Undulating periodization, sort of.. Check this por favor!

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    Undulating periodization, sort of.. Check this por favor!


    Well, I would really like to attach this in an excel document, but I can't seem to find that option on the upload page, so..

    Day 1: Rep scheme of 4x4
    BB Bench
    BB Rows
    BB Sh. Press
    Wide-grip Lat Pulldowns
    Close-Grip Bench
    High Pull
    Abs

    Day 2: Rep scheme of 2x8 + 1x10-12
    Front Squats
    Lunges
    Supine Hip Extension with Leg Curl
    Calves
    Abs

    Day 3: Rep scheme of 2x8 + 1x8-12
    DB Bench
    Cable Rows
    DB Sh. Press
    Wide-grip Pullups (supinated or pronated, depending on how it goes)
    Close-grip Bench on Smith Machine
    Upright Rows
    Abs

    Day 4: Rep scheme of 4x4
    Squat
    Lunges
    Leg Curls
    Calves
    Abs

    Workouts done on M,W,F with 15-30 mins of cardio at the end of each workout. Since it's a 4 day workout and I'm only working out 3 days per week I'll just be cycling through it throughout the weeks, which I think is best just so ya know. Oh, and none of the rep schemes apply to abs, just to note. And on upper body days each exercise is supersetted with the one below it, excluding abs.

    Now, what do you guys think? Solid?
    Last edited by ozarkaBRAND; 05-21-2008 at 07:10 PM.

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    Bump.. someone better see this!
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    How exactly are you running this program, EoD?
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    How exactly are you running this program, EoD?
    Pretty much.. It's actually M,W,F.

    Oh, and it might be important to note that on upper body days each exercise is supersetted with the one below it, excluding abs.
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    bump
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    It's an odd program. Why not have strength and hypertrophy in the same WO. For example, do 5x5 on Bench and BB Rows and then do 3x10-12 on the other lifts.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    It's an odd program. Why not have strength and hypertrophy in the same WO. For example, do 5x5 on Bench and BB Rows and then do 3x10-12 on the other lifts.
    I don't think that'd fit my goals very well. The main reason behind doing it the way I've got listed is to implement periodization so that I don't get used to the same rep scheme. I've done the same thing for far too long, and I feel that this sort of program would be one that I could do for a pretty darn long amount of time before building up any true adaptation to it.
  

  
 

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