The Brotherhood

Weeks 1 and 2 : DELOAD

I will be deloading for the next two weeks @ 75% of my maximal rep range weights.

My split is as following. It is a high volume high frequency program by Layne Norton

Day 1 - Upper Body

Deadlifts 3-5 x 3
Bent Over BB Row/T-Bar Row/Yates Row 6-8 x 3
Semi Wide Pullups/Pulldowns or Hammer Pullups/Pulldowns 6-10 x 3

DB Chest Press 4-6 x 3
Cable Crossover/DB Flyes/Pec-Dec 2 x 10-15

DB Shoulder Press/BB Shoulder PRess/BTN Split Press 3 x 5-10
DB Lateral Raises/Cable Lateral Raises 3 x 10-15

Skullcrushers/Close Grip Bench Press/ Parallel Bar Dips(weighted) 4 x 8-12
DB Curls/BB Curls/Hammer Curls/Incline Curls 4 x 6-10

Day 2 - Leg Day

Back Squats/Front Squats/Leg Press 5 x 3-5
Leg Extensions 5 x 10-15

Glut-Ham Raises/Romanian DL 3 x 3-6
Lying Leg Curls 3 x 10-15

Standing Calf Raises/Leg PRess Calf Presses 4 x 8-12
Seated Calf Raises 3 x 10-15

Day 3 - Off

Day 4 - Chest, Delts, and Bis

DB Chest Press/Incline Chest Press(BB or DB) 3 x 4-8
Incline Chest Press or Chest Dips(weighted) 3 x 6-10
Pec Dec/Cable Xover 2 x 10-15

BB/DB Shoulder Press or BTN Split Press 3 x 5-10
DB Lateral Raises 3 x 10-15
DB Shrugs 3 x 8-12

DB/BB/Incline Curls 4 x 6-10
Concentration/Preacher/Spider/Hercules Curls 2 x 10-15

Day 5 - Back and Tris

Close Grip Lat Pulldown/Pullups 3 x 6-8
Widge Grip 3 x 10-15
T-Bar/Bent Over/ Yates Rows 3 x 6-10
CG Cable Rows 3 x 8-12
DB Pullovers 2 x 10-15

Skullcrushers/CGBP/Dips/Pushdowns 4 x 8-12
Pressdowns/Reverse Pressdowns 2 x 10-15

Day 6 - Leg Day

Back/Front Squats/Leg Press 3 x 6-8
Front Squats/Lunges(Stationary)/Single Leg Leg Press 2 x 8-12
Leg Extensions 3 x 10-15

SLDL/GHR - 3 x 6-10
Leg Curls - 3 x 10-15

Standing Calf Raises/Leg Press Calf PResses 4 x 8-12
Seated Calf Raises 3 x 10-15

Day 7 - Off

davtown

Looks like a grueling routine, I'm looking forward to seeing how you do with it once you get going.

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--Training Journal--

current/goal
D: 350/380
S: 280/300
B: 235/260