How's this routine?

**Seanp156** · 02-22-2006, 10:02 PM

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

**shiznit2169** · 02-22-2006, 10:06 PM

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.

**Seanp156** · 02-22-2006, 10:08 PM

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.

**shiznit2169** · 02-22-2006, 10:10 PM

Originally Posted by 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.

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.

**Seanp156** · 02-22-2006, 10:13 PM

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.

**CowPimp** · 02-22-2006, 10:30 PM

Originally Posted by 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.

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.

**Seanp156** · 02-23-2006, 12:31 AM

Originally Posted by 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.

Stop using large words!

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