daddyofvincentandlogan
New member
Sorry, it is not going to look pretty but here's the info you guys requested on the Serious Growth by Leo Costa:
Serious Growth Level III
4 Days a week Level One
Ramps are 3 weeks long and are always followed by
training phases which are 3-6 weeks long (this all
depends on how you feel you are recovering, when in
doubt just stay there for 6 weeks). Ramps are called
"hyperaccelerations" and training phases are called
"hyperadaptations." Each training phase is set up for
the specific ramp that has taken place before it. You
can't mix and match. You will find that you "like" one
particular ramp/training phase better than the others.
You HAVE to do the reps, sets and rest periods EXACTLY
or it won't work. Never go over 45 minutes! If you
follow the specific rest periods it should work out
exactly. You pick the exercises you want to do. After
you do it all one time you can go back and do your
favorite ramp and training phase but you HAVE to go by
the book at least one whole time thru. You must do the
body parts in the order they are listed. If you don't,
some guy from Bulgaria comes to your house and smacks
you.
Ramp 1 Week 1
120 sec rest between sets ALL WEEK
Day 1 (Endurance= 13-15 reps)
3 sets of all
Back, Chest, Bi, Calf
Day 2 (Endurance= 13-15 reps)
3 sets of all
Delts, Tri, Thigh, Abs
Day 3 (Strength= 10-12 reps)
3 sets Back, Chest, Thigh
1 sets Delts
2 Calves
1 Bi, Tri
Day 4 (Power= 8-10 reps)
3 sets Thigh, Chest, Back
1 Delts
2 calf
1 Tri, Bi
Ramp 1 Week 2
90 sec rest between sets ALL WEEK
Day 1 (13-15 reps)
4 Sets Back, Chest, Bi, Calf
Day 2 (13-15 reps)
4 sets Delts, Tri's, Thighs, Abs
Day 3 (10-12 reps)
4 Back, Chest, Thighs
1 Delts
2 Calves
1 Bi, Tri
Day 4 (8-10 reps)
4 Thighs, Chest, Back
1 Delts
2 Calf
1 Tri, Bi
Ramp 1 Week 3
90 Sec Rest all week
Day 1 (13-15 reps)
5 sets Back, Chest, Bi's, Calves
Day 2 (13-15)
5 Delts, Tri, Thighs, Abs
Day 3 (10-12 reps)
5 sets Back, Chest, Thighs
2 delts
2 calves
1 Bi, Tri
Day 4 (8-10)
5 sets Thighs, Chest, Back
2 delts
2 calf
1 tri, bi
END OF RAMP ONE
TRAINING PHASE 1
(4-6 weeks, backs off training a bit and allows growth
to occur)
Repeat days 1-4, 3-6 weeks
3 minutes rest between sets all week, every week
Day 1 (10-12 reps)
3 sets Back, Chest, Bi, Calves
Day 2 (10-12)
3 sets Delts, Tri, Thighs, Abs
Day 3 (8-10 reps)
3 sets Back, Chest, Thighs
1 Delts
2 calves
1 Bi's, Tri's
Day 4 (5-7 reps)
3 sets Thighs, Chest, Back
1 Delts
2 Calves
1 Tri, Bi
~~~~~~~~~~~Ramp 2 Training Phase 2 ~~~~~~~~~~~~~~~~
Ramp 2 Week 1
150 sec rest between sets all week!
Day 1 13-15 reps
3 sets back, chest, thighs, calves, bi's
Day 2 13-15 reps
3 sets chest, back, thighs, calves, tri's
Day 3 10-12 reps
3 sets back chest thighs
1 delts
2 calves
1 bi, tri's
Day 4 8-10 reps
3 thighs, chest, back
1 delts
2 calves
1 tri's, bi's
Ramp 2 Week 2
90 sec rest all week
Day 1 13-15 reps
3 sets back, chest, thighs, calves, bi's
Day 2 13-15 reps
3 sets chest, back, thighs, calves, tri's
Day 3 10-12 reps
3 sets thighs, chest, back
2 calves
1 delts, bi's, tri's
Day 4 8-10 reps
3 back, chest, thighs
1 delts
2 calves
1 tri, bi's
Ramp 2 Week 3
60 sec rest all week between sets!
Day 1 13-15 reps
4 sets back, chest, thighs, calves, bi's
Day 2 13-15 reps
4 sets chest, back, thighs, calves
3 tri's
Day 3 10-12 reps
4 sets back, chest, thighs
3 calves
2 delts
1 Tri's, Bi's
Day 4 8-10 reps
4 sets Thighs, chest, back
3 calves
2 delts
1 Tri's, Bi's
END OF RAMP 2
Training Phase 2 (4-6 weeks)
90 rest all week every week for this phase
Day 1 13-15 reps
4 sets back, chest, Bi's, calves
Day 2 13-15 reps
4 sets delts, tri's, thighs, abs
Day 3 10-12 reps
4 back, chest
2 calves
1 Tri's, bi's
Day 4 8-10 reps
4 sets Thighs, chest
2 delts, calves
1 Tri's, bi's
~~~~~~~~~~~~~~Ramp 3 Training Phase 3~~~~~~~~~~~~~~~
Ramp 3 Week 1
3 minutes rest between sets all week
Day 1 13-15 reps
3 sets back, chest
4 bi's
3 calves
Day 2 13-15 reps
4 sets delts, tri's
3 thighs, abs
Day 3 10-12 reps
3 back, chest, thighs
2 calves, delts
Day 4 8-10 reps
3 Thighs, chest, back
2 delts, calves
Ramp 3 Week 2
[rest periods start changing alot day by day]
Day 1 13-15 reps
2 min rest
3 sets back, chest
4 bi's
3 calves
Day 2 13-15 reps
2 min rest
4 sets delts, tri's
3 thighs, abs
Day 3 10-12 reps
90 sec rest
3 back, chest, thighs
2 calves, delts
Day 4 8-10 reps
60 sec rest
3 thighs, chest, back
2 delts, calves
Ramp 3 Week 3
Day 1 13-15 reps
2 min rest
4 back, chest
5 bi's
4 calves
Day 2 13-15 reps
2 min rest
5 delts, tri's
4 thighs, abs
Day 3 10-12 reps
90 sec rest
4 back, chest, thighs
2 calves, delts
Day 4 8-10 reps
60 sec rest
4 thighs, chest, back
2 delts, calves
END RAMP 3
Training Phase 3 , 4-6 weeks
Day 1 13-15 reps
60 sec rest
4 back, chest, bi's, calves
Day 2 13-15 reps
60 sec rest
4 delts, tri's, thighs, abs
Day 3 8-10 reps
2 min rest
3 back, chest, thighs
1 delts
2 calves
1 bi's, tri's
Day 4 4-6 reps
3 min rest between sets
3 thighs, chest, back
1 delts
2 calves
1 tri's, bi's
~~~~~~~~~~~~~~~~~~~~THE END of 4 day a
week~~~~~~~~~~~~~~~~~
Serious Growth Level III
4 Days a week Level One
Ramps are 3 weeks long and are always followed by
training phases which are 3-6 weeks long (this all
depends on how you feel you are recovering, when in
doubt just stay there for 6 weeks). Ramps are called
"hyperaccelerations" and training phases are called
"hyperadaptations." Each training phase is set up for
the specific ramp that has taken place before it. You
can't mix and match. You will find that you "like" one
particular ramp/training phase better than the others.
You HAVE to do the reps, sets and rest periods EXACTLY
or it won't work. Never go over 45 minutes! If you
follow the specific rest periods it should work out
exactly. You pick the exercises you want to do. After
you do it all one time you can go back and do your
favorite ramp and training phase but you HAVE to go by
the book at least one whole time thru. You must do the
body parts in the order they are listed. If you don't,
some guy from Bulgaria comes to your house and smacks
you.
Ramp 1 Week 1
120 sec rest between sets ALL WEEK
Day 1 (Endurance= 13-15 reps)
3 sets of all
Back, Chest, Bi, Calf
Day 2 (Endurance= 13-15 reps)
3 sets of all
Delts, Tri, Thigh, Abs
Day 3 (Strength= 10-12 reps)
3 sets Back, Chest, Thigh
1 sets Delts
2 Calves
1 Bi, Tri
Day 4 (Power= 8-10 reps)
3 sets Thigh, Chest, Back
1 Delts
2 calf
1 Tri, Bi
Ramp 1 Week 2
90 sec rest between sets ALL WEEK
Day 1 (13-15 reps)
4 Sets Back, Chest, Bi, Calf
Day 2 (13-15 reps)
4 sets Delts, Tri's, Thighs, Abs
Day 3 (10-12 reps)
4 Back, Chest, Thighs
1 Delts
2 Calves
1 Bi, Tri
Day 4 (8-10 reps)
4 Thighs, Chest, Back
1 Delts
2 Calf
1 Tri, Bi
Ramp 1 Week 3
90 Sec Rest all week
Day 1 (13-15 reps)
5 sets Back, Chest, Bi's, Calves
Day 2 (13-15)
5 Delts, Tri, Thighs, Abs
Day 3 (10-12 reps)
5 sets Back, Chest, Thighs
2 delts
2 calves
1 Bi, Tri
Day 4 (8-10)
5 sets Thighs, Chest, Back
2 delts
2 calf
1 tri, bi
END OF RAMP ONE
TRAINING PHASE 1
(4-6 weeks, backs off training a bit and allows growth
to occur)
Repeat days 1-4, 3-6 weeks
3 minutes rest between sets all week, every week
Day 1 (10-12 reps)
3 sets Back, Chest, Bi, Calves
Day 2 (10-12)
3 sets Delts, Tri, Thighs, Abs
Day 3 (8-10 reps)
3 sets Back, Chest, Thighs
1 Delts
2 calves
1 Bi's, Tri's
Day 4 (5-7 reps)
3 sets Thighs, Chest, Back
1 Delts
2 Calves
1 Tri, Bi
~~~~~~~~~~~Ramp 2 Training Phase 2 ~~~~~~~~~~~~~~~~
Ramp 2 Week 1
150 sec rest between sets all week!
Day 1 13-15 reps
3 sets back, chest, thighs, calves, bi's
Day 2 13-15 reps
3 sets chest, back, thighs, calves, tri's
Day 3 10-12 reps
3 sets back chest thighs
1 delts
2 calves
1 bi, tri's
Day 4 8-10 reps
3 thighs, chest, back
1 delts
2 calves
1 tri's, bi's
Ramp 2 Week 2
90 sec rest all week
Day 1 13-15 reps
3 sets back, chest, thighs, calves, bi's
Day 2 13-15 reps
3 sets chest, back, thighs, calves, tri's
Day 3 10-12 reps
3 sets thighs, chest, back
2 calves
1 delts, bi's, tri's
Day 4 8-10 reps
3 back, chest, thighs
1 delts
2 calves
1 tri, bi's
Ramp 2 Week 3
60 sec rest all week between sets!
Day 1 13-15 reps
4 sets back, chest, thighs, calves, bi's
Day 2 13-15 reps
4 sets chest, back, thighs, calves
3 tri's
Day 3 10-12 reps
4 sets back, chest, thighs
3 calves
2 delts
1 Tri's, Bi's
Day 4 8-10 reps
4 sets Thighs, chest, back
3 calves
2 delts
1 Tri's, Bi's
END OF RAMP 2
Training Phase 2 (4-6 weeks)
90 rest all week every week for this phase
Day 1 13-15 reps
4 sets back, chest, Bi's, calves
Day 2 13-15 reps
4 sets delts, tri's, thighs, abs
Day 3 10-12 reps
4 back, chest
2 calves
1 Tri's, bi's
Day 4 8-10 reps
4 sets Thighs, chest
2 delts, calves
1 Tri's, bi's
~~~~~~~~~~~~~~Ramp 3 Training Phase 3~~~~~~~~~~~~~~~
Ramp 3 Week 1
3 minutes rest between sets all week
Day 1 13-15 reps
3 sets back, chest
4 bi's
3 calves
Day 2 13-15 reps
4 sets delts, tri's
3 thighs, abs
Day 3 10-12 reps
3 back, chest, thighs
2 calves, delts
Day 4 8-10 reps
3 Thighs, chest, back
2 delts, calves
Ramp 3 Week 2
[rest periods start changing alot day by day]
Day 1 13-15 reps
2 min rest
3 sets back, chest
4 bi's
3 calves
Day 2 13-15 reps
2 min rest
4 sets delts, tri's
3 thighs, abs
Day 3 10-12 reps
90 sec rest
3 back, chest, thighs
2 calves, delts
Day 4 8-10 reps
60 sec rest
3 thighs, chest, back
2 delts, calves
Ramp 3 Week 3
Day 1 13-15 reps
2 min rest
4 back, chest
5 bi's
4 calves
Day 2 13-15 reps
2 min rest
5 delts, tri's
4 thighs, abs
Day 3 10-12 reps
90 sec rest
4 back, chest, thighs
2 calves, delts
Day 4 8-10 reps
60 sec rest
4 thighs, chest, back
2 delts, calves
END RAMP 3
Training Phase 3 , 4-6 weeks
Day 1 13-15 reps
60 sec rest
4 back, chest, bi's, calves
Day 2 13-15 reps
60 sec rest
4 delts, tri's, thighs, abs
Day 3 8-10 reps
2 min rest
3 back, chest, thighs
1 delts
2 calves
1 bi's, tri's
Day 4 4-6 reps
3 min rest between sets
3 thighs, chest, back
1 delts
2 calves
1 tri's, bi's
~~~~~~~~~~~~~~~~~~~~THE END of 4 day a
week~~~~~~~~~~~~~~~~~
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