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STS Training Splits:

1) 5 days per week

2) 4 days per week

3) 3 days per week


When utilizing the 4 and 5 day per week split, you’ll be training each muscle only once a week. Once you start training more than 3 days per week involving back to back training days, you’ll need to split up body parts and train them only once a week to prevent over-training of the Central Nervous System and the over-lapping of body parts. You must hammer away at each bodypart with great intensity so the type-2 fibers will hypertrophy. The 4 and 5 day splits are designed so that you don't need to use those same muscle groups later in the week. Otherwise it would interfere with working another muscle group. These more advanced training splits allow each muscle group to be trained with both volume and intensity before Central Nervous System fatigue sets in.

The 3 day per week split based routine was designed for beginners and those who only have the time or energy to train 3 days per week. It allows each muscle to be trained with more frequency. Beginners have to make the neural strength gains to be able to use the muscles more efficiently. They can't train their muscles as hard as someone more advanced, so training a muscle only once a week is not optimal. Training a muscle group once a week works best for intermediate and advanced bodybuilder’s.

“5 Day per week Slingshot Training System”

8 week training cycle in sequence for the 5 day per week training split.
Muscle Definition and de-conditioning (the "anabolic prime") 2 weeks
Mass and Strength (the "anabolic blast") 4 weeks
Strength and Mass (the "anabolic cruise") 2 weeks

There are 3 phases to each cycle:

1. Prime: 2 weeks 1 set per body part, low volume (2 sets)
2. Blast: 4 week 4 sets per body part, high volume (10 sets)
3. Cruise: 2 weeks 2 sets per body part, moderate volume (6 sets)

CARDIO FOR ANABOLIC PRIME:

Up to 5 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

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

Up to 3 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. You can use stimulants such as green tea extract for an increased thermogenic effect during the 2 week anabolic prime.

EXERCISES -Choose a key exercise and a secondary exercise for each major muscle group. Perform both of those exercises in the same training session once a week. If your best chest movement is 15 degree declines, simply start out with that exercise and do the lowest rep-set during the second work set. Next, finish off your chest with a secondary exercise such as 15 degree incline flyes or presses. Since it’s considered a secondary movement, do the lowest rep-set during the final work set. You’re hitting each bodypart once a week. The volume changes during each of the 3 training phases but the split remains the same through the entire 8 week training phase. Perform as many warm-up sets as you need before going into your work sets. That can be anywhere from no warm up sets for a muscle group that is getting warmed up indirectly or up to 3 warm-up sets for a cold muscle group or areas that are prone to injury. Perform the 3 non-fatiguing warm up sets starting at 12 reps and working your way down to 6 before doing intense work sets.

REPS- Other than prep-sets all work sets are performed to good failure (the point at which no further reps are possible in good form). Low rep sets should fall between 4-6 reps for all key compound exercises and 6-8 reps for all key isolation exercises. Low rep heavy sets should fall between 6-8 reps for all secondary exercise whether compound or isolation. Medium rep sets should fall between 8-10 reps for both key and secondary exercises. High rep sets should fall between 12-15 reps for both key and secondary exercises.


SETS- Perform your work sets as follows

During each phase organize your workouts as follows:

A.
Chest
Calves

B.
Lats

Abs

C.
Deltoids

Traps


D.

Arms

E.

Legs

F:

Off

G:

Off

H. Repeat training cycle.

__________________

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2 WEEK “ANABOLIC PRIME”

Day 1 would be Monday and would consist of:

Chest-

1st exercise is a key exercise-15 degree barbell decline press

1st set- 12-15 reps


2nd exercise is a secondary exercise-15 degree Incline dumbbell flyes using inward pinky twist while bringing hands to lower chest during contraction.

1st set- 12-15 reps



Calves-

1st exercise is a key exercise-Standing calf raise

1st set- 12-15 reps


2nd exercise is a secondary exercise-Seated calf raise

1st set- 12-15 reps



Day 2 would be Tuesday and would consist of:


Overall back thickness:

1st key exercise- dead-lifts

1st set- 12-15 reps


Lat Width:

1st exercise is a key exercise-medium grip pull-up

1st set-12-15 reps

Lat Width:

2nd exercise is a secondary exercise-bent arm pull-over

1st set- 12-15 reps

Lat Thickness:

1st exercise is a key exercise-Bent over barbell rows

1st set- 12-15 reps

Lat Thickness:

2nd exercise is a secondary exercise-supported t-bar row.

1st set- 12-15 reps


Abs (optional)

1st exercise is a 1 key exercise-crunch

1 sets using only your bodyweight

2nd exercise is a secondary exercise-reverse crunch

1 set using only your bodyweight




Day 3 would be Wednesday and would consist of:

Shoulders:

1st exercise is a key exercise-seated dumbbell presses

1st set- 12-15 reps

2nd exercise is a secondary exercise-leaning one arm at a time dumbbell lateral raises.

1st set- 12-15 reps

3rd exercise is a secondary exercise- Unilateral bent over rear cable raises.

1set set- 12-15 reps


Traps:

1st exercise is a key exercise-seated dumbbell shrugs

1st set-12-15 reps


Day 4 would be Thursday and would consist of:

Biceps:

1st exercise is a key exercise- seated Incline dumbbell curls on a 45 degree angle

1st set-12-15 reps

2nd exercise is uni-lateral inverted preacher curls.

1st set- 12-15 reps


Brachialis/Forearms:

1st exercise is a key exercise- Seated dumbbell hammer curls.

1st set- 12-15 reps


Triceps:

1st exercise is a key exercise- Lying tricep extensions using ez-bar

1st set-12-15 reps

2nd exercise is secondary exercise-Tricep pushdowns.

1st set- 12-15 reps



Day 5 would be Friday and would consist of:

Quads:

1st exercise is a key exercise- Barbell squats

1st set-12-15 reps

2nd exercise is secondary exercise-Leg extensions

1st set- 12-15 reps



Hams:

1st exercise is a key exercise- Lying leg curl

1st set-12-15 reps

2nd exercise is secondary exercise-Still legged dead-lifts

1st set- 12-15 reps




(Weekends off)

Day 8 would be the following Monday (week 2) and would be the same workout as done on day one (Monday of first week)

And the cycle continues on- Tuesday, Wednesday, Thursday, Friday, weekends off, etc.

4 WEEK “ANABOLIC BLAST”


Day 1 would be Monday and would consist of:

Chest:

1st exercise is a key exercise-15 degree barbell decline press

1st set- 8-10 rep (1 rep short of good failure)

2nd set 4-6 reps) (heavy set)
3rd set 8-10 reps

4th set 8-10 reps
5th set 12-15 reps


2nd exercise is a secondary exercise-15 degree Incline dumbbell flyes using inward pinky twist while bringing hands to lower chest during contraction.

1st set- 12-15 reps
2nd set 8-10 reps
3rd set 8-10 reps

4th set 8-10 reps
5th set 6-8 reps


Calves:

1st exercise is a key exercise-Standing calf raise

1st set- 8-10 reps (1 rep short of good failure)

2nd set 6-8 reps (heavy set)

3rd set 8-10 reps

4th set 8-10 reps
5th set 12-15 reps


2nd exercise is a secondary exercise-Seated calf raise

1st set- 12-15 reps
2nd set 8-10 reps
3rd set 8-10 reps

4th set 8-10 reps
5th set 6-8 reps


Day 2 would be Tuesday and would consist of:


Overall back thickness:

1st key exercise- dead-lifts

1st set- 8-10 rep (1 rep short of good failure)

2nd set 4-6 reps (heavy set)

3rd set 8-10 reps


Lat Width:

1st exercise is a key exercise-medium grip pull-up

1st set- 8-10 reps (1 rep short of good failure)

2nd set 4-6 reps (heavy set)

3rd set 8-10 reps

4th set 8-10 reps
5th set 12-15 reps

Lat Width:

2nd exercise is a secondary exercise-bent arm pull-over

1st set- 12-15 reps
2nd set 8-10 reps
3rd set 8-10 reps

4th set 8-10 reps
5th set 6-8 reps



Lat Thickness:

1st exercise is a key exercise-Bent over barbell rows

1st set- 8-10 reps (1 rep short of good failure)

2nd set 4-6 reps (heavy set)

3rd set 8-10 reps

Lat Thickness:

2nd exercise is a secondary exercise-supported t-bar row.

1st set- 12-15 reps
2nd set 8-10 reps
3rd set 6-8 reps

Abs (optional)

1st exercise is a 1 key exercise-crunch

3 sets using only your bodyweight

2nd exercise is a secondary exercise-reverse crunch

3 sets using only your bodyweight




Day 3 would be Wednesday and would consist of:

Shoulders:

1st exercise is a key exercise-seated dumbbell presses

1st set- 8-10 reps (1 rep short of good failure)

2nd set 4-6 reps (heavy set)

3rd set 8-10 reps

4th set 8-10 reps
5th set 12-15 reps

2nd exercise is a secondary exercise-leaning one arm at a time dumbbell lateral raises.

1st set- 12-15 reps
2nd set 8-10 reps
3rd set 8-10 reps

4th set 8-10 reps
5th set 6-8 reps

3rd exercise is a secondary exercise- Unilateral bent over rear cable raises.

1st set- 12-15 reps

2nd set 8-10 reps

3rd set 6-8 reps


Traps:

1st exercise is a key exercise-seated dumbbell shrugs

1st set- 8-10 reps (1 rep short of good failure)

2nd set 6-8 reps (heavy set)

3rd set 8-10 reps

4th set 8-10 reps
5th set 12-15 reps


Day 4 would be Thursday and would consist of:

Biceps:

1st exercise is a key exercise- seated Incline dumbbell curls on a 45 degree angle

1st set- 8-10 reps (1 rep short of good failure)

2nd set 6-8 reps (heavy set)

3rd set 8-10 reps

4th set 12-15 reps

2nd exercise is uni-lateral inverted preacher curls.

1st set- 12-15 reps
2nd set 8-10 reps
3rd set 8-10 reps

4th set 6-8 reps

Brachialis/Forearms:

1st exercise is a key exercise- Seated dumbbell hammer curls.

1st set- 12-15 reps
2nd set 8-10 reps
3rd set 6-8 reps




Triceps:

1st exercise is a key exercise- Lying tricep extensions using ez-bar

1st set- 8-10 reps (1 rep short of good failure)

2nd set 6-8 reps (heavy set)

3rd set 8-10 reps

4th set 8-10 reps
5th set 12-15 reps

2nd exercise is secondary exercise-Tricep pulley pushdowns.

1st set- 12-15 reps
2nd set 8-10 reps
3rd set 8-10 reps

4th set 8-10 reps
5th set 6-8 reps


Day 5 would be Friday and would consist of:

Quads:

1st exercise is a key exercise- Barbell squats

1st set- 8-10 reps (1 rep short of good failure)

2nd set 4-6 reps (heavy set)

3rd set 8-10 reps

4th set 8-10 reps
5th set 12-15 reps

2nd exercise is secondary exercise-Leg extensions

1st set- 12-15 reps
2nd set 8-10 reps
3rd set 8-10 reps

4th set 8-10 reps
5th set 6-8 reps


Hams:

1st exercise is a key exercise- Lying leg curl

1st set- 8-10 reps (1 rep short of good failure)

2nd set 4-6 reps (heavy set)

3rd set 8-10 reps

4th set 8-10 reps
5th set 12-15 reps

2nd exercise is secondary exercise-Still legged dead-lifts

1st set- 12-15 reps
2nd set 8-10 reps
3rd set 6-8 reps


(Weekends off)

Day 8 would be the following Monday (week 2) and would be the same workout as done on day one (Monday of first week)

And the cycle continues on- Tuesday, Wednesday, Thursday, Friday, weekends off, etc.

2 WEEK “ANABOLIC CRUISE”

Day 1 would be Monday and would consist of:

Chest:

1st exercise is a key exercise-15 degree barbell decline press

1st set- 8-10 rep (1 rep short of good failure)

2nd set 4-6 reps) (heavy set)

3rd set 8-10 reps

2nd exercise is a secondary exercise-15 degree Incline dumbbell flyes using inward pinky twist while bringing hands to lower chest during contraction.

1st set- 12-15 reps
2nd set 8-10 reps
3rd set 6-8 reps


Calves:

1st exercise is a key exercise-Standing calf raise

1st set- 8-10 reps (1 rep short of good failure)

2nd set 6-8 reps (heavy set)

3rd set 8-10 reps

2nd exercise is a secondary exercise-Seated calf raise

1st set- 12-15 reps
2nd set 8-10 reps
3rd set 6-8 reps


Day 2 would be Tuesday and would consist of:


Overall back thickness:

1st key exercise- dead-lifts

1st set- 8-10 rep (1 rep short of good failure)

2nd set 4-6 reps (heavy set)

Lat Width:

1st exercise is a key exercise-medium grip pull-up

1st set- 8-10 reps (1 rep short of good failure)

2nd set 4-6 reps (heavy set)

3rd set 8-10 reps

Lat Width:

2nd exercise is a secondary exercise-bent arm pull-over

1st set- 12-15 reps
2nd set 8-10 reps
3rd set 6-8 reps


Lat Thickness:

1st exercise is a key exercise-Bent over barbell rows

1st set- 8-10 reps (1 rep short of good failure)

2nd set 4-6 reps (heavy set)

Lat Thickness:

2nd exercise is a secondary exercise-supported t-bar row.

1st set- 12-15 reps
2nd set 8-10 reps


Abs (optional)

1st exercise is a 1 key exercise- crunch

2 sets using only your bodyweight

2nd exercise is a secondary exercise-reverse crunch

2 sets using only your bodyweight




Day 3 would be Wednesday and would consist of:

Shoulders:

1st exercise is a key exercise-seated dumbbell presses

1st set- 8-10 reps (1 rep short of good failure)

2nd set 4-6 reps (heavy set)

3rd set 8-10 reps

2nd exercise is a secondary exercise-leaning one arm at a time dumbbell lateral raises.

1st set- 12-15 reps
2nd set 8-10 reps
3rd set 6-8 reps

3rd exercise is a secondary exercise- Unilateral bent over rear cable raises.

1st set- 12-15 reps

2nd set 8-10 reps


Traps:

1st exercise is a key exercise-seated dumbbell shrugs

1st set- 8-10 rep (1 rep short of good failure)

2nd set 6-8 reps (heavy set)

3rd set 8-10 reps


Day 4 would be Thursday and would consist of:

Biceps:

1st exercise is a key exercise- seated Incline dumbbell curls on a 45 degree angle

1st set- 8-10 reps (1 rep short of good failure)

2nd set 6-8 reps (heavy set)

2nd exercise is uni-lateral inverted preacher curls.

1st set- 12-15 reps
2nd set 8-10 reps


Brachialis/Forearms:

1st exercise is a key exercise- Seated dumbbell hammer curls.

1st set- 12-15 reps
2nd set 8-10 reps


Triceps:

1st exercise is a key exercise- Lying tricep extensions using ez-bar

1st set- 8-10 reps (1 rep short of good failure)

2nd set 6-8 reps (heavy set)

3rd set 8-10 reps

2nd exercise is secondary exercise-Tricep pulley pushdowns.

1st set- 12-15 reps
2nd set 8-10 reps
3rd set 6-8 reps


Day 5 would be Friday and would consist of:

Quads:

1st exercise is a key exercise- Barbell squats

1st set- 8-10 reps (1 rep short of good failure)

2nd set 4-6 reps (heavy set)

3rd set 8-10 reps

2nd exercise is secondary exercise-Leg extensions

1st set- 12-15 reps
2nd set 8-10 reps
3rd set 6-8 reps (heavy set)


Hams:

1st exercise is a key exercise- Lying leg curl

1st set- 8-10 rep (1 rep short of good failure)

2nd set 4-6 reps


2nd exercise is secondary exercise-Still legged dead-lifts

1st set- 12-15 reps
2nd set 8-10 reps




(Weekends off)

Day 8 would be the following Monday (week 2) and would be the same workout as done on day one (Monday of first week)

And the cycle continues on- Tuesday, Wednesday, Thursday, Friday, weekends off, etc.

“4 Day per week Slingshot Training System”

8 week training cycle in sequence for the 4 day per week training split.
Muscle Definition and de-conditioning (the "anabolic prime") 2 weeks
Mass and Strength (the "anabolic blast") 4 weeks
Strength and Mass (the "anabolic cruise") 2 weeks

There are 3 phases to each cycle:

1. Prime: 2 weeks 1 set per body part, low volume (2 sets)
2. Blast: 4 week 4 sets per body part, high volume (8 sets)
3. Cruise: 2 weeks 2 sets per body part, moderate volume (5 sets)

CARDIO FOR ANABOLIC PRIME:

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

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

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. You can use stimulants such as green tea extract for an increased thermogenic effect during the 2 week anabolic prime.

EXERCISES -Choose 2 key exercises for each major muscle group. Then use both of those exercises in the same training session once a week. If your best chest movement is 15 degree declines, simply start out with that exercise and do the lowest rep-set during the second work set. Next, finish off your chest with a secondary exercise (for i.e.; 15 degree incline flyes or presses). Since it’s considered a secondary movement, do the lowest rep-set during the final work set. You’re hitting each bodypart once a week. The volume changes during each of the 3 training phases but the split remains the same through the entire 8 week training phase. Perform as many warm-up sets as you need before going into your work sets. That can be anywhere from no warm up sets for a muscle group that is getting warmed up indirectly or up to 3 warm-up sets for a cold muscle group or areas that are prone to injury.

REPS- Other than prep-sets all work sets are performed to good failure (the point at which no further reps are possible in good form). Low reps equal 4-6 reps for all compound movement and 6-8 for all isolation movements. 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- Perform your work sets as follows

During each phase organize your workouts as follows:

A.
Back

Traps

B.

Chest

Biceps

C.

Off

D.
Shoulders

Triceps


E.

Legs

F:

Off

G:

Off

H. Repeat training cycle.


2 WEEK “ANABOLIC PRIME”

Day 1 would be Monday and would consist of:

Back:

Overall back thickness:

1st key exercise- dead-lifts

1st set- 12-15 reps


Lat Width:

1st exercise is a key exercise-medium grip pull-up

1st set- 12-15 reps

Lat Width:

2nd exercise is a secondary exercise-bent arm pull-over

1st set- 12-15 reps

Lat Thickness:

1st exercise is a key exercise-Bent over barbell rows

1st set- 12-15 reps

Lat Thickness:

2nd exercise is a secondary exercise-supported t-bar row.

1st set- 12-15 reps



Traps:

1st exercise is a key exercise-seated dumbbell shrugs

1st set- 12-15


Abs (optional)

1st exercise is a 1 key exercise-crunch

1 set using only your bodyweight

2nd exercise is a secondary exercise-reverse crunch

1 set using only your bodyweight



Day 2 would be Tuesday and would consist of:

Chest:

1st exercise is a key exercise-15 degree barbell decline press

1st set- 12-15 reps




2nd exercise is a secondary exercise-15 degree Incline dumbbell flyes using inward pinky twist while bringing hands to lower chest during contraction.

1st set- 12-15 reps


Biceps:

1st exercise is a key exercise- seated Incline dumbbell curls on a 45 degree angle

1st set- 12-15 reps

2nd exercise is uni-lateral inverted preacher curls.

1st set- 12-15 reps


Brachialis/Forearms:

1st exercise is a key exercise- Seated dumbbell hammer curls.

1st set- 12-15 reps



Day 3 would be Wednesday and you would not train on this day.


Day 4 would be Thursday and would consist of:



Shoulders:

1st exercise is a key exercise-seated dumbbell presses

1st set- 12-15

2nd exercise is a secondary exercise-leaning one arm at a time dumbbell lateral raises.

1st set- 12-15 reps

3rd exercise is a secondary exercise- Unilateral bent over rear cable raises.

1st set- 12-15 reps

Triceps:

1st exercise is a key exercise- Lying tricep extensions using ez-bar

1st set- 12-15 reps

2nd exercise is secondary exercise-Tricep pulley pushdowns.

1st set- 12-15 reps



Day 5 would be Friday and would consist of”


Calves:

1st exercise is a key exercise-Standing calf raise

1st set- 12-15 reps

2nd exercise is a secondary exercise-Seated calf raise

1st set- 12-15 reps



Quads:

1st exercise is a key exercise- Barbell squats

1st set- 12-15 reps

2nd exercise is secondary exercise-Leg extensions

1st set- 12-15 reps


Hams:

1st exercise is a key exercise- Lying leg curl

1st set- 12-15- reps

2nd exercise is secondary exercise-Still legged dead-lifts

1st set- 12-15 reps



(Weekends off)



Day 8 would be the following Monday (week 2) and would be the same workout as done on day one (Monday of first week)

And the cycle continues on- Tuesday, Thursday, Friday, weekends off, etc.

4 WEEK “ANABOLIC BLAST”

Day 1 would be Monday and would consist of:



Overall back thickness:

1st key exercise- dead-lifts

1st set- 8-10 reps (1 rep short of good failure)

2nd set 4-6 reps (heavy set)

3rd set 8-10 reps


Lat Width:

1st exercise is a key exercise-medium grip pull-up

1st set- 8-10 rep (1 rep short of good failure)

2nd set 4-6 reps (heavy set)

3rd set 8-10 reps

4th set 8-10 reps
5th set 12-15 reps

Lat Width:

2nd exercise is a secondary exercise-bent arm pull-over

1st set- 12-15 reps
2nd set 8-10 reps
3rd set 6-8 reps



Lat Thickness:

1st exercise is a key exercise-Bent over barbell rows

1st set- 8-10 reps (1 rep short of good failure)

2nd set 4-6 reps (heavy set)

3rd set 8-10 reps

Lat Thickness:

2nd exercise is a secondary exercise-supported t-bar row.

1st set- 12-15 reps
2nd set 8-10 reps
3rd set 6-8 reps

Traps:

1st exercise is a key exercise-seated dumbbell shrugs

1st set- 8-10 rep (1 rep short of good failure)

2nd set 6-8 reps (heavy set)

3rd set 8-10 reps

4th set 12-15 reps


Abs (optional)

1st exercise is a 1 key exercise-crunch

3 sets using only your bodyweight

2nd exercise is a secondary exercise-reverse crunch

3 sets using only your bodyweight



Day 2 would be Tuesday and would consist of:

Chest:

1st exercise is a key exercise-15 degree barbell decline press

1st set- 8-10 rep (1 rep short of good failure)

2nd set 4-6 reps) (heavy set)
3rd set 8-10 reps

4th set 8-10 reps
5th set 12-15 reps


2nd exercise is a secondary exercise-15 degree Incline dumbbell flyes using inward pinky twist while bringing hands to lower chest during contraction.

1st set- 12-15 reps
2nd set 8-10 reps
3rd set 6-8 reps

Biceps:

1st exercise is a key exercise- seated Incline dumbbell curls on a 45 degree angle

1st set- 8-10 reps (1 rep short of good failure)

2nd set 6-8 reps (heavy set)

3rd set 8-10 reps

2nd exercise is uni-lateral inverted preacher curls.

1st set- 12-15 reps
2nd set 8-10 reps

3rd set 6-8 reps


Brachialis/Forearms:

1st exercise is a key exercise- Seated dumbbell hammer curls.

1st set- 12-15 reps
2nd set 8-10 reps
3rd set 6-8 reps


Day 3 would be Wednesday and you would not train on this day.


Day 4 would be Thursday and would consist of:



Shoulders:

1st exercise is a key exercise-seated dumbbell presses

1st set- 8-10 reps (1 rep short of good failure)

2nd set 4-6 reps

3rd set 8-10 reps

4th set 8-10 reps

5th set 12-15 reps

2nd exercise is a secondary exercise-leaning one arm at a time dumbbell lateral raises.

1st set- 12-15 reps
2nd set 8-10 reps
3rd set 6-8 reps (heavy set)

3rd exercise is a secondary exercise- Unilateral bent over rear cable raises.

1st set- 12-15 reps

2nd set 8-10 reps

3rd set 6-8 reps

Triceps:

1st exercise is a key exercise- Lying tricep extensions using ez-bar

1st set- 8-10 reps (1 rep short of good failure)

2nd set 6-8 reps (heavy set)

3rd set 8-10 reps

4th set 8-10 reps

5th set 12-15 reps

2nd exercise is secondary exercise-Tricep pulley pushdowns.

1st set- 12-15 reps
2nd set 8-10 reps
3rd set 6-8 reps


Day 5 would be Friday and would consist of:


Calves:

1st exercise is a key exercise-Standing calf raise

1st set- 8-10 reps (1 rep short of good failure)

2nd set 6-8 reps (heavy set)

3rd set 8-10 reps

4th set 8-10 reps

5th set 12-15 reps

2nd exercise is a secondary exercise-Seated calf raise

1st set- 12-15 reps
2nd set 8-10 reps
3rd set 6-8 reps

Quads:

1st exercise is a key exercise- Barbell squats

1st set- 8-10 reps (1 rep short of good failure)

2nd set 4-6 reps (heavy set)

3rd set 8-10 reps

4th set 8-10 reps

5th set 12-15 reps

2nd exercise is secondary exercise-Leg extensions

1st set- 12-15 reps
2nd set 8-10 reps
3rd set 6-8 reps


Hams:

1st exercise is a key exercise- Lying leg curl

1st set- 8-10 rep (1 rep short of good failure)

2nd set 4-6 reps

3rd set 8-10 reps


2nd exercise is secondary exercise-Still legged dead-lifts

1st set- 12-15 reps
2nd set 8-10 reps

3rd set 6-8 reps



(Weekends off)



Day 8 would be the following Monday (week 2) and would be the same workout as done on day one (Monday of first week)

And the cycle continues on- Tuesday, Thursday, Friday, weekends off, etc.

2 WEEK “ANABOLIC CRUISE”

Day 1 would be Monday and would consist of:

Overall back thickness:

1st key exercise- dead-lifts

1st set- 8-10 reps (1 rep short of good failure)

2nd set 4-6 reps (heavy set)


Lat Width:

1st exercise is a key exercise-medium grip pull-up

1st set- 8-10 rep (1 rep short of good failure)

2nd set 4-6 reps (heavy set)

3rd set 8-10 reps

Lat Width:

2nd exercise is a secondary exercise-bent arm pull-over

1st set- 12-15 reps
2nd set 8-10 reps



Lat Thickness:

1st exercise is a key exercise-Bent over barbell rows

1st set- 8-10 reps (1 rep short of good failure)

2nd set 4-6 reps (heavy set)

Lat Thickness:

2nd exercise is a secondary exercise-supported t-bar row.

1st set- 12-15 reps
2nd set 8-10 reps


Traps:

1st exercise is a key exercise-seated dumbbell shrugs

1st set- 8-10 rep (1 rep short of good failure)

2nd set 6-8 reps (heavy set)


Abs (optional)

1st exercise is a 1 key exercise-crunch

2 sets using only your bodyweight

2nd exercise is a secondary exercise-reverse crunch

2 sets using only your bodyweight



Day 2 would be Tuesday and would consist of:

Chest:

1st exercise is a key exercise-15 degree barbell decline press

1st set- 8-10 rep (1 rep short of good failure)

2nd set 4-6 reps) (heavy set)
3rd set 8-10 reps




2nd exercise is a secondary exercise-15 degree Incline dumbbell flyes using inward pinky twist while bringing hands to lower chest during contraction.

1st set- 12-15 reps
2nd set 8-10 reps


Biceps:

1st exercise is a key exercise- seated Incline dumbbell curls on a 45 degree angle

1st set- 8-10 reps (1 rep short of good failure)

2nd set 6-8 reps (heavy set)

2nd exercise is uni-lateral inverted preacher curls.

1st set- 12-15 reps
2nd set 8-10 reps

Brachialis/Forearms:

1st exercise is a key exercise- Seated dumbbell hammer curls.

1st set- 12-15 reps
2nd set 8-10 reps



Day 3 would be Wednesday and you would not train on this day.


Day 4 would be Thursday and would consist of:



Shoulders:

1st exercise is a key exercise-seated dumbbell presses

1st set- 8-10 reps (1 rep short of good failure)

2nd set 4-6 reps (heavy set)

3rd set 8-10 reps

2nd exercise is a secondary exercise-leaning one arm at a time dumbbell lateral raises.

1st set- 12-15 reps
2nd set 8-10 reps

3rd exercise is a secondary exercise- Unilateral bent over rear cable raises.

1st set- 12-15 reps

2nd set 8-10 reps

Triceps:

1st exercise is a key exercise- Lying tricep extensions using ez-bar

1st set- 8-10 reps (1 rep short of good failure)

2nd set 6-8 reps (heavy set)

3rd set 8-10 reps

2nd exercise is secondary exercise-Tricep pulley pushdowns.

1st set- 12-15 reps
2nd set 8-10 reps



Day 5 would be Friday and would consist of:


Calves:

1st exercise is a key exercise-Standing calf raise

1st set- 8-10 reps (1 rep short of good failure)

2nd set 6-8 reps (heavy set)

3rd set 8-10 reps

2nd exercise is a secondary exercise-Seated calf raise

1st set- 12-15 reps
2nd set 8-10 reps


Quads:

1st exercise is a key exercise- Barbell squats

1st set- 8-10 reps (1 rep short of good failure)

2nd set 4-6 reps (heavy set)

3rd set 8-10 reps

2nd exercise is secondary exercise-Leg extensions

1st set- 12-15 reps
2nd set 8-10 reps

Hams:

1st exercise is a key exercise- Lying leg curl

1st set- 8-10 rep (1 rep short of good failure)

2nd set 4-6 reps

2nd exercise is secondary exercise-Still legged dead-lifts

1st set- 12-15 reps
2nd set 8-10 reps


(Weekends off)



Day 8 would be the following Monday (week 2) and would be the same workout as done on day one (Monday of first week)

And the cycle continues on- Tuesday, Thursday, Friday, weekends off, etc.

“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

Page 11

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)