MY 14 week summer plan for maxium hypertrophy/strength

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    MY 14 week summer plan for maxium hypertrophy/strength


    This summer i plan on doin a clean bulk, im gunna run the following workouts for about 14 weeks, i hope to put on a pound per week, i will be eatting really clean, aprox. 1 cheat meal a week, i've calculated macro and calorie intake etc.

    First four weeks i will run Optimized volume Training by Christian Thibaudeau
    TESTOSTERONE NATION
    Description: This is a modified version of Poliquin's German Volume Training, basically its a 4 day body part split, high volume, it differs from GVT in that you not only get get hypertrophy results but also some great strength gains as well.

    I will than take a week off or deload week depending on how my body feels

    Next I will perform Chad Waterbury's Quattro Dyanmo
    TESTOSTERONE NATION
    Description: This workout basically involves 4 full body workouts a week, each workout day has a different concentration: Maximal Strength, Endurance Strength, Hypertrophy strength, and EXPLOSIVE STRENGTH (underrated!). this plan lasts for 3 weeks

    Next i will take a mandtory 5 days off, according to Watebury, for even more gains, as the body recovers.

    Last I will run the second half of OVT training for 4 weeks.

    I think a combination of these workouts will lead to great gains. The combination of High Volume/bodypart split, followed by high frequency/full body workouts, followed by High Volume/bodypart split will really shock the body for great gains, and hopefully blow through some palteaus!
    Again Just a Recap

    Week 1-4 OVT part 1
    Week 5 DEload or week off
    Week 6-9 QUATTRO DYNAMO
    Week 10 Mandtory 5 days off
    Week 11-14 OVT part 2

    Please if i can get feedback I would appreaciate it!
    Last edited by cranghel099; 02-21-2008 at 01:35 AM. Reason: wrong word

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    Did you notice the recommendation of Mag-10 for the second training plan?
    M.Ed. Ex Phys
    Performax Labs Product Specialist

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    haha yeah, quattro dyanmo was published years ago, when mag 10 was out, since than watebury has updated the workout, i don't think im gunna run any prohormones er antyhing, just my regular arsonal of supplements, what do u think?
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    Quote Originally Posted by cranghel099 View Post
    haha yeah, quattro dyanmo was published years ago, when mag 10 was out, since than watebury has updated the workout, i don't think im gunna run any prohormones er antyhing, just my regular arsonal of supplements, what do u think?
    You may want to reduce the volume by 1 sets per exercise, but, other than that, it looks solid, if not VERY demanding.
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    Quote Originally Posted by Rodja View Post
    You may want to reduce the volume by 1 sets per exercise, but, other than that, it looks solid, if not VERY demanding.
    I assume your speaking of OVT?

    Quattro Dynamo should not be an issue for me, im currently doing High frequency training by chad waterbury which is 5 full body workouts a week
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    Subbed..



    I have really been enjoying your last log so me thinks me will follow this one as well
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    Quote Originally Posted by JDF View Post
    Subbed..



    I have really been enjoying your last log so me thinks me will follow this one as well
    Thanks bro, for all the support, I'll be starting this program as soon as i finish the 10/10 transformation, so as long as everything goes planned the week of April 20th running all the way to July 20th, which will leave me some time for perhaps another 1.5-2 week velocity diet to rid of any fat gained during the 14 weeks
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    i'm in! good luck, bro!
  

  
 

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