Heavy Workout
Squats – 5 sets of 5, 1 set of 10.
Perform 2 warmup sets followed by 3 all-out sets of 5 reps. Pick a weight that makes you struggle to get 5 reps on all 3 work sets. Add weight at the next heavy workout and again whenever you manage 5 reps on all 3 sets. After the last set, drop down in weight for 1 set of 10 reps. The 10 reps should be next to impossible to perform.
Flat Bench Presses – 5 sets of 5, 1 set of 10.
Follow the same plan as squats.
Deadlifts – 5 sets of 5.
The same as above, but omit the higher-rep set.
Push Presses – 5 sets of 8.
Do 2 warmup sets of 8 followed by 3 work sets, going as heavy as possible for 8 reps.
Barbell Curls – 5 sets of 8
As above.
Incline Situps – 3 sets of 45.
Perform 15 reps as regular situps, 15 twisting to the right, and 15 to the left.
Light Workout
Squats – 5 sets of 5.
Use a weight that’s 60 to 65% of the weight you used in the heavy workout. You’ll probably need only one warmup set, so you can do the remaining 4 sets with you work weight. Concentrate on speed and explosiveness. The concentric portion of each lift should be done as quickly as possible.
Flat Bench Presses – 5 sets of 5.
As above.
Good Mornings – 5 sets of 5.
This exercise is great for building strong lumbars. Perform 2 warmup sets followed by three heavy sets of 5 reps. Heavy, of course, is relative on this exercise. The mechanics of the exercise don’t allow for great poundages, thus, it falls on the light day.
Seated Dumbell Presses – 5 sets of 8.
Do 2 warmup sets followed by 3 all-out work sets.
Concentration Curls – 5 sets of 8.
As above.
Crunches – 3 sets of 45.
Perform these as you did the incline situps in the heavy workout. I put them on the light day because they don’t involve the effort that other ab exercises do.
Medium Workout
Squats – 5 sets of 5, 1 set of 2.
Perform 2 warmup sets just as you did on the heavy day followed by 3 sets of 5 reps with a weight that’s less than what you used at that workout. I like to use around 85% of what I did on the heavy day. After your 5th set rest a few minutes and do a heavy double with more weight than you used on your heavy day. That will prepare you for the upcoming heavy day, when you’ll attempt to use the weight used for a double here 5 reps.
Flat Bench Presses – 3 sets of 5, 1 set of 2.
Same as above.
Stiff-legged Deadlifts – 5 sets of 5.
Do two warmup sets followed by 3 heavy sets of 5. The weight you use on these should be somewhere between what you use on the good mornings in the light day and the deadlifts in the heavy day.
Behind the Neck Presses – 5 sets of 8.
Do 2 warmup sets followed by 3 heavy sets.
Barbell Curls – 5 sets of 8.
As above.
Hanging Leg Raises – 3 sets of 45.
Perform these to the front, right, and left side.
Here are some tips to help you get the most out of this program:
- Stick with it for least 8 weeks.
- After a month on the program, increase the weight you use on the light and medium days. Go to 75% on the light day and 90% on the heavy day.
