T Nation

Primer 52 - Sample Workouts?

Thib - Would you post up some examples for the 4 (5) ‘work’ days?

  • Upper Body Hypertrophy
  • Upper Body Strength
  • Lower Body Hypertrophy
  • Lower Body Strength
  • ‘Strongman’ day

TIA.

I might write a follow up article. But I’m sorry, I don’t have time to write complete workouts on my forum.

No worries, just looking for some suggestions.

Try this

Upper body pump

A1. Peck Deck
A2. Chest Dip
B1. Hammer Strength Supinated pull down
B2. Seated Neutral grip row
C1. Lean away cable raise
C2. Neutral grip z press
D1. Standing cable curl
D2. Rope overhead extension

W1. 3 x 10 w2. 3x 12 w3. 3 x 14 w4. 3 x16

Leg strength

  1. Squat variation
  2. Deadlift variation
  3. Olympic lift from hang
  4. Loaded carry

W1. 3 x 4 w2. 4 x 5 w3. 3 x 6 w4. 4 x 7

Cardio CTs running program in athlete lean athlete strong

Upper body strength

  1. Overhead press variation
  2. Horizontal row variation
  3. Horizontal press variation
  4. Chin up variation

W1. 3 x 4 w2. 4 x 5 w3. 3 x 6 w4. 4 x 7

Lower body pump

A1. Leg extension
A2. Leg press quad focus
B1. Seated leg curl
B2. Snatch back extension or reverse hyper
C1. Single leg exercise
C2. Seated calves raise
C3. Accentuated ab crunch

W1. 3 x 10 w2. 3x 12 w3. 3 x 14 w4. 3 x16

CT wrote this for cardio once.
3 x Flying 60m (Gradually build up speed over 30m then go all-out for 60m)
3 x Acceleration 60m (sprint all-out for 60m then maintain 80% of that speed over 30m)
3 x 60m
Multimodal medley 20m prowler/sled pushing + 20m sprint + 20m Farmer walk + 20m sprint for 3-4 sets… the difference is that here the rest period (3 min) is done jogging and not complete rest

This looks like a good approach.

Would the weights stay the same throughout on the strength days given your progression?

What percentage/Rm would you start with on the 3x4?

Using CTs ideas you could do this

Upper body pump

A1. Peck Deck
A2. Chest Dip
B1. Hammer Strength Supinated pull down
B2. Seated rope pull to neck
C1. Lean away cable raise
C2. Full plate raise or viking raise
D1. Standing cable curl
D2. Spider curl or reverse triceps extension

W1. 3 x 10 w2. 3x 12 w3. 3 x 14 w4. 3 x16

Leg Strength

  1. Any squat variation

Week 1: (8,8,8,6,6,4)

Week 2: (7,7,7,5,5,4)

Week 3: (7,6,6,5,5,4)

Week 4: (5,5,4,4,4,3)

Week 5: (5,4,4,3,3,2)

Week 6 (6,5,4,3,2,2)

  1. Any deadlift variation (I am doing snatch deadlifts from a deficit with 2 sec pause on concentric mid shin and 4-5 sec eccentric)

4 x 6-8

  1. Zercher Carry, trap bar carry, farmers walks or prowler push

4 x 30-50m

Lower body pump

A1. Leg extension
A2. Leg press or machine hack squat
B1. Seated leg curl
B2. Back extension or reverse hyper
C1. Single leg exercise
C2. Seated calves raise
C3. Accentuated ab crunch

W1. 3 x 10 w2. 3x 12 w3. 3 x 14 w4. 3 x16

Upper Body Strength

A1. Incline Bench Press

Week 1: (8,8,8,6,6,4)

Week 2: (7,7,7,5,5,4)

Week 3: (7,6,6,5,5,4)

Week 4: (5,5,4,4,4,3)

Week 5: (5,4,4,3,3,2)

Week 6 (6,5,4,3,2,2)

A2. Tbar row, chinese row or 1 arm elbow out row

Week 1: (8,8,8,6,6,4)

Week 2: (7,7,7,5,5,4)

Week 3: (7,6,6,5,5,4)

Week 4: (5,5,4,4,4,3)

Week 5: (5,4,4,3,3,2)

Week 6 (6,5,4,3,2,2)

B1. DB neutral grip z press

4 x 6-8

B2. Chin ups

4 x 6-8

B3. Powell raise

4 x 12-15

Sprints

Exercise Week Sets/Rate Distance/Time
A Moderate Intensity Cardio
(jogging if outside, treadmill or elliptical if inside) 1
2
3
4
5
6 120 bpm *
130 bpm
130 bpm
140 bpm
140 bpm
140bpm 10 min.
10 min.
12 min.
12 min.
B Short Sprints 1
2
3
4
5
6 4 x 40m
4 x 40m
4 x 60m
4x 60m
4 x 80m
4 x 80m

.

.
C Moderate Distance Sprints 1
2
3
4
5
6 5 x 100m
5 x 100m
5 x 200m
5 x 200m
5 x 300m
5 x 300m
.