Krampus
Member
So here is the new program for size and strength.
So its a simple cycle, based on 8 minicycles with a 8x8 deload week at the end.
Back day
Deadlifts 7x3 60 seconds of rest in between sets
Kroc Rows 6x5 30 seconds of rest in between sets
Pullups 6x5 30 seconds of rest in between sets
T-bar rows 6x5 30 seconds of rest in between sets
Shrugs 6x5 30 seconds of rest in between sets
Barbell bicep curls 6x5 30 seconds of rest in between sets
Push day
Bench press 7x3 60 seconds rest in between sets
Push press 6x5 30 seconds of rest in between sets
Dips 6x5 30 seconds of rest in between sets
Incline db press 6x5 30 seconds of rest in between sets
Decline skull crushers 6x5 30 seconds of rest in between sets
Leg day
Squats 7x3 60 seconds rest in between sets
Barbell hip thrusts 6x5 30 seconds of rest in between sets
Lunges 6x5 30 seconds of rest in between sets
Leg press 6x5 30 seconds of rest in between sets
Calf raises 6x5 30 seconds of rest in between sets
Rest day one
Foam roller and static stretching
Rest day two
Tabata jumprope
followed by 15 minute light jog
Abs are going to be roman chair situps 100 reps per workout not on rest days
Rinse repeat x8
Deload period is still in the works.
Diet on workout days will be high protein mod carbs lower fat.
Diet on rest days will be high protein low carbs mod fat.
Questions comments and concerns always welcome.
So its a simple cycle, based on 8 minicycles with a 8x8 deload week at the end.
Back day
Deadlifts 7x3 60 seconds of rest in between sets
Kroc Rows 6x5 30 seconds of rest in between sets
Pullups 6x5 30 seconds of rest in between sets
T-bar rows 6x5 30 seconds of rest in between sets
Shrugs 6x5 30 seconds of rest in between sets
Barbell bicep curls 6x5 30 seconds of rest in between sets
Push day
Bench press 7x3 60 seconds rest in between sets
Push press 6x5 30 seconds of rest in between sets
Dips 6x5 30 seconds of rest in between sets
Incline db press 6x5 30 seconds of rest in between sets
Decline skull crushers 6x5 30 seconds of rest in between sets
Leg day
Squats 7x3 60 seconds rest in between sets
Barbell hip thrusts 6x5 30 seconds of rest in between sets
Lunges 6x5 30 seconds of rest in between sets
Leg press 6x5 30 seconds of rest in between sets
Calf raises 6x5 30 seconds of rest in between sets
Rest day one
Foam roller and static stretching
Rest day two
Tabata jumprope
followed by 15 minute light jog
Abs are going to be roman chair situps 100 reps per workout not on rest days
Rinse repeat x8
Deload period is still in the works.
Diet on workout days will be high protein mod carbs lower fat.
Diet on rest days will be high protein low carbs mod fat.
Questions comments and concerns always welcome.