Basic programs from the man himself
Lighter reps lead to definition, do 10-15 rep range, if you want hypertrophy decrease the range
in compound movements to 5-8 so that stronger exercises.
Example:
WEE
EXER
K1
CISE
FUL
L
BOD
Y
HACK
SQU
AT
(HEA
VY)
WAR
M UP
SETS
WOR
KI
NG
SETS
2-3
1
REPS
4-6
LOA
D
RP
E
RES
T
SUBS
TITU
T
ION
OPTI
ON 1
SUBS
TITU
T
ION
OPTI
ON 2
NOT
ES
89
~3
MINS
MAC
HINE
SQUA
T
LEG
PRES
S
Focus
on
stren
gth
here.
Each
week
add
weig
ht or
reps.
Keep
form
consi
sten
t.
HACK
SQUA
T
(BACK
OFF)
0
1
8-10
89
~3
MINS
MAC
HINE
SQUA
T
LEG
PRES
S
INCLI
NE DB
PRESS
2
2
8-10
89
~2
MINS
INCLI
NE
MAC
HINE
PRESS
INCLI
NE
SMIT
H
MAC
HINE
PRESS
Drop
the
weigh
t back
and
focus
on
contr
olli ng
the
negati
ve.
Smoo
th
and
consis
ten t
rep
temp
o.
Sink
the
dumb
bell s
as
low
as
you
comf
orta
bly
can.
SEAT
ED
HAM
STRI
NG
CURL
T-BAR
ROW
1
1
1
2
1012
10-12
10
~1.5
MI NS
NORD
IC
HAM
CURL
LYING
LEG
CURL
Do
seate
d if
availa
ble.
Other
wis e
do.
Lying
Leg
Curl
or
Nordi
c
Ham
Curl.
Squeeze
your
shoulder
CHESTblades at
9- ~1.5MI HELMS DB SUPPORTE
the top,
10
NS
ROW
D
MACHINE ROW control
the
weight.
DB BICEP
CURL
DB
LATERAL
RAISE
1
1
1
1
12-15
(drops
et)
12-15
(drops
et)
10
10
~1.5MI
NS
~1.5MI
NS
EZ BAR
CURL
Dropset:
perform
12-15
reps,
drop the
weight by
~50%,
perform
an
additiona
l 12-15
reps.
Palms
CABLE EZ CURL
start
neutral at
the
bottom
and
supinate
(palms
up) as
you curl.
Do both
arms at
the same
time.
CABLE
LATERAL
RAISE
Dropset:
perform
12-15
reps,
drop the
weight by
~50%,
perform
MACHINE
an
LATERAL RAISE
additiona
l 12-15
reps.
Raise the
dumbbell
s "out"
not "up",
mind
muscle
connecti
on with
middle
fibers.
CABLE
CRUNCH
0
1
12-15
(drops
et)
Dropset:
perform
12-15
reps,
drop the
weight by
~50%,
perform
~1.5MI MACHINE PLATEWEIGHTED
an
10
NS
CRUNCH
CRUNCH
additiona
l 12-15
reps.
Round
your back
as you
crunch.
SUGGESTED
DAYS
1-2
REST