That’s one hell of a lot of volume. This is taken from another thread.
You know, If you want to try out ramping, then I’d really just do a regular bb split. Those two things kind of go together.
If you don’t want to split stuff up so much, consider this:
(also, I would stay away from rest-pause for now. Do regular sets for a month, then add in RP… Imo rest-pause works better with an exercise rotation, and is dangerous to do on lifts which involve the low-back etc.
If you have questions about RP and how to incorporate it, consider visiting the DC threads on here)
Day 1 - Chest, Biceps, Triceps (yes, in that order to give tris a rest after chest)
Day 2 - Legs
Day 3 - Off
Day 4 - Delts, Back (in that order)
Day 5 - off
Day 6 - either restart the cycle or another off-day… You can do this routine over 3 days a week or repeat it after every 5th day… Your call.
(warmups in this case I’d do something like 8, 5-6, 3-4, work-set or so.
(for each “-”, pick one exercise that fits the category)
-Low incline exercise (bb, db, machine), ramp up over 4 sets with relatively even weight jumps. I’d use 6-10 or so as your rep-range. (move up in weight in small increments once you can do 8, 9 or 10 reps… Make sure you “own” the weight before moving up)
-flat or decline exercise (bb, db, machine) ramp over 3-4 sets. 6-10 on final set.
-alt. db curls, EZ curls, low cable-curls… Whatever. 3-4 sets (could go 8 reps, 4-6 reps, work set), ramped, 6-10.
-incline offset grip curls, preachers, machine curls… 2-3 sets ramped
6-10 or 8-12 on the last set.
-CGP (elbows tucked, grip as wide as necessary so that you can stay fully tucked…), In-Human Press, S-wide-RGB (DC grip), HS dips…
3-4 sets ramped, 6-10 on the last.
-PJR’s, Larry Scott Extensions, Rolling DB extensions on the floor, Lying EZ extensions (bar comes down behind head), … 3 sets or 4 sets ramped.
-Squats, Front squats, Leg Press, Hack Machine squats, Power squats, whatever. 4-5 sets ramped, 4-6 reps on top set (could do two sets here), then rest, reduce the weight some and do a 20 rep widowmaker… (which basically means that after 8-10 reps or so you hold the weight and catch your breath, then grind out a few more reps, repeat until you get 16-20 or so… If you do front-squats as your main exercise, do the widowmaker on the leg-press or hack machine. No warm-ups needed, though you could do one)
-Ham exercise (can be done before quads in case that the widowmaker just leaves you dead on the floor) like rev hypers, lying leg curls, sumo leg presses, SLDL’s… 3-4 sets, 6-10 on the last
-Calves (do the DC protocol for these if you think you can stomach it
-pulldown abs or whatever
-Overhead press of any kind (DB, BB, smith high inclines ala Rühl would probably be a good idea, we’ve talked about them a lot in the forums recently) 4 sets, ramped up, 6-10
-Laterals, better machine laterals if you have a good lateral machine… 2-3 sets ramped… 8-15 or 6-10
-Backwidth (or thickness first, depending on which is weaker in your case): Pulldowns (don’t cheat too much), Rack Chins (if you know how to do them right), pullups (weighted), that kind of thing. 4 sets ramped, 6-12 or so. (I would suggest rack chins or pulldowns or HS machines over pullups here, seriously)… And keep your biceps out of the movement.
Yates Rows, Rack Pulls (only if you didn’t do free-weight back squats and/or sldl’s on leg day. This split shouldn’t have low-back involvement on two days, if you want to do both deads or rack deads and back squats/sldls, rotate them each week/cycle!), Kroc Rows (if you can get the technique down), HS row machines… You get the idea.
Rack pulls are done with a back-shrug at the top, i.e. you pull your delts back, chest out and tense your upper back…
4-5 sets (less for rows, more for heavy pulls), 6-10 or 8-12 at the end if it’s a row (kroc rows are 12-25, and done sort of like a widowmaker squat with the pauses etc)… And one heavy 6-8 followed by one lighter 8-12 (or the other way around) if it’s a rack dead/deadlift.
-rear delts: pinch-grip rows (Grab the plates with their lips pointing out, instead of the bar. 10-15 or so as a rep range then, go light at first! that’s obviously not a regular bo row, weight-wise…), face pulls, rev. pec deck… 2-3 sets, ramped, 8-12
Ok, still with me?
2 grams of protein per lb of bodyweight, and no arguing.
You’ll stay weak forever if you don’t eat.
I’d really suggest that you try such a format out (or a regular 4-way or even 5-way).