I´m dropping everything I can get my hands on, like people with Parkinson´s. So here´s the next program, this one is more for intermediates and people who enjoy working out and can go hard on several sets (me in the past, right now I couldn´t handle this routine anymore).
Again, take a week off before and after this program to reduce the negative effect of fatigue.
1st link is PDF, 2nd is MS Office / Libre Office, as always:
Usually, this routine has you training 3 times a week.
Day 1 – Routine A – Full Body Volume
M – Leg Warmup
V – Leg Curl
V – Hacklift / Hack Squat
M – Arm Warmup
V – Trapezius Cable Pushdown
V – Decline Dumbbell Bench
V – Lat Pulldown
V – Hammer Curl
V – Cable Triceps Pushdown
V – Forearm Training
V – Bent-Knee-Calf Training
Day 4 – Routine B – Upper Body, Not To Failure
M – Arm Warmup
V – Overhead Shrug, hold at top
M – Push Press, slow negative
M – Upright Landmine Row
M – Cable Curl
M – JM (“California”) Press, slow negative
V – Forearm Training
V – Core Training
Day 6 – Routine C – Full Body Intensity
M – Leg Warmup
I – Glute-Ham-Raise
I – Zercher Squat, no lockout
M – Arm Warmup
V – Trapezius Row
I – Meadows Row (RIP)
V – Cable Serratus Push
I – Dumbbell Bench Press
I – Straight-Knee-Calf Training
I – Core
Suitable rep ranges would be:
I – 3-6 reps, RPE of 8/8/9, tempo of 1-0-2
V – 7-10 reps, RPE of 9/10, tempo of 1-2-3
M – Anything that warms up your joints and prepares you for a difficult set.
As always, some notes on the plan, these are mainly copied from my last training program:
- I stands for intensity, meaning you go heavy. V stands for volume, so you do slightly more reps. M stands for minimal, so you just warmup and stay away from failure.
- Every intensity exercise is done for 3 sets, not going to muscular failure, the volume exercises are done for 2 sets, with the second one going to failure. Choose either 1 or 2 exercises for every warmup category, maybe superset them so you don’t waste too much time. You should do just one set of every exercise to warm your joints up, e.g. doing 30 reps.
- Rest periods should be rather long, except between and after warmups, naturally. Shorter rests can theoretically be done after intensity exercises (but not in between intensity sets), as they don’t challenge your metabolic system much and thus the muscle group trained afterwards might even benefit from the adrenaline released earlier.
- You can replace some exercises, if you feel the need to, but make sure you train all muscle groups properly, I made sure nothing is left out when I wrote the program.
- In order to progress, you will at first use linear periodization, so add weight when you can do all sets for the number of reps specified as the top of the range. Once the linear gains stall out, which should be around 3-6 weeks, I see 2 conflicting ways of continuing:
- Change the exercises and lower the frequency at which you do these workouts. Instead of 2 workouts a week, do 2 in 8 days, or 2 in 9 days etc, trying to get closer to failure or beyond. This is the HIT route.
- Increase the number of reps per set gradually by say 3 reps per set total, then add sets and apply linear progression again, add sets again etc. This is the HVT route, choose whichever will probably work better aka. which one you haven’t done in longer.
56 thoughts on “Training Program 3”
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