[Week 9's Topic] - Which Training Program?

~~Hacking is a Felony~~ · 07-05-2005, 05:20 PM

This weeks discussion ... Which Training Program?

Post a detailed version of the best program you've used (or currently using) and have had results from.

Please format to break down each day's exercises, rep count, days off, etc.

Example:

Day 1: Exercises, set and rep count

Day 2: Exercises, set and rep count

Day 3: rest

Day 4: etc...

Let's hear what everyone has to say ...

**BobThePotato** · 07-05-2005, 05:37 PM

I realy enjoy my current program. 2 days on 1 day off 2 days on 2 days off. Rep range 3-12 although usually down close to 4-6. Day1 chest shoulder tris, Day2 Back Bis forearms, Day3 Quads hams calves.

**Peaked_18** · 07-05-2005, 07:14 PM

I always liked doing my own program. It's something that fits my bodytype and I grow well with it. I seem to respond to high volume workouts alot better then some people.

Monday = Chest/Triceps/Calves
Bench Press* 6x 25,20,10,8,6,4.
Incline Press 4x 10,8,6,4.
Flyes 4x 12,10,8,6.
Dips or Cable Crossover 3x 12,10,8.
Lying French Press 4x 12,12,12,12*
Close-Grip Press 4x 12,12,12,12*
Pressdowns 4x 12,10,8,8.
Standing Calf Raises 3x failure.

*Same reps range, increase weight, super-set.

Tuesday = Delts/Traps/Abs
Light rotator cuff warm-up
Seated Military Press* 6x 15,15,12,10,8,6.
Front Raises 4x 15,15,15,15*
Side Laterals 4x 15,15,15,15*
Bent-Over Laterals 4x 15,15,15,15*
Upright Rows 4x 15,10,8,6.
Shrugs 4x 12,12,12,12*
Crunches 5x 25.

*Increase the weight each set.

Wednesday = = Back/Biceps/Calves
Deadlifts* 6x 25,20,10,8,6,4.
Bent-Over Rows 4x 10,8,6,4.
T-Bar Rows 4x 10,8,6,4.
Lat Pulldown 4x 10,8,6,4.
Dumbell Curls 4x 12,10,8,8.
Preacher Curls 4x 12,10,8,8.
High Pulley Curls 4x 12,12,12,12*
Seated Calf Raises 3x failure.

*Increase weight every 2 sets.

Thursday = Abs/Rest
Crunches 5x 25.

Friday = Legs/Forearms/Calves
Squats* 6x 25,20,10,8,6,4.
Front Squats 4x 10,8,6,4.
Leg Extensions 3x 25,20,20.
Leg Curls 4x 12,10,8,6.
Wrist Curls 4x failure.
Reverse Wrist Curls 4x failure.
Standing Calf Raises 4x failure.

Saturday = Abs/Rest
Crunches 5x 25.

Sunday = Rest

**ravadongon** · 07-06-2005, 02:52 AM

My previous program:

Day 1
Deadlift/PowerClean 3x3-5
Vertical Pull 3x6-8
Horizontal Pull (row) 3x6-8
Biceps 3x8-10

Day 2
Cardio (speed endurance)

Day 3
Squat/Squat Variations 3x3-5
Hamstring/Posterior Chain 3x8-10
Calves 3x8-10
Weighted Abs 3x10-12

Day 4
Cardio (Endurance)

Day 5
Bench/Bench Variations 3x3-5
Dips 3x6-8
Military Press 3x6-8
Triceps 3x8-10

Day 6
Cardio (Speed Endurance)

Day 7
Plyometrics

**Ikaika** · 07-06-2005, 10:03 PM

Max-OT style training has always been the best for me as far as strength gains. This means sets of 4-6 reps as heavy as you can handle.

Day 1: Back
3 x Seated cable rows
2 x V-bar lat pulldown
2 x Wide grip lat pulldown
3 x Deadlifts
2 x Barbell shrug
2 x DB shrug

Day 2: Shoulders and Triceps
3 x Military press
2 x DB press
2 x Lateral raise
1 x Bent over raise
3 x Incline French press
2 x Triceps pressdown

Day 3: Legs
3 x Squat
2 x Lunge
2 x Good morning

Day 4: Chest
3 x Flat barbell bench
2 x Incline DB bench
2 x Decline DB bench
1 x weighted dips

Day 5: Abs, biceps, forearms
3 x Cable crunch
3 x Weighted crunch
3 x Barbell curl
2 x Hammer curl
3 x Forearm curl
2 x Forearm extension

I added ~40 lbs to my max bench on this program and gained 15 pounds...far and away my favorite program to date.

CDB · 07-06-2005, 10:19 PM

There are a couple workouts that seem to work well for me. For HST I use one of two routines:

Full Body, three times a week, Sunday - Tuesday - Thursday.
Squat
Straight Leg Dead Lift
Calf Raise
Bench Press
Bent Over Row
Military Press or Partial Clean and Press
EZ Bar Curls (optional)
Triceps Extensions (optional)
Swiss Ball Crunches

The other routine is the same exercises divided into a push pull split, done six days a week with the same rep scheme as described below.

Sets in this workout are as follows for all exercises except the optionals:
1 sets during the fifteens, higher rep work
2 sets during the tens, medium rep work
3-4 sets during the fives, lower rep work

I've also done this cluster style, which means the reps stay the same throughout the entire cycle, and you do however many sets you need to do to hit the rep count, never going to complete failure. Usually my rep count in a cluster HST setup is around 20. The cluster style HST has always given the best results for me.

Other routines include what I used to call my week split:
Sunday: Upper Body Pull
Tuesday: Upper Body Push
Thursday: Lower body Push Pull

My choice of exercises varies a bit, but I usually stick with these motions:

Squats
Leg Extensions
Lunges

Straight Leg Dead Lifts
Leg Extensions
Good Mornings

Calf Raises, barbell held at waist
Calf Raises, barbell held on shoulders, squat style
Calf Raises, one leg at a time.

Bench Press
Decline Bench Press
Dumbbell Flies
Dips

Bent Over Row, various grips
Lat Pull Downs
Pull Ups
Barbell Pullovers

Military Press
Partial Clean and Press
Upright Rows
Lateral Raises
Bent Over Lateral Raises
Arnold Presses

EZ Bar Curls
Preacher Curls
Concentration Curls

Triceps Extensions
Close Grip Bench Presses
Push Downs

Various crunches, weighted and unweighted.

Apootheosis · 08-04-2005, 02:54 PM

Therse nothing wrong with Max-OT- but scientifically, HST is better. After reading some of lyle's articles, and Vicious's HST article, i must say HST is probably the most solid one out there.

For powerlifting, WSB by far.

Twin Peaks Tri Phase Progressive Training was also pretty good, but extremely difficult.

07-05-2005, 05:20 PM	#1
~~Hacking is a Felony~~ I destroy property Join Date: May 2005 Posts: 4,105 Recipes: 0 Rep Power: 0	[Week 9's Topic] - Which Training Program? This weeks discussion ... Which Training Program? Post a detailed version of the best program you've used (or currently using) and have had results from. Please format to break down each day's exercises, rep count, days off, etc. Example: Day 1: Exercises, set and rep count Day 2: Exercises, set and rep count Day 3: rest Day 4: etc... Let's hear what everyone has to say ...

07-05-2005, 05:37 PM	#2
BobThePotato Nublarsaurusrex Join Date: May 2005 Location: Calgary//Alberta Posts: 513 Recipes: 0 Rep Power: 21	I realy enjoy my current program. 2 days on 1 day off 2 days on 2 days off. Rep range 3-12 although usually down close to 4-6. Day1 chest shoulder tris, Day2 Back Bis forearms, Day3 Quads hams calves. __________________ "Geadelt ist wer Schmerzen kennt vom Feuer das in Lust verbrennt."

07-06-2005, 02:52 AM	#4
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	My previous program: Day 1 Deadlift/PowerClean 3x3-5 Vertical Pull 3x6-8 Horizontal Pull (row) 3x6-8 Biceps 3x8-10 Day 2 Cardio (speed endurance) Day 3 Squat/Squat Variations 3x3-5 Hamstring/Posterior Chain 3x8-10 Calves 3x8-10 Weighted Abs 3x10-12 Day 4 Cardio (Endurance) Day 5 Bench/Bench Variations 3x3-5 Dips 3x6-8 Military Press 3x6-8 Triceps 3x8-10 Day 6 Cardio (Speed Endurance) Day 7 Plyometrics __________________ My Weight Training Log - http://ironmass.com/forums/showthread.php?p=112673 For Full Journal visit - http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822.

07-06-2005, 10:03 PM	#5
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,900 Recipes: 0 Rep Power: 222	Max-OT style training has always been the best for me as far as strength gains. This means sets of 4-6 reps as heavy as you can handle. Day 1: Back 3 x Seated cable rows 2 x V-bar lat pulldown 2 x Wide grip lat pulldown 3 x Deadlifts 2 x Barbell shrug 2 x DB shrug Day 2: Shoulders and Triceps 3 x Military press 2 x DB press 2 x Lateral raise 1 x Bent over raise 3 x Incline French press 2 x Triceps pressdown Day 3: Legs 3 x Squat 2 x Lunge 2 x Good morning Day 4: Chest 3 x Flat barbell bench 2 x Incline DB bench 2 x Decline DB bench 1 x weighted dips Day 5: Abs, biceps, forearms 3 x Cable crunch 3 x Weighted crunch 3 x Barbell curl 2 x Hammer curl 3 x Forearm curl 2 x Forearm extension I added ~40 lbs to my max bench on this program and gained 15 pounds...far and away my favorite program to date. __________________ No supplement can make up for the lack of a strong work ethic.

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

07-05-2005, 07:14 PM	#3
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	I always liked doing my own program. It's something that fits my bodytype and I grow well with it. I seem to respond to high volume workouts alot better then some people. Monday = Chest/Triceps/Calves Bench Press* 6x 25,20,10,8,6,4. Incline Press 4x 10,8,6,4. Flyes 4x 12,10,8,6. Dips or Cable Crossover 3x 12,10,8. Lying French Press 4x 12,12,12,12* Close-Grip Press 4x 12,12,12,12* Pressdowns 4x 12,10,8,8. Standing Calf Raises 3x failure. Same reps range, increase weight, super-set. Tuesday = Delts/Traps/Abs Light rotator cuff warm-up Seated Military Press 6x 15,15,12,10,8,6. Front Raises 4x 15,15,15,15* Side Laterals 4x 15,15,15,15* Bent-Over Laterals 4x 15,15,15,15* Upright Rows 4x 15,10,8,6. Shrugs 4x 12,12,12,12* Crunches 5x 25. Increase the weight each set. Wednesday = = Back/Biceps/Calves Deadlifts 6x 25,20,10,8,6,4. Bent-Over Rows 4x 10,8,6,4. T-Bar Rows 4x 10,8,6,4. Lat Pulldown 4x 10,8,6,4. Dumbell Curls 4x 12,10,8,8. Preacher Curls 4x 12,10,8,8. High Pulley Curls 4x 12,12,12,12* Seated Calf Raises 3x failure. Increase weight every 2 sets. Thursday = Abs/Rest Crunches 5x 25. Friday = Legs/Forearms/Calves Squats 6x 25,20,10,8,6,4. Front Squats 4x 10,8,6,4. Leg Extensions 3x 25,20,20. Leg Curls 4x 12,10,8,6. Wrist Curls 4x failure. Reverse Wrist Curls 4x failure. Standing Calf Raises 4x failure. Saturday = Abs/Rest Crunches 5x 25. Sunday = Rest

07-06-2005, 10:19 PM	#6
CDB Amateur Join Date: May 2005 Posts: 41 Recipes: 0 Rep Power: 0	There are a couple workouts that seem to work well for me. For HST I use one of two routines: Full Body, three times a week, Sunday - Tuesday - Thursday. Squat Straight Leg Dead Lift Calf Raise Bench Press Bent Over Row Military Press or Partial Clean and Press EZ Bar Curls (optional) Triceps Extensions (optional) Swiss Ball Crunches The other routine is the same exercises divided into a push pull split, done six days a week with the same rep scheme as described below. Sets in this workout are as follows for all exercises except the optionals: 1 sets during the fifteens, higher rep work 2 sets during the tens, medium rep work 3-4 sets during the fives, lower rep work I've also done this cluster style, which means the reps stay the same throughout the entire cycle, and you do however many sets you need to do to hit the rep count, never going to complete failure. Usually my rep count in a cluster HST setup is around 20. The cluster style HST has always given the best results for me. Other routines include what I used to call my week split: Sunday: Upper Body Pull Tuesday: Upper Body Push Thursday: Lower body Push Pull My choice of exercises varies a bit, but I usually stick with these motions: Squats Leg Extensions Lunges Straight Leg Dead Lifts Leg Extensions Good Mornings Calf Raises, barbell held at waist Calf Raises, barbell held on shoulders, squat style Calf Raises, one leg at a time. Bench Press Decline Bench Press Dumbbell Flies Dips Bent Over Row, various grips Lat Pull Downs Pull Ups Barbell Pullovers Military Press Partial Clean and Press Upright Rows Lateral Raises Bent Over Lateral Raises Arnold Presses EZ Bar Curls Preacher Curls Concentration Curls Triceps Extensions Close Grip Bench Presses Push Downs Various crunches, weighted and unweighted.

08-04-2005, 02:54 PM	#7
Apootheosis Pro Stature Join Date: May 2005 Posts: 625 Recipes: 0 Rep Power: 10	Therse nothing wrong with Max-OT- but scientifically, HST is better. After reading some of lyle's articles, and Vicious's HST article, i must say HST is probably the most solid one out there. For powerlifting, WSB by far. Twin Peaks Tri Phase Progressive Training was also pretty good, but extremely difficult.