What Does a Max-OT Split Look Like?
So now you know the principles of the program, how to properly warm up, and what exercises to be used. Now it's time to take a look at what the actual training looks like, and it's nothing complicated. It's fully customizable for you to set up based on your schedule. Just make sure that you hit every body part, and that you abide to the 7 principles. In case you still aren't sure on what you should be doing, I'll lay out a few splits from the Max-OT Handbook.
Routine A
Monday - Legs and Calves
Squat - 3x4-6
45 Degree Leg Press - 2x4-6
Stiff Leg Deadlift - 2x6
Standing Calf Raise - 3x6-8
Tuesday - Chest and Forearms
Incline Bench Press - 3x4-6
Barbell Bench Press - 3x4-6
Decline Bench Press - 1x4-6
Barbell Wrist Curls - 3x8-10
Reverse Wrist Curls - 3x6-8
Wednesday - Back and Traps
Bent Over Barbell Row - 2x4-6
Close Grip V-Bar Pull Down - 2x4-6
Pull-ups - 2x4-6
Cable Row - 1x4-6
Deadlift - 2x4-6
Barbell Shrug - 1x4-6
Thursday - Shoulders and Triceps
Dumbbell Press - 3x4-6
Military Press - 2x4-6
Dumbbell Side Laterals - 2x4-6
Lying Skull Crushers - 2x4-6
Triceps Press Downs - 2x4-6
Seated Overhead Triceps Extension - 1x4-6
Friday - Biceps and Abs
Straight Bar Curl - 2x4-6
Standing Dumbbell Curl - 2x4-6
EZ Bar Curl - 1x4-6
Leg Raise (Weighted) - 2x12-15
Cable Crunch - 2x8-10
Routine B (Jeff Willet's Max-OT Split)
Monday - Chest and Triceps
Flat Barbell Bench Press - 2x4-6
Incline Barbell Bench Press - 2x4-6
Incline Dumbbell Press - 1x4-6
1 Arm Overhead Dumbbell Press 1x4-6
Dumbbell Kickback - 1x4-6
Cable Press Down - 1x4-6
Lying Skull Crusher - 1x4-6
Tuesday - Legs
Leg Extension (just for warm up) - 2x10
Squat - 3x4-6
Leg Press - 2x4-6
Lunges - 2x4-6
Stiff Leg Deadlifts - 2x4-6
Wednesday - Back and Biceps
Pull-ups - *x50 (as many sets as it takes to get to 50 reps)
Barbell Row - 1x4-6
Pull Downs - 1x4-6
Low Pulley Row (V Bar) - 1x4-6
Low Pulley Row (straight bar) - 1x4-6
Alternating Dumbbell Curl - 1x4-6
Straight Bar Curl - 1x4-6
Thursday - Shoulders, Traps, and Neck
Military Press - 2x4-6
Dumbbell Side Laterals - 2x4-6
Dumbbell Bent Laterals - 2x4-6
Shrugs - 2x4-6
Low Pulley Row - 2x4-6
Neck Flexion - 2x6-8
Neck Side Flexion - 2x6-8
Neck Extension - 2x6-8
Friday - Calves, Abs, and Forearms
Seated Calf Raise - 2x4-6
Standing Calf Raise - 2x4-6
45 Degree Calf Press - 2x4-6
Leg Raise - 2x20
Crunch - 2x20
Side Crunch - 2x20
Wrist Curl - 2x4-6
Reverse Wrist Curl - 2x4-6
Routine C
Monday - Legs and Calves
Squat - 3x4-6
Leg Press - 2x4-6
Stiff Leg Deadlift - 2x6
Standing Calf Raise - 2x6-8
45 Degree Calf Press - 2x6-8
Tuesday - Arms and Abs
Straight Bar Curl - 2x4-6
Alternate Dumbbell Curl - 2x4-6
Cable Curl - 1x6
Lying Skull Crushers - 2x4-6
Cable Press Down - 2x6
Dumbbell Kick-back - 1x6
Wrist Curl - 2x6-8
Dumbbell Wrist Curl - 1x6-8
Leg Raise - 2x12-15
Crunch - 2x8-10
Cable Crunch - 1x8-10
Wednesday - Shoulders and Traps
Military Press - 3x4-6
Dumbbell Press - 2x4-6
Dumbbell Side Laterals - 2x6-8
Barbell Shrugs - 2x4-6
Upright Rows - 2x4-6
Thursday - Back
Cable Pull Downs - 3x4-6
Seated Cable Row - 3x4-6
Barbell Bent Row - 2x4-6
Good Morning - 2x4-6
Hyper-extension (Weighted) - 2x4-6
Friday - Chest
Barbell Bench Press - 3x4-6
Barbell Incline Bench Press - 3x4-6
Weighted Dips - 2x4-6
The Pros Use Max-OT
Just to prove that Max-OT isn't just for beginners, here are two bodybuilders and Max-OT advocates, Skip Lacour and Jeff Willet.
 
Wrap Up
Max-OT is a tough, solid training program that will be useful whether you're bulking or cutting. Stick to the training, eat right, ensure a good amount of sleep, and Max-OT will take you places that you've never been before.
source:
http://forum.bodybuilding.com/showthread.php?t=508611
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