Super Saiyan Six Program
Intro:
First off thank you for purchasing my program.
Over the past 11 years of training I've seen the best gains
finding a balance of power, volume, and frequency in my training, I believe
this program has all of that.
This program also allows you to focus on your weak points and
help you build a well rounded aesthetic physique.
For for the first 2-4 weeks on this program we will be having a “accumulation
period” meaning you will be dropping 1-2 sets off every accessory exercise
(except the Squat, Bench, Overhead press, or deadlift) because of the high
volume of the program. If you are recovering fine (2-3 days recovered) after 2
weeks feel free to add the sets back into the program.
For the big compound movements (Squat, Bench, Overhead press, Deadlift) start
with a weight you can do comfortably for 5 sets of 5 reps and for hypertrophy
days 4 sets of 8 reps.
Than add 5 lbs the next week. Let's say you can only do that weight for 5 sets of
3 reps that week. The next week aim for 5 sets of 4 reps. Next week 5 sets of 5
reps. Same for the 4 sets of 6-8 days.
Once you can complete a weight for 5 sets of 5 reps, increase by 5 lbs again.
Abs work can be done on your off days or after workouts.
Abs Program:
that I do all super sets back to back 2-3 times a week.
Hanging leg raises – Ball crunches – Bicycles
3 sets as many reps as possible on each.
Rest times should be 2-5 mins on your heavy compound movements.
And 1-2 mins on accessory exercises. (Feel free to super set if short on time)
As far as diet goes if you want to make ideal strength gains make sure your body
is in a caloric surplus and in a lean bulking phase.
(Gaining about .25-1 lb a week)
If you're not sure how to do certain exercises utilize youtube and find a high rated
video, there will be thousands that will help perfect your form. Form over weight
always.
If your gym doesn't have a certain machine, use another machine that hits the
same part of the muscle all exercises are customizable to your body and needs.
All working sets use the same weight. Increase weight as strength increases if
you fail either decrease the weight or keep it the same.
Before every workout make sure to foam roll and warm up properly.
Upper body warm up: https://www.youtube.com/watch?v=o0_-AGbveyQ
Lower body warm up: https://www.youtube.com/watch?v=CQsfy6F70DY
Feel free to customize the big compound movements and change them to your
needs and goals. (Squat, Bench, Deadlift, OHP)
Make sure to be getting around ideally 8 hours of sleep a night and staying
properly hydrated through out the day. If you're not recovering in time because of
lack of sleep, either lower the volume or take an extra day off to recover.
Phase 1
Day 1 – Heavy Push (Chest focus)
Flat barbell bench press – 5 sets 3-5 reps
Overhead press – 3 sets 10 reps
Incline dumbbell bench press – 4 sets 8 reps
Standing cable fly's – 3 sets 12 reps
Body weight or weighted dips – 4 sets 10
Rope face pulls – 3 sets 15 reps
Dumbbell, Barbell, or Cable Overhead tricep extensions – 3 sets 10 reps
Day 2 – Heavy Pull (Width focused)
Assisted, body weight, or weighted pull ups – 5 sets 3-5 reps
T-bar row or Bent over row – 3 sets 10 reps
Close grip lat pull down – 3 sets 8 reps
1 arm rows on flat bench (row to lower lats) – 3 sets 10 reps
Standing cable lat pull downs – 3 sets 12 reps
Standing barbell curl – 3 sets 8 reps
Dumbbell hammer curl – 3 sets 10 reps
Dumbbell or barbell shrugs – 3 sets 10 reps
Day 3 – Heavy Legs (Quads focus)
Squats – 5 sets 3-5 reps
Stiff legged or Romanian deadlifts – 3 sets 10 reps
Leg extensions – 3 sets 20 reps
Leg press – 4 sets 12 reps
Hamstring curls – 4 sets 10 reps
Hack squat or goblet squat – 3 sets 15 reps
Standing calf raise – 4 sets 10 reps (On last set, drop set 5 times)
Seated calf raise – 4 sets 12 reps
Day 4 – Hypertrophy Push (Shoulders focus)
Overhead press – 4 sets 6-8 reps
Incline dumbbell press – 4 sets 10 reps
Seated dumbbell shoulder press – 3 sets 12 reps
Close grip bench press – 3 sets 10 reps
Dumbbell or barbell upright rows – 3 sets 15 reps
Cable side lateral raise super set with Bent over rear delt cable fly – 3 sets 15
reps each
Dumbbell, Barbell, or Cable Overhead tricep extensions – 3 sets 15 reps
Day 5 – Hypertrophy Pull (Thickness focused)
T-bar row – 4 sets 6-8 reps
Body weight, Band assisted, or Weighted pull ups – 4 sets 10 reps
Bent over row or Pendlay row – 3 sets 10 reps
Standing dumbbell rows – 3 sets 10 reps
Cable low row machine – 4 sets 12 reps
Standing dumbbell curls – 3 sets 12 reps
Preacher curls barbell, DB, or machine – 3 sets 15 reps
Day 6 – Hypertrophy Legs (Hamstrings focus)
Conventional or Sumo Deadlifts – 4 sets 6-8 reps
Barbell hip thrusts off bench – 3 sets 15 reps
Leg press – 3 sets 20 reps
Lying or seated hamstring curl machine – 3 sets 15 reps
Dumbbell walking lunges – 3 sets 20 reps all together
Kettlebell swings super set Goblet squats – 3 sets 15 reps each
Standing calf raise – 3 sets 20 reps
Seated calf raise – 3 sets 20 reps
Day 7 – Rest
Phase 2
Day 8 – Hypertrophy Push (Chest focus)
Flat barbell bench press – 4 sets 6-8 reps
Overhead press – 3 sets 10 reps
Incline dumbbell bench press – 4 sets 10 reps
Standing cable fly's – 3 sets 20 reps
Body weight or weighted dips – 3 sets 15
Rope face pulls – 3 sets 15 reps
Dumbbell, Barbell, or Cable Overhead tricep extensions – 3 sets 20 reps
Day 9 – Hypertrophy Pull (Width focused)
Assisted, body weight, or weighted pull ups – 4 sets 6-8 reps
T-bar row or Bent over row – 4 sets 10 reps
Close grip lat pull down – 4 sets 12 reps
1 arm rows on bench (row to lower lats) – 3 sets 15 reps
Standing cable lat pull downs – 3 sets 20 reps
Standing barbell curl – 4 sets 10 reps
Dumbbell hammer curl – 3 sets 15 reps
Day 10 – Hypertrophy Legs (Quads focus)
Squats – 4 sets 6-8 reps
Stiff legged or Romanian deadlifts – 3 sets 10 reps
Leg extensions – 3 sets 20 reps
Leg press super set 10 reps wide stance and 10 reps narrow stance – 4 sets
Hamstring curls – 3 sets 15 reps
Hack squat or goblet squat – 4 sets 20 reps
Standing calf raise – 3 sets 20 reps
Seated calf raise – 3 sets 20 reps
Day 11 – Heavy Push (Shoulders focus)
Overhead press – 5 sets 3-5 reps
Incline dumbbell press – 4 sets 10 reps
Seated dumbbell shoulder press – 4 sets 8 reps
Dumbbell or barbell upright rows – 3 sets 10 reps
Close grip bench press – 3 sets 10 reps
Reverse pec deck machine – 3 sets 12 reps
Dumbbell, Barbell, or Cable Overhead tricep extensions – 3 sets 10 reps
Day 12 – Heavy Pull (Thickness focused)
Bent over row or Pendlay row – 5 sets 3-5 reps
Body weight or weighted pull ups – 4 sets 10 reps
T-bar row – 3 sets 8 reps
Cable low row machine – 3 sets 10 reps
Standing dumbbell 1 arm row – 3 sets 10 reps
Standing dumbbell curls – 4 sets 8 reps
Preacher curls – 4 sets 10 reps
Dumbbell or barbell shrugs – 3 sets 10 reps
Day 13 – Heavy Legs (Hamstrings focus)
Conventional or Sumo Deadlifts – 5 sets 3-5 reps
Barbell hip thrusts off bench – 4 sets 10 reps
Leg press – 3 sets 20 reps
Side single leg press – 3 sets 15 reps
Lying or seated hamstring curl machine – 4 sets 10 reps
Kettlebell swings super set Goblet squats – 3 sets 15 reps each
Standing calf raise – 4 sets 10 reps (Drop set last set 5 times)
Seated calf raise – 4 sets 12 reps
Day 14 – Rest
You make also change Day 7 rest day to Day 4 whatever fits your schedule better.
Example: Legs, Push, Pull, Rest, Legs, Push, Pull, Rest, Repeat.
Deload Week: (Optional every 4-6 weeks)
Common signs it's time to deload:
Are your joints aching?
Is your recovery time slowing down and are you constantly sore?
Are you not getting a pump in the gym?
If the answer is yes, it's probably time to deload. Go by feel but remember
injuries are the number one way to slow down or go backwards in progress.
Do the same workout just decrease all weights by 50%.
Focus on perfecting your form and lifting the weights explosively.
Weak Point Training/ Adjusting the program:
If you've been training for less than 2 years don't worry about weak points just
worry about bringing up your entire physique.
If you do have weak points you're trying to bring up, feel free to subtract
exercises from your strengths and add exercises to your weaknesses.
For example my chest is a strong point yet my shoulders are a weak point so I'll
subtract a chest exercise on both “Push” workouts and add a shoulder exercise
instead.
Remember when targeting weak points to create the mind muscle connection and
really feel the muscle contracting.
All lifts should be performed with fast concentrics to hit fast twitch muscle fibers
and slow 1-2 count eccentrics.
Please read below the following questions,
If you answer 'Yes' to any, please consult a physician before attempting the
program.
Have you ever had either high or low blood pressure, and/or high cholestrol level?
Have you ever had a stroke?
Is there a history of heart disease in your immediate family (before the age 55)?
Have you ever had a heart attack?
Do you suffer from chest pains?
Do you often feel faint and have spells of severe dizziness?
Have you ever had a seizure (fit)?
Have you ever had asthma, chronic bronchitis or any other chest ailments?
Do you suffer from severe headaches or migraines?
Have you ever had any muscle, joint or bone illnesses or injuries (including your
back)?
Do you have any muscle, joint or bone problems that affect you now?
Are you pregnant?
Neither Matthew Kido nor www.saiyanarmy.com is responsible for any injuries,
illnesses, diseases and any other health problems suffered by customers who
purchase any training programs.
For supplements I take and recommend: http://bit.ly/EHPlabs_GokuFlex
To find my training gear check out www.AlphaClothing.co
Use “Gokuflex” for 15% off training gear!