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“3 Day per week Slingshot Training System”
8 week training cycle in sequence for the 3 day per week training split.
Note: Each cycle consist of training each body twice (once with a key exercise and once with a secondary exercise)”
Muscle Definition and de-conditioning (the "anabolic prime") 2 cycles
Mass and Strength (the "anabolic blast") 4 cycles
Strength and Mass (the "anabolic cruise") 2 cycles
There are 3 phases to each 8 week training cycle:
REPS- Other than prep-sets all reps are performed to good failure i.e.
the point at which no further reps are possible in good form. Low reps equal 4-6 reps for all compound movement used as a key exercise and 6-8 for all secondary movements whether they are isolation or compound. Medium rep sets equal 8-10 reps for both compound and isolation movements. High rep sets equal 12-15 reps for both compound and isolation exercises.
SETS- Do up to 3 warm up sets using a 12-6-6 rep scheme and then perform your work sets.
CARDIO FOR ANABOLIC PRIME:
1. Up to 4 days of moderate intensity cardio can be utilized any day of the week to increase insulin/hormonal sensitivity and lose bodyfat. Cardio can be done after leg and back day since its low volume. Do not exceed a maximum time limit of 45 minutes per session.
CARDIO FOR ANABOLIC BLAST
1. Avoid all cardio unless you are involved in some sport were cardio is required. Performing cardio during a high volume phase can decrease insulin sensitivity.
CARDIO FOR ANABOLIC CRUISE
1. Up to 2 days of moderate intensity cardio can be utilized to increase insulin sensitivity since you’ll be doing less weight training. Cardio should be avoided on the days you train legs and back. Do not exceed a maximum time limit of 30 minutes per session.
SUPPLEMENTS: Fast acting over-the counter anabolics such Creatine and Leucine can be used during the 6 week mass phase. Fast acting drugs such as Test Propionate, Trenbolone Acetate, Winstrol, D-bol, Anavar, etc can be used during the 6 week mass phase. Both fast acting over-the counter anabolics and fast acting drugs should be discontinued during the 2 week anabolic prime. Slow acting drugs like Test Enanthate can be ran as a base during the prime. 14. You can use stimulants such as green tea extract for an increased thermogenic effect during the 2 week anabolic prime.
Note: Work sets are as follows (with the exception of abs/brachialis/traps, rear delts and hams which only require 1 work set for high reps per training session during each training phase and the same exercises should be used each training session.) Dead-lifts are always treated as a key exercise.
1. Prime: 2 cycles 1 set per body part, low volume (1 set)
2. Blast: 4 cycles 4 sets per body part, high volume (4 sets)
3. Cruise: 2 cycles 2 sets per body part, moderate volume (2 sets)
During each phase organize your workouts as follows:
A.
Chest
Shoulders
Triceps
Back width
Biceps
Brachialis
B.
Calves
Lat thickness
Traps
Quads
Hams
Abs
Alternate workouts as follows:
Monday: A
Wednesday: B
Friday: A
Monday: B
Choose 1 key exercise (primary exercise) and 1 secondary exercise for each muscle group. Then take those exercises and rotate them using only 1 per workout so that the above rotation looks like this:
Monday: A Key
Wednesday: B Key
Friday: A Secondary
Monday: B Secondary
Wednesday: A Key
Friday: B Key
Continue cycle as shown
1. PRIME
Key exercises
1 set 12-15 reps
Secondary exercises
1 set 12-15 reps
2. BLAST
Key exercises
1st set- 8-10 rep (1 rep short of good failure)
2nd set 4-6 reps (heavy set)
3rd set 6-8 reps
4th set 12-15 reps
Secondary exercises
1st set- 12-15 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 6-8 reps
3. CRUISE- effectively 1st and 2nd sets of BLAST
Key exercises
1st set 8-10 reps (1 rep short of good failure)
2nd set 4-6 reps (heavy set)
Secondary exercises
1st set 12-15 reps
2nd set 8-10 reps
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Extended version of 3 day split with sample exercise:
Training split for 2 week anabolic prime
Day 1: Monday-Key exercises
1) Chest: The 15 degree barbell decline press. Work set # 1 is a high rep set too good failure. (1 set)
2) Shoulders: Over-head dumbbell presses. Work set # 1 is a high rep set to good failure. (1 set)
3) Triceps: Lying tricep extensions. Work set # 1 is a high rep set to good failure. (1 set)
4) Lat width: Medium grip pull-ups. Work set # 1 is a high rep set to good failure. (1 set)
5) Biceps: Seated incline dumbbell curls on a 45 degree incline. Work set #1 is a high rep set to good failure. (1 set)
6) Brachialis/Outer forearms: Hammer curls. Work set # 1 is a high rep set to good failure. (1 set)
Day 2: Wednesday-Key exercises
1) Calves: The standing calf raise machine. Work set #1 is a high rep set to good failure. (1 set)
2) Lat thickness: Barbell Rows. Work set # 1 is a high rep set to good failure. (1 set)
3) Rear deltoids: Unilateral bent over rear cable raises. Work set # 1 is a high rep set to good failure.
4) Traps: Dumbbell shrugs. Work set # 1 is a high rep set too good failure. (1 set)
5) Quads: Squats. Work set # 1 is a high rep set to good failure. (1 set)
6) Hams: Leg curls. Work set # 1 is a high rep set to good failure. (1 set)
7) Abdominals (optional): Crunches. Work set # 1 is a very high rep set using bodyweight only. (1 set)
Day 3: Friday-Secondary exercises
1) Chest: The 15 degree Incline bench press. Work set # 1 is a high rep set too good failure. (1 set)
2) Shoulders: Leaning uni-lateral medial deltoid laterals on a about a 45 degree incline bench. Work set # 1 is a high rep set to good failure. (1 set)
3) Triceps: Uni-lateral machine press downs. Work set # 1 is a high rep set to good failure. (1 set)
4) Lat width: Close grip pull-downs. Work set # 1 is a high rep set to good failure.
5) Biceps: Unilateral inverted preacher curls. Work set # 1 is a high rep set too good failure. (1 set)
6) Brachialis/Outer forearms: Hammer curls. Work set # 1 is a high rep set to good failure. (1 set)
(Week 2-last week of anabolic prime)
Day 4: Monday-Secondary exercises
1) Calves: The seated calf raise machine. Work set #1 is a high rep set to good failure. (1 set)
2) Over-all back thickness/legs: Dead-lifts. Work set # 1 is a high rep set to good
failure.
3) Rear deltoids: Unilateral bent over rear cable raises. Work set # 1 is a high rep set to good failure.
4) Traps: Dumbbell shrugs. Work set # 1 is a high rep set too good failure. (1 set)
5) Quads: Leg press. Work set # 1 is a high rep set to good failure. (1 set)
6) HAMS: Leg curls. Work set # 1 is a high rep set to good failure. (1 set)
7) Abdominals (optional): Standard crunches. Work set # 1 is a very high rep set using bodyweight only. (1 set)
Day 5: Wednesday-Key exercises
1) Chest: The 15 degree barbell decline press. Work set # 1 is a high rep set too good failure. (1 set)
2) Shoulders: Over-head dumbbell presses. Work set # 1 is a high rep set to good failure. (1 set)
3) Triceps: Lying tricep extensions. Work set # 1 is a high rep set to good failure. (1 set)
4) Lat width: Medium grip pull-ups. Work set # 1 is a high rep set to good failure. (1 set)
5) Biceps: Seated incline dumbbell curls on a 45 degree incline. Work set #1 is a high rep set to good failure. (1 set)
6) Brachialis/Outer forearms: Hammer curls. Work set # 1 is a high rep set to good failure. (1 set)
Day 6: Friday-Key exercises.
(Week 2-last week of anabolic prime)
Calves: The standing calf raise machine. Work set #1 is a high rep set to good failure. (1 set)
2) Lat thickness: Barbell Rows. Work set # 1 is a high rep set to good failure. (1 set)
3) Rear deltoids: Unilateral bent over rear cable raises. Work set # 1 is a high rep set to good failure.
4) Traps: Dumbbell shrugs. Work set # 1 is a high rep set too good failure. (1 set)
5) Quads: Squats. Work set # 1 is a high rep set to good failure. (1 set)
6) Hams: Leg curls. Work set # 1 is a high rep set to good failure. (1 set)
7) Abdominals (optional): Standard crunches. Work set # 1 is a very high rep set using bodyweight only. (1 set)
Training split for 4 week Anabolic Blast
(Week 3)
Day 7: Monday-Secondary exercises
1) Chest: The 15 degree Incline bench press (secondary exercise). Work set # 1 would be a high rep set to good failure. Work set # 2 would be a medium rep set to good failure. Work set # 3 is a medium rep set to good failure. Work set # 4 is a low rep set to good failure. (4 sets)
2) Shoulders: Leaning uni-lateral medial deltoid laterals on a about a 45 degree incline bench (secondary exercise). Work set # 1 would be a high rep set to good failure. Work set # 2 would be a medium rep set to good failure. Work set # 3 is medium rep set to good failure. Work set # 4 is a low rep set to good failure. (4 sets)
3) Triceps: Uni-lateral machine press downs (secondary exercise). Work set # 1 would be a high rep set to good failure. Work set # 2 would be a medium rep set to good failure. Work set # 3 is a medium rep set to good failure. Work set # 4 is a low rep set to good failure. (4 sets)
4) Lat width: Close grip pull-downs (secondary exercise). Work set # 1 would be a high rep set to good failure. Work set # 2 would be a medium rep set to good failure. Work set # 3 is a medium rep set to good failure. Work set # 4 is a low rep set to good failure. (4 sets)
5) Biceps: Unilateral inverted preacher curls (secondary exercise). Work set # 1 would be a high rep set to good failure. Work set # 2 would be a medium rep set to good failure. Work set # 3 is a medium rep set to good failure. Work set # 4 is a low rep set to good failure. (4 sets)
6) Brachialis/Outer forearms: Hammer curls (secondary exercise). Work set # 1 is a high rep set to good failure. (1 set)
Day 8: Wednesday-secondary exercise
1) Calves: The seated calf raise machine (secondary exercise). Work set # 1 would be a high rep set to good failure. Work set # 2 would be a medium rep set to good failure. Work set # 3 is a medium rep set to good failure. Work set # 4 is a low rep set to good failure. (4 sets)
2) Over-all back thickness/legs: Dead-lifts (key exercise). Work set # 1 is a medium rep “prep set” (stopping 1 rep shy of good failure). Work set # 2 is a low rep set to good failure. Work set # 3 is a medium rep set to good failure. Work set # 4 is a high rep set to good failure.
3) Rear deltoids: Unilateral bent over rear cable raises. Work set # 1 is a high rep set to good failure.
4) Traps: Dumbbell shrugs (secondary exercise). Work set # 1 is a high rep set to good failure. (1 set)
5) Quads: Leg press (secondary exercise). Work set # 1 would be a high rep set to good failure. Work set # 2 would be a medium rep set to good failure. Work set # 3 is a medium rep set to good failure. Work set # 4 is a low rep set to good failure. (4 sets)
6) Hams: Leg curls. Work set # 1 is a high rep set to good failure. (1 set)
7) Abdominals (optional): Standard crunches (secondary exercise). Work set # 1 is a very high rep set using bodyweight only. (1 set)
Day 9-Key exercises
1) Chest: The 15 degree barbell decline press (key exercise). Work set # 1 is a medium rep “prep set” (stopping 1 rep shy of good failure). Work set # 2 is a low rep set to good failure. Work set # 3 is a medium rep set to good failure. Work set # 4 is a high rep set to good failure. (4 sets)
2) Shoulders: Over-head dumbbell presses (key exercise). Work set # 1 is a medium rep “prep set” (stopping 1 rep shy of good failure). Work set # 2 is a low rep set to good failure. Work set # 3 is a medium rep set to good failure. Work set # 4 is a high rep set to good failure. (4 sets)
3) Triceps: Lying tricep extensions (key exercise). Work set # 1 is a medium rep “prep set” (stopping 1 rep shy of good failure). Work set # 2 is a low rep set to good failure. Work set # 3 is a medium rep set to good failure. Work set # 4 is a high rep set to good failure. (4 sets)
4) Lat width: Medium grip pull-ups. Work set # 1 is a medium rep “prep set” (stopping 1 rep shy of good failure). Work set # 2 is a low rep set to good failure. Work set # 3 is a medium rep set to good failure. Work set # 4 is a high rep set to good failure. (4 sets)
5) Biceps: Seated incline dumbbell curls on a 45 degree incline (key exercise). Work set # 1 is a medium rep “prep set” (stopping 1 rep shy of good failure). Work set # 2 is a low rep set to good failure. Work set # 3 is a medium rep set to good failure. Work set # 4 is a high rep set to good failure. (4 sets)
6) Brachialis/Outer forearms: Hammer curls (key exercise). Work set # 1 is a high rep set to good failure. (1 set)
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