Seanp156

I'm getting ready to start a new routine next week after a week off...

Most of this routine is courtesy of Cowpimp, and I made some adjustments by changing 2-3 exercises and adding a couple.

Obviously, it's an upper/lower split... I'm going to be training 3 days a week, monday, wednesday, friday, and doing cardio after my weight training twice a week for 10-15 minutes.

So, for one week I will be doing upper/lower/upper, the next will be lower/upper/lower... You can ignore the days listed above each session.

When this quarter of school is over, I may change to the original 4 day a week plan.

First # = sets
Second # = reps

Monday – Upper:

Overhead Press
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Chinups
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

BB Decline Press
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Dorsi Flexor Machine Rows
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Skull Crushers
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI


Wednesday – Lower:

Squats
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

SLDLs
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Leg Press
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Situps
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI


Friday – Upper

DB Incline Bench Press
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

BB Rows
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Dips
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Push Presses
Week A: 4x3 @ 4RM – 90sec RI
Week B: 5x6 @ 8RM – 75sec RI
Week C: 3x1-3 @ 1-4RM – 60sec RI


Pulldowns
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI


Sunday – Lower:

Deadlifts
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Front Squats
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Glute Ham Raises
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Hyperextensions
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

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shiznit2169

lol, that's pretty much the same routine i did when i changed my routine a few weeks back. I completed the first 3 weeks just as it is listed above with a few minor changes of my own of course. I am already into the 7th week so i pretty much changed some exercises, came up with new sets/rep numbers, changed RI's, added some tempo's and so forth. It is a really good program and it allows you to focus on strength, hypertrophy, and endurance.

Good luck

Edit: I just wanted to add something. I would throw in some DB lunges and unilateral work .. alternate it with leg press. Standard db lunges, step-ups, walking lunges, side lunges are all very beneficial.

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Seanp156

Hehe, I like the idea of no direct arm work except skull crushers, and maybe dips if you consider that arm work... I can't stand training biceps lately.

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shiznit2169

Ya, i hardly did any arm work while doing this routine. Probably only did 2 sets for bi's and tri's in a 7-week span. My arms grow from compound work anyways so i don't have to worry about it much.

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Seanp156

Judging from the way the routine looks, it seems similar to P/RR/S (minus the bodypart training thing) without totally changing the exercises every week, but the concept of changing rep ranges and RI's is still there.

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CowPimp

The other main difference is that this routine is higher frequency and calls for using different parameters within each session and within the same microcycle, a la undulating periodization.

The only time it's bad to feel the burn is when you're peeing...

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Seanp156

Stop using large words!

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