I’m gonna start putting some mass on my frame for the next 6-9 weeks. I’ll use Paul Carters Big-15 for that. For those that don’t know, it’s centered around breaking rep maxes in the big lifts with what he calls 50% sets, which is basically one all-out set, rest one minute, try to get half the reps from the first set. Before that, a 5,4,3,2,1 rep ramp (“over warm-up”) is used to work up to a moderately heavy single to prime the 50% set.

I’ll use Paul Carters 3 Big/3 Small split, which is a rotational Upper Lower split, so it’s gonna be upper body twice, lower body once the first week, lower body twice, upper body once, the second week. That makes for three Big sessions per week, in addition to that, there will be 3 Small sessions dedicated to arms, abs, neck, rotator cuff, vag etc.

First week:

Monday, 1905

Bench Press:

[paused]

50 kg x 5

65 kg x 4

80 kg x 3

90 kg x 2

105 kg x 1

[first rep paused]

90 kg x 20 + 10 (50% set)

/14 min

Chin-ups:

BW x 5

+5 kg x 4

+10 kg x 3

+15 kg x 2

+20 kg x 1

+10 kg x 15 + 5 (50% set)

/10 min

Ring Dips 5x10

/8 min

One-arm DB Row w/ Fat Gripz 32 kg:

1x15, 2x10, 1x5 / side

/11 min

Tuesday, 2005

Ab Wheel Rollout 3x20

/9 min

Sit-ups 2x20

/3 min

Super set:

EZ Curl 25 kg x 20, 15 kg 4x20

Cable Pushdown 50 kg 5x20

/15 min

Wednesday, 2105

Squat:

70 kg x 5

85 kg x 4

100 kg x 3

130 kg x 2

145 kg x 1

125 kg x 12 + 6 (50% set)

/16 min

Leg Press:

80 kg x 30, 120 kg x 30, 150 kg x 20, 180 kg x 20, 200 kg x 10, 220 kg x 10

/25 min

Prone Cable Leg Curl 10 kg 3x20

/10 min

Calf Raise [in Leg Press] 120 kg 3x20

/7 min

Thursday, 2205

A1 Face Pull 30 kg 2x20, 20 kg 3x20

A2 Lateral Raise 2x4 kg 2x20, 2x3 kg 3x20

/15 min

B1 COC Trainer [no set] 5x20 / side

B2 Sit-ups 5x20 / side

/10 min

Friday, 2305

Overhead Press:

[first rep cleaned]

30 kg x 5

40 kg x 4

50 kg x 3

60 kg x 2

70 kg x 1

60 kg x 12 + 6 (50% set)

/10 min

Seated Cable Row 50 kg 5x12

/11 min

Incline DB Press 2x30 kg:

350 method 20, 15, 7

*basically, with the 350 method you try to get 50 reps over three sets with exactly 2 minutes rest in between. So, for me to get to the goal of 50 reps, I’ll have to do eight more reps over the course of the three sets.

Saturday, 2405

A1 DB Hammer Curl w/ Fat Gripz 2x10 kg 5x15

A2 Cable Pushdown 30 kg 5x15

/16 min

B Seated Calf Raise 20 kg 5x15

NOTES:

First week of Big-15 went pretty well. Bodyweight is up to 80 kg. Gonna up the weight on the Bench Press. I’m gonna have to set some nice little goals on what I want to do rep wise on the main lifts for this Hypertrophy phase. I have no doubt that this will lead to bigger one rep maxes in the future. Another think I’ll start doing is grading sessions like Paul Carter does. Basically, there are 80% sessions, +10% sessions and -10% sessions. The goal is to have as many “solid” 80% sessions as possible, with a few +10% sessions and as little -10% sessions as possible. Very similar to something Dan John wrote about a couple of years ago.