach Thibs if you go here.

Thank you for you advice


#3

I concur wholeheartedly.

Would GREATLY appreciate Coach’s opinion here…


#4

DAY 1
A. Back squat
5 sets of 3-5 reps using the double progression method

B. Front squat with heels elevated
3 sets of 6-8 reps using the double progression method
C. Bulgarian split squat
3 sets of 6-8 reps/leg using the double progression method

D1. Leg extension 8-12 reps
D2. Lying leg curl 8-12 reps
D3. Hip thrust (I like kneeling hip thrust with band) 8-12 reps
Done as a circuit 3-4 times

DAY 2
A1. Bench press
5 sets of 3-5 reps using the double progression method
A2 A. Barbell row (I like “chinese row” where your chest is supported on a bench and parallel to the floor)
5 sets of 3-5 reps using the double progression method

B1. Close-grip floor press
3 sets of 6-8 reps using the double progression method
B2. T-bar row or seated cable row
3 sets of 6-8 reps/leg using the double progression method

C. DB incline press
3 sets of 6-8 reps/leg using the double progression method

D1. DB flies or pec deck machine 8-12 reps
D2. DB front raise 8-12 reps
D3. Rope triceps extension 8-12 reps

Done as a circuit 3-4 times

DAY 3
A. Deadlift
5 sets of 3-5 reps using the double progression method

B. Romanian deadlift or goodmorning
3 sets of 6-8 reps using the double progression method

C. Barbell shrugs or snatch-grip high pull from hang
3 sets of 6-8 reps/leg using the double progression method

D1. Back extension 8-12 reps
D2. Lying leg curl 8-12 reps
D3. DB shrugs 8-12 reps
Done as a circuit 3-4 times

DAY 4
A1. Military press or push press
5 sets of 3-5 reps using the double progression method
A2. Chin-ups or lat-pulldown
5 sets of 6-8 reps using the double progression method
B. High incline DB press

3 sets of 6-8 reps using the double progression method
C. Arnold press
3 sets of 6-8 reps/leg using the double progression method
D1. DB laterals raise 8-12 reps
D2. Rear delts machine 8-12 reps
D3. DB front raise 8-12 reps

Done as a circuit 3 times

E1. Straight-arm pulldown 8-12 reps
E2. Preacher curl 8-12 reps
E3. Hammer curl 8-12 reps

Done as a circuit 3 times


#5

Thank you so much for your answer coach Thibs

That gave me ideas for my training.


#6

Absolutely awesome. This is dead-nuts perfect.

Cannot thank you enough.


#7

Thank you very much .


#8

Hey CT!

Your ablity to program effective training systems is amazing.

If hypertrophy was the main goal would you choose this over your new power look program? I know they are pretty similar in terms of set up so in the end they both probably achieve the same goal but figured it was better to ask before i started it. Either way, really appreciate all the help you give out on these forums.

Joe


#9

[quote]jmoney18 wrote:
Hey CT!

Your ablity to program effective training systems is amazing.

If hypertrophy was the main goal would you choose this over your new power look program? I know they are pretty similar in terms of set up so in the end they both probably achieve the same goal but figured it was better to ask before i started it. Either way, really appreciate all the help you give out on these forums.

Joe[/quote]

Yes, it’s more of a pure hypertrophy program than the power look.


#10

First post.

Signed in just to say how much apprecciated mr. CT’s posts/inputs are


#11

Hi. Can someone please post tha link to this program thanks.


#12

Hi CT. how would you change this program so its just using free weights. I train at home so no cables all machines. Thanks CT


#13

Hi CT. how would you do this 5 day program with only free weights? i train at home and some of the exercises i cant do like t bar rows, straight arm pull downs and back extension. Thanks


#14

[quote]ibby81 wrote:
Hi CT. how would you do this 5 day program with only free weights? i train at home and some of the exercises i cant do like t bar rows, straight arm pull downs and back extension. Thanks[/quote]

Well, a lot of the cable exercises can be done with resistance bands that can be bought on elitefts and wont cost you too much. You can even do leg curls and leg extensions with them.

DAY 1
A. Back squat
5 sets of 3-5 reps using the double progression method

B. Front squat with heels elevated
3 sets of 6-8 reps using the double progression method
C. Bulgarian split squat
3 sets of 6-8 reps/leg using the double progression method

D1. Free Sissy squat 8-12 reps https://www.t-nation.com/training/bulk-up-cut-up-quads-and-tris … middle of article)
D2. Seated leg curl with bands 8-12 reps
D3. Hip thrust (I like kneeling hip thrust with band) 8-12 reps
Done as a circuit 3-4 times

DAY 2
A1. Bench press
5 sets of 3-5 reps using the double progression method
A2 A. Barbell row (I like “chinese row” where your chest is supported on a bench and parallel to the floor)
5 sets of 3-5 reps using the double progression method

B1. Close-grip floor press
3 sets of 6-8 reps using the double progression method
B2. Bent over (45 degrees) dumbbell row
3 sets of 6-8 reps/leg using the double progression method

C. DB incline press
3 sets of 6-8 reps/leg using the double progression method

D1. DB flies or pec deck machine 8-12 reps
D2. DB front raise 8-12 reps
D3. Resistance band triceps extension or lying triceps extension 8-12 reps

Done as a circuit 3-4 times

DAY 3
A. Deadlift
5 sets of 3-5 reps using the double progression method

B. Romanian deadlift or goodmorning
3 sets of 6-8 reps using the double progression method

C. Barbell shrugs or snatch-grip high pull from hang
3 sets of 6-8 reps/leg using the double progression method

D1. Seated goodmorning (easy to find a video) 8-12 reps
D2. Resistance band seated leg curl 8-12 reps
D3. DB shrugs 8-12 reps
Done as a circuit 3-4 times

DAY 4
A1. Military press or push press
5 sets of 3-5 reps using the double progression method
A2. Chin-ups or lat-pulldown
5 sets of 6-8 reps using the double progression method
B. High incline DB press

3 sets of 6-8 reps using the double progression method
C. Arnold press
3 sets of 6-8 reps/leg using the double progression method
D1. DB laterals raise 8-12 reps
D2. DB rear delts raises 8-12 reps
D3. DB front raise 8-12 reps

Done as a circuit 3 times

E1. Straight-arm pulldown with resistance bands OR DB pullver 8-12 reps
E2. Barbell curl curl 8-12 reps
E3. Hammer curl 8-12 reps

Done as a circuit 3 times


#15

[quote]ibby81 wrote:
Hi CT. how would you do this 5 day program with only free weights? i train at home and some of the exercises i cant do like t bar rows, straight arm pull downs and back extension. Thanks[/quote]

Regarding the post above… this article has a video of seated goodmornings https://www.t-nation.com/training/8-new-exercises-for-a-thicker-stronger-back


#16

Thib with double progression, if you wanted to train around 75% of your Max, what is a good target, like 3x8-10?


#17

[quote]Sawinwright wrote:
Thib with double progression, if you wanted to train around 75% of your Max, what is a good target, like 3x8-10?
[/quote]

Yeah, most people will get 8 to 10 reps during an all out set at 75.

However keep in mind that when you do several all-out sets of high reps fatigue builds up and it might be hard to complete all 3 or 4 work sets of 10 with 75%.


#18

Where can I find the article to this workout? And is this one to put to work if wanting to gain quick size with strength which this looks like it does. Also is 3x6-8 double progression the best for size? I like lifting heavy so this looks good for me.
Also can I increase weight for the second and third set if I get 8 reps on the first set or do I have to wait to get it all 3 sets?


#19

Hi ct. Why is there dumbell front raises on bench day and again on shoulder day? Thanks


#20

[quote]ibby81 wrote:
Hi ct. Why is there dumbell front raises on bench day and again on shoulder day? Thanks [/quote]

Can’t you read the program?

There is no shoulder day and no pec day. There is a bench press day and a military press day and the isolation exercises selected target the muscles involved in the lift trained on that day.