If you remember, not too long ago, I wrote out a program that I gave out to some of my Fraternity brothers. It's based on stuff I have experience with was doing with with my training partner.
Well this is part two of the program. It's not rooted in science, or studies. No fancy buzzwords or shit like that. Just hard training.
You can find phase one here.
Que Strength Phase 2:
Now that the first four weeks are done, you have a decent (or better base) of not only
Well this is part two of the program. It's not rooted in science, or studies. No fancy buzzwords or shit like that. Just hard training.
You can find phase one here.
Que Strength Phase 2:
Now that the first four weeks are done, you have a decent (or better base) of not only
conditioning, but now you know how to execute sets, reps, rest periods, etc.
However, be real with yourself. If you feel you need to do a another four weeks of the first
phase, do it. just increase the weight a bit on your exercises. Because shit only hits the fan
from here.
Now you are going to move into a bodypart split. Meaning you are going to start working some
parts on individual days. If this sounds easier, it isn’t necessarily. More volume for individual
parts and some intensity techniques await, although not a lot.
Day 1: Back
Day 2: chest/shoulders
Day 3:off
Day 4: Legs
Day 6: Upper Body Flush
Notes: I want you to buy a notebook. It will serve as a logbook for your workouts. In it you’ll
record the exercise, sets, reps. This will serve as sort of a map. The goal is to increase weight
(or even reps) a bit each week. This won’t always happen, but you should push for it.
Day 1: Back
Chins: I waan 50 reps to start out. Ideally I want 5 sets of 10. Rest as long as it takes for you to recover.
Bent over Barbell rows: 3 sets of 8, with two warm-up sets
This is a bread and butter exercise, but the way I want them done is at a 90 degree angle. That means you pause each rep on the ground for one second and row up to your lower abdomen.
Pull your elbows back towards your waist. Do not go very heavy on these until you get the form down.
One arm dumbbell Rows: 3 sets of 12
When you do rows make sure you’re also completely bent over at the waist. Again, pull the
elbow on the rowing arm back. Almost like you’re starting a lawn mower. On the last set I want a drop set. Do your heaviest set of 12, drop the dumbbell and grab a lighter one for a set of 8, do another drop and do a set of 8, so it should be 12-8-8.
Lat Pulldowns: 3 sets of 12
Standard lat pulldown. But make sure you emphasize squeezing your back and I want a one
second contracton at the bottom. Pull the bar to your chest.
Seated cable row: 3 sets of 12
Make sure you get some what of a stretch on this. Nothing crazy, just enough to make a slight pull in your lats.
Day 2: Chest/shoulders
Machine flye: 3 sets of 12
Do these with a HARD squeeze at the top of the movement and a good stretch.
Incline press with a pause : 3 sets of 8
I want these as heavy as you can go for a set of 8. But touch the bar to your chest, hold it there for a second a explode up. These are tough. If you have shoulder issues, just hold it slightly above your chest and explode up.
Dips: bodyweight for 3 sets of 12. Only 60 seconds rest between sets.
Dumbbell press: 2 sets of 8, then 2 sets of max reps.
Heavy on these. On your max reps, you will drop the weight 5-10 lbs. Put your weight and reps in your log book. Try and beat that number each week. May not happen, but the main thing is that I want you to push hard.
Shoulders:
Military press: 3 sets of 10
Nothing special here. Don’t even go real heavy as the previous pressing has you a bit worn out.
Laterals: 3 sets of 10
Rear laterals: 3 sets of 15
Do these on a free weight incline bench at a 30-45 degree angle.
Triceps: Pressdown: 3 sets of 12, seated dips: 3 sets of 12
Day 3: Rest, that means REST. Not go run a mile, play volleyball, play basketball or anything because tomorrow is tough!
Day 4: Legs
10 minute warm-up on the bike. I want this moderately intense to where you’re not tired, but
break a sweat. DO NOT SUBSTITUTE THIS WITH A RUN OR JOGGING!
Leg Curl (seated or lying): 3 sets of 12:
Rotate seated and lying leg curls by the week, so if you start off this week with lying leg curls, start up with seated leg curls next week. I want these with a hard squeeze at the bottom (or top) of the movement.
Squats: 4 sets of 8
These should feel good after leg curls. Take as many sets as you need to warm up and then
dive into your work sets. Notice I dropped the reps by two. That means the weight goes higher.
Leg Press: 3 sets of 20
Put your feet narrow and low on the platform with your knees straight as you lower the weight. I want these to beat the shit out of your teardrop and quads. Keep the weight moderate and rest periods low. Around 60 seconds. Push hard on these.
Stiff Leg Deadlifts: 3 sets of 12
Good stretch at the bottom: DO NOT ROUND YOUR BACK!
Day 5: Upper Body Flush Pump
This is a pump day, think of this as active recovery. This will be done in giant set format
Lat Pulldowns
right into
Machine press
right into
Laterals
right into
Bicep Curls
Right into
Tricep Pressdown
3 rounds: 12 reps each, 2 minutes between each round.
This is not meant to be a very difficult
workout, but to push nutrient rich blood into the muscle to help recovery. Adjust weight
accordingly.
Rest: THAT MEANS DO NOTHING AGAIN!
As you can see above, just hard ass work. Try it and let me know what you think!
As you can see above, just hard ass work. Try it and let me know what you think!
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