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I found this post on bb.com of one of the Heavy Duty Advocates who has been training that way for 3-4 years now and is a strongman and is pretty darn huge and big. I found his post about his program pretty good just in case anyone is interested, so here it is:

Originally Posted by Awnold79

I've been follwoing Heavy Duty for about 3-4 years now. I have nothing bad to say about it. My strength gains and development have been great. I train every 3-4 days for approximately 30 minutes. I always seem to be increasing in reps and/or weight with nearly everything.

Heavy duty is not a crap program and anyone who says otherwise probably doesn't understand just how hard you have to push yourself. I don't really follow all the "science" behind any training because I don't really care. I just do what I do and i keep getting developing and growing stronger.


Day 1: Chest/BAck
Day 4: Legs
Day 7: Shoulders/Arms
Day 10: Legs
Repeat

Chest/Back
DB flys 1 X 6-10 superset with
Incline BB press: 1 X 4-6 (rest/pause)
Dips: 1 X 4-6 (rest/pause)
Straight arm pulldown: 1 X 6-10 superset with
Close Grip pulldown: 1 X 4-6 (rest/pause)
Deadlifts: 1 X 6-8

Legs:
Leg extension: 1 X 6-10 superset wtih
Leg press: 1 X 6-10
Hamstring Curls: 1 X 6-10
Toe Press: 1 X 6-10

Shoulders/Arms
DB lateral raise : 1 X 6-10 superset wtih
Shoulder press: 1 X 4-6 (rest/pause)
Tricep pushdown: 1 X 6-10 superset with
Dips: 1 X 6-10
Lying tricep extension: 1 X 6-10

Legs:
Leg extension: 1 X 6-10
Squats: 1 X 6-10
SLDL: 1 X 6-10

*he recently made a new journal and this is post one of it:*

Awnold's Heavy Duty Training

I have, for years been following typical high volume routines. Over the past couple of years, I've decreased the volume and now have started into a full blown true heavy duty training program. The results have been next to unbelievable. Strength is increasing every workout and my overall muscularity is improving at a tremendous rate. Here is my routine. Keep in mind that this does not account for any warmups. I will also post weights used from my last sessions:

LEGS:
Leg extension: 1 X 10 X 300lbs (superset with leg press)
Leg press: 1 X 8 X 815lbs

Squats: 1 X 10 X 405lbs

Lying hamstring curls: 1 X 13 X 160lbs

Seated calf press: 1 X 10 X 675lbs


CHEST / BACK
Incline DB flys: 1 X 9 X 100's (superset with Incline BB press)
Incline BB press: 1 X 4 X 280lbs (rest pause)

Seated cable rows: 1 X 12 X 300lbs

2 arm DB rows: 1 X 9 X 130's

Hyperextensions: 1 X 39 X bodyweight

Deadlifts: 1 X 3 X 500lbs


SHOULDERS / ARMS
Standing cable lateral raise: 1 X 8 X 60lbs (superset with shoulder press)
Standing machine press: 1 X 6 X 250lbs

2 arm DB kickbacks: 1 X 8 X 55's (superset with close grip press)
Close grip smith press: 1 X 9 X 250lbs

BB preacher curls: 1 X 4 X 160lbs

Seated wrist curls: 1 X 6 X 140lbs


All sets are taken to complete muscular failure. This is reached on 3 levels. A) Positive B) Static hold C) Negative. Each workout takes approximately 20-30 minutes. I used to think conventionally with my training and I have acheived great results over the years but Heavy Duty is working like nothing else. We train once every 4 days however this week we are going to rest an extra day. Mike Mentzer was on to something. I shall continue to post my cycles and progress.

Cheers.

*pretty impressive IMO. just goes to show that select things work for select people and everyone is a little different i guess*

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