Updated Chad Waterbury's Programs
August 31, 2017 | Author: Robert Dollar Thief Young | Category: N/A
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Download Updated Chad Waterbury's Programs...
Description
Anti-Bodybuilding Hypertrophy I by Chad Waterbury Original Article Can be Found on T-Nation @ http://www.t-nation.com/findArticle.do?article=244anti2 Day 1 (80% of 1RM) Flat BB Bench Presses BB Rows Day 3 (60% of 1RM) BB Front Squats Hanging Pikes Standing Calf Raises Day 5 (60% of 1RM) Dips Chin-Ups Day 7 (80% of 1RM) Deadlifts Seated Calf Raises Decline Sit-Ups
Sets/Reps 10 x 3 10 x 3 Sets/Reps 5 x 10 5 x 10 5 x 10 Sets/Reps 5 x 10 5 x 10 Sets/Reps 10 x 3 10 x 3 10 x 3
Rest 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec.
1RM
Day 25 (80% of 1RM) Dips Chin-Ups Day 27 (60% of 1RM) Deadlifts Seated Calf Raises Decline Sit-Ups Day 29 (60% of 1RM) Flat BB Bench Presses BB Rows Day 31 (80% of 1RM) BB Front Squats Hanging Pikes Standing Calf Raises
Sets/Reps 10 x 3 10 x 3 Sets/Reps 5 x 10 5 x 10 5 x 10 Sets/Reps 5 x 10 5 x 10 Sets/Reps 10 x 3 10 x 3 10 x 3
Rest 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec.
1RM
1RM
1RM
1RM
1RM
1RM
1RM
Weight Day 9 (80% of 1RM) Flat BB Bench Presses BB Rows Weight Day 11 (65% of 1RM) BB Front Squats Hanging Pikes Standing Calf Raises Weight Day 13 (65% of 1RM) Dips Chin-Ups Weight Day 15 (80% of 1RM) Deadlifts Seated Calf Raises Decline Sit-Ups
Sets/Reps 10 x 4 10 x 4 Sets/Reps 5 x 10 5 x 10 5 x 10 Sets/Reps 5 x 10 5 x 10 Sets/Reps 10 x 4 10 x 4 10 x 4
Rest 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec.
1RM
Weight Day 33 (80% of 1RM) Dips Chin-Ups Weight Day 35 (65% of 1RM) Deadlifts Seated Calf Raises Decline Sit-Ups Weight Day 37 (65% of 1RM) Flat BB Bench Presses BB Rows Weight Day 39 (80% of 1RM) BB Front Squats Hanging Pikes Standing Calf Raises
Sets/Reps 10 x 4 10 x 4 Sets/Reps 5 x 10 5 x 10 5 x 10 Sets/Reps 5 x 10 5 x 10 Sets/Reps 10 x 4 10 x 4 10 x 4
Rest 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec.
1RM
1RM
1RM
1RM
1RM
1RM
1RM
Weight Day 17 (80% of 1RM) Flat BB Bench Presses BB Rows Weight Day 19 (70% of 1RM) BB Front Squats Hanging Pikes Standing Calf Raises Weight Day 21 (70% of 1RM) Dips Chin-Ups Weight Day 23 (80% of 1RM) Deadlifts Seated Calf Raises Decline Sit-Ups
Sets/Reps 10 x 5 10 x 5 Sets/Reps 5 x 10 5 x 10 5 x 10 Sets/Reps 5 x 10 5 x 10 Sets/Reps 10 x 5 10 x 5 10 x 5
Rest 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec.
1RM
Weight Day 41 (80% of 1RM) Dips Chin-Ups Weight Day 43 (70% of 1RM) Deadlifts Seated Calf Raises Decline Sit-Ups Weight Day 45 (70% of 1RM) Flat BB Bench Presses BB Rows Weight Day 47 (80% of 1RM) BB Front Squats Hanging Pikes Standing Calf Raises
Sets/Reps 10 x 5 10 x 5 Sets/Reps 5 x 10 5 x 10 5 x 10 Sets/Reps 5 x 10 5 x 10 Sets/Reps 10 x 5 10 x 5 10 x 5
Rest 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec.
1RM
1RM
1RM
1RM
1RM
1RM
1RM
Weight
Weight
Weight
Weight
Weight
Weight
Weight
Weight
Anti-Bodybuilding Hypertrophy II by Chad Waterbury Original Article Can be Found on T-Nation @ http://www.t-nation.com/findArticle.do?article=307hyper2 Day 1 Flat DB Bench Press Decline BB Bench Press Seated Cable Rows Bentover BB Rows Day 3 Partial BB Deadlifts Standing Cable Crunches Leg Press Calf Raises Day 5 Standing Military Press Chin-Ups Triceps Dips Upright Rows Day 7 Back Squats w/ full ROM Standing Cable Crunches Donkey Calf Raises
Sets/Reps 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM Sets/Reps 4 x 12 @ 15RM 4 x 12 @ 15RM 4 x 12 @ 15RM Sets/Reps 3 x 12 @ 15RM 3 x 12 @ 15RM 3 x 12 @ 15RM 3 x 12 @ 15RM Sets/Reps 6 x 5 @ 7RM 6 x 5 @ 7RM 6 x 5 @ 7RM
Rest 60 sec. 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. Rest 75 sec. 75 sec. 75 sec. 75 sec. Rest 60 sec. 60 sec. 60 sec.
Weight Day 9 Flat DB Bench Press Decline BB Bench Press Seated Cable Rows Bentover BB Rows Weight Day 11 Partial BB Deadlifts Standing Cable Crunches Leg Press Calf Raises Weight Day 13 Standing Military Press Chin-Ups Triceps Dips Upright Rows Weight Day 15 Back Squats w/ full ROM Standing Cable Crunches Donkey Calf Raises
Sets/Reps 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM Sets/Reps 4 x 12 @ 15RM 4 x 12 @ 15RM 4 x 12 @ 15RM Sets/Reps 3 x 12 @ 15RM 3 x 12 @ 15RM 3 x 12 @ 15RM 3 x 12 @ 15RM Sets/Reps 6 x 5 @ 7RM 6 x 5 @ 7RM 6 x 5 @ 7RM
Rest 60 sec. 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. Rest 75 sec. 75 sec. 75 sec. 75 sec. Rest 60 sec. 60 sec. 60 sec.
Weight +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5%
Day 17 Flat DB Bench Press Decline BB Bench Press Seated Cable Rows Bentover BB Rows Day 19 Partial BB Deadlifts Standing Cable Crunches Leg Press Calf Raises Day 21 Standing Military Press Chin-Ups Triceps Dips Upright Rows Day 23 Back Squats w/ full ROM Standing Cable Crunches Donkey Calf Raises
Sets/Reps 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM Sets/Reps 4 x 12 @ 15RM 4 x 12 @ 15RM 4 x 12 @ 15RM Sets/Reps 3 x 12 @ 15RM 3 x 12 @ 15RM 3 x 12 @ 15RM 3 x 12 @ 15RM Sets/Reps 6 x 5 @ 7RM 6 x 5 @ 7RM 6 x 5 @ 7RM
Rest 60 sec. 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. Rest 75 sec. 75 sec. 75 sec. 75 sec. Rest 60 sec. 60 sec. 60 sec.
Day 25 Standing Military Press Chin-Ups Triceps Dips Upright Rows Day 27 Back Squats w/ full ROM Standing Cable Crunches Donkey Calf Raises Day 29 Flat DB Bench Press Decline BB Bench Press Seated Cable Rows Bentover BB Rows Day 31 Partial BB Deadlifts Standing Cable Crunches
Sets/Reps 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM Sets/Reps 4 x 12 @ 15RM 4 x 12 @ 15RM 4 x 12 @ 15RM Sets/Reps 3 x 12 @ 15RM 3 x 12 @ 15RM 3 x 12 @ 15RM 3 x 12 @ 15RM Sets/Reps 6 x 5 @ 7RM 6 x 5 @ 7RM
Rest 60 sec. 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. Rest 75 sec. 75 sec. 75 sec. 75 sec. Rest 60 sec. 60 sec.
Weight Day 33 Standing Military Press Chin-Ups Triceps Dips Upright Rows Weight Day 35 Back Squats w/ full ROM Standing Cable Crunches Donkey Calf Raises Weight Day 37 Flat DB Bench Press Decline BB Bench Press Seated Cable Rows Bentover BB Rows Weight Day 39 Partial BB Deadlifts Standing Cable Crunches
Sets/Reps 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM Sets/Reps 4 x 12 @ 15RM 4 x 12 @ 15RM 4 x 12 @ 15RM Sets/Reps 3 x 12 @ 15RM 3 x 12 @ 15RM 3 x 12 @ 15RM 3 x 12 @ 15RM Sets/Reps 6 x 5 @ 7RM 6 x 5 @ 7RM
Rest 60 sec. 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. Rest 75 sec. 75 sec. 75 sec. 75 sec. Rest 60 sec. 60 sec.
Weight +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5%
Day 41 Standing Military Press Chin-Ups Triceps Dips Upright Rows Day 43 Back Squats w/ full ROM Standing Cable Crunches Donkey Calf Raises Day 45 Flat DB Bench Press Decline BB Bench Press Seated Cable Rows Bentover BB Rows Day 47 Partial BB Deadlifts Standing Cable Crunches
Sets/Reps 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM Sets/Reps 4 x 12 @ 15RM 4 x 12 @ 15RM 4 x 12 @ 15RM Sets/Reps 3 x 12 @ 15RM 3 x 12 @ 15RM 3 x 12 @ 15RM 3 x 12 @ 15RM Sets/Reps 6 x 5 @ 7RM 6 x 5 @ 7RM
Rest 60 sec. 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. Rest 75 sec. 75 sec. 75 sec. 75 sec. Rest 60 sec. 60 sec.
Leg Press Calf Raises
6 x 5 @ 7RM
60 sec.
Leg Press Calf Raises
6 x 5 @ 7RM
60 sec.
+2.5% Leg Press Calf Raises
6 x 5 @ 7RM
60 sec.
Weight +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5%
+2.5%
Strength Focused Mesocycle by Chad Waterbury Original Article Can be Found on T-Nation @ http://www.t-nation.com/readTopic.do?id=485341 Day 1 A1 - Good Mornings A2 - Dips B1 - Chin-Ups B2 - Front Squats Jump Rope - 5 Minutes Day 2 Day 3 A1 - St. BB Military Presses A2 - Box Squats B1 - Leg Curls B2 - Seated Rows Jumping Jacks - 5 Minutes Day 4 Day 5 A1 - Power Cleans A2 - Pull-Ups B1 - Rack Lockouts B2 - Lunges Jump Rope - 5 Minutes Day 6 Day 7 Day 15 A1 - Good Mornings A2 - Dips B1 - Chin-Ups B2 - Front Squats Jump Rope - 5 Minutes Day 16 Day 17 A1 - St. BB Military Presses A2 - Box Squats B1 - Leg Curls B2 - Seated Rows Jumping Jacks - 5 Minutes Day 18 Day 19 A1 - Power Cleans A2 - Pull-Ups B1 - Rack Lockouts B2 - Lunges Jump Rope - 5 Minutes
Sets/Reps 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM
Rest 90 sec. 90 sec. 90 sec. 90 sec.
Weight
Rest Sets/Reps 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM
Rest Rest 120 sec. 120 sec. 120 sec. 120 sec.
Rest Weight
Rest Sets/Reps 3 x 3 @ 5RM 3 x 3 @ 5RM 3 x 3 @ 5RM 3 x 3 @ 5RM
Rest Rest 90 sec. 90 sec. 90 sec. 90 sec.
Rest Weight
Rest Rest
Rest Rest
Rest Rest
Sets/Reps 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM
Rest 90 sec. 90 sec. 90 sec. 90 sec.
Weight
Rest Sets/Reps 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM
Rest Rest 120 sec. 120 sec. 120 sec. 120 sec.
Rest Weight
Rest Sets/Reps 3 x 3 @ 5RM 3 x 3 @ 5RM 3 x 3 @ 5RM 3 x 3 @ 5RM
Rest Rest 90 sec. 90 sec. 90 sec. 90 sec.
Rest Weight
+2.5% +2.5% +2.5% +2.5%
+2.5% +2.5% +2.5% +2.5%
+2.5% +2.5% +2.5% +2.5%
Day 8 A1 - Good Mornings A2 - Dips B1 - Chin-Ups B2 - Front Squats Jump Rope - 5 Minutes Day 9 Day 10 A1 - St. BB Military Presses A2 - Box Squats B1 - Leg Curls B2 - Seated Rows Jumping Jacks - 5 Minutes Day 11 Day 12 A1 - Power Cleans A2 - Pull-Ups B1 - Rack Lockouts B2 - Lunges Jump Rope - 5 Minutes Day 13 Day 14 Day 22 A1 - Good Mornings A2 - Dips B1 - Chin-Ups B2 - Front Squats Jump Rope - 5 Minutes Day 23 Day 24 A1 - St. BB Military Presses A2 - Box Squats B1 - Leg Curls B2 - Seated Rows Jumping Jacks - 5 Minutes Day 25 Day 26 A1 - Power Cleans A2 - Pull-Ups B1 - Rack Lockouts B2 - Lunges Jump Rope - 5 Minutes
Sets/Reps 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM
Rest 90 sec. 90 sec. 90 sec. 90 sec.
Rest Sets/Reps 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM
Rest Rest 120 sec. 120 sec. 120 sec. 120 sec.
Rest Sets/Reps 3 x 3 @ 5RM 3 x 3 @ 5RM 3 x 3 @ 5RM 3 x 3 @ 5RM
Rest Rest 90 sec. 90 sec. 90 sec. 90 sec.
Rest Rest
Rest Rest
Sets/Reps 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM
Rest 90 sec. 90 sec. 90 sec. 90 sec.
Rest Sets/Reps 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM
Rest Rest 120 sec. 120 sec. 120 sec. 120 sec.
Rest Sets/Reps 3 x 3 @ 5RM 3 x 3 @ 5RM 3 x 3 @ 5RM 3 x 3 @ 5RM
Rest Rest 90 sec. 90 sec. 90 sec. 90 sec.
Day 20 Day 21
Rest Rest
Rest Rest
Rest Rest
Day 27 Day 28
Rest Rest
Rest Rest
c.do?id=485341 Weight
+2.5% +2.5% +2.5% +2.5% Rest Weight
+2.5% +2.5% +2.5% +2.5% Rest Weight
+2.5% +2.5% +2.5% +2.5% Rest Rest Weight
+2.5% +2.5% +2.5% +2.5% Rest Weight
+2.5% +2.5% +2.5% +2.5% Rest Weight
+2.5% +2.5% +2.5% +2.5%
Rest Rest
SOB Training by Chad Waterbury Original Article Can be Found on T-Nation @ http://www.t-nation.com/readTopic.do?id=561180 Day 1 BB Bench Press Chin Ups Deadlift Standing Calf Raises Day 2 Day 3 BB Squat Laying DB Rows Standing Military DB Press French Presses Day 4 Day 5 Lat pulldown Romanian Deadlift DB Bench Press Sit-ups Day 6 Day 7 Front Squat Dips BB Rows Standing BB Curls Day 8 (optional) Day 17 BB Bench Press Chin Ups Deadlift Standing Calf Raises Day 18 Day 19 BB Squat Laying DB Rows Standing Military DB Press French Presses Day 20 Day 21 Lat pulldown Romanian Deadlift DB Bench Press Sit-ups Day 22 Day 23 Front Squat Dips BB Rows Standing BB Curls Day 24 (optional)
Sets/Reps 10 x 3 @ 6RM 10 x 3 @ 6RM 10 x 3 @ 6RM 10 x 3 @ 6RM GPP or Cardio Sets/Reps 2 x 30 @ 34 RM 2 x 30 @ 34 RM 2 x 30 @ 34 RM 2 x 30 @ 34 RM GPP or Cardio Sets/Reps 2 x 30 @ 34 RM 2 x 30 @ 34 RM 2 x 30 @ 34 RM 2 x 30 @ 34 RM GPP or Cardio Sets/Reps 10 x 3 @ 6RM 10 x 3 @ 6RM 10 x 3 @ 6RM 10 x 3 @ 6RM GPP or Cardio Sets/Reps 12 x 2 @ 5RM 12 x 2 @ 5RM 12 x 2 @ 5RM 12 x 2 @ 5RM GPP or Cardio Sets/Reps 1 x 50 @ 50 RM 1 x 50 @ 50 RM 1 x 50 @ 50 RM 1 x 50 @ 50 RM GPP or Cardio Sets/Reps 1 x 50 @ 50 RM 1 x 50 @ 50 RM 1 x 50 @ 50 RM 1 x 50 @ 50 RM GPP or Cardio Sets/Reps 12 x 2 @ 5RM 12 x 2 @ 5RM 12 x 2 @ 5RM 12 x 2 @ 5RM GPP or Cardio
Rest 75 sec 75 sec 75 sec 75 sec Rest 180 sec 180 sec 180 sec 180 sec Rest 180 sec 180 sec 180 sec 180 sec Rest 75 sec 75 sec 75 sec 75 sec Rest 75 sec 75 sec 75 sec 75 sec Rest 180 sec 180 sec 180 sec 180 sec Rest 180 sec 180 sec 180 sec 180 sec Rest 75 sec 75 sec 75 sec 75 sec
Weight
15-20 min Weight
15-20 min Weight
15-20 min Weight
15-20 min Weight
15-20 min Weight
15-20 min Weight
15-20 min Weight
15-20 min
Day 9 BB Bench Press Pull Ups Good Mornings Sit-ups Day 10 Day 11 BB Squat BB Rows Standing Military BB Press Standing Hammer Curls Day 12 Day 13 Chin-ups (or lat pulldown) Sumo Deadlift DB Bench Press Donkey Calf Raises Day 14 Day 15 Front Squat Dips Laying DB Rows Close Grip Bench Press Day 16 Day 25 BB Bench Press Pull Ups Good Mornings Sit-ups Day 26 Day 27 BB Squat BB Rows Standing Military BB Press Standing Hammer Curls Day 28 Day 29 Chin-ups (or lat pulldown) Sumo Deadlift DB Bench Press Donkey Calf Raises Day 30 Day 31 Front Squat Dips Laying DB Rows Close Grip Bench Press Day 32
Sets/Reps 6 x 5 @ 8RM 6 x 5 @ 8RM 6 x 5 @ 8RM 6 x 5 @ 8RM GPP or Cardio Sets/Reps 4 x 15 @ 18RM 4 x 15 @ 18RM 4 x 15 @ 18RM 4 x 15 @ 18RM GPP or Cardio Sets/Reps 4 x 15 @ 18RM 4 x 15 @ 18RM 4 x 15 @ 18RM 4 x 15 @ 18RM GPP or Cardio Sets/Reps 6 x 5 @ 8RM 6 x 5 @ 8RM 6 x 5 @ 8RM 6 x 5 @ 8RM Rest Sets/Reps 10 x 3 @ 6RM 10 x 3 @ 6RM 10 x 3 @ 6RM 10 x 3 @ 6RM GPP or Cardio Sets/Reps 3 x 20 @ 24RM 3 x 20 @ 24RM 3 x 20 @ 24RM 3 x 20 @ 24RM GPP or Cardio Sets/Reps 3 x 20 @ 24RM 3 x 20 @ 24RM 3 x 20 @ 24RM 3 x 20 @ 24RM GPP or Cardio Sets/Reps 10 x 3 @ 6RM 10 x 3 @ 6RM 10 x 3 @ 6RM 10 x 3 @ 6RM Rest
Rest 75 sec 75 sec 75 sec 75 sec Rest 120 sec 120 sec 120 sec 120 sec Rest 120 sec 120 sec 120 sec 120 sec Rest 75 sec 75 sec 75 sec 75 sec Rest Rest 60 sec 60 sec 60 sec 60 sec Rest 120 sec 120 sec 120 sec 120 sec Rest 120 sec 120 sec 120 sec 120 sec Rest 60 sec 60 sec 60 sec 60 sec Rest
Weight
15-20 min Weight
15-20 min Weight
15-20 min Weight
Rest Weight
15-20 min Weight
15-20 min Weight
15-20 min Weight
Rest
Triple Total Training by Chad Waterbury Original Article Can be Found on T-Nation @ http://www.t-nation.com/readTopic.do?id=476508 Day 1 A1 - Front Squats A2 - Chin-Ups B1 - Decline Bench Presses B2 - Back Extensions C1 - DB Side Bends C2 - Standing Calf Raises Day 2 Day 3 A1 - Shoulder Presses A2 - Reverse Lunges B1 - Tricep Dips B2 - Standing Upright Rows C1 - Standing BB Curls C2 - DB Side Raises Day 4 Day 5 A - Box Squats B - Push-Ups C - Seated Cable Rows D - Sit-Ups Day 6 Day 7
Sets/Reps 6 x 3 @ 5RM 6 x 3 @ 5RM 6 x 3 @ 5RM 6 x 3 @ 5RM 6 x 3 @ 5RM 6 x 3 @ 5RM Cardio Sets/Reps 2 x 24 @ 26RM 2 x 24 @ 26RM 2 x 24 @ 26RM 2 x 24 @ 26RM 2 x 24 @ 26RM 2 x 24 @ 26RM Cardio Sets/Reps 8 x 3 @ 18RM 8 x 3 @ 18RM 8 x 3 @ 18RM 8 x 3 @ 18RM Cardio Off
Rest Weight Day 8 Sets/Reps 60 sec. A1 - Front Squats 6 x 3 @ 5RM 60 sec. A2 - Chin-Ups 6 x 3 @ 5RM 60 sec. B1 - Decline Bench Presses 6 x 3 @ 5RM 60 sec. B2 - Back Extensions 6 x 3 @ 5RM 60 sec. C1 - DB Side Bends 6 x 3 @ 5RM 60 sec. C2 - Standing Calf Raises 6 x 3 @ 5RM Cardio Day 9 Cardio Rest Weight Day 10 Sets/Reps 90 sec. A1 - Shoulder Presses 2 x 24 @ 26RM 90 sec. A2 - Reverse Lunges 2 x 24 @ 26RM 90 sec. B1 - Tricep Dips 2 x 24 @ 26RM 90 sec. B2 - Standing Upright Rows 2 x 24 @ 26RM 90 sec. C1 - Standing BB Curls 2 x 24 @ 26RM 90 sec. C2 - DB Side Raises 2 x 24 @ 26RM Cardio Day 11 Cardio Rest Weight Day 12 Sets/Reps 60 sec. A - Box Squats 8 x 3 @ 18RM 60 sec. B - Push-Ups 8 x 3 @ 18RM 60 sec. C - Seated Cable Rows 8 x 3 @ 18RM 60 sec. D - Sit-Ups 8 x 3 @ 18RM Cardio Day 13 Cardio Off Day 14 Off
Rest 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. Cardio Rest 90 sec. 90 sec. 90 sec. 90 sec. 90 sec. 90 sec. Cardio Rest 55 sec. 55 sec. 55 sec. 55 sec. Cardio Off
Weight +2.5% +2.5% +2.5% +2.5% +2.5% +2.5%
Day 22 A1 - Front Squats A2 - Chin-Ups B1 - Decline Bench Presses B2 - Back Extensions C1 - DB Side Bends C2 - Standing Calf Raises Day 23 Day 24 A1 - Shoulder Presses A2 - Reverse Lunges B1 - Tricep Dips B2 - Standing Upright Rows C1 - Standing BB Curls C2 - DB Side Raises Day 25 Day 26 A - Box Squats B - Push-Ups C - Seated Cable Rows D - Sit-Ups
Sets/Reps 6 x 3 @ 5RM 6 x 3 @ 5RM 6 x 3 @ 5RM 6 x 3 @ 5RM 6 x 3 @ 5RM 6 x 3 @ 5RM Cardio Sets/Reps 2 x 24 @ 26RM 2 x 24 @ 26RM 2 x 24 @ 26RM 2 x 24 @ 26RM 2 x 24 @ 26RM 2 x 24 @ 26RM Cardio Sets/Reps 8 x 3 @ 18RM 8 x 3 @ 18RM 8 x 3 @ 18RM 8 x 3 @ 18RM
Rest 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. Cardio Rest 90 sec. 90 sec. 90 sec. 90 sec. 90 sec. 90 sec. Cardio Rest 45 sec. 45 sec. 45 sec. 45 sec.
Rest 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. Cardio Rest 90 sec. 90 sec. 90 sec. 90 sec. 90 sec. 90 sec. Cardio Rest 40 sec. 40 sec. 40 sec. 40 sec.
Weight +2.5% +2.5% +2.5% +2.5% +2.5% +2.5%
Weight +2.5% +2.5% +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% +2.5% +2.5% +2.5% Weight
Day 29 A1 - Front Squats A2 - Chin-Ups B1 - Decline Bench Presses B2 - Back Extensions C1 - DB Side Bends C2 - Standing Calf Raises Day 30 Day 31 A1 - Shoulder Presses A2 - Reverse Lunges B1 - Tricep Dips B2 - Standing Upright Rows C1 - Standing BB Curls C2 - DB Side Raises Day 32 Day 33 A - Box Squats B - Push-Ups C - Seated Cable Rows D - Sit-Ups
Sets/Reps 6 x 3 @ 5RM 6 x 3 @ 5RM 6 x 3 @ 5RM 6 x 3 @ 5RM 6 x 3 @ 5RM 6 x 3 @ 5RM Cardio Sets/Reps 2 x 24 @ 26RM 2 x 24 @ 26RM 2 x 24 @ 26RM 2 x 24 @ 26RM 2 x 24 @ 26RM 2 x 24 @ 26RM Cardio Sets/Reps 8 x 3 @ 18RM 8 x 3 @ 18RM 8 x 3 @ 18RM 8 x 3 @ 18RM
Weight +2.5% +2.5% +2.5% +2.5% +2.5% +2.5% Weight
Weight +2.5% +2.5% +2.5% +2.5% +2.5% +2.5% Weight
Day 15 A1 - Front Squats A2 - Chin-Ups B1 - Decline Bench Presses B2 - Back Extensions C1 - DB Side Bends C2 - Standing Calf Raises Day 16 Day 17 A1 - Shoulder Presses A2 - Reverse Lunges B1 - Tricep Dips B2 - Standing Upright Rows C1 - Standing BB Curls C2 - DB Side Raises Day 18 Day 19 A - Box Squats B - Push-Ups C - Seated Cable Rows D - Sit-Ups Day 20 Day 21
Sets/Reps 6 x 3 @ 5RM 6 x 3 @ 5RM 6 x 3 @ 5RM 6 x 3 @ 5RM 6 x 3 @ 5RM 6 x 3 @ 5RM Cardio Sets/Reps 2 x 24 @ 26RM 2 x 24 @ 26RM 2 x 24 @ 26RM 2 x 24 @ 26RM 2 x 24 @ 26RM 2 x 24 @ 26RM Cardio Sets/Reps 8 x 3 @ 18RM 8 x 3 @ 18RM 8 x 3 @ 18RM 8 x 3 @ 18RM Cardio Off
Rest 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. Cardio Rest 90 sec. 90 sec. 90 sec. 90 sec. 90 sec. 90 sec. Cardio Rest 50 sec. 50 sec. 50 sec. 50 sec. Cardio Off
Day 36 A1 - Front Squats A2 - Chin-Ups B1 - Decline Bench Presses B2 - Back Extensions C1 - DB Side Bends C2 - Standing Calf Raises Day 37 Day 38 A1 - Shoulder Presses A2 - Reverse Lunges B1 - Tricep Dips B2 - Standing Upright Rows C1 - Standing BB Curls C2 - DB Side Raises Day 39 Day 40 A - Box Squats B - Push-Ups C - Seated Cable Rows D - Sit-Ups
Sets/Reps 6 x 3 @ 5RM 6 x 3 @ 5RM 6 x 3 @ 5RM 6 x 3 @ 5RM 6 x 3 @ 5RM 6 x 3 @ 5RM Cardio Sets/Reps 2 x 24 @ 26RM 2 x 24 @ 26RM 2 x 24 @ 26RM 2 x 24 @ 26RM 2 x 24 @ 26RM 2 x 24 @ 26RM Cardio Sets/Reps 8 x 3 @ 18RM 8 x 3 @ 18RM 8 x 3 @ 18RM 8 x 3 @ 18RM
Rest 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. Cardio Rest 90 sec. 90 sec. 90 sec. 90 sec. 90 sec. 90 sec. Cardio Rest 35 sec. 35 sec. 35 sec. 35 sec.
Day 27 Day 28
Cardio Off
Cardio Off
Day 34 Day 35
Cardio Off
Cardio Off
Day 41 Day 42
Cardio Off
Cardio Off
Weight +2.5% +2.5% +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% +2.5% +2.5% +2.5% Weight
Weight +2.5% +2.5% +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% +2.5% +2.5% +2.5% Weight
Hybrid Hyptrophy by Chad Waterbury
Original Article Can be Found on T-Nation @ http://www.t-nation.com/readTopic.do?id=580380 Day 1 Close Grip BB Bench BB Skull Crushers BB Deadlift Front Squats Chin-ups Strt arm cable pulldowns Day 2 Day 3 Power Cleans BB Back Squats Decline sit-ups Cable crunches Incline BB Bench Press Standing DB Military Press Day 4 Day 5 Dips French Presses Bent over BB rows DB rear delt side raises Rack pulls with DB or BB Box Squats Day 6 Day 7
Sets/Reps 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM Cardio Sets/Reps 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM Cardio Sets/Reps 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM Cardio Off
Rest 60 sec. 180sec. 75 sec. 180sec. 75 sec. 75 sec. Cardio Rest 75 sec. 240sec. 60 sec. 180sec. 60 sec. 180sec. Cardio Rest 60 sec. 180sec. 60 sec. 180sec. 75 sec. 240sec. Cardio Off
Weight
Day 15 Close Grip BB Bench BB Skull Crushers BB Deadlift Front Squats Chin-ups Strt arm cable pulldowns Day 16 Day 17 Power Cleans BB Back Squats Decline sit-ups Cable crunches Incline BB Bench Press Standing DB Military Press Day 18 Day 19 Dips French Presses Bent over BB rows DB rear delt side raises Rack pulls with DB or BB Box Squats Day 20 Day 21
Sets/Reps 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM Cardio Sets/Reps 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM Cardio Sets/Reps 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM Cardio Off
Rest 60 sec. 180sec. 75 sec. 180sec. 75 sec. 75 sec. Cardio Rest 75 sec. 240sec. 60 sec. 180sec. 60 sec. 180sec. Cardio Rest 60 sec. 180sec. 60 sec. 180sec. 75 sec. 240sec. Cardio Off
Weight +2.5% +2.5% +2.5% +2.5% +2.5% +2.5%
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Weight +2.5% +2.5% +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% +2.5% +2.5% +2.5%
Day 8 Close Grip BB Bench BB Skull Crushers BB Deadlift Front Squats Chin-ups Strt arm cable pulldowns Day 9 Day 10 Power Cleans BB Back Squats Decline sit-ups Cable crunches Incline BB Bench Press Standing DB Military Press Day 11 Day 12 Dips French Presses Bent over BB rows DB rear delt side raises Rack pulls with DB or BB Box Squats Day 13 Day 14
Sets/Reps 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM Cardio Sets/Reps 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM Cardio Sets/Reps 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM Cardio Off
Rest 60 sec. 180sec. 75 sec. 180sec. 75 sec. 75 sec. Cardio Rest 75 sec. 240sec. 60 sec. 180sec. 60 sec. 180sec. Cardio Rest 60 sec. 180sec. 60 sec. 180sec. 75 sec. 240sec. Cardio Off
Weight +2.5% +2.5% +2.5% +2.5% +2.5% +2.5%
Day 22 Close Grip BB Bench BB Skull Crushers BB Deadlift Front Squats Chin-ups Strt arm cable pulldowns Day 23 Day 24 Power Cleans BB Back Squats Decline sit-ups Cable crunches Incline BB Bench Press Standing DB Military Press Day 25 Day 26 Dips French Presses Bent over BB rows DB rear delt side raises Rack pulls with DB or BB Box Squats Day 27 Day 28
Sets/Reps 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM Cardio Sets/Reps 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM Cardio Sets/Reps 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM Cardio Off
Rest 60 sec. 180sec. 75 sec. 180sec. 75 sec. 75 sec. Cardio Rest 75 sec. 240sec. 60 sec. 180sec. 60 sec. 180sec. Cardio Rest 60 sec. 180sec. 60 sec. 180sec. 75 sec. 240sec. Cardio Off
Weight +2.5% +2.5% +2.5% +2.5% +2.5% +2.5%
Weight +2.5% +2.5% +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% +2.5% +2.5% +2.5%
Weight +2.5% +2.5% +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% +2.5% +2.5% +2.5%
Waterbury Method by Chad Waterbury Original Article Can be Found on T-Nation @ http://www.t-nation.com/readTopic.do?id=534922 Day 1 (80% of 1 RM OR 6 RM) BB Back Squats A1 - Dips A2 - Bent over BB or DB Rows B1 - Skull Crushers B2 - Standing BB Curls Hanging Leg Raises Day 2 Day 3 BB or DB Bench Press A1 - Partial DB Deadlift (Rom. DL) A2 - Standing BB Military Press B1 - Standing Calf Raise B2 - Upright Rows Tricep Pressdowns (or Fr. Press) Day 4 Day 5 Chin-Ups A1 - Decline BB or DB Bench Pr. A2 - Standing Hammer Curls B1 - Seated Calf Raises B2 - Glute/Ham Raise or Leg Curl Lunges or Step-Ups Day 6 Day 7
Sets/Reps 10 x 3 4x6 4x6 4x6 4x6 4x6 Cardio / GPP Sets/Reps 10 x 3 4x6 4x6 4x6 4x6 4x6 Cardio / GPP Sets/Reps 10 x 3 4x6 4x6 4x6 4x6 4x6 Cardio / GPP Rest
Rest 70 sec 0 sec 60 sec 0 sec 60 sec 60 sec
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Rest 60 sec 0 sec 60 sec 0 sec 60 sec 60 sec
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Rest 70 sec 0 sec 60 sec 0 sec 60 sec 60 sec
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Rest
Rest
Day 15 BB Back Squats A1 - Dips A2 - Bent over BB or DB Rows B1 - Skull Crushers B2 - Standing BB Curls Hanging Leg Raises Day 16 Day 17 BB or DB Bench Press A1 - Partial DB Deadlift (Rom. DL) A2 - Standing BB Military Press B1 - Standing Calf Raise B2 - Upright Rows Tricep Pressdowns (or Fr. Press) Day 18 Day 19 Chin-Ups A1 - Decline BB or DB Bench Pr. A2 - Standing Hammer Curls B1 - Seated Calf Raises B2 - Glute/Ham Raise or Leg Curl Lunges or Step-Ups Day 20 Day 21
Sets/Reps 10 x 3 4x6 4x6 4x6 4x6 4x6 Cardio / GPP Sets/Reps 10 x 3 4x6 4x6 4x6 4x6 4x6 Cardio / GPP Sets/Reps 10 x 3 4x6 4x6 4x6 4x6 4x6 Cardio / GPP Rest
Rest 70 sec 0 sec 60 sec 0 sec 60 sec 60 sec
Weight
+2.5% +2.5% +2.5% +2.5% +2.5% +2.5%
Rest 60 sec 0 sec 60 sec 0 sec 60 sec 60 sec
+2.5% +2.5% +2.5% +2.5% +2.5% +2.5%
Rest 70 sec 0 sec 60 sec 0 sec 60 sec 60 sec
+2.5% +2.5% +2.5% +2.5% +2.5% +2.5%
Rest
Weight
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Rest
Day 8 Sets/Reps BB Back Squats 10 x 3 A1 - Dips 4x6 A2 - Bent over BB or DB Rows 4x6 B1 - Skull Crushers 4x6 B2 - Standing BB Curls 4x6 Hanging Leg Raises 4x6 Day 9 Cardio / GPP Day 10 Sets/Reps BB or DB Bench Press 10 x 3 A1 - Partial DB Deadlift (Rom. DL) 4x6 A2 - Standing BB Military Press 4x6 B1 - Standing Calf Raise 4x6 B2 - Upright Rows 4x6 Tricep Pressdowns (or Fr. Press) 4x6 Day 11 Cardio / GPP Day 12 Sets/Reps Chin-Ups 10 x 3 A1 - Decline BB or DB Bench Pr. 4x6 A2 - Standing Hammer Curls 4x6 B1 - Seated Calf Raises 4x6 B2 - Glute/Ham Raise or Leg Curl 4x6 Lunges or Step-Ups 4x6 Day 13 Cardio / GPP Day 14 Rest
Rest 70 sec 0 sec 60 sec 0 sec 60 sec 60 sec
+2.5% +2.5% +2.5% +2.5% +2.5% +2.5%
Rest 60 sec 0 sec 60 sec 0 sec 60 sec 60 sec
+2.5% +2.5% +2.5% +2.5% +2.5% +2.5%
Rest 70 sec 0 sec 60 sec 0 sec 60 sec 60 sec
+2.5% +2.5% +2.5% +2.5% +2.5% +2.5%
Rest
Rest
Day 22 Sets/Reps BB Back Squats 10 x 3 A1 - Dips 4x6 A2 - Bent over BB or DB Rows 4x6 B1 - Skull Crushers 4x6 B2 - Standing BB Curls 4x6 Hanging Leg Raises 4x6 Day 23 Cardio / GPP Day 24 Sets/Reps BB or DB Bench Press 10 x 3 A1 - Partial DB Deadlift (Rom. DL) 4x6 A2 - Standing BB Military Press 4x6 B1 - Standing Calf Raise 4x6 B2 - Upright Rows 4x6 Tricep Pressdowns (or Fr. Press) 4x6 Day 25 Cardio / GPP Day 26 Sets/Reps Chin-Ups 10 x 3 A1 - Decline BB or DB Bench Pr. 4x6 A2 - Standing Hammer Curls 4x6 B1 - Seated Calf Raises 4x6 B2 - Glute/Ham Raise or Leg Curl 4x6 Lunges or Step-Ups 4x6 Day 27 Cardio / GPP Day 28 Rest
Rest 70 sec 0 sec 60 sec 0 sec 60 sec 60 sec
Weight
+2.5% +2.5% +2.5% +2.5% +2.5% +2.5%
Rest 60 sec 0 sec 60 sec 0 sec 60 sec 60 sec
+2.5% +2.5% +2.5% +2.5% +2.5% +2.5%
Rest 70 sec 0 sec 60 sec 0 sec 60 sec 60 sec
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Rest
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Total Body Training (Page 1) by Chad Waterbury Original Article Can be Found on T-Nation @ http://www.t-nation.com/readTopic.do?id=508031 Workout 1 CCCCSJ SJ Workout 2 CCCCSJ SJ Workout 3 CCCCSJ SJ Workout 1 CCCCSJ SJ Workout 2 CCCCSJ SJ Workout 3 CCCC-
Week 1 (Straight Sets) Sets / Reps Rest 3x5 60 sec. 3x5 60 sec. 3x5 60 sec. 3x5 60 sec. 3x5 60 sec. 3x5 60 sec. Sets / Reps Rest 3x8 90 sec. 3x8 90 sec. 3x8 90 sec. 3x8 90 sec. 3x8 90 sec. 3x8 90 sec. Sets / Reps Rest 2 x 15 120 sec. 2 x 15 120 sec. 2 x 15 120 sec. 2 x 15 120 sec. 2 x 15 120 sec. 2 x 15 120 sec. Week 2 (Antagonistic Sets) Sets / Reps Rest 3x5 60 sec. 3x5 60 sec. 3x5 60 sec. 3x5 60 sec. 3x5 60 sec. 3x5 60 sec. Sets / Reps Rest 3x8 90 sec. 3x8 90 sec. 3x8 90 sec. 3x8 90 sec. 3x8 90 sec. 3x8 90 sec. Sets / Reps Rest 2 x 15 120 sec. 2 x 15 120 sec. 2 x 15 120 sec. 2 x 15 120 sec.
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Workout 1 CCCCSJ SJ Workout 2 CCCCSJ SJ Workout 3 CCCCSJ SJ Workout 1 CCCCSJ SJ Workout 2 CCCCSJ SJ Workout 3 CCCC-
Week 3 (Straight Sets) Sets / Reps Rest 4x5 60 sec. 4x5 60 sec. 4x5 60 sec. 4x5 60 sec. 4x5 60 sec. 4x5 60 sec. Sets / Reps Rest 4x8 90 sec. 4x8 90 sec. 4x8 90 sec. 4x8 90 sec. 4x8 90 sec. 4x8 90 sec. Sets / Reps Rest 3 x 15 120 sec. 3 x 15 120 sec. 3 x 15 120 sec. 3 x 15 120 sec. 3 x 15 120 sec. 3 x 15 120 sec. Week 4 (Antagonistic Sets) Sets / Reps Rest 4x5 60 sec. 4x5 60 sec. 4x5 60 sec. 4x5 60 sec. 4x5 60 sec. 4x5 60 sec. Sets / Reps Rest 4x8 90 sec. 4x8 90 sec. 4x8 90 sec. 4x8 90 sec. 4x8 90 sec. 4x8 90 sec. Sets / Reps Rest 3 x 15 120 sec. 3 x 15 120 sec. 3 x 15 120 sec. 3 x 15 120 sec.
SJ SJ -
2 x 15 2 x 15
120 sec. 120 sec.
SJ SJ -
3 x 15 3 x 15
120 sec. 120 sec.
Total Body Training (Page 2) by Chad Waterbury Original Article Can be Found on T-Nation @ http://www.t-nation.com/readTopic.do?id=508031 Workout 1 CCCCSJ SJ Workout 2 CCCCSJ SJ Workout 3 CCCCSJ SJ Workout 1 CCCCSJ SJ Workout 2 CCCCSJ SJ Workout 3 CC-
Week 5 (Straight Sets) Sets / Reps Rest 2 x 18 120 sec. 2 x 18 120 sec. 2 x 18 120 sec. 2 x 18 120 sec. 2 x 18 120 sec. 2 x 18 120 sec. Sets / Reps Rest 2x8 60 sec. 2x8 60 sec. 2x8 60 sec. 2x8 60 sec. 2x8 60 sec. 2x8 60 sec. Sets / Reps Rest 2 x 12 90 sec. 2 x 12 90 sec. 2 x 12 90 sec. 2 x 12 90 sec. 2 x 12 90 sec. 2 x 12 90 sec. Week 6 (Antagonistic Sets) Sets / Reps Rest 2 x 18 120 sec. 2 x 18 120 sec. 2 x 18 120 sec. 2 x 18 120 sec. 2 x 18 120 sec. 2 x 18 120 sec. Sets / Reps Rest 2x8 60 sec. 2x8 60 sec. 2x8 60 sec. 2x8 60 sec. 2x8 60 sec. 2x8 60 sec. Sets / Reps Rest 2 x 12 90 sec. 2 x 12 90 sec.
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Workout 1 CCCCSJ SJ Workout 2 CCCCSJ SJ Workout 3 CCCCSJ SJ Workout 1 CCCCSJ SJ Workout 2 CCCCSJ SJ Workout 3 CC-
Week 7 (Straight Sets) Sets / Reps Rest 3 x 18 120 sec. 3 x 18 120 sec. 3 x 18 120 sec. 3 x 18 120 sec. 3 x 18 120 sec. 3 x 18 120 sec. Sets / Reps Rest 3x8 60 sec. 3x8 60 sec. 3x8 60 sec. 3x8 60 sec. 3x8 60 sec. 3x8 60 sec. Sets / Reps Rest 3 x 12 90 sec. 3 x 12 90 sec. 3 x 12 90 sec. 3 x 12 90 sec. 3 x 12 90 sec. 3 x 12 90 sec. Week 8 (Antagonistic Sets) Sets / Reps Rest 3 x 18 120 sec. 3 x 18 120 sec. 3 x 18 120 sec. 3 x 18 120 sec. 3 x 18 120 sec. 3 x 18 120 sec. Sets / Reps Rest 3x8 60 sec. 3x8 60 sec. 3x8 60 sec. 3x8 60 sec. 3x8 60 sec. 3x8 60 sec. Sets / Reps Rest 3 x 12 90 sec. 3 x 12 90 sec.
CCSJ SJ -
2 x 12 2 x 12 2 x 12 2 x 12
90 sec. 90 sec. 90 sec. 90 sec.
CCSJ SJ -
3 x 12 3 x 12 3 x 12 3 x 12
90 sec. 90 sec. 90 sec. 90 sec.
Total Body Training (Page 3) by Chad Waterbury Original Article Can be Found on T-Nation @ http://www.t-nation.com/readTopic.do?id=508031 Compound (C) Exercises Master List Chest Incline Bench Presses (BB or DB) Flat Bench Presses (BB or DB) Decline Bench Presses (BB or DB) Wide-Grip Dips Back Upright or Horizontal Rows Pull-Ups or Pull-Downs (Pronated, Supinated or Semi-Supinated Grip)
Single-Joint (SJ) Exercises Master List Biceps BB Curls Hammer Curls Preacher Curls Triceps Lying Tricep Extensions (BB or DB) Tricep Press-Downs (Supinated or Pronated Grip)
Deltoids Deltoids Front DB Raises Standing Military Presses (BB or DB, Pronated, Supinated, Semi-Supinated Grip)Side DB Raises Seated Military Presses (BB or DB, Pronated, Supinated, Semi-Supinated Grip) Rear DB Raises Quads High-Bar Back Squats Hack Squats Front Squats Lower Back / Hips Traditional or Sumo Deadlifts Power Cleans or Snatches Good Mornings
Hamstrings Glute-Ham Raises Leg Curls Calves Standing Calf Raises Seated Calf Raises Donkey Calf Raises
Special Instructions: * Choose 4 exercises under the list of compound exercises. Choose 2 exercises under the single-joint exercise list. Don't leave out any major muscle groups. * Constantly rotate exercises from each category. In other words, don’t always start your session with a chest/back pairing. You must keep rotating the body parts and exercises you begin each session with. * Don’t perform the same exercise for more than two weeks in a row. For example, if you performed a flat barbell bench press as your chest exercise for Weeks 1 and 2, you must switch to either incline, decline or dumbbell bench presses for another two weeks before switching again. * Increase the load 1.25 to 2.5% with each subsequent workout.
* Perform all three workouts within a seven-day timeframe with 48-72 hours rest between workouts. * Be creative! I’m giving you endless options. Just be sure to pick four compound exercises and two single-joint exercises with each session. You can rotate exercises as much as you desire. All you have to do is follow the prescribed parameters.
31 Weight
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31 Weight
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31
List
ajor muscle groups.
p rotating the body
st exercise for Weeks 1
on. You can rotate
Total Body Training (Page 1) Week 1 (Straight Sets) Workout 1 Sets / Reps C – Flat BB Bench Press 3x5 C - Seated Cable Rows 3x5 C - Squats 3x5 C - Sumo – Style Deadlift 3x5 SJ – DB Hammer Curls 3x5 SJ - Standing Calf Raises 3x5 Workout 2 Sets / Reps C – Incline DB Bench Press 3x8 C - DB Upright Rows 3x8 C - Front Squats 3x8 C - Good Mornings 3x8 SJ - BB Bicep Curls 3x8 SJ - Dips 3x8 Workout 3 Sets / Reps C – Decline BB Bench 2 x 15 C - Chin Ups 2 x 15 C - Step Ups 2 x 15 C - Regular Deadlift 2 x 15 SJ - Seated Calf Raise 2 x 15 SJ - BB Lying Triceps Extensions 2 x 15 Week 2 (Antagonistic Sets) Workout 1 Sets / Reps C – Flat BB Bench Press 3x5 C - Seated Cable Rows 3x5 C - Squats 3x5 C - Sumo – Style Deadlift 3x5 SJ – DB Hammer Curls 3x5 SJ - Standing Calf Raises 3x5 Workout 2 Sets / Reps C – Incline DB Bench Press 3x8 C - DB Upright Rows 3x8 C - Front Squats 3x8 C - Good Mornings 3x8 SJ - BB Bicep Curls 3x8 SJ - Dips 3x8 Workout 3 Sets / Reps C – Decline BB Bench 2 x 15 C - Chin Ups 2 x 15 C - Step Ups 2 x 15 C - Regular Deadlift 2 x 15 SJ - Seated Calf Raise 2 x 15 SJ - BB Lying Triceps Extensions 2 x 15
Rest 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. Rest 90 sec. 90 sec. 90 sec. 90 sec. 90 sec. 90 sec. Rest 120 sec. 120 sec. 120 sec. 120 sec. 120 sec. 120 sec.
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Rest 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. Rest 90 sec. 90 sec. 90 sec. 90 sec. 90 sec. 90 sec. Rest 120 sec. 120 sec. 120 sec. 120 sec. 120 sec. 120 sec.
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Week 3 (Straight Sets) Workout 1 Sets / Reps Rest C - Sumo – Style Deadlift 4x5 60 sec. C - Neutral Grip Pull Ups 4x5 60 sec. C - Incline DB Press 4x5 60 sec. C - Preacher Curls 4x5 60 sec. SJ – Front Squats 4x5 60 sec. SJ - Seated Calf Raises 4x5 60 sec. Workout 2 Sets / Reps Rest C – Squats 4x8 90 sec. C - Seated Cable Rows 4x8 90 sec. C - Glute Ham Raise 4x8 90 sec. C - Military Press 4x8 90 sec. SJ - DB Curls 4x8 90 sec. SJ - Lying DB Tricep Extensions 4x8 90 sec. Workout 3 Sets / Reps Rest C - Lunges 3 x 15 120 sec. C - DB Flat Bench Press 3 x 15 120 sec. C - Good Mornings 3 x 15 120 sec. C - Barbell Bicep Curls 3 x 15 120 sec. SJ - Dips 3 x 15 120 sec. SJ - Standing Calf Raises 3 x 15 120 sec. Week 4 (Antagonistic Sets) Workout 1 Sets / Reps Rest C - Sumo – Style Deadlift 4x5 60 sec. C - Neutral Grip Pull Ups 4x5 60 sec. C - Incline DB Press 4x5 60 sec. C - Preacher Curls 4x5 60 sec. SJ – Front Squats 4x5 60 sec. SJ - Seated Calf Raises 4x5 60 sec. Workout 2 Sets / Reps Rest C – Squats 4x8 90 sec. C - Seated Cable Rows 4x8 90 sec. C - Glute Ham Raise 4x8 90 sec. C - Military Press 4x8 90 sec. SJ - DB Curls 4x8 90 sec. SJ - Lying DB Tricep Extensions 4x8 90 sec. Workout 3 Sets / Reps Rest C - Lunges 3 x 15 120 sec. C - DB Flat Bench Press 3 x 15 120 sec. C - Good Mornings 3 x 15 120 sec. C - Barbell Bicep Curls 3 x 15 120 sec. SJ - Dips 3 x 15 120 sec. SJ - Standing Calf Raises 3 x 15 120 sec.
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Total Body Training (Page 2) Workout 1 C – Squats C – BB Lunges
Week 5 (Straight Sets) Sets / Reps Rest 2 x 18 120 sec. 2 x 18 120 sec.
Weight
Workout 1 C – Dips C – Front squats
Week 7 (Straight Sets) Sets / Reps Rest 3 x 18 120 sec. 3 x 18 120 sec.
Weight
C – Bent over BB rows 2 x 18 C – Flat DB bench press 2 x 18 SJ – Standing calf raises 2 x 18 SJ – BB curls 2 x 18 Workout 2 Sets / Reps C – Deadlifts 2x8 C – Glute ham raises 2x8 C – BB upright rows 2x8 C – BB incline bench 2x8 SJ – Crunches 2x8 SJ – Skull crusher 2x8 Workout 3 Sets / Reps C – Goodmornings 2 x 12 C – Hack squats 2 x 12 C – Pull Ups (pronated) 2 x 12 C – Decline DB Bench press 2 x 12 SJ – Seated calf raises 2 x 12 SJ – Front arm DB raises 2 x 12 Week 6 (Antagonistic Sets) Workout 1 Sets / Reps C – Squats 2 x 18 C – BB Lunges 2 x 18 C – Bent over BB rows 2 x 18 C – Flat DB bench press 2 x 18 SJ – Standing calf raises 2 x 18 SJ – BB curls 2 x 18 Workout 2 Sets / Reps C – Deadlifts 2x8 C – Gluts ham raises 2x8 C – BB upright rows 2x8 C – BB incline bench 2x8 SJ – Crunches 2x8 SJ – Skull crusher 2x8 Workout 3 Sets / Reps C – Goodmornings 2 x 12 C – Hack squats 2 x 12 C – Pull Ups (pronated) 2 x 12 C – Decline DB Bench press 2 x 12 SJ – Seated calf raises 2 x 12 SJ – Front arm DB raises 2 x 12
120 sec. 120 sec. 120 sec. 120 sec. Rest 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. Rest 90 sec. 90 sec. 90 sec. 90 sec. 90 sec. 90 sec. Rest 120 sec. 120 sec. 120 sec. 120 sec. 120 sec. 120 sec. Rest 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. Rest 90 sec. 90 sec. 90 sec. 90 sec. 90 sec. 90 sec.
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C – Seated cable rows (wide grip) 3 x 18 120 sec. C – Step ups BB 3 x 18 120 sec. SJ – Preacher curls 3 x 18 120 sec. SJ – Standing weighted crunches 3 x 18 120 sec. Workout 2 Sets / Reps Rest C – Flat BB bench press 3x8 60 sec. C – Romanian Deadlifts 3x8 60 sec. C – Military Press 3x8 60 sec. C – Glute Ham Raises 3x8 60 sec. SJ – Standing side raises 3x8 60 sec. SJ – Leg curls 3x8 60 sec. Workout 3 Sets / Reps Rest C – Chins 3 x 12 90 sec. C – DB Lunges 3 x 12 90 sec. C – Seated military BB press 3 x 12 90 sec. C – Sumo style deadlifts 3 x 12 90 sec. SJ – Close grip BB bench press 3 x 12 90 sec. SJ – Leg raises 3 x 12 90 sec. Week 8 (Antagonistic Sets) Workout 1 Sets / Reps Rest C – Dips 3 x 18 120 sec. C – Front squats 3 x 18 120 sec. C – Seated cable rows (wide grip) 3 x 18 120 sec. C – Step ups BB 3 x 18 120 sec. SJ – Preacher curls 3 x 18 120 sec. SJ – Standing weighted crunches 3 x 18 120 sec. Workout 2 Sets / Reps Rest C – Flat BB bench press 3x8 60 sec. C – Romanian Deadlifts 3x8 60 sec. C – Military Press 3x8 60 sec. C – Glute Ham Raises 3x8 60 sec. SJ – Standing side raises 3x8 60 sec. SJ – Leg curls 3x8 60 sec. Workout 3 Sets / Reps Rest C – Chins 3 x 12 90 sec. C – DB Lunges 3 x 12 90 sec. C – Seated military BB press 3 x 12 90 sec. C – Sumo style deadlifts 3 x 12 90 sec. SJ – Close grip BB bench press 3 x 12 90 sec. SJ – Leg raises 3 x 12 90 sec.
Total Body Training (Page 3) Original Article Can be Found on T-Nation @ http://www.t-nation.com/readTopic.do?id=508031 Compound (C) Exercises Master List Chest Incline Bench Presses (BB or DB) Flat Bench Presses (BB or DB)
Single-Joint (SJ) Exercises Master List Biceps BB Curls Hammer Curls
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Decline Bench Presses (BB or DB) Wide-Grip Dips Back Upright or Horizontal Rows Pull-Ups or Pull-Downs (Pronated, Supinated or Semi-Supinated Grip)
Preacher Curls Triceps Lying Tricep Extensions (BB or DB) Tricep Press-Downs (Supinated or Pronated Grip)
Deltoids Deltoids Front DB Raises Standing Military Presses (BB or DB, Pronated, Supinated, Semi-Supinated Side Grip) DB Raises Seated Military Presses (BB or DB, Pronated, Supinated, Semi-SupinatedRear Grip)DB Raises Quads High-Bar Back Squats Hack Squats Front Squats Lower Back / Hips Traditional or Sumo Deadlifts Power Cleans or Snatches Good Mornings
Hamstrings Glute-Ham Raises Leg Curls Calves Standing Calf Raises Seated Calf Raises Donkey Calf Raises
Special Instructions: * Choose 4 exercises under the list of compound exercises. Choose 2 exercises under the single-joint exercise list. Don't leave out any major muscle groups. * Constantly rotate exercises from each category. In other words, don’t always start your session with a chest/back pairing. You must keep rotating the body parts and exercises you begin each session with. * Don’t perform the same exercise for more than two weeks in a row. For example, if you performed a flat barbell bench press as your chest exercise for Weeks 1 and 2, you must switch to either incline, decline or dumbbell bench presses for another two weeks before switching again. * Increase the load 1.25 to 2.5% with each subsequent workout. * Perform all three workouts within a seven-day timeframe with 48-72 hours rest between workouts. * Be creative! I’m giving you endless options. Just be sure to pick four compound exercises and two single-joint exercises with each session. You can rotate exercises as much as you desire. All you have to do is follow the prescribed parameters.
Quattro Dynamo by Chad Waterbury Original Article Can be Found on T-Nation @ http://www.t-nation.com/readTopic.do?id=459216 Maximal Strength A1 - Squats A2 - Lying Leg Curls B1 - BB Bench Presses B2 - Seated Cable Rows C1 - Standing BB Curls C2 - Reverse-Grip Tricep Presses-Downs
Sets / Reps / Load 5 x 3 @ 5RM 5 x 3 @ 5RM 5 x 3 @ 5RM 5 x 3 @ 5RM 5 x 3 @ 5RM 5 x 3 @ 5RM
Rest Period 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec.
Weight / Day 1
Endurance Strength A1 - Seated Behind-the-Neck BB Presses A2 - Shoulder-Width Lat Pull-Downs B1 - BB Back Squats B2 - Lying Leg Curls
Sets / Reps / Load 2 x 25 @ 27RM 2 x 25 @ 27RM 2 x 25 @ 27RM 2 x 25 @ 27RM
Rest Period 90 sec. 90 sec. 90 sec. 90 sec.
Weight / Day 2
Cardio
Cardio
Cardio / Day 3
Cardio / Day 10
Sets / Reps / Load 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM
Rest Period 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. 75 sec.
Weight /Day 4
Weight / Day 11
Cardio
Cardio
Cardio / Day 5
Cardio / Day 12
Sets / Reps / Load 6 x 3 @ 18RM 6 x 3 @ 18RM 6 x 3 @ 18RM 6 x 3 @ 18RM
Rest Period 60 sec. 60 sec. 60 sec. 60 sec.
Weight / Day 6
Weight / Day 13
Rest Day
Rest Day
Rest / Day 7
Low-Intensity Cardio Hypertrophy/Strength A1 - BB Good Mornings A2 - Hanging Leg Raises B1 - 45-Degree Incline DB Bench Presses B2 - Standing Upright DB Rows C1 - Standing BB Reverse Curl C2 - Lying BB Tricep Extensions (Skull Crushers) Low-Intensity Cardio Explosive Strength A - Explosive Lunges B - Explosive Sit-Ups C - Explosive BB Bench Presses D - Explosive Supinated Pull-Downs Rest, Rest, Rest
Weight / Day 8
+2.5% +2.5% +2.5% +2.5% +2.5% +2.5% Weight / Day 9
+2.5% +2.5% +2.5% +2.5%
+2.5% +2.5% +2.5% +2.5% +2.5% +2.5%
+2.5% +2.5% +2.5% +2.5% Rest / Day 14
o?id=459216 Weight / Day 15
+2.5% +2.5% +2.5% +2.5% +2.5% +2.5% Weight / Day 16
+2.5% +2.5% +2.5% +2.5% Cardio / Day 17 Weight / Day 18
+2.5% +2.5% +2.5% +2.5% +2.5% +2.5% Cardio / Day 19 Weight / Day 20
+2.5% +2.5% +2.5% +2.5% Rest / Day 21
Single's Club by Chad Waterbury Original Article Can be Found on T-Nation @ http://www.t-nation.com/readTopic.do?id=459290 Day 1 A - BB Back Squats B - Back Extensions C - Seated Calf Raises Day 2 Day 3 A1 - Chin-Ups A2 - Flat DB Bench Presses B1 - BB Curls B2 - BB Skull Crushers Day 4 A1 - BB Deadlifts A2 - Standing Calf Raises B1 - Lying Leg Curls B2 - Hanging Pikes Day 5 Day 6 A - Incline BB Bench Presses B - Chest-Supported Rows C - Dips Day 7
Sets / Reps 14 x 1 @ 3RM 14 x 1 @ 3RM 14 x 1 @ 3RM Cardio Sets / Reps 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM Sets / Reps 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM Cardio Sets / Reps 14 x 1 @ 3RM 14 x 1 @ 3RM 14 x 1 @ 3RM Rest
Rest Period 60 sec. 60 sec. 60 sec. Cardio Rest Period 60 sec. 60 sec. 60 sec. 60 sec. Rest Period 90 sec. 90 sec. 90 sec. 90 sec. Cardio Rest Period 60 sec. 60 sec. 60 sec. Rest
Weight
Day 15 A - BB Back Squats B - Back Extensions C - Seated Calf Raises Day 16 Day 17 A1 - Chin-Ups A2 - Flat DB Bench Presses B1 - BB Curls B2 - BB Skull Crushers Day 18 A1 - BB Deadlifts A2 - Standing Calf Raises B1 - Lying Leg Curls B2 - Hanging Pikes Day 19 Day 20 A - Incline BB Bench Presses B - Chest-Supported Rows C - Dips
Sets / Reps 16 x 1 @ 3RM 16 x 1 @ 3RM 16 x 1 @ 3RM Cardio Sets / Reps 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM Sets / Reps 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM Cardio Sets / Reps 16 x 1 @ 3RM 16 x 1 @ 3RM 16 x 1 @ 3RM
Rest Period 60 sec. 60 sec. 60 sec. Cardio Rest Period 60 sec. 60 sec. 60 sec. 60 sec. Rest Period 90 sec. 90 sec. 90 sec. 90 sec. Cardio Rest Period 60 sec. 60 sec. 60 sec.
Weight
Cardio Weight
Weight
Cardio Weight
Rest
Cardio Weight +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% +2.5% Cardio Weight
Day 8 A - BB Back Squats B - Back Extensions C - Seated Calf Raises Day 9 Day 10 A1 - Chin-Ups A2 - Flat DB Bench Presses B1 - BB Curls B2 - BB Skull Crushers Day 11 A1 - BB Deadlifts A2 - Standing Calf Raises B1 - Lying Leg Curls B2 - Hanging Pikes Day 12 Day 13 A - Incline BB Bench Presses B - Chest-Supported Rows C - Dips Day 14
Sets / Reps 15 x 1 @ 3RM 15 x 1 @ 3RM 15 x 1 @ 3RM Cardio Sets / Reps 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM Sets / Reps 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM Cardio Sets / Reps 15 x 1 @ 3RM 15 x 1 @ 3RM 15 x 1 @ 3RM Rest
Rest Period 60 sec. 60 sec. 60 sec. Cardio Rest Period 60 sec. 60 sec. 60 sec. 60 sec. Rest Period 90 sec. 90 sec. 90 sec. 90 sec. Cardio Rest Period 60 sec. 60 sec. 60 sec. Rest
Day 22 A - BB Back Squats B - Back Extensions C - Seated Calf Raises Day 23 Day 24 A1 - Chin-Ups A2 - Flat DB Bench Presses B1 - BB Curl B2 - BB Skull Crushers Day 25 A1 - BB Deadlifts A2 - Standing Calf Raises B1 - Lying Leg Curls B2 - Hanging Pikes Day 26 Day 27 A - Incline BB Bench Presses B - Chest-Supported Rows C - Dips
Sets / Reps 17 x 1 @ 3RM 17 x 1 @ 3RM 17 x 1 @ 3RM Cardio Sets / Reps 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM Sets / Reps 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM Cardio Sets / Reps 17 x 1 @ 3RM 17 x 1 @ 3RM 17 x 1 @ 3RM
Rest Period 60 sec. 60 sec. 60 sec. Cardio Rest Period 60 sec. 60 sec. 60 sec. 60 sec. Rest Period 90 sec. 90 sec. 90 sec. 90 sec. Cardio Rest Period 60 sec. 60 sec. 60 sec.
Day 21
Rest
Rest
Rest
Day 28
Rest
Rest
Weight
Cardio Weight +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% +2.5% Cardio Weight
Rest Weight
Cardio Weight +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% +2.5% Cardio Weight
Rest
Big Boy Basics by Chad Waterbury Original Article Can be Found on T-Nation @ http://www.t-nation.com/readTopic.do?id=459533 Day 1 (Upper Body) BB Bench Presses Seated Rows Pull-Ups Standing DB Shoulder Presses
Sets / Reps / Load 8 x 3 @ 5RM 8 x 3 @ 5RM 8 x 3 @ 5RM 8 x 3 @ 5RM
Rest Period 60 sec. 60 sec. 60 sec. 60 sec.
Weight / Day 1
Weight / Day 8
Day 2 (Lower Body) BB Squats Leg Raises DB Deadlifts Decline Bench Sit-Ups Standing Calf Raises
Sets / Reps / Load 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM
Weight / Day 2
Weight / Day 9
Cardio
Rest Period 90 sec. 60 sec. 90 sec. 60 sec. 60 sec. ] Cardio
Cardio / Day 3
Cardio / Day 10
Day 4 (Upper Body) 45-Degree Incline DB Bench Presses 45-Degree DB Rows Standing BB Curls Standing Reverse-Grip Tricep Press-Downs
Sets / Reps / Load 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM
Rest Period 90 sec. 90 sec. 60 sec. 60 sec.
Weight / Day 4
Weight / Day 11
Day 5 (Lower Body) Hack Squats Lying Leg Curls Lying Leg Raises Seated Calf Raises
Sets / Reps / Load 8 x 3 @ 5RM 8 x 3 @ 5RM 8 x 3 @ 5RM 8 x 3 @ 5RM
Rest Period 60 sec. 60 sec. 60 sec. 30 sec.
Weight / Day 5
Weight / Day 12
Day 6 (Rest)
Rest
Rest
Rest / Day 6
Rest / Day 13
Day 7 (Rest)
Rest
Rest
Rest / Day 7
Rest / Day 14
Day 3 (Cardio for Recovery)
id=459533 Weight / Day 15
Weight / Day 16
Cardio/ Day 17 Weight / Day 18
Weight / Day 19
Rest / Day 20 Rest / Day 21
The Next "Big Three" Program by Chad Waterbury Original Article Can be Found on T-Nation @ http://www.t-nation.com/readTopic.do?id=459914 Day 1 - Workout #1 A1 - Running in Place A2 - Jumping Jacks A3 - Squat Thrusts Waterbury Walks Sternum Chin-ups Shoulder Press Squats Opt - Bent over BB Rows Day 2 Day 3 Day 4 - Workout #2 A1 - Running in Place A2 - Jumping Jacks A3 - Squat Thrusts B1 - Waterbury Walks B2 - Sternum Chin-ups B3 - Shoulder Press Squats Opt - Dips Day 5 Day 6 Day 7 Day 22 - Workout #1 A1 - Running in Place A2 - Jumping Jacks A3 - Squat Thrusts Waterbury Walks Sternum Chin-ups Shoulder Press Squats Opt - Bent over BB Rows Day 23 Day 24 Day 25 - Workout #2 A1 - Running in Place A2 - Jumping Jacks A3 - Squat Thrusts B1 - Waterbury Walks B2 - Sternum Chin-ups B3 - Shoulder Press Squats Opt - Dips Day 26 Day 27 Day 28
Sets/Reps 3-5 3-5 3-5 3-5 x 3-5 3-5 x 3-5 3-5 x 3-5 2-3 x 6-8 Cardio Cardio Sets/Reps 3-5 3-5 3-5 3-5 x 3-5 3-5 x 3-5 3-5 x 3-5 2-3 x 6-8 Cardio Off Off Sets/Reps 3-5 3-5 3-5 3-5 x 3-5 3-5 x 3-5 3-5 x 3-5 2-3 x 6-8 Cardio Cardio Sets/Reps 3-5 3-5 3-5 3-5 x 3-5 3-5 x 3-5 3-5 x 3-5 2-3 x 6-8 Cardio Off Off
Rest 0 sec 0 sec 60 sec. 90 sec 90 sec 90 sec 90 sec
Weight
Rest 0 sec 0 sec 60 sec. 90 sec 90 sec 90 sec 90 sec
Weight
Rest 0 sec 0 sec 60 sec. 90 sec 90 sec 90 sec 90 sec
Weight
Rest 0 sec 0 sec 60 sec. 90 sec 90 sec 90 sec 90 sec
Weight
+2.5% +2.5% +2.5% +2.5%
Day 8 - Workout #1 A1 - Running in Place A2 - Jumping Jacks A3 - Squat Thrusts Waterbury Walks Sternum Chin-ups Shoulder Press Squats Opt - Bent over BB Rows Day 9 Day 10 Day 11 - Workout #2 A1 - Running in Place A2 - Jumping Jacks A3 - Squat Thrusts B1 - Waterbury Walks B2 - Sternum Chin-ups B3 - Shoulder Press Squats Opt - Dips Day 12 Day 13 Day 14 Day 29 - Workout #1 A1 - Running in Place A2 - Jumping Jacks A3 - Squat Thrusts Waterbury Walks Sternum Chin-ups Shoulder Press Squats Opt - Bent over BB Rows Day 30 Day 31 Day 32 - Workout #2 A1 - Running in Place A2 - Jumping Jacks A3 - Squat Thrusts B1 - Waterbury Walks B2 - Sternum Chin-ups B3 - Shoulder Press Squats Opt - Dips Day 33 Day 34 Day 35
Sets/Reps 3-5 3-5 3-5 3-5 x 3-5 3-5 x 3-5 3-5 x 3-5 2-3 x 6-8 Cardio Cardio Sets/Reps 3-5 3-5 3-5 3-5 x 3-5 3-5 x 3-5 3-5 x 3-5 2-3 x 6-8 Cardio Off Off Sets/Reps 3-5 3-5 3-5 3-5 x 3-5 3-5 x 3-5 3-5 x 3-5 2-3 x 6-8 Cardio Cardio Sets/Reps 3-5 3-5 3-5 3-5 x 3-5 3-5 x 3-5 3-5 x 3-5 2-3 x 6-8 Cardio Off Off
Rest 0 sec 0 sec 60 sec. 90 sec 90 sec 90 sec 90 sec
Rest 0 sec 0 sec 60 sec. 90 sec 90 sec 90 sec 90 sec
Rest 0 sec 0 sec 60 sec. 90 sec 90 sec 90 sec 90 sec
Rest 0 sec 0 sec 60 sec. 90 sec 90 sec 90 sec 90 sec
Weight
+2.5% +2.5% +2.5% +2.5%
Weight
+2.5% +2.5% +2.5% +2.5%
Weight
+2.5% +2.5% +2.5% +2.5%
Weight
+2.5% +2.5% +2.5% +2.5%
Day 15 - Workout #1 A1 - Running in Place A2 - Jumping Jacks A3 - Squat Thrusts Waterbury Walks Sternum Chin-ups Shoulder Press Squats Opt - Bent over BB Rows Day 16 Day 17 Day 18 - Workout #2 A1 - Running in Place A2 - Jumping Jacks A3 - Squat Thrusts B1 - Waterbury Walks B2 - Sternum Chin-ups B3 - Shoulder Press Squats Opt - Dips Day 19 Day 20 Day 21 Day 36 - Workout #1 A1 - Running in Place A2 - Jumping Jacks A3 - Squat Thrusts Waterbury Walks Sternum Chin-ups Shoulder Press Squats Opt - Bent over BB Rows Day 37 Day 38 Day 39 - Workout #2 A1 - Running in Place A2 - Jumping Jacks A3 - Squat Thrusts B1 - Waterbury Walks B2 - Sternum Chin-ups B3 - Shoulder Press Squats Opt - Dips Day 40 Day 41 Day 42
Sets/Reps 3-5 3-5 3-5 3-5 x 3-5 3-5 x 3-5 3-5 x 3-5 2-3 x 6-8 Cardio Cardio Sets/Reps 3-5 3-5 3-5 3-5 x 3-5 3-5 x 3-5 3-5 x 3-5 2-3 x 6-8 Cardio Off Off Sets/Reps 3-5 3-5 3-5 3-5 x 3-5 3-5 x 3-5 3-5 x 3-5 2-3 x 6-8 Cardio Cardio Sets/Reps 3-5 3-5 3-5 3-5 x 3-5 3-5 x 3-5 3-5 x 3-5 2-3 x 6-8 Cardio Off Off
Rest 0 sec 0 sec 60 sec. 90 sec 90 sec 90 sec 90 sec
Rest 0 sec 0 sec 60 sec. 90 sec 90 sec 90 sec 90 sec
Weight
+2.5% +2.5% +2.5% +2.5%
Weight
+2.5% +2.5% +2.5% +2.5%
Rest 0 sec 0 sec 60 sec. 90 sec 90 sec 90 sec 90 sec
Weight
Rest 0 sec 0 sec 60 sec. 90 sec 90 sec 90 sec 90 sec
Weight
+2.5% +2.5% +2.5% +2.5%
Outlaw Strength and Conditioning by Chad Waterbury Original Article Can be Found on T-Nation @ http://www.t-nation.com/readTopic.do?id=459262 Day 1 Jump Rope Inch Worm DB Dorsiflexion Standing Calf Raise Split Squat Chin-ups Zercher Squats Decline DB Pullovers Waterbury Walks Day 2 DB Squat Thrusts Dips One-Legged DB Deadlift DB Bench Press Glute Ham Raise Side Deadlift Day 3 Day 4 Jump Rope Inch Worm Donkey Calf Raise DB Dorsiflexion Bent over BB rows BB Front Squat Incline DB Press Step-Ups BB Alternating Shoulder Press Day 5 DB Squat Thrusts Skull Crushers Seated DB External Rot. Standing Partial Mil. Press BB Good Morning Hanging Pike Waterbury Crucifix Overhead Figure 8's Day 6 Day 7
Sets/Reps 2 X 90 sec 2 X 10 2X25 @ 30 RM 2X25 @ 30 RM 5X4 @ 5 RM 5X4 @ 5 RM 5X4 @ 5 RM 5X4 @ 5 RM 2X15 @ 20 RM Sets/Reps 2 X 15 5X4 @ 5 RM 5X4 @ 5 RM 5X4 @ 5 RM 5X4 @ 5 RM 2X15 @ 20 RM Cardio Sets/Reps 2 X 90 sec 2 X 10 2X25 @ 30 RM 2X25 @ 30 RM 5X4 @ 5 RM 5X4 @ 5 RM 5X4 @ 5 RM 5X4 @ 5 RM 2X15 @ 20 RM Sets/Reps 2 X 15 5X4 @ 5 RM 5X4 @ 5 RM 5X4 @ 5 RM 5X4 @ 5 RM 5X4 @ 5 RM 2X15 @ 20 RM 2X4complete Fig 8's Cardio Cardio
Tempo
Weight
201 211 201 201 201 201 Tempo
Weight
201 201 201 201 201 Tempo
Weight
211 201 201 201 201 201 201 Tempo
Weight
201 201 201 201 201
Wk1 Rest 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec Wk1 Rest 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec
Wk2 Rest 55 sec 55 sec 55 sec 55 sec 55 sec 55 sec 55 sec 55 sec 55 sec Wk2 Rest 55 sec 55 sec 55 sec 55 sec 55 sec 55 sec
Wk3 Rest 50 sec 50 sec 50 sec 50 sec 50 sec 50 sec 50 sec 50 sec 50 sec Wk3 Rest 50 sec 50 sec 50 sec 50 sec 50 sec 50 sec
Wk4 Rest 45 sec 45 sec 45 sec 45 sec 45 sec 45 sec 45 sec 45 sec 45 sec Wk4 Rest 45 sec 45 sec 45 sec 45 sec 45 sec 45 sec
Wk5 Rest 40 sec 40 sec 40 sec 40 sec 40 sec 40 sec 40 sec 40 sec 40 sec Wk5 Rest 40 sec 40 sec 40 sec 40 sec 40 sec 40 sec
Wk6 Rest 35 sec 35 sec 35 sec 35 sec 35 sec 35 sec 35 sec 35 sec 35 sec Wk6 Rest 35 sec 35 sec 35 sec 35 sec 35 sec 35 sec
Wk7 Rest 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec Wk7 Rest 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec
Wk1 Rest 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec Wk1 Rest 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec
Wk2 Rest 55 sec 55 sec 55 sec 55 sec 55 sec 55 sec 55 sec 55 sec 55 sec Wk2 Rest 55 sec 55 sec 55 sec 55 sec 55 sec 55 sec 55 sec 55 sec
Wk3 Rest 50 sec 50 sec 50 sec 50 sec 50 sec 50 sec 50 sec 50 sec 50 sec Wk3 Rest 50 sec 50 sec 50 sec 50 sec 50 sec 50 sec 50 sec 50 sec
Wk4 Rest 45 sec 45 sec 45 sec 45 sec 45 sec 45 sec 45 sec 45 sec 45 sec Wk4 Rest 45 sec 45 sec 45 sec 45 sec 45 sec 45 sec 45 sec 45 sec
Wk5 Rest 40 sec 40 sec 40 sec 40 sec 40 sec 40 sec 40 sec 40 sec 40 sec Wk5 Rest 40 sec 40 sec 40 sec 40 sec 40 sec 40 sec 40 sec 40 sec
Wk6 Rest 35 sec 35 sec 35 sec 35 sec 35 sec 35 sec 35 sec 35 sec 35 sec Wk6 Rest 35 sec 35 sec 35 sec 35 sec 35 sec 35 sec 35 sec 35 sec
Wk7 Rest 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec Wk7 Rest 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec
Suggested Order of Programs ABBH I Anti-Bodybuilding Hypertrophy I ABBH II Anti-Bodybuilding Hypertrophy II SFM Strength Focused Mesocycle SOB SOB Training TTT Triple Total Training HH Hybrid Hypertrophy WM Waterbury Method TBT Total Body Training QD Quattro Dynamo SC Singles Club BBB Big Boy Basics ??? NB3 OSC
Next Big 3 Outlaw Strength & Conditioning
Link http://www.t-nation.com/findArticle.do?article=244anti2 http://www.t-nation.com/findArticle.do?article=307hyper2 http://www.t-nation.com/readTopic.do?id=485341 http://www.t-nation.com/readTopic.do?id=561180 http://www.t-nation.com/readTopic.do?id=476508 http://www.t-nation.com/readTopic.do?id=580380 http://www.t-nation.com/readTopic.do?id=534922 http://www.t-nation.com/readTopic.do?id=508031 http://www.t-nation.com/readTopic.do?id=459216 http://www.t-nation.com/readTopic.do?id=459290 http://www.t-nation.com/readTopic.do?id=459533
http://www.t-nation.com/readTopic.do?id=459262
Comment Increase size & strength Increase size & strength Strength increase Increase size & strength Good conditioning Increase size & strength Increase size & strength Strength increase
Fat Loss or in season football, etc Fat Loss & Overall Conditioning
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