My opinion is to do an upper lower split with only 4 compounds per day. FI made a great program IMO that shouldn't take very long at all in the gym. It's a linnear periodization model that looks great. Kinda looks like another powerlifting program for bodybuilders. It stresses minimal rest between sets, which should keep the overall weight down so less warmups are needed.
IF anything, it could spark some ideas for you!
Quote:
Week 1: 3x12
Week 2: 3x10
Week 3: 3x8
Week 4: 4x6
Week 5: 5x5
Week 6: 6x4
* Will do these reps on all lifts.
* Will repeat the cycle after you finish the 6th week.
Lower
Upper
off
Lower
Upper
off
off
Upper Day 1:
- Bench Press
- Close Grip Bench
- Military Press (standing)
- Pendlay Row
Lower Day 1:
- Deadlift
- Front Squat Squat
- Goodmorning
- Barbell Shrugs
Upper Day 2:
- DB Bench
- Incline Bench
- Plate Raise
- Pull-Up w/ weight
Lower Day 2:
- Squats
- SLDL
- Reverse Hyper/or Dimel Deadlifts
- Dumbell Shrugs
Rest Periods- 45-120seconds between sets.
** This is the program, DO NOT SUBTRACT any of the exercises! If you dont know how to do them, learn how to do them! The only reason you should ever pull out any of these during the whole 6 week cycle is if you feel pain doing them. If you dont know the lift I'd suggest doing an alternate pattern with the movement. Basicly rather than progressing with the given rep/set pattern I've showed continue to do:
3x12
3x10
3x8
3x8
3x8
Once you start the cycle over again after the 6th week, you can then continue the same rep/set pattern as the first outline (with the regular lifts) and progress in the lower reps. This will 1. Keep you from getting hurt, 2. Teach your form, and 3. Break the learning chain/curve. Its key that if you dont know anything about the movements that you spend as much time working with them and do as many reps as possible with the given movement. This is where motor skills develop and intra-inter neuromuscular coordination develop w/ the movement.
** Biceps/Abs, Upper day's throw in a bicep exercise if you want. On lower days throw in some Ab work. This is an accesory work, so its not that important. Keep the reps around 3x8-4x6 if you want.
** Once you get a whole meso cycle Wave (12 total weeks) you'll take some low volume work to help recovery.
** During the first few 4 weeks you can add in failure work. Dont do it on all lifts and dont do it on squats, squat variations or deadlifts. Rows, Shrugs, db benching are all ok. Another thing to keep note on is during the WHOLE cycle you want SHORT rest periods. Im talking 45-120 seconds between sets, this comes key when you get to the intensity portion (6x4).
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