Originally Posted by 0311

Okay. I've sorta combined some aspects from OVT (Optimized Volume Training) and DFHT to make my own program to follow. Chest exercises are supersetted. For both the flyes, I'll be using the OVT's 6-0-2 tempo for increased TUT. I also decided to move my traps (shrugs) to lower day since it'll be too much shit for an upper day as with DFHT.

Wednesday: Upper 1

Flat Bench: 5 x 5 (4-0-1)
Flat Flyes: 5 x 5 (6-0-2) 120 seconds rest
JS Rows: 5 x 5
Lat. Raise: 3 x 12
Incline Curls: 3 x 6-10
Skullcrushers: 3 x 8-10
Hammers: 2 x 12

Thursday: Lower 1

Oly. Squats: 5 x 5, Pyramid
Barbell Shrug: 3 x 10-12
Pullthroughs: 3 x 10
Ham. Curls: 2 x 10-12
Leg Extension: 3 x 10-12
Abs Work: 5 x 10
Calves: DC Style


Saturday: Upper 2

Incline Bench: 5 x 5 (4-0-1)
Incline Flyes: 5 x 5 (6-0-2) 120 seconds rest
Weighted Pullups: 5 x 5
Dips: 2 x 8-10
High Pulls: 3 x 8
Barbell Curls: 3 x 6-10
Rev. P-downs: 3 x 10-12

Sunday: Lower 2

Front Squats: 5 x 5
Rack Deads: 3 x 5
Ham. Curls: 3 x 10
Leg Exten: 2 x 10
Leg Press: 3 x 10-12
Wt. Hypers: 2 x 10-12
Abs Work: 5 x 10
Calves: 4 x 15-20


-I took a page from UD2.0 and split up my back work over both days instead of doing everything on both days. So the first day I do my back thickness exercise (JS rows), then on upper 2 I do my back width exercise.
-My lower days follow the DFHT template a lot more closely than my upper does.
-I added in front squats instead of another A2G olympic squat day since on my next 5x5 run I'm planning on front squats during my second workout.