My New Training Program

Just to give some insight into what I’m up to at the gym, below is the program I am following for the next 2 months. I typically change my workout parameters in intervals of 6-8 weeks and I currently just came off of a higher-volume routine during the summer. Now I’m focusing on adding more weight instead of adding more reps. I’m cutting down the volume and focusing on primarily core compound lifts with as much weight as I can while maintaining good form. The goal? To get my body used to lower rep counts again and increase my pound for pound strength and nervous response as much as possible with low volume and heavy weight.


Day 1: Legs & Core

  1. Deep Squats: 2×4 straight into 4×2
    • These two first sets are mainly warm ups for activating my muscles and stabilizers. These first two sets are slow, with a pause at the bottom of the movement. Short rests.
    • Then, I am performing doubles for 4 sets. My rests are about ~2.5 minutes, however for the last set it’s usually lift when ready (LWR)
  2. Dumbbell Step Ups: 4×6 (each leg)
    • Classic DB Step Ups. As heavy as I can go while maintaining good form. Rests ~1.5 – 2 min.
  3. Dumbbell Romanian Deadlifts: 3×5
    • I use dumbbells here because I tend to get a better extension in my hamstrings. Just a personal preference. Rests ~1.5 – 2 min.
  4. Dumbbell Lunges: 3×5 (each leg)
    • Rests ~1.5 – 2 min.
  5. Leg Raises: 3x As many as possible (AMAP)
    • Short Rests ~45 sec.
  6. Oblique Raises: 2×30 (each side)
    • Short Rests ~45 sec.

Day 2: Chest & Triceps

  1. Bench Press: 2×4 straight into 4×2
    • Same notes as Deep Squats
  2. Dumbbell Decline Fly: 10, 8, 6, 15
    • Follows a 4 set pattern with rep counts above. Rest intervals ~1.5 – 2 min.
  3. Dumbbell Incline Press: 10, 8, 6, 15
    • Follows a 4 set pattern with rep counts above. Rest intervals ~1.5 – 2 min.
  4. Heavy Weighted Dips: 3xAMAP
    • Rest intervals ~1.5 – 2 min
  5. Dumbbell Scull Crushers: 3×6
    • I use dumbbells just as personal preference. As heavy as I can with good form. Rests ~1.5 – 2 min
  6. Tricep Rope Extension: 3×8
    • Rest intervals ~1.5 – 2 min

Day 3: Back & Biceps

  1. Deadlift: 2×4 straight into 4×2
    • Same notes as Deep Squats
  2. Barbell Heavy Ground Rows: 4×6
    • Row from the ground and pull the bar up to your nipple line for proper upper back contraction
    • Rest intervals ~1.5 – 2 min
  3. Dumbbell 1 Arm Rows: 4×6
    • Rest intervals ~1.5 – 2 min
  4. Weighted Pull-Ups: 3xAMAP
    • As heavy as I can while performing a minimum of 6 reps
    • Rest intervals ~1.5 – 2 min
  5. Weighted Chin-Ups: 3xAMAP
    • Same notes as above
  6. Barbell Curls: 3×5
    • Rest intervals ~1.5 – 2 min

Day 4: Shoulders & Core

  1. Barbell Shoulder Press: 2×4 straight into 4×2
    • Same notes as Deep Squats
  2. Dumbbell Arnold Press: 4×6
    • Rest intervals ~1.5 – 2 min
  3. Dumbbell Lateral Raises: 3×5
    • Good form is a MUST here
    • Rest intervals ~1.5 – 2 min
  4. Barbell Shrugs: 3×8
    • Rest intervals ~1.5 – 2 min
  5. Cable Crunch: 3×8
    • Rest intervals ~1 min
  6. Side Cable Pulls (3 Angles): 3×8
    • Rest intervals ~1 min
  7. Medicine Ball V-Ups: 3×15
    • Rest intervals ~1 min
  8. Leg Raises: 3xAMAP
    • Rest intervals ~1 min

Day 5: Cardio

My cardio day will rotate weekly between:

  1. Row/Sprint Medley
  2. 30 minute run @ 70%

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