Charles Cheungs Training Program

Page 1


Training Split:
3 Day Upper Lower Body
Split


Day 1: Upper Body A
Day 2: Off
Day 3: Lower Body
Day 4: Off
Day 5: Upper Body B
Day 6: Off
Day 7: Off



Training Program


Weeks 1-3:
FOUNDATION

MONDAY: UPPER BODY A (PUSH DOMINANT) LOADING PARAMETERS
(70-75% of 1RM)
SETS REPETITIONS REST (IN SECONDS)

Flat Barbell Press - 4 8-10 90-120
Incline Dumbbell Press - 3 10-12 60-90
Pec Deck (A) (Superset)
Push-Up (B)
-
-
3
3
12-15
AMAP
60-90
Wide-Grip Pull-Up
(Perform on a regular pull-up bar for as
many reps as possible. Move to the assisted
pull-up machine once you can no longer
complete 3 repetitions per set).
- 3 8-10 90-120
One-Armed Row - 3 10-12 60-90
Flat EZ Bar Triceps Extension - 3 8-10 60-90
Standing Cable Triceps Press Down - 3 10-12 60-90


WEDNESDAY: LOWER BODY LOADING PARAMETERS
(70-75% of 1RM)
SETS REPETITIONS REST (IN SECONDS)

Barbell Squats - 4 8-10 90-120
Alternating Dumbbell Lunge - 3 8-10 (Each Leg) 60-90
Leg Extensions (A) (Superset)
Lying Hamstring Curl (B)
- 3 10-12 60-90
Standing Calf Raise - 3 10-12 60-90
Decline Leg Raise (A) (Tri Set) - 2TS 10-15 60-90
Cable Crunch (B) - 10-12
Air Bike (C)
(Tri sets are performed by completing 3
BW AMAP
Charles Cheungs Training Program



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different exercises one after another without
rest. Followed by a rest period and then
continued for the prescribed number of
sets).


FRIDAY: UPPER BODY B (PULL DOMINANT) LOADING PARAMETERS
(70-75% of 1RM)
SETS REPETITIONS REST (IN SECONDS)

Bent-Over Barbell Row - 4 8-10 90-120
Wide-Grip Pull-Up
(Perform on a regular pull-up bar for as
many reps as possible. Move to the assisted
pull-up machine once you can no longer
complete 3 repetitions per set).
- 3 8-10 90-120
One-Armed Dumbbell Row - 3 10-12 60-90
Incline Barbell Press - 3 8-10 90-120
Flat Dumbbell Press - 3 10-12 60-90
EZ Bar Preacher Curl - 2 8-10 60-90
Incline Dumbbell Curl - 2 10-12 60-90


Weeks 4-5:
INTENSITY

MONDAY: UPPER BODY A (PUSH DOMINANT) LOADING PARAMETERS
(70-80% of 1RM)
SETS REPETITIONS REST (IN SECONDS)

Flat Barbell Press (Drop Set)
(Perform 2 regular sets followed by 1 drop
set).

(Drop sets are performed by starting with a
weight that allows you to complete 10-12
repetitions. Followed by a 15-20% reduction
in the load, continued for the prescribed
number of sets).
-

-
-
-
2

1DS
8-10

8-10
AMAP
AMAP

90-120

0-10
0-10
0-10
Incline Dumbbell Press (Drop Set)
(Perform 2 regular sets followed by 1 drop
set).
-

-
-
-
2

1DS

10-12

10-12
AMAP
AMAP
60-90

0-10
0-10
0-10

Dips
(Be sure to add weight if the maximum
number of repetitions becomes too easy for
all sets).
- 3 10-12 60-90
Wide-Grip Pull-Up (A) (Super Set)
Inverted Row (B)
(Perform on a regular pull-up bar for as
many reps as possible. Move to the assisted
pull-up machine once you can no longer
BW
BW
2SS 8-10 90-120
Charles Cheungs Training Program



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complete 6 repetitions per set).
-
(Super sets are performed by completing 2
exercises in a row without rest. Followed by
a rest period and then continued for the
prescribed number of sets).
Seated Cable Row (A) (Super Set)
Lat Pull Down (B)
-
-
2SS 10-12 60-90
Standing Cable Triceps Press Down - 2 10-12 60-90
EZ Bar Preacher Curl (Drop Set) -

-
-
-

2 8-10 60-90


WEDNESDAY: LOWER BODY LOADING PARAMETERS
(70-80% of 1RM)
SETS REPETITIONS REST (IN SECONDS)

Barbell Squats (Drop Set) -

-
-
-
2

1DS
8-10

8-10
AMAP
AMAP
90-120

0-10
0-10
0-10
Leg Press (Drop Set) -

-
-
-
2

1DS
10-12

10-12
AMAP
AMAP
60-90

0-10
0-10
0-10
Alternating Dumbbell Lunge - 3 8-10 (Each Leg) 60-90
Standing One-Legged Calf Raise - 3 10-12 60-90
Seated Calf Raise (Drop Set) -

-
-
-
2

1DS
10-12

AMAP
AMAP
AMAP
60-90

0-10
0-10
0-10
Decline Leg Raise (A) (Tri Set) BW or R 2TS 10-15 60-120
Cable Crunch (B) - 10-12
Air Bike (C)
(Tri sets are performed by completing 3
different exercises one after another without
rest. Followed by a rest period and then
continued for the prescribed number of
sets).
BW AMAP


FRIDAY: UPPER BODY B (PULL DOMINANT) LOADING PARAMETERS
(70-80% of 1RM)
SETS REPETITIONS REST (IN SECONDS)

Bent-Over Barbell Row (Drop Set) - 2 8-10 90-120
Charles Cheungs Training Program



Page 4



-
-
-

1DS

8-10
AMAP
AMAP

0-10
0-10
0-10
Wide-Grip Pull-Up
(Perform drop set on assisted pull-up
machine).
-

-
-
-
2

1DS
8-10

8-10
AMAP
AMAP
90-120
One-Armed Dumbbell Row - 3 10-12 60-90
Incline Barbell Press (Super Set)
Incline Dumbbell Fly
-
-
2SS 8-10
10-12
90-120
Flat Dumbbell Press (Super Set)
Push-Up

-
BW
2SS 10-12
AMAP
60-90
Incline Dumbbell Curl (Super Set) - 2SS 8-10 60-90
Reverse-Grip Cable Curl - 10-12
Flat EZ-Bar Triceps Extension (Drop Set) -

-
-
-
1

1DS
8-10

8-10
AMAP
AMAP
60-90

0-10
0-10
0-10

Week 6:
DELOAD & RECOVERY

Take 3-4 days off from the gym (light cardio allowed)
Keep diet in check and get lots of rest
Return to the gym and perform workouts from weeks 1-3 but, only using 50-60% of your prior weight lifted. Do
this for the remaining 3-4 days.


AMAP = As Many As Possible
SS = Super Set
TS = Tri Set
DS = Drop Set