All exercises with lowering rep ranges are intended to be a pyramid scheme. Ex. 3×12/10/8×100/120/140lbs.
I'd run this on a mon/wed/Fri/Sat schedule or very similar to that so there's plenty of on/off days for recovery. This will get.pretty tough around week 6 or 7.
Warm up: I like the idea of pumping some blood into the shoulders and upper back every upper body focused day and the chest as well on any chest day. I prefer cables for this but DBs will work so here it is. Do these in a super set(SS) or tri set fashion.
Lateral raises- 3-4×12-15 SS w/
Rear delt cable fly-.3-4×12-15
On a chest day add:
Pec deck- 3-4×12-15
Banded internal/external rotations should be done before or after this. I recommend before.
DAY 1: Bench Press Day
BENCHPRESS-
Weeks 1-4
6×4@70%(you'll be tempted but dont do more!!!!!)
Weeks 5-8
5×3@80%
Weeks 9-12
4×2@90%
35° INCLINE PRESS(use squat rack and adjustable bench if possible and not the typical 45° incline. DB PRESS is fine too if preferred)
ADD BANDS WEEKS 3, 7, AND 11 BUT DROP WEIGHT ACCORDINGLY.
4×10/10/8/8
MULTI ANGLE FLYES ON BENCH-
3×12/10/8
MACHINE PRESS(HYPERTROPHY) OR FLOOR PRESS/PIN PRESS.FOR STICKING POINTS
3×10/8/6
DB CURLS- 3×10-15
MACHINE PREACHER- 3×10-15
DAY 2: SQUAT DAY
LEG EXT- 3X12 SS W/
HAM.CURLS- 3×10-15
SQUAT-(USE CHAINS WKS 4, 8, 12 IF ABLE)
Weeks 1-4
6×4@70%
Weeks 5-8
5×3@80%
Weeks 9-12
4×2@90%
LEG PRESS(OR VARIANT LIKE PIVOT LEG PRESS OR HIP PRESS)-
4×10/10/8/8
HACK SQUAT-
3×10/8/6
ROMANIAN DEADLIFT-
3×10/8/6
SEATED HAM CURL-
3×10/8/6
PULLDOWNS- 3×10-15
SEATED ROW- 3×10-15
DAY 3: SHOULDER PRESS DAY
STANDING OHP-
5×10/10/8/8/6
CLOSE GRIP BENCH PRESS-
3×10/8/6
DB LATERALS SS W/ DIPS
4×12/10/8/6
DB FRONT RAISES SS W/ STR8 BAR PRESSDOWNS
4×12/10/8/6
REAR LATERALS SS W/ DECLINE SKULL CRUSHER
4×12/10/8/6
DAY 4: DEADLIFT DAY
REVERSE HYPERS OR HYPER EXTENSIONS ON GHR
3×12(WARM UP.LOWER BACK/GLUTES/HAMS
DEADLIFTS-(SLIGHT SWITCH IN # OF SETS)
Weeks 1-4
5×4@70%
Weeks 5-8
4×3@80%
Weeks 9-12
4×2@90%
BARBELL ROWS-
5×10/10/8/8/6
PULL-UPS(USE DIFFERENT GRIPS)-
3×10/8/6(ADD WEIGHT TO MEET REP SCHEME)
1 ARM LAT PULLDOWNS(SIT SIDEWAYS AND PULL STR8 DOWN FOR LOWER LAT FOCUS OR USE INCLINE BENCH AND SUPPORT CHEST FACING CABLE)
3×12/10/8
STANDNG HAM CURL- 3×10-15
LYING HAM CURL- 3×10-15
NOW GO BREAK YOUR LIMITS!!!!
