been playing around a bit with perioization
how does this look? its rough, I dont have my 1rm down for my lifts yet either. but just as a template.
Week 1 (all lifts at around 60-65% 1rm and 30 sec rest in between sets unless noted)
monday - back/bis
deadlifts or good mornings 4 sets 12 reps
seated rows 4 sets 12 reps
lat pull downs 4 sets 12 reps
alternating db curls 4 sets 12 reps
conc. curls 3 sets 12 reps
wrist curls 3 sets 20 reps
Tuesday - shoulders
Arnold press 4x12
rear delt raises 4x12
lateral raises 4x12
front raises 4x12
shrugs 4x12
ab work
Wendesday - cardio
Thursday - legs
back squats or box squats 4x12
zercher squats, front squats, or split squats 4x12
sldl 4x12
leg ext. 4x12
leg curls 4x12
calf raises 4x16
Friday - Chest/tris
flat bench 4x12
incline db bench 4x12
flys 4x12
tricep press 4x12
tri pulldown 4x12
kickbacks 4x12
saturday - cardio
sunday - off or light cardio
Week 2 (weight @ 75-85% 1rm, with 1 min rest unless noted)
monday - back/bis
deadlifts or good mornings 4 sets 6 reps
seated rows 4 sets 6 reps
lat pull downs 4 sets 6 reps
alternating db curls 4 sets 6 reps
conc. curls 3 sets 6 reps
wrist curls 3 sets 20 reps (60% max)
Tuesday - shoulders
Arnold press 4x6
rear delt raises 4x6
lateral raises 4x6
front raises 4x6
shrugs 4x6
ab work
Wendesday - cardio
Thursday - legs
back squats or box squats 4x6
zercher squats, front squats, or split squats 4x6
sldl 4x6
leg ext. 4x6
leg curls 4x6
calf raises 4x12
Friday - Chest/tris
flat bench 4x6
incline db bench 4x6
flys 4x6
tricep press 4x6
tri pulldown 4x6
kickbacks 4x6
saturday - cardio
sunday - off or light cardio
Week 3 (weight at 80-90% 1rm, 2 min rest, and to positive failure unless noted)
monday - back/bis
deadlifts or good mornings 5 sets 4 reps
seated rows 5 sets 4 reps
lat pull downs 5 sets 4 reps
alternating db curls 5 sets 4 reps
conc. curls 3 sets 8 reps
wrist curls 3 sets 20 reps
Tuesday - shoulders
Arnold press 5x4
rear delt raises 5x4
lateral raises 5x4
front raises 5x4
shrugs 5x4
ab work
Wendesday - cardio
Thursday - legs
back squats or box squats 5x4
zercher squats, front squats, or split squats 5x4
sldl 5x4
leg ext. 5x4
leg curls 5x4
calf raises 4x16 (60-70% max)
Friday - Chest/tris
flat bench 5x4
incline db bench 5x4
flys 5x4
tricep press 5x4
tri pulldown 5x4
kickbacks 5x4
saturday - cardio
sunday - off or light cardio
Week 4 (weight at 60-65% 1rm for core lifts, 75-80% for aux. lifts, 20 sec break in between core lift sets 1 minute for aux lifts. focus on core lifts will be speed)
monday - back/bis
partial deadlifts and good mornings 12 sets 3 reps
seated rows 4 sets 8 reps
lat pull downs 4 sets 8 reps
alternating db curls 4 sets 8 reps
conc. curls 3 sets 8 reps
wrist curls 3 sets 20 reps
Tuesday - shoulders
Arnold press 4x8
rear delt raises 4x8
lateral raises 4x8
front raises 4x8
shrugs 4x8
ab work
Wendesday - cardio
Thursday - legs
back squats or box squats 12x3
zercher squats, front squats, or split squats 12x3
sldl 12x3
leg ext. 4x8
leg curls 4x8
calf raises 4x16
Friday - Chest/tris
flat bench 12x3
incline db bench 12x3
flys 4x8
tricep press 4x8
tri pulldown 4x8
kickbacks 4x8
saturday - cardio
sunday - off or light cardio
Week 5 ( I will probably max out this week and if i find that this SOB works, i will start back with week 1)
how does this look? its rough, I dont have my 1rm down for my lifts yet either. but just as a template.
Week 1 (all lifts at around 60-65% 1rm and 30 sec rest in between sets unless noted)
monday - back/bis
deadlifts or good mornings 4 sets 12 reps
seated rows 4 sets 12 reps
lat pull downs 4 sets 12 reps
alternating db curls 4 sets 12 reps
conc. curls 3 sets 12 reps
wrist curls 3 sets 20 reps
Tuesday - shoulders
Arnold press 4x12
rear delt raises 4x12
lateral raises 4x12
front raises 4x12
shrugs 4x12
ab work
Wendesday - cardio
Thursday - legs
back squats or box squats 4x12
zercher squats, front squats, or split squats 4x12
sldl 4x12
leg ext. 4x12
leg curls 4x12
calf raises 4x16
Friday - Chest/tris
flat bench 4x12
incline db bench 4x12
flys 4x12
tricep press 4x12
tri pulldown 4x12
kickbacks 4x12
saturday - cardio
sunday - off or light cardio
Week 2 (weight @ 75-85% 1rm, with 1 min rest unless noted)
monday - back/bis
deadlifts or good mornings 4 sets 6 reps
seated rows 4 sets 6 reps
lat pull downs 4 sets 6 reps
alternating db curls 4 sets 6 reps
conc. curls 3 sets 6 reps
wrist curls 3 sets 20 reps (60% max)
Tuesday - shoulders
Arnold press 4x6
rear delt raises 4x6
lateral raises 4x6
front raises 4x6
shrugs 4x6
ab work
Wendesday - cardio
Thursday - legs
back squats or box squats 4x6
zercher squats, front squats, or split squats 4x6
sldl 4x6
leg ext. 4x6
leg curls 4x6
calf raises 4x12
Friday - Chest/tris
flat bench 4x6
incline db bench 4x6
flys 4x6
tricep press 4x6
tri pulldown 4x6
kickbacks 4x6
saturday - cardio
sunday - off or light cardio
Week 3 (weight at 80-90% 1rm, 2 min rest, and to positive failure unless noted)
monday - back/bis
deadlifts or good mornings 5 sets 4 reps
seated rows 5 sets 4 reps
lat pull downs 5 sets 4 reps
alternating db curls 5 sets 4 reps
conc. curls 3 sets 8 reps
wrist curls 3 sets 20 reps
Tuesday - shoulders
Arnold press 5x4
rear delt raises 5x4
lateral raises 5x4
front raises 5x4
shrugs 5x4
ab work
Wendesday - cardio
Thursday - legs
back squats or box squats 5x4
zercher squats, front squats, or split squats 5x4
sldl 5x4
leg ext. 5x4
leg curls 5x4
calf raises 4x16 (60-70% max)
Friday - Chest/tris
flat bench 5x4
incline db bench 5x4
flys 5x4
tricep press 5x4
tri pulldown 5x4
kickbacks 5x4
saturday - cardio
sunday - off or light cardio
Week 4 (weight at 60-65% 1rm for core lifts, 75-80% for aux. lifts, 20 sec break in between core lift sets 1 minute for aux lifts. focus on core lifts will be speed)
monday - back/bis
partial deadlifts and good mornings 12 sets 3 reps
seated rows 4 sets 8 reps
lat pull downs 4 sets 8 reps
alternating db curls 4 sets 8 reps
conc. curls 3 sets 8 reps
wrist curls 3 sets 20 reps
Tuesday - shoulders
Arnold press 4x8
rear delt raises 4x8
lateral raises 4x8
front raises 4x8
shrugs 4x8
ab work
Wendesday - cardio
Thursday - legs
back squats or box squats 12x3
zercher squats, front squats, or split squats 12x3
sldl 12x3
leg ext. 4x8
leg curls 4x8
calf raises 4x16
Friday - Chest/tris
flat bench 12x3
incline db bench 12x3
flys 4x8
tricep press 4x8
tri pulldown 4x8
kickbacks 4x8
saturday - cardio
sunday - off or light cardio
Week 5 ( I will probably max out this week and if i find that this SOB works, i will start back with week 1)
