Exercise program in case anyone is looking for one or wants to try a new one out. It’s an Upper/Lower Body split.
Each exercise you perform, you perform it in sets of 6 ‘ramping’ sets. Once you get to a weight you can no longer perform 6 of or you know you cannot do a 7th rep of, you stick with that weight and do 3 more sets but this time with only 2 reps.
Example from program:
Bar x 6 reps (warm-up)
135lbs x 1 (feel set)
185lbs x 1 (feel set)
225lbs x 1 (feel set)
240lbs x 6 (work set)
270lbs x 6 (work set)
300lbs x 6 (work set)
320lbs x 6 (work set)
340lbs x 6 (work set) This was the previous best but the last rep felt easy, so go for another set
350lbs x 6 (work set) Barely got the sixth rep.
Rack the bar. Rest as long as you need before attempting two more reps, approximately 30-60 seconds. Rack the bar, breathe deeply for another approx thirty-seconds and try for another two reps. Repeat. And that’s it.
Exercises (please keep in mind these are only sample exercises!):
Bodypart/Movement Exercise
Vertical Pulling: chin-up, pull-up, rack chin, pulldown
Horizontal Pulling: one-arm dumbbell row, barbell row, low pulley row, Hammer Strength version
Horizontal Pressing: incline bench press, flat bench press, dumbbell bench press (flat or incline), most Hammer Strength versions
Vertical Pressing: standing barbell press, standing dumbbell press, most Hammer Strength versions
Triceps: dips, close-grip bench, reverse-grip bench on Smith machine, overhead dumbbell or cable triceps extension
Biceps: barbell curl, dumbbell curl, hammer curl, concentration curl, drag curl
Quad dominant: back squat, front squat, leg press
Hip dominant deadlift, rack pull, Romanian deadlift
Calf Exercises: standing calf raises on machine or Smith machine, calf press on leg press, seated calf raise
Abdominal Exercises: cable crunch, ab wheel or barbell rollout, sprinter crunch, woodchops
A-B-A (A: Vertical Pulling, Horizontal Pulling, Horizontal Pressing, Tricep Exercise || B: Quad dominant, Hip dominant, Calf exercise, Bicep exercise, Abs) | One week A gets trained twice, B once and vice versa in week two and repeat. 3 Day split.
A-B-A-B (A: Vertical Pulling, Horizontal Pulling, Horizontal Pressing, Tricep Exercise || B: Quad dominant, Hip dominant, Calf exercise, Bicep exercise, Abs) | Alternated throughout the week and repeat. Your 4 day split.
A-B-C (A: Horizontal Press, Triceps Exercise, Bicep Exercise || B: Quad dominant, hip dominant, calf exercise || C: Vertical Pulling, Horizontal Pulling, Vertical Pressing, Abs) | Pretty much a 5 day cycle
