Advanced Training Planning

[BIGBANGSingh]

Just thought I'd post a sample schedule based on Bryan Haycock's "Advanced Training Planning" article series:

Multijoint Exercises
Flat Bench
Incline Bench
Supported Row
Supinated Chin-up
Supinated Pull-up
Back Squat

Isolation Exercises
Standing Curl
Triceps Extension
Kneeling Squat
Glute-ham Raise
Heel Raise
Barbell Shrug

Weeks 1-3
3 sets @ 20RM
2 exercises/body-part
4 half-body sessions/week

Week 4
3 sets @ 12RM
2 exercises/body-part
2 half-body sessions

Weeks 5-7
3 sets @ 10RM
3 exercises/body-part
3 full-body sessions/week

Week 8
2 sets @ 8RM
2 exercises/body-part
1 full-body session

Weeks 9-11
2 sets @ 6RM
1 multijoint-exercise/body-part
3 full-body sessions/week

Week 12
2 sets @ 5RM
1 multijoint-exercise/body-part
1 full-body session

Weeks 13-15
1 set @ 3RM
1 multijoint-exercise/body-part
6 full-body sessions/week
2 full-body sessions/day

Week 16
1 set @ 7RM
1 multijoint-exercise/body-part
2 full-body sessions/week
1 full-body session/day

Week 17
Rest

Weeks 18-30
Repeat weeks 5-17

I think I might try it out and see how it compares to WSB...

 

[BoSox]

I'm not sure if you want to. That was written a long time ago and it's basically HST, but with the frequency/volume cycled a little bit, and without as much submaximal training.

 

[BIGBANGSingh]

Quote[/b] (BoSox @ Dec. 19 2004,7:44)]I'm not sure if you want to. That was written a long time ago and it's basically HST, but with the frequency/volume cycled a little bit, and without as much submaximal training.

Well, Bryan said that this routine was also for strength, whereas HST is not.

 

[BoSox]

but it was still a long time ago. Virtually any weightlifting program is for strength and hypertrophy, at least to some degree. Look at it. It's a less refined version of HST. I'm not saying it wouldn't work, I'm just saying what it is.

 

[BIGBANGSingh]

Quote[/b] (BoSox @ Dec. 19 2004,11:17)]but it was still a long time ago. Virtually any weightlifting program is for strength and hypertrophy, at least to some degree. Look at it. It's a less refined version of HST. I'm not saying it wouldn't work, I'm just saying what it is.

Point taken. Looks like I'll be on WSB unless Bryan decides to create SST.