My Program

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Mule86

Member
<table style="width: 113pt; border-collapse: collapse;" border="0" cellSpacing="0" cellPadding="0" width="150" x:str=""> <colgroup><col style="width: 113pt; mso-width-source: userset; mso-width-alt: 5485;" width="150"> <tbody><tr style="height: 12.75pt;" height="17"> <td style="border: 0px windowtext; width: 113pt; height: 12.75pt; background-color: transparent;" class="xl24" height="17" width="150">Workout A</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="border: 0px windowtext; height: 12.75pt; background-color: transparent;" class="xl25" height="17">Bench Press</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="border: 0px windowtext; height: 12.75pt; background-color: transparent;" class="xl25" height="17">Bent Over Barbell Row</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="border: 0px windowtext; height: 12.75pt; background-color: transparent;" class="xl25" height="17">Dumbbell Shoulder Press</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="border: 0px windowtext; height: 12.75pt; background-color: transparent;" class="xl25" height="17">Tricep Pushdowns</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="border: 0px windowtext; height: 12.75pt; background-color: transparent;" class="xl25" height="17">Standing Barbell Curls</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="border: 0px windowtext; height: 12.75pt; background-color: transparent;" class="xl25" height="17">BW Dips - Failure</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="border: 0px windowtext; height: 12.75pt; background-color: transparent;" class="xl25" height="17">Dead Lift</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="border: 0px windowtext; height: 12.75pt; background-color: transparent;" class="xl25" height="17">Seated Calf Raises</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="border: 0px windowtext; height: 12.75pt; background-color: transparent;" class="xl25" height="17">Shrugs</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="border: 0px windowtext; height: 12.75pt; background-color: transparent;" class="xl25" height="17"></td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="border: 0px windowtext; height: 12.75pt; background-color: transparent;" class="xl24" height="17">Workout B</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="border: 0px windowtext; height: 12.75pt; background-color: transparent;" class="xl25" height="17">Incine Bench Press</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="border: 0px windowtext; height: 12.75pt; background-color: transparent;" class="xl25" height="17">Seated Row</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="border: 0px windowtext; height: 12.75pt; background-color: transparent;" class="xl25" height="17">Upright Row</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="border: 0px windowtext; height: 12.75pt; background-color: transparent;" class="xl25" height="17">Close Grip Bench</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="border: 0px windowtext; height: 12.75pt; background-color: transparent;" class="xl25" height="17">DB Curls</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="border: 0px windowtext; height: 12.75pt; background-color: transparent;" class="xl25" height="17">BW Dips</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="border: 0px windowtext; height: 12.75pt; background-color: transparent;" class="xl25" height="17">Dead Lift</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="border: 0px windowtext; height: 12.75pt; background-color: transparent;" class="xl25" height="17">Standing Calfs</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="border: 0px windowtext; height: 12.75pt; background-color: transparent;" class="xl25" height="17">DB Shrugs</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="border: 0px windowtext; height: 12.75pt; background-color: transparent;" class="xl25" height="17"></td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="border: 0px windowtext; height: 12.75pt; background-color: transparent;" class="xl24" height="17">Workout C</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="border: 0px windowtext; height: 12.75pt; background-color: transparent;" class="xl25" height="17">Decline Bench Press</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="border: 0px windowtext; height: 12.75pt; background-color: transparent;" class="xl25" height="17">Lat Pulldown</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="border: 0px windowtext; height: 12.75pt; background-color: transparent;" class="xl25" height="17">Push Press</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="border: 0px windowtext; height: 12.75pt; background-color: transparent;" class="xl25" height="17">Cable Curls</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="border: 0px windowtext; height: 12.75pt; background-color: transparent;" class="xl25" height="17">Skull Crushers</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="border: 0px windowtext; height: 12.75pt; background-color: transparent;" class="xl25" height="17">BW Dips</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="border: 0px windowtext; height: 12.75pt; background-color: transparent;" class="xl25" height="17">Dead Lift</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="border: 0px windowtext; height: 12.75pt; background-color: transparent;" class="xl25" height="17">Seated Calf Raises</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="border: 0px windowtext; height: 12.75pt; background-color: transparent;" class="xl25" height="17">Barbell Shrugs

Is it beneficial to have three different lifts for each bodypart per workout? Or would it be better to do bench each of the three days for example rather than bench, incline, decline?

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Per your other thread you’ve been working out for some time so the first thing I can recommend on exercises selection is to stick with the exercise that you know work for what you are doing. Personally I would keep things simple using the same lifts each workout. That will make it easier to track your overall strength so you can see if you are losing strength while cutting which means it might be time for a re-feed or just decreasing your calorie deficit a little. Overall I like your exercise selection but I would make a few changes since your goal is going to be to maintain lean body mass while cutting, re-comp (cutting fat while building muscle is possible but becomes less likely to impossible the lower your body fat goes). I would consider just doing the following:

Deadlift/Squat (alternate between workouts or Squat M/F and Deadlift W)
Chin Ups (supinated grip to focus on biceps parallel grip forearms)
Shoulder Press
Dips (can focus on triceps or chest)
Rows (done with the back inclined up slightly and it also hits the rear Delts)
Shrugs
Bench Press ( I prefer incline so build a flatter chest)

Add in a Calf exercise and something for your middle delts and you’re getting a solid full body workout in 9 exercises. This still leaves time for adding in other things if you want, like direct Abs or Arm work.

Your volume should be about 1/3 to ½ of what you would use to stimulate growth since you are going to be cutting. Also the weights should stay heavy meaning to skip the 15s and start with the 10s. You want to stay above 75-80% of your 1RM to signal your body to retain as much muscle a possible. So you could do something like 10s, 6s, 3s to keep a progression.

I’m going to wait to see if someone else responds to your caloric defect thread before responding there since many here are more knowledgeable about cutting than I am. However, HST style full body workouts with progressive loading and periodic SDs are actually perfect for what you are trying to accomplish.
 
Thanks for the reply, it was very informative.

Does it make any sense to have three different exercises each week for each major bodypart? In my thinking I came up with this idea figuring it would help develop my chest/back/shoulders in a more even fashion. I'm not sure if that is the case or not? I just thought if I did only incline, I'd be neglecting the lower portion of the chest, etc...

Also, what is your opinion on doing a rep range of 2 weeks of 15's, followed by 2 weeks of 12's, 10's, 8's, then 5's? I realize that the weights increases wouldn't be nearly as much in between each rep range. Would this inhibit growth?
 
Rotating exercise isn’t a problem but there’s no inherent advantage if you can get in a good full body workout each session. Alleviating boredom is about all it does. It does cause the problem of added complication in figuring out your RMs for each rep range and as I mentioned tracking strength so you can make sure you’re not losing muscle mass.

When I started HST I went through a few cycles of rotating exercises between workout and found no advantage to it. Actually I think it was a disadvantage because it made it harder to keep track of my workouts and whether I was gaining strength. I’ve learned to stick with the same core exercise throughout a cycle. Hell I pretty much use the same core exercises every cycle. About the only exercises I would alternate are Squat and Deadlift since doing both heavy 3 times a week would kill me.

I’ve you plan to do the 15s then don’t cut calories while doing them. While cutting you should try to keep your intensity high so most recommend skipping the 15s and starting right out with the 10s. when cutting it’s actually the opposite of what many people think. You don’t want to do high reps with low weight to “burn fat,” do that with dieting and cardio. Your lifts should stay heavy or your body is more likely to start eating muscle to feed its energy needs.
 
You've got me re-designing my program, which I think is a good thing. I'm going to try a cycle with the same exercises each workout, as follows:

Bench Press
Bent over row
Push Press --------->can't decide between this and DB Shoulder press?
Close Grip Bench
Barbell Curl
Deadlift----------->back problems keep me from squatting, so will probably only do this
Shrugs
Dips

Auxillary calves, abs, arms

I've never really done it per the exact percentages of RM. I've always just kind of gauged it by how heavy my last set was on each rep range for each lift and then deducted 5-10lbs going backwards. Like you said, I really don't have a way of knowing if my lifts are actually gaining or not. I have increased some over the few cycles I've done, so I do know it is working.
 
So I just set up my new routine, per the lifts I have listed above. I used exact percentages 75/80/85/90/95 of my RM on each lift. I am planning on doing rep ranges of 2 weeks of 12's, 10's, 8's, and 5's. I know in doing this, and in calculating my weights that I will have overlap of weights or zig zagging because of the small decrease in rep range. Do you think this would cause a problem or hinder results?
 
So I just finished my first workout with 12's using the program above. If I do my rep ranges in 12's, 10's, 8's, 5's I will be zig zagging my weights. Basically, my first week of 10's will be the same weights as my last week of 12's and so on with the 8's. Would this zig zagging really effect results? I could always go 12's, 8's, and 5's but I would prefer the extra two weeks of training in there.
 
Zigzagging will not affect your results especially if you really go for a max on the last session of each two week cycle. Here zigzagging gives the benefit of being able to really push it once every two weeks and then a slight de-load to recover.
 
grunt11 said:
Zigzagging will not affect your results especially if you really go for a max on the last session of each two week cycle. Here zigzagging gives the benefit of being able to really push it once every two weeks and then a slight de-load to recover.
Click to expand...

Thanks. I just wasn't sure if it would affect my results or not being that I wouldn't be progressively overloading every single workout.
 
Here is a quick rundown of how my weights will zig zag, using Bench for example:

Workout 1 = 2 x 12 reps x 145lbs
Workout 2 = 2 x 12 reps x 155lbs
Workout 3 = 2 x 12 reps x 165lbs
Workout 4 = 2 x 12 reps x 175lbs
Workout 5 = 2 x 12 reps x 185lbs
Workout 6 = 2 x 12 reps x 195lbs

Workout 1 = 2 x 10 reps x 170lbs
Workout 2 = 2 x 10 reps x 180lbs
Workout 3 = 2 x 10 reps x 190lbs
Workout 4 = 2 x 10 reps x 205lbs
Workout 5 = 2 x 10 reps x 215lbs
Workout 6 = 2 x 10 reps x 225lbs

Workout 1 = 2 x 8 reps x 185lbs
Workout 2 = 2 x 8 reps x 195lbs
Workout 3 = 2 x 8 reps x 210lbs
Workout 4 = 2 x 8 reps x 225lbs
Workout 5 = 2 x 8 reps x 235lbs
Workout 6 = 2 x 8 reps x 245lbs

Workout 1 = 3 x 5 reps x 200
Workout 2 = 3 x 5 reps x 210
Workout 3 = 3 x 5 reps x 225
Workout 4 = 3 x 5 reps x 240
Workout 5 = 3 x 5 reps x 250
Workout 6 = 3 x 5 reps x 265

As you can see, my first week of each rep range basically is a repeat of the weights used in the previous week. I'm just wondering if this would affect any gains since I won't be progressively overloading in each particular workout? Is there any input from anyone that could improve the weights in here? I'm pretty sure that my RM's for each rep range are fairly accurate.
 
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