2/25/2015

Navel 43.5
Hips 20
Inner Thigh 26.75
Quad 26
Chest 49.5
Bicep 17
Calf 16.5
 Anti-Bodybuilding Hypertrophy I

Day 1 (80% of 1RM) Sets/Reps Rest 1RM Weight Day 9 (80% o Sets/Reps
Flat BB Bench Presses 10 x 3 60 sec. 275 220 Flat BB Benc 10 x 4
BB Rows 10 x 3 60 sec. BB Rows 10 x 4
Day 3 (60% of 1RM) Sets/Reps Rest 1RM Weight Day 11 (65% Sets/Reps
BB Front Squats 5 x 10 60 sec. BB Front Squ 5 x 10
Hanging Pikes 5 x 10 60 sec. Hanging Pike 5 x 10
Standing Calf Raises 5 x 10 60 sec. Standing Calf 5 x 10
Day 5 (60% of 1RM) Sets/Reps Rest 1RM Weight Day 13 (65% Sets/Reps
Dips 5 x 10 60 sec. Dips 5 x 10
Chin-Ups 5 x 10 60 sec. Chin-Ups 5 x 10
Day 7 (80% of 1RM) Sets/Reps Rest 1RM Weight Day 15 (80% Sets/Reps
Deadlifts 10 x 3 60 sec. Deadlifts 10 x 4
Seated Calf Raises 10 x 3 60 sec. Seated Calf R 10 x 4
Decline Sit-Ups 10 x 3 60 sec. Decline Sit-U 10 x 4

Day 25 (80% of 1RM) Sets/Reps Rest 1RM Weight Day 33 (80% Sets/Reps
Dips 10 x 3 60 sec. Dips 10 x 4
Chin-Ups 10 x 3 60 sec. Chin-Ups 10 x 4
Day 27 (60% of 1RM) Sets/Reps Rest 1RM Weight Day 35 (65% Sets/Reps
Deadlifts 5 x 10 60 sec. Deadlifts 5 x 10
Seated Calf Raises 5 x 10 60 sec. Seated Calf R 5 x 10
Decline Sit-Ups 5 x 10 60 sec. Decline Sit-U 5 x 10
Day 29 (60% of 1RM) Sets/Reps Rest 1RM Weight Day 37 (65% Sets/Reps
Flat BB Bench Presses 5 x 10 60 sec. Flat BB Benc 5 x 10
BB Rows 5 x 10 60 sec. BB Rows 5 x 10
Day 31 (80% of 1RM) Sets/Reps Rest 1RM Weight Day 39 (80% Sets/Reps
BB Front Squats 10 x 3 60 sec. BB Front Squ 10 x 4
Hanging Pikes 10 x 3 60 sec. Hanging Pike 10 x 4
Standing Calf Raises 10 x 3 60 sec. Standing Calf 10 x 4
Rest 1RM Weight Day 17 (80% Sets/Reps Rest 1RM
60 sec. Flat BB Benc 10 x 5 60 sec.
60 sec. BB Rows 10 x 5 60 sec.
Rest 1RM Weight Day 19 (70% Sets/Reps Rest 1RM
60 sec. BB Front Squ 5 x 10 60 sec.
60 sec. Hanging Pike 5 x 10 60 sec.
60 sec. Standing Calf 5 x 10 60 sec.
Rest 1RM Weight Day 21 (70% Sets/Reps Rest 1RM
60 sec. Dips 5 x 10 60 sec.
60 sec. Chin-Ups 5 x 10 60 sec.
Rest 1RM Weight Day 23 (80% Sets/Reps Rest 1RM
60 sec. Deadlifts 10 x 5 60 sec.
60 sec. Seated Calf R 10 x 5 60 sec.
60 sec. Decline Sit-U 10 x 5 60 sec.

Rest 1RM Weight Day 41 (80% Sets/Reps Rest 1RM

60 sec. Dips 10 x 5 60 sec.
60 sec. Chin-Ups 10 x 5 60 sec.
Rest 1RM Weight Day 43 (70% Sets/Reps Rest 1RM
60 sec. Deadlifts 5 x 10 60 sec.
60 sec. Seated Calf R 5 x 10 60 sec.
60 sec. Decline Sit-U 5 x 10 60 sec.
Rest 1RM Weight Day 45 (70% Sets/Reps Rest 1RM
60 sec. Flat BB Benc 5 x 10 60 sec.
60 sec. BB Rows 5 x 10 60 sec.
Rest 1RM Weight Day 47 (80% Sets/Reps Rest 1RM
60 sec. BB Front Squ 10 x 5 60 sec.
60 sec. Hanging Pike 10 x 5 60 sec.
60 sec. Standing Calf 10 x 5 60 sec.
Weight

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Anti-Bodybuilding Hypertrophy II
by Chad Waterbury
Original Article Can be Found on T-Nation @ http://www.t-nation.com/findArticle.do?article=307hyper2
Day 1 Sets/Reps Rest
Flat DB Benc 3 x 5 @ 7RM 60 sec.
Decline BB B 3 x 5 @ 7RM 60 sec.
Seated Cabl 3 x 5 @ 7RM 60 sec.
Bentover BB 3 x 5 @ 7RM 60 sec.
Day 3 Sets/Reps Rest
Partial BB De 4 x 12 @ 15 60 sec.
Standing Cab 4 x 12 @ 15 60 sec.
Leg Press Cal 4 x 12 @ 15 60 sec.
Day 5 Sets/Reps Rest
Standing Mili 3 x 12 @ 15 75 sec.
Chin-Ups 3 x 12 @ 15 75 sec.
Triceps Dips 3 x 12 @ 15 75 sec.
Upright Row 3 x 12 @ 15 75 sec.
Day 7 Sets/Reps Rest
Back Squats 6 x 5 @ 7RM 60 sec.
Standing Cab 6 x 5 @ 7RM 60 sec.
Donkey Calf 6 x 5 @ 7RM 60 sec.
Day 25 Sets/Reps Rest
Standing Mili 3 x 5 @ 7RM 60 sec.
Chin-Ups 3 x 5 @ 7RM 60 sec.
Triceps Dips 3 x 5 @ 7RM 60 sec.
Upright Row 3 x 5 @ 7RM 60 sec.
Day 27 Sets/Reps Rest
Back Squats 4 x 12 @ 15 60 sec.
Standing Cab 4 x 12 @ 15 60 sec.
Donkey Calf 4 x 12 @ 15 60 sec.
Day 29 Sets/Reps Rest
Flat DB Benc 3 x 12 @ 15 75 sec.
Decline BB B 3 x 12 @ 15 75 sec.
Seated Cabl 3 x 12 @ 15 75 sec.
Bentover BB 3 x 12 @ 15 75 sec.
Day 31 Sets/Reps Rest
Partial BB De 6 x 5 @ 7RM 60 sec.
Standing Cab 6 x 5 @ 7RM 60 sec.
Leg Press Cal 6 x 5 @ 7RM 60 sec.
Weight Day 9 Sets/Reps Rest
Flat DB Benc 3 x 5 @ 7RM 60 sec.
Decline BB B 3 x 5 @ 7RM 60 sec.
Seated Cabl 3 x 5 @ 7RM 60 sec.
Bentover BB 3 x 5 @ 7RM 60 sec.
Weight Day 11 Sets/Reps Rest
Partial BB De 4 x 12 @ 15 60 sec.
Standing Cab 4 x 12 @ 15 60 sec.
Leg Press Cal 4 x 12 @ 15 60 sec.
Weight Day 13 Sets/Reps Rest
Standing Mili 3 x 12 @ 15 75 sec.
Chin-Ups 3 x 12 @ 15 75 sec.
Triceps Dips 3 x 12 @ 15 75 sec.
Upright Row 3 x 12 @ 15 75 sec.
Weight Day 15 Sets/Reps Rest
Back Squats 6 x 5 @ 7RM 60 sec.
Standing Cab 6 x 5 @ 7RM 60 sec.
Donkey Calf 6 x 5 @ 7RM 60 sec.
Weight Day 33 Sets/Reps Rest
Standing Mili 3 x 5 @ 7RM 60 sec.
Chin-Ups 3 x 5 @ 7RM 60 sec.
Triceps Dips 3 x 5 @ 7RM 60 sec.
Upright Row 3 x 5 @ 7RM 60 sec.
Weight Day 35 Sets/Reps Rest
Back Squats 4 x 12 @ 15 60 sec.
Standing Cab 4 x 12 @ 15 60 sec.
Donkey Calf 4 x 12 @ 15 60 sec.
Weight Day 37 Sets/Reps Rest
Flat DB Benc 3 x 12 @ 15 75 sec.
Decline BB B 3 x 12 @ 15 75 sec.
Seated Cabl 3 x 12 @ 15 75 sec.
Bentover BB 3 x 12 @ 15 75 sec.
Weight Day 39 Sets/Reps Rest
Partial BB De 6 x 5 @ 7RM 60 sec.
Standing Cab 6 x 5 @ 7RM 60 sec.
Leg Press Cal 6 x 5 @ 7RM 60 sec.
do?article=307hyper2
Weight Day 17 Sets/Reps Rest Weight
2.50% Flat DB Benc 3 x 5 @ 7RM 60 sec. 2.50%
2.50% Decline BB B 3 x 5 @ 7RM 60 sec. 2.50%
2.50% Seated Cabl 3 x 5 @ 7RM 60 sec. 2.50%
2.50% Bentover BB 3 x 5 @ 7RM 60 sec. 2.50%
Weight Day 19 Sets/Reps Rest Weight
2.50% Partial BB De 4 x 12 @ 15 60 sec. 2.50%
2.50% Standing Cab 4 x 12 @ 15 60 sec. 2.50%
2.50% Leg Press Cal 4 x 12 @ 15 60 sec. 2.50%
Weight Day 21 Sets/Reps Rest Weight
2.50% Standing Mili 3 x 12 @ 15 75 sec. 2.50%
2.50% Chin-Ups 3 x 12 @ 15 75 sec. 2.50%
2.50% Triceps Dips 3 x 12 @ 15 75 sec. 2.50%
2.50% Upright Row 3 x 12 @ 15 75 sec. 2.50%
Weight Day 23 Sets/Reps Rest Weight
2.50% Back Squats 6 x 5 @ 7RM 60 sec. 2.50%
2.50% Standing Cab 6 x 5 @ 7RM 60 sec. 2.50%
2.50% Donkey Calf 6 x 5 @ 7RM 60 sec. 2.50%

Weight Day 41 Sets/Reps Rest Weight

2.50% Standing Mili 3 x 5 @ 7RM 60 sec. 2.50%
2.50% Chin-Ups 3 x 5 @ 7RM 60 sec. 2.50%
2.50% Triceps Dips 3 x 5 @ 7RM 60 sec. 2.50%
2.50% Upright Row 3 x 5 @ 7RM 60 sec. 2.50%
Weight Day 43 Sets/Reps Rest Weight
2.50% Back Squats 4 x 12 @ 15 60 sec. 2.50%
2.50% Standing Cab 4 x 12 @ 15 60 sec. 2.50%
2.50% Donkey Calf 4 x 12 @ 15 60 sec. 2.50%
Weight Day 45 Sets/Reps Rest Weight
2.50% Flat DB Benc 3 x 12 @ 15 75 sec. 2.50%
2.50% Decline BB B 3 x 12 @ 15 75 sec. 2.50%
2.50% Seated Cabl 3 x 12 @ 15 75 sec. 2.50%
2.50% Bentover BB 3 x 12 @ 15 75 sec. 2.50%
Weight Day 47 Sets/Reps Rest Weight
2.50% Partial BB De 6 x 5 @ 7RM 60 sec. 2.50%
2.50% Standing Cab 6 x 5 @ 7RM 60 sec. 2.50%
2.50% Leg Press Cal 6 x 5 @ 7RM 60 sec. 2.50%
Strength Focused Mesocycle
by Chad Waterbury
Original Article Can be Found on T-Nation @ http://www.t-nation.com/readTopic.do?id=485341
Day 1 Sets/Reps Rest Weight Day 8 Sets/Reps Rest
A1 - Good M 3 x 5 @ 7RM 90 sec. A1 - Good M 3 x 5 @ 7RM 90 sec.
A2 - Dips 3 x 5 @ 7RM 90 sec. A2 - Dips 3 x 5 @ 7RM 90 sec.
B1 - Chin-Up 3 x 5 @ 7RM 90 sec. B1 - Chin-Up 3 x 5 @ 7RM 90 sec.
B2 - Front Sq 3 x 5 @ 7RM 90 sec. B2 - Front Sq 3 x 5 @ 7RM 90 sec.
Jump Rope - 5 Minutes Jump Rope - 5 Minutes
Day 2 Rest Rest Rest Day 9 Rest Rest
Day 3 Sets/Reps Rest Weight Day 10 Sets/Reps Rest
A1 - St. BB M 3 x 8 @ 10R 120 sec. A1 - St. BB M 3 x 8 @ 10R 120 sec.
A2 - Box Squ 3 x 8 @ 10R 120 sec. A2 - Box Squ 3 x 8 @ 10R 120 sec.
B1 - Leg Curl 3 x 8 @ 10R 120 sec. B1 - Leg Curl 3 x 8 @ 10R 120 sec.
B2 - Seated 3 x 8 @ 10R 120 sec. B2 - Seated 3 x 8 @ 10R 120 sec.
Jumping Jacks - 5 Minutes Jumping Jacks - 5 Minutes
Day 4 Rest Rest Rest Day 11 Rest Rest
Day 5 Sets/Reps Rest Weight Day 12 Sets/Reps Rest
A1 - Power C 3 x 3 @ 5RM 90 sec. A1 - Power C 3 x 3 @ 5RM 90 sec.
A2 - Pull-Ups 3 x 3 @ 5RM 90 sec. A2 - Pull-Ups 3 x 3 @ 5RM 90 sec.
B1 - Rack Lo 3 x 3 @ 5RM 90 sec. B1 - Rack Lo 3 x 3 @ 5RM 90 sec.
B2 - Lunges 3 x 3 @ 5RM 90 sec. B2 - Lunges 3 x 3 @ 5RM 90 sec.
Jump Rope - 5 Minutes Jump Rope - 5 Minutes
Day 6 Rest Rest Rest Day 13 Rest Rest
Day 7 Rest Rest Rest Day 14 Rest Rest

Day 15 Sets/Reps Rest Weight Day 22 Sets/Reps Rest

A1 - Good M 3 x 5 @ 7RM 90 sec. 2.50% A1 - Good M 3 x 5 @ 7RM 90 sec.
A2 - Dips 3 x 5 @ 7RM 90 sec. 2.50% A2 - Dips 3 x 5 @ 7RM 90 sec.
B1 - Chin-Up 3 x 5 @ 7RM 90 sec. 2.50% B1 - Chin-Up 3 x 5 @ 7RM 90 sec.
B2 - Front Sq 3 x 5 @ 7RM 90 sec. 2.50% B2 - Front Sq 3 x 5 @ 7RM 90 sec.
Jump Rope - 5 Minutes Jump Rope - 5 Minutes
Day 16 Rest Rest Rest Day 23 Rest Rest
Day 17 Sets/Reps Rest Weight Day 24 Sets/Reps Rest
A1 - St. BB M 3 x 8 @ 10R 120 sec. 2.50% A1 - St. BB M 3 x 8 @ 10R 120 sec.
A2 - Box Squ 3 x 8 @ 10R 120 sec. 2.50% A2 - Box Squ 3 x 8 @ 10R 120 sec.
B1 - Leg Curl 3 x 8 @ 10R 120 sec. 2.50% B1 - Leg Curl 3 x 8 @ 10R 120 sec.
B2 - Seated 3 x 8 @ 10R 120 sec. 2.50% B2 - Seated 3 x 8 @ 10R 120 sec.
Jumping Jacks - 5 Minutes Jumping Jacks - 5 Minutes
Day 18 Rest Rest Rest Day 25 Rest Rest
Day 19 Sets/Reps Rest Weight Day 26 Sets/Reps Rest
A1 - Power C 3 x 3 @ 5RM 90 sec. 2.50% A1 - Power C 3 x 3 @ 5RM 90 sec.
A2 - Pull-Ups 3 x 3 @ 5RM 90 sec. 2.50% A2 - Pull-Ups 3 x 3 @ 5RM 90 sec.
B1 - Rack Lo 3 x 3 @ 5RM 90 sec. 2.50% B1 - Rack Lo 3 x 3 @ 5RM 90 sec.
B2 - Lunges 3 x 3 @ 5RM 90 sec. 2.50% B2 - Lunges 3 x 3 @ 5RM 90 sec.
Jump Rope - 5 Minutes Jump Rope - 5 Minutes
Day 20 Rest Rest Rest Day 27 Rest Rest
Day 21 Rest Rest Rest Day 28 Rest Rest
do?id=485341
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SOB Training
by Chad Waterbury
Original Article Can be Found on T-Nation @ http://www.t-nation.com/readTopic.do?id=561180
Day 1 Sets/Reps Rest Weight Day 9 Sets/Reps Rest
BB Bench Pre10 x 3 @ 6R 75 sec BB Bench Pre6 x 5 @ 8RM 75 sec
Chin Ups 10 x 3 @ 6R 75 sec Pull Ups 6 x 5 @ 8RM 75 sec
Deadlift 10 x 3 @ 6R 75 sec Good Mornin6 x 5 @ 8RM 75 sec
Standing Calf 10 x 3 @ 6R 75 sec Sit-ups 6 x 5 @ 8RM 75 sec
Day 2 GPP or Cardio 15-20 min Day 10 GPP or Cardio
Day 3 Sets/Reps Rest Weight Day 11 Sets/Reps Rest
BB Squat 2 x 30 @ 34 180 sec BB Squat 4 x 15 @ 18 120 sec
Laying DB R 2 x 30 @ 34 180 sec BB Rows 4 x 15 @ 18 120 sec
Standing Mil 2 x 30 @ 34 180 sec Standing Mili 4 x 15 @ 18 120 sec
French Press 2 x 30 @ 34 180 sec Standing Ha 4 x 15 @ 18 120 sec
Day 4 GPP or Cardio 15-20 min Day 12 GPP or Cardio
Day 5 Sets/Reps Rest Weight Day 13 Sets/Reps Rest
Lat pulldown 2 x 30 @ 34 180 sec Chin-ups (or 4 x 15 @ 18 120 sec
Romanian Dea 2 x 30 @ 34 180 sec Sumo Deadlif4 x 15 @ 18 120 sec
DB Bench Pre2 x 30 @ 34 180 sec DB Bench Pre4 x 15 @ 18 120 sec
Sit-ups 2 x 30 @ 34 180 sec Donkey Calf 4 x 15 @ 18 120 sec
Day 6 GPP or Cardio 15-20 min Day 14 GPP or Cardio
Day 7 Sets/Reps Rest Weight Day 15 Sets/Reps Rest
Front Squat 10 x 3 @ 6R 75 sec Front Squat 6 x 5 @ 8RM 75 sec
Dips 10 x 3 @ 6R 75 sec Dips 6 x 5 @ 8RM 75 sec
BB Rows 10 x 3 @ 6R 75 sec Laying DB R 6 x 5 @ 8RM 75 sec
Standing BB 10 x 3 @ 6R 75 sec Close Grip B 6 x 5 @ 8RM 75 sec
Day 8 (optionGPP or Cardio 15-20 min Day 16 Rest Rest
Day 17 Sets/Reps Rest Weight Day 25 Sets/Reps Rest
BB Bench Pre12 x 2 @ 5R 75 sec BB Bench Pre10 x 3 @ 6R 60 sec
Chin Ups 12 x 2 @ 5R 75 sec Pull Ups 10 x 3 @ 6R 60 sec
Deadlift 12 x 2 @ 5R 75 sec Good Mornin10 x 3 @ 6R 60 sec
Standing Calf 12 x 2 @ 5R 75 sec Sit-ups 10 x 3 @ 6R 60 sec
Day 18 GPP or Cardio 15-20 min Day 26 GPP or Cardio
Day 19 Sets/Reps Rest Weight Day 27 Sets/Reps Rest
BB Squat 1 x 50 @ 50 180 sec BB Squat 3 x 20 @ 24 120 sec
Laying DB R 1 x 50 @ 50 180 sec BB Rows 3 x 20 @ 24 120 sec
Standing Mil 1 x 50 @ 50 180 sec Standing Mili 3 x 20 @ 24 120 sec
French Press 1 x 50 @ 50 180 sec Standing Ha 3 x 20 @ 24 120 sec
Day 20 GPP or Cardio 15-20 min Day 28 GPP or Cardio
Day 21 Sets/Reps Rest Weight Day 29 Sets/Reps Rest
Lat pulldown 1 x 50 @ 50 180 sec Chin-ups (or 3 x 20 @ 24 120 sec
Romanian Dea 1 x 50 @ 50 180 sec Sumo Deadlif3 x 20 @ 24 120 sec
DB Bench Pre1 x 50 @ 50 180 sec DB Bench Pre3 x 20 @ 24 120 sec
Sit-ups 1 x 50 @ 50 180 sec Donkey Calf 3 x 20 @ 24 120 sec
Day 22 GPP or Cardio 15-20 min Day 30 GPP or Cardio
Day 23 Sets/Reps Rest Weight Day 31 Sets/Reps Rest
Front Squat 12 x 2 @ 5R 75 sec Front Squat 10 x 3 @ 6R 60 sec
Dips 12 x 2 @ 5R 75 sec Dips 10 x 3 @ 6R 60 sec
BB Rows 12 x 2 @ 5R 75 sec Laying DB R 10 x 3 @ 6R 60 sec
Standing BB 12 x 2 @ 5R 75 sec Close Grip B 10 x 3 @ 6R 60 sec
Day 24 (optioGPP or Cardio 15-20 min Day 32 Rest Rest
do?id=561180
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Triple Total Training
by Chad Waterbury
Original Article Can be Found on T-Nation @ http://www.t-nation.com/readTopic.do?id=476508
Day 1 Sets/Reps Rest Weight Day 8 Sets/Reps Rest
A1 - Front Sq 6 x 3 @ 5RM 60 sec. A1 - Front Sq 6 x 3 @ 5RM 60 sec.
A2 - Chin-Up 6 x 3 @ 5RM 60 sec. A2 - Chin-Up 6 x 3 @ 5RM 60 sec.
B1 - Decline 6 x 3 @ 5RM 60 sec. B1 - Decline 6 x 3 @ 5RM 60 sec.
B2 - Back Ex 6 x 3 @ 5RM 60 sec. B2 - Back Ex 6 x 3 @ 5RM 60 sec.
C1 - DB Side 6 x 3 @ 5RM 60 sec. C1 - DB Side 6 x 3 @ 5RM 60 sec.
C2 - Standing 6 x 3 @ 5RM 60 sec. C2 - Standing 6 x 3 @ 5RM 60 sec.
Day 2 Cardio Cardio Day 9 Cardio Cardio
Day 3 Sets/Reps Rest Weight Day 10 Sets/Reps Rest
A1 - Shoulde 2 x 24 @ 26 90 sec. A1 - Shoulde 2 x 24 @ 26 90 sec.
A2 - Reverse 2 x 24 @ 26 90 sec. A2 - Reverse 2 x 24 @ 26 90 sec.
B1 - Tricep D 2 x 24 @ 26 90 sec. B1 - Tricep D 2 x 24 @ 26 90 sec.
B2 - Standin 2 x 24 @ 26 90 sec. B2 - Standin 2 x 24 @ 26 90 sec.
C1 - Standing 2 x 24 @ 26 90 sec. C1 - Standing 2 x 24 @ 26 90 sec.
C2 - DB Side 2 x 24 @ 26 90 sec. C2 - DB Side 2 x 24 @ 26 90 sec.
Day 4 Cardio Cardio Day 11 Cardio Cardio
Day 5 Sets/Reps Rest Weight Day 12 Sets/Reps Rest
A - Box Squat8 x 3 @ 18R 60 sec. A - Box Squat8 x 3 @ 18R 55 sec.
B - Push-Ups 8 x 3 @ 18R 60 sec. B - Push-Ups 8 x 3 @ 18R 55 sec.
C - Seated C 8 x 3 @ 18R 60 sec. C - Seated C 8 x 3 @ 18R 55 sec.
D - Sit-Ups 8 x 3 @ 18R 60 sec. D - Sit-Ups 8 x 3 @ 18R 55 sec.
Day 6 Cardio Cardio Day 13 Cardio Cardio
Day 7 Off Off Day 14 Off Off

Day 22 Sets/Reps Rest Weight Day 29 Sets/Reps Rest

A1 - Front Sq 6 x 3 @ 5RM 60 sec. 2.50% A1 - Front Sq 6 x 3 @ 5RM 60 sec.
A2 - Chin-Up 6 x 3 @ 5RM 60 sec. 2.50% A2 - Chin-Up 6 x 3 @ 5RM 60 sec.
B1 - Decline 6 x 3 @ 5RM 60 sec. 2.50% B1 - Decline 6 x 3 @ 5RM 60 sec.
B2 - Back Ex 6 x 3 @ 5RM 60 sec. 2.50% B2 - Back Ex 6 x 3 @ 5RM 60 sec.
C1 - DB Side 6 x 3 @ 5RM 60 sec. 2.50% C1 - DB Side 6 x 3 @ 5RM 60 sec.
C2 - Standing 6 x 3 @ 5RM 60 sec. 2.50% C2 - Standing 6 x 3 @ 5RM 60 sec.
Day 23 Cardio Cardio Day 30 Cardio Cardio
Day 24 Sets/Reps Rest Weight Day 31 Sets/Reps Rest
A1 - Shoulde 2 x 24 @ 26 90 sec. 2.50% A1 - Shoulde 2 x 24 @ 26 90 sec.
A2 - Reverse 2 x 24 @ 26 90 sec. 2.50% A2 - Reverse 2 x 24 @ 26 90 sec.
B1 - Tricep D 2 x 24 @ 26 90 sec. 2.50% B1 - Tricep D 2 x 24 @ 26 90 sec.
B2 - Standin 2 x 24 @ 26 90 sec. 2.50% B2 - Standin 2 x 24 @ 26 90 sec.
C1 - Standing 2 x 24 @ 26 90 sec. 2.50% C1 - Standing 2 x 24 @ 26 90 sec.
C2 - DB Side 2 x 24 @ 26 90 sec. 2.50% C2 - DB Side 2 x 24 @ 26 90 sec.
Day 25 Cardio Cardio Day 32 Cardio Cardio
Day 26 Sets/Reps Rest Weight Day 33 Sets/Reps Rest
A - Box Squat8 x 3 @ 18R 45 sec. A - Box Squat8 x 3 @ 18R 40 sec.
B - Push-Ups 8 x 3 @ 18R 45 sec. B - Push-Ups 8 x 3 @ 18R 40 sec.
C - Seated C 8 x 3 @ 18R 45 sec. C - Seated C 8 x 3 @ 18R 40 sec.
D - Sit-Ups 8 x 3 @ 18R 45 sec. D - Sit-Ups 8 x 3 @ 18R 40 sec.
Day 27 Cardio Cardio Day 34 Cardio Cardio
Day 28 Off Off Day 35 Off Off
do?id=476508
Weight Day 15 Sets/Reps Rest Weight
2.50% A1 - Front Sq 6 x 3 @ 5RM 60 sec. 2.50%
2.50% A2 - Chin-Up 6 x 3 @ 5RM 60 sec. 2.50%
2.50% B1 - Decline 6 x 3 @ 5RM 60 sec. 2.50%
2.50% B2 - Back Ex 6 x 3 @ 5RM 60 sec. 2.50%
2.50% C1 - DB Side 6 x 3 @ 5RM 60 sec. 2.50%
2.50% C2 - Standing 6 x 3 @ 5RM 60 sec. 2.50%
Day 16 Cardio Cardio
Weight Day 17 Sets/Reps Rest Weight
2.50% A1 - Shoulde 2 x 24 @ 26 90 sec. 2.50%
2.50% A2 - Reverse 2 x 24 @ 26 90 sec. 2.50%
2.50% B1 - Tricep D 2 x 24 @ 26 90 sec. 2.50%
2.50% B2 - Standin 2 x 24 @ 26 90 sec. 2.50%
2.50% C1 - Standing 2 x 24 @ 26 90 sec. 2.50%
2.50% C2 - DB Side 2 x 24 @ 26 90 sec. 2.50%
Day 18 Cardio Cardio
Weight Day 19 Sets/Reps Rest Weight
A - Box Squat8 x 3 @ 18R 50 sec.
B - Push-Ups 8 x 3 @ 18R 50 sec.
C - Seated C 8 x 3 @ 18R 50 sec.
D - Sit-Ups 8 x 3 @ 18R 50 sec.
Day 20 Cardio Cardio
Day 21 Off Off

Weight Day 36 Sets/Reps Rest Weight

2.50% A1 - Front Sq 6 x 3 @ 5RM 60 sec. 2.50%
2.50% A2 - Chin-Up 6 x 3 @ 5RM 60 sec. 2.50%
2.50% B1 - Decline 6 x 3 @ 5RM 60 sec. 2.50%
2.50% B2 - Back Ex 6 x 3 @ 5RM 60 sec. 2.50%
2.50% C1 - DB Side 6 x 3 @ 5RM 60 sec. 2.50%
2.50% C2 - Standing 6 x 3 @ 5RM 60 sec. 2.50%
Day 37 Cardio Cardio
Weight Day 38 Sets/Reps Rest Weight
2.50% A1 - Shoulde 2 x 24 @ 26 90 sec. 2.50%
2.50% A2 - Reverse 2 x 24 @ 26 90 sec. 2.50%
2.50% B1 - Tricep D 2 x 24 @ 26 90 sec. 2.50%
2.50% B2 - Standin 2 x 24 @ 26 90 sec. 2.50%
2.50% C1 - Standing 2 x 24 @ 26 90 sec. 2.50%
2.50% C2 - DB Side 2 x 24 @ 26 90 sec. 2.50%
 Day 39 Cardio Cardio
Weight Day 40 Sets/Reps Rest Weight
A - Box Squat8 x 3 @ 18R 35 sec.
B - Push-Ups 8 x 3 @ 18R 35 sec.
C - Seated C 8 x 3 @ 18R 35 sec.
D - Sit-Ups 8 x 3 @ 18R 35 sec.
Day 41 Cardio Cardio
Day 42 Off Off
Hybrid Hyptrophy
by Chad Waterbury
Original Article Can be Found on T-Nation @ http://www.t-nation.com/readTopic.do?id=580380
Day 1 Sets/Reps Rest Weight Day 8 Sets/Reps Rest
Close Grip B 4x3 @ 6,5,3 60 sec. Close Grip B 4x3 @ 6,5,3 60 sec.
BB Skull Cru 1 x 12-14 @ 180sec. BB Skull Cru 1 x 12-14 @ 180sec.
BB Deadlift 4x3 @ 6,5,3 75 sec. BB Deadlift 4x3 @ 6,5,3 75 sec.
Front Squats 1 x 12-14 @ 180sec. Front Squats 1 x 12-14 @ 180sec.
Chin-ups 4x3 @ 6,5,3 75 sec. Chin-ups 4x3 @ 6,5,3 75 sec.
Strt arm cab 1 x 12-14 @ 75 sec. Strt arm cab 1 x 12-14 @ 75 sec.
Day 2 Cardio Cardio Day 9 Cardio Cardio
Day 3 Sets/Reps Rest Weight Day 10 Sets/Reps Rest
Power Clean 4x3 @ 6,5,3 75 sec. Power Clean 4x3 @ 6,5,3 75 sec.
BB Back Squa1 x 12-14 @ 240sec. BB Back Squa1 x 12-14 @ 240sec.
Decline sit-u 4x3 @ 6,5,3 60 sec. Decline sit-u 4x3 @ 6,5,3 60 sec.
Cable crunch 1 x 12-14 @ 180sec. Cable crunch 1 x 12-14 @ 180sec.
Incline BB B 4x3 @ 6,5,3 60 sec. Incline BB B 4x3 @ 6,5,3 60 sec.
Standing DB 1 x 12-14 @ 180sec. Standing DB 1 x 12-14 @ 180sec.
Day 4 Cardio Cardio Day 11 Cardio Cardio
Day 5 Sets/Reps Rest Weight Day 12 Sets/Reps Rest
Dips 4x3 @ 6,5,3 60 sec. Dips 4x3 @ 6,5,3 60 sec.
French Press 1 x 12-14 @ 180sec. French Press 1 x 12-14 @ 180sec.
Bent over BB 4x3 @ 6,5,3 60 sec. Bent over BB 4x3 @ 6,5,3 60 sec.
DB rear delt 1 x 12-14 @ 180sec. DB rear delt 1 x 12-14 @ 180sec.
Rack pulls w 4x3 @ 6,5,3 75 sec. Rack pulls w 4x3 @ 6,5,3 75 sec.
Box Squats 1 x 12-14 @ 240sec. Box Squats 1 x 12-14 @ 240sec.
Day 6 Cardio Cardio Day 13 Cardio Cardio
Day 7 Off Off Day 14 Off Off

Day 15 Sets/Reps Rest Weight Day 22 Sets/Reps Rest

Close Grip B 4x3 @ 6,5,3 60 sec. 2.50% Close Grip B 4x3 @ 6,5,3 60 sec.
BB Skull Cru 1 x 12-14 @ 180sec. 2.50% BB Skull Cru 1 x 12-14 @ 180sec.
BB Deadlift 4x3 @ 6,5,3 75 sec. 2.50% BB Deadlift 4x3 @ 6,5,3 75 sec.
Front Squats 1 x 12-14 @ 180sec. 2.50% Front Squats 1 x 12-14 @ 180sec.
Chin-ups 4x3 @ 6,5,3 75 sec. 2.50% Chin-ups 4x3 @ 6,5,3 75 sec.
Strt arm cab 1 x 12-14 @ 75 sec. 2.50% Strt arm cab 1 x 12-14 @ 75 sec.
Day 16 Cardio Cardio Day 23 Cardio Cardio
Day 17 Sets/Reps Rest Weight Day 24 Sets/Reps Rest
Power Clean 4x3 @ 6,5,3 75 sec. 2.50% Power Clean 4x3 @ 6,5,3 75 sec.
BB Back Squa1 x 12-14 @ 240sec. 2.50% BB Back Squa1 x 12-14 @ 240sec.
Decline sit-u 4x3 @ 6,5,3 60 sec. 2.50% Decline sit-u 4x3 @ 6,5,3 60 sec.
Cable crunch 1 x 12-14 @ 180sec. 2.50% Cable crunch 1 x 12-14 @ 180sec.
Incline BB B 4x3 @ 6,5,3 60 sec. 2.50% Incline BB B 4x3 @ 6,5,3 60 sec.
Standing DB 1 x 12-14 @ 180sec. 2.50% Standing DB 1 x 12-14 @ 180sec.
Day 18 Cardio Cardio Day 25 Cardio Cardio
Day 19 Sets/Reps Rest Weight Day 26 Sets/Reps Rest
Dips 4x3 @ 6,5,3 60 sec. 2.50% Dips 4x3 @ 6,5,3 60 sec.
French Press 1 x 12-14 @ 180sec. 2.50% French Press 1 x 12-14 @ 180sec.
Bent over BB 4x3 @ 6,5,3 60 sec. 2.50% Bent over BB 4x3 @ 6,5,3 60 sec.
DB rear delt 1 x 12-14 @ 180sec. 2.50% DB rear delt 1 x 12-14 @ 180sec.
Rack pulls w 4x3 @ 6,5,3 75 sec. 2.50% Rack pulls w 4x3 @ 6,5,3 75 sec.
Box Squats 1 x 12-14 @ 240sec. 2.50% Box Squats 1 x 12-14 @ 240sec.
Day 20 Cardio Cardio Day 27 Cardio Cardio
Day 21 Off Off Day 28 Off Off
do?id=580380
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2.50%
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2.50%
2.50%
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Weight
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2.50%
2.50%
2.50%
2.50%
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Weight
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2.50%
2.50%
2.50%
2.50%
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2.50%
2.50%
Waterbury Method
by Chad Waterbury
Original Article Can be Found on T-Nation @ http://www.t-nation.com/readTopic.do?id=534922
Day 1 (80% o Sets/Reps Rest Weight Day 8 Sets/Reps Rest
BB Back Squa10 x 3 70 sec BB Back Squa10 x 3 70 sec
A1 - Dips 4x6 0 sec A1 - Dips 4x6 0 sec
A2 - Bent ov 4 x 6 60 sec A2 - Bent ov 4 x 6 60 sec
B1 - Skull Cr 4 x 6 0 sec B1 - Skull Cr 4 x 6 0 sec
B2 - Standing 4 x 6 60 sec B2 - Standing 4 x 6 60 sec
Hanging Leg 4 x 6 60 sec Hanging Leg 4 x 6 60 sec
Day 2 Cardio / GPP Day 9 Cardio / GPP
Day 3 Sets/Reps Rest Weight Day 10 Sets/Reps Rest
BB or DB Ben 10 x 3 60 sec BB or DB Ben 10 x 3 60 sec
A1 - Partial 4 x 6 0 sec A1 - Partial 4 x 6 0 sec
A2 - Standing4 x 6 60 sec A2 - Standing4 x 6 60 sec
B1 - Standing 4 x 6 0 sec B1 - Standing 4 x 6 0 sec
B2 - Upright 4 x 6 60 sec B2 - Upright 4 x 6 60 sec
Tricep Pressd4 x 6 60 sec Tricep Pressd4 x 6 60 sec
Day 4 Cardio / GPP Day 11 Cardio / GPP
Day 5 Sets/Reps Rest Weight Day 12 Sets/Reps Rest
Chin-Ups 10 x 3 70 sec Chin-Ups 10 x 3 70 sec
A1 - Decline 4 x 6 0 sec A1 - Decline 4 x 6 0 sec
A2 - Standin 4 x 6 60 sec A2 - Standin 4 x 6 60 sec
B1 - Seated C 4 x 6 0 sec B1 - Seated C 4 x 6 0 sec
B2 - Glute/H 4 x 6 60 sec B2 - Glute/H 4 x 6 60 sec
Lunges or St 4 x 6 60 sec Lunges or St 4 x 6 60 sec
Day 6 Cardio / GPP Day 13 Cardio / GPP
Day 7 Rest Rest Rest Day 14 Rest Rest

Day 15 Sets/Reps Rest Weight Day 22 Sets/Reps Rest

BB Back Squa10 x 3 70 sec 2.50% BB Back Squa10 x 3 70 sec
A1 - Dips 4x6 0 sec 2.50% A1 - Dips 4x6 0 sec
A2 - Bent ov 4 x 6 60 sec 2.50% A2 - Bent ov 4 x 6 60 sec
B1 - Skull Cr 4 x 6 0 sec 2.50% B1 - Skull Cr 4 x 6 0 sec
B2 - Standing 4 x 6 60 sec 2.50% B2 - Standing 4 x 6 60 sec
Hanging Leg 4 x 6 60 sec 2.50% Hanging Leg 4 x 6 60 sec
Day 16 Cardio / GPP Day 23 Cardio / GPP
Day 17 Sets/Reps Rest Weight Day 24 Sets/Reps Rest
BB or DB Ben 10 x 3 60 sec 2.50% BB or DB Ben 10 x 3 60 sec
A1 - Partial 4 x 6 0 sec 2.50% A1 - Partial 4 x 6 0 sec
A2 - Standing4 x 6 60 sec 2.50% A2 - Standing4 x 6 60 sec
B1 - Standing 4 x 6 0 sec 2.50% B1 - Standing 4 x 6 0 sec
B2 - Upright 4 x 6 60 sec 2.50% B2 - Upright 4 x 6 60 sec
Tricep Pressd4 x 6 60 sec 2.50% Tricep Pressd4 x 6 60 sec
Day 18 Cardio / GPP Day 25 Cardio / GPP
Day 19 Sets/Reps Rest Weight Day 26 Sets/Reps Rest
Chin-Ups 10 x 3 70 sec 2.50% Chin-Ups 10 x 3 70 sec
A1 - Decline 4 x 6 0 sec 2.50% A1 - Decline 4 x 6 0 sec
A2 - Standin 4 x 6 60 sec 2.50% A2 - Standin 4 x 6 60 sec
B1 - Seated C 4 x 6 0 sec 2.50% B1 - Seated C 4 x 6 0 sec
B2 - Glute/H 4 x 6 60 sec 2.50% B2 - Glute/H 4 x 6 60 sec
Lunges or St 4 x 6 60 sec 2.50% Lunges or St 4 x 6 60 sec
Day 20 Cardio / GPP Day 27 Cardio / GPP
Day 21 Rest Rest Rest Day 28 Rest Rest
do?id=534922
Weight
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2.50%
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Weight
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Weight
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Rest

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Weight
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Weight
2.50%
2.50%
2.50%
2.50%
2.50%
2.50%

Rest
Total Body Training (Page 1)
by Chad Waterbury
Original Article Can be Found on T-Nation @ http://www.t-nation.com/readTopic.do?id=508031
Week 1 (StraWeek 3 (Straight Sets)
Workout 1 Sets / Reps Rest Weight Workout 1 Sets / Reps Rest
C- 3x5 60 sec. C- 4x5 60 sec.
C- 3x5 60 sec. C- 4x5 60 sec.
C- 3x5 60 sec. C- 4x5 60 sec.
C- 3x5 60 sec. C- 4x5 60 sec.
SJ - 3x5 60 sec. SJ - 4x5 60 sec.
SJ - 3x5 60 sec. SJ - 4x5 60 sec.
Workout 2 Sets / Reps Rest Weight Workout 2 Sets / Reps Rest
C- 3x8 90 sec. C- 4x8 90 sec.
C- 3x8 90 sec. C- 4x8 90 sec.
C- 3x8 90 sec. C- 4x8 90 sec.
C- 3x8 90 sec. C- 4x8 90 sec.
SJ - 3x8 90 sec. SJ - 4x8 90 sec.
SJ - 3x8 90 sec. SJ - 4x8 90 sec.
Workout 3 Sets / Reps Rest Weight Workout 3 Sets / Reps Rest
C- 2 x 15 120 sec. C- 3 x 15 120 sec.
C- 2 x 15 120 sec. C- 3 x 15 120 sec.
C- 2 x 15 120 sec. C- 3 x 15 120 sec.
C- 2 x 15 120 sec. C- 3 x 15 120 sec.
SJ - 2 x 15 120 sec. SJ - 3 x 15 120 sec.
SJ - 2 x 15 120 sec. SJ - 3 x 15 120 sec.
Week 2 (AntaWeek 4 (Antagonistic Sets)
Workout 1 Sets / Reps Rest Weight Workout 1 Sets / Reps Rest
C- 3x5 60 sec. C- 4x5 60 sec.
C- 3x5 60 sec. C- 4x5 60 sec.
C- 3x5 60 sec. C- 4x5 60 sec.
C- 3x5 60 sec. C- 4x5 60 sec.
SJ - 3x5 60 sec. SJ - 4x5 60 sec.
SJ - 3x5 60 sec. SJ - 4x5 60 sec.
Workout 2 Sets / Reps Rest Weight Workout 2 Sets / Reps Rest
C- 3x8 90 sec. C- 4x8 90 sec.
C- 3x8 90 sec. C- 4x8 90 sec.
C- 3x8 90 sec. C- 4x8 90 sec.
C- 3x8 90 sec. C- 4x8 90 sec.
SJ - 3x8 90 sec. SJ - 4x8 90 sec.
SJ - 3x8 90 sec. SJ - 4x8 90 sec.
Workout 3 Sets / Reps Rest Weight Workout 3 Sets / Reps Rest
C- 2 x 15 120 sec. C- 3 x 15 120 sec.
C- 2 x 15 120 sec. C- 3 x 15 120 sec.
C- 2 x 15 120 sec. C- 3 x 15 120 sec.
C- 2 x 15 120 sec. C- 3 x 15 120 sec.
SJ - 2 x 15 120 sec. SJ - 3 x 15 120 sec.
SJ - 2 x 15 120 sec. SJ - 3 x 15 120 sec.
Total Body Training (Page 2)
by Chad Waterbury
Original Article Can be Found on T-Nation @ http://www.t-nation.com/readTopic.do?id=508031
Week 5 (StraWeek 7 (Straight Sets)
Workout 1 Sets / Reps Rest Weight Workout 1 Sets / Reps Rest
C- 2 x 18 120 sec. C- 3 x 18 120 sec.
C- 2 x 18 120 sec. C- 3 x 18 120 sec.
C- 2 x 18 120 sec. C- 3 x 18 120 sec.
C- 2 x 18 120 sec. C- 3 x 18 120 sec.
SJ - 2 x 18 120 sec. SJ - 3 x 18 120 sec.
SJ - 2 x 18 120 sec. SJ - 3 x 18 120 sec.
Workout 2 Sets / Reps Rest Weight Workout 2 Sets / Reps Rest
C- 2x8 60 sec. C- 3x8 60 sec.
C- 2x8 60 sec. C- 3x8 60 sec.
C- 2x8 60 sec. C- 3x8 60 sec.
C- 2x8 60 sec. C- 3x8 60 sec.
SJ - 2x8 60 sec. SJ - 3x8 60 sec.
SJ - 2x8 60 sec. SJ - 3x8 60 sec.
Workout 3 Sets / Reps Rest Weight Workout 3 Sets / Reps Rest
C- 2 x 12 90 sec. C- 3 x 12 90 sec.
C- 2 x 12 90 sec. C- 3 x 12 90 sec.
C- 2 x 12 90 sec. C- 3 x 12 90 sec.
C- 2 x 12 90 sec. C- 3 x 12 90 sec.
SJ - 2 x 12 90 sec. SJ - 3 x 12 90 sec.
SJ - 2 x 12 90 sec. SJ - 3 x 12 90 sec.
Week 6 (AntaWeek 8 (Antagonistic Sets)
Workout 1 Sets / Reps Rest Weight Workout 1 Sets / Reps Rest
C- 2 x 18 120 sec. C- 3 x 18 120 sec.
C- 2 x 18 120 sec. C- 3 x 18 120 sec.
C- 2 x 18 120 sec. C- 3 x 18 120 sec.
C- 2 x 18 120 sec. C- 3 x 18 120 sec.
SJ - 2 x 18 120 sec. SJ - 3 x 18 120 sec.
SJ - 2 x 18 120 sec. SJ - 3 x 18 120 sec.
Workout 2 Sets / Reps Rest Weight Workout 2 Sets / Reps Rest
C- 2x8 60 sec. C- 3x8 60 sec.
C- 2x8 60 sec. C- 3x8 60 sec.
C- 2x8 60 sec. C- 3x8 60 sec.
C- 2x8 60 sec. C- 3x8 60 sec.
SJ - 2x8 60 sec. SJ - 3x8 60 sec.
SJ - 2x8 60 sec. SJ - 3x8 60 sec.
Workout 3 Sets / Reps Rest Weight Workout 3 Sets / Reps Rest
C- 2 x 12 90 sec. C- 3 x 12 90 sec.
C- 2 x 12 90 sec. C- 3 x 12 90 sec.
C- 2 x 12 90 sec. C- 3 x 12 90 sec.
C- 2 x 12 90 sec. C- 3 x 12 90 sec.
SJ - 2 x 12 90 sec. SJ - 3 x 12 90 sec.
SJ - 2 x 12 90 sec. SJ - 3 x 12 90 sec.
Total Body Training (Page 3)
by Chad Waterbury
Original Article Can be Found on T-Nation @ http://www.t-nation.com/readTopic.do?id=508031
Compound (C)Single-Joint (SJ) Exercises Master List

Chest Biceps
Incline Bench Presses (BB or DB) BB Curls
Flat Bench Presses (BB or DB) Hammer Curls
Decline Bench Presses (BB or DB) Preacher Curls
Wide-Grip Dips
Triceps
Back Lying Tricep Extensions (BB or DB)
Upright or Horizontal Rows Tricep Press-Downs (Supinated or Pronated Grip)
Pull-Ups or Pull-Downs (Pronated, Supinated or Semi-Supinated Grip)
Deltoids
Deltoids Front DB Raises
Standing Military Presses (BB or DB, Pronated, Supin Side DB Raises
Seated Military Presses (BB or DB, Pronated, Supina Rear DB Raises

Quads Hamstrings
High-Bar Back Squats Glute-Ham Raises
Hack Squats Leg Curls
Front Squats
Calves
Lower Back / Hips Standing Calf Raises
Traditional or Sumo Deadlifts Seated Calf Raises
Power Cleans or Snatches Donkey Calf Raises
Good Mornings
Special Instructions:
* Choose 4 exercises under the list of compound exercises. Choose 2 exercises under the single-joint exercise list. D

* Constantly rotate exercises from each category. In other words, don’t always start your session with a chest/back
parts and exercises you begin each session with.

* Don’t perform the same exercise for more than two weeks in a row. For example, if you performed a flat barbell
and 2, you must switch to either incline, decline or dumbbell bench presses for another two weeks before switchin

* Increase the load 1.25 to 2.5% with each subsequent workout.

* Perform all three workouts within a seven-day timeframe with 48-72 hours rest between workouts.

* Be creative! I’m giving you endless options. Just be sure to pick four compound exercises and two single-joint exe
exercises as much as you desire. All you have to do is follow the prescribed parameters.
do?id=508031

Weight

Weight

Weight

Weight

Weight

Weight
do?id=508031

Weight

Weight

Weight

Weight

Weight
 Weight

do?id=508031

ed or Pronated Grip)

nder the single-joint exercise list. Don't leave out any major muscle groups.

art your session with a chest/back pairing. You must keep rotating the body
le, if you performed a flat barbell bench press as your chest exercise for Weeks 1
other two weeks before switching again.

between workouts.

exercises and two single-joint exercises with each session. You can rotate
Total Body Training Entered
Week 1 (StraWeek 3 (Straight Sets)
Workout 1 Sets / Reps Rest Weight Workout 1 Sets / Reps Rest
C – Flat BB B 3 x 5 60 sec. C - Sumo – S 4 x 5 60 sec.
C - Seated 3 x 5 60 sec. C - Neutral 4 x 5 60 sec.
C - Squats 3 x 5 60 sec. C - Incline D 4 x 5 60 sec.
C - Sumo – S 3 x 5 60 sec. C - Preacher 4 x 5 60 sec.
SJ – DB Ham 3 x 5 60 sec. SJ – Front Sq 4 x 5 60 sec.
SJ - Standing 3 x 5 60 sec. SJ - Seated C 4 x 5 60 sec.
Workout 2 Sets / Reps Rest Weight Workout 2 Sets / Reps Rest
C – Incline 3 x 8 90 sec. C – Squats 4 x 8 90 sec.
C - DB Upri 3 x 8 90 sec. C - Seated 4 x 8 90 sec.
C - Front Sq 3 x 8 90 sec. C - Glute H 4 x 8 90 sec.
C - Good Mo 3 x 8 90 sec. C - Military 4 x 8 90 sec.
SJ - BB Bicep 3 x 8 90 sec. SJ - DB Curls 4 x 8 90 sec.
SJ - Dips 3x8 90 sec. SJ - Lying D 4 x 8 90 sec.
Workout 3 Sets / Reps Rest Weight Workout 3 Sets / Reps Rest
C – Decline 2 x 15 120 sec. C - Lunges 3 x 15 120 sec.
C - Chin Ups 2 x 15 120 sec. C - DB Flat 3 x 15 120 sec.
C - Step Ups 2 x 15 120 sec. C - Good Mo 3 x 15 120 sec.
C - Regular 2 x 15 120 sec. C - Barbell B 3 x 15 120 sec.
SJ - Seated C 2 x 15 120 sec. SJ - Dips 3 x 15 120 sec.
SJ - BB Lyin 2 x 15 120 sec. SJ - Standing 3 x 15 120 sec.
Week 2 (AntaWeek 4 (Antagonistic Sets)
Workout 1 Sets / Reps Rest Weight Workout 1 Sets / Reps Rest
C – Flat BB B 3 x 5 60 sec. C - Sumo – S 4 x 5 60 sec.
C - Seated 3 x 5 60 sec. C - Neutral 4 x 5 60 sec.
C - Squats 3 x 5 60 sec. C - Incline D 4 x 5 60 sec.
C - Sumo – S 3 x 5 60 sec. C - Preacher 4 x 5 60 sec.
SJ – DB Ham 3 x 5 60 sec. SJ – Front Sq 4 x 5 60 sec.
SJ - Standing 3 x 5 60 sec. SJ - Seated C 4 x 5 60 sec.
Workout 2 Sets / Reps Rest Weight Workout 2 Sets / Reps Rest
C – Incline 3 x 8 90 sec. C – Squats 4 x 8 90 sec.
C - DB Upri 3 x 8 90 sec. C - Seated 4 x 8 90 sec.
C - Front Sq 3 x 8 90 sec. C - Glute H 4 x 8 90 sec.
C - Good Mo 3 x 8 90 sec. C - Military 4 x 8 90 sec.
SJ - BB Bicep 3 x 8 90 sec. SJ - DB Curls 4 x 8 90 sec.
SJ - Dips 3x8 90 sec. SJ - Lying D 4 x 8 90 sec.
Workout 3 Sets / Reps Rest Weight Workout 3 Sets / Reps Rest
C – Decline 2 x 15 120 sec. C - Lunges 3 x 15 120 sec.
C - Chin Ups 2 x 15 120 sec. C - DB Flat 3 x 15 120 sec.
C - Step Ups 2 x 15 120 sec. C - Good Mo 3 x 15 120 sec.
C - Regular 2 x 15 120 sec. C - Barbell B 3 x 15 120 sec.
SJ - Seated C 2 x 15 120 sec. SJ - Dips 3 x 15 120 sec.
SJ - BB Lyin 2 x 15 120 sec. SJ - Standing 3 x 15 120 sec.
Total Body Training (Page 2)
Week 5 (StraWeek 7 (Straight Sets)
Workout 1 Sets / Reps Rest Weight Workout 1 Sets / Reps Rest
C – Squats 2 x 18 120 sec. C – Dips 3 x 18 120 sec.
C – BB Lunge 2 x 18 120 sec. C – Front squ 3 x 18 120 sec.
C – Bent ove 2 x 18 120 sec. C – Seated c 3 x 18 120 sec.
C – Flat DB 2 x 18 120 sec. C – Step ups 3 x 18 120 sec.
SJ – Standing 2 x 18 120 sec. SJ – Preacher 3 x 18 120 sec.
SJ – BB curls 2 x 18 120 sec. SJ – Standin 3 x 18 120 sec.
Workout 2 Sets / Reps Rest Weight Workout 2 Sets / Reps Rest
C – Deadlifts 2 x 8 60 sec. C – Flat BB b 3 x 8 60 sec.
C – Glute ha 2 x 8 60 sec. C – Romanian3 x 8 60 sec.
C – BB uprig 2 x 8 60 sec. C – Military 3 x 8 60 sec.
C – BB inclin 2 x 8 60 sec. C – Glute Ha 3 x 8 60 sec.
SJ – Crunches2 x 8 60 sec. SJ – Standing 3 x 8 60 sec.
SJ – Skull cr 2 x 8 60 sec. SJ – Leg curls 3 x 8 60 sec.
Workout 3 Sets / Reps Rest Weight Workout 3 Sets / Reps Rest
C – Goodmor 2 x 12 90 sec. C – Chins 3 x 12 90 sec.
C – Hack squ 2 x 12 90 sec. C – DB Lunge 3 x 12 90 sec.
C – Pull Ups 2 x 12 90 sec. C – Seated mi3 x 12 90 sec.
C – Decline 2 x 12 90 sec. C – Sumo styl3 x 12 90 sec.
SJ – Seated c 2 x 12 90 sec. SJ – Close gr 3 x 12 90 sec.
SJ – Front ar 2 x 12 90 sec. SJ – Leg raise 3 x 12 90 sec.
Week 6 (AntaWeek 8 (Antagonistic Sets)
Workout 1 Sets / Reps Rest Weight Workout 1 Sets / Reps Rest
C – Squats 2 x 18 120 sec. C – Dips 3 x 18 120 sec.
C – BB Lunge 2 x 18 120 sec. C – Front squ 3 x 18 120 sec.
C – Bent ove 2 x 18 120 sec. C – Seated c 3 x 18 120 sec.
C – Flat DB 2 x 18 120 sec. C – Step ups 3 x 18 120 sec.
SJ – Standing 2 x 18 120 sec. SJ – Preacher 3 x 18 120 sec.
SJ – BB curls 2 x 18 120 sec. SJ – Standin 3 x 18 120 sec.
Workout 2 Sets / Reps Rest Weight Workout 2 Sets / Reps Rest
C – Deadlifts 2 x 8 60 sec. C – Flat BB b 3 x 8 60 sec.
C – Gluts ham2 x 8 60 sec. C – Romanian3 x 8 60 sec.
C – BB uprig 2 x 8 60 sec. C – Military 3 x 8 60 sec.
C – BB inclin 2 x 8 60 sec. C – Glute Ha 3 x 8 60 sec.
SJ – Crunches2 x 8 60 sec. SJ – Standing 3 x 8 60 sec.
SJ – Skull cr 2 x 8 60 sec. SJ – Leg curls 3 x 8 60 sec.
Workout 3 Sets / Reps Rest Weight Workout 3 Sets / Reps Rest
C – Goodmor 2 x 12 90 sec. C – Chins 3 x 12 90 sec.
C – Hack squ 2 x 12 90 sec. C – DB Lunge 3 x 12 90 sec.
C – Pull Ups 2 x 12 90 sec. C – Seated mi3 x 12 90 sec.
C – Decline 2 x 12 90 sec. C – Sumo styl3 x 12 90 sec.
SJ – Seated c 2 x 12 90 sec. SJ – Close gr 3 x 12 90 sec.
SJ – Front ar 2 x 12 90 sec. SJ – Leg raise 3 x 12 90 sec.
Total Body Training (Page 3)
Original Article Can be Found on T-Nation @ http://www.t-nation.com/readTopic.do?id=508031
Compound (C)Single-Joint (SJ) Exercises Master List

Chest Biceps
Incline Bench Presses (BB or DB) BB Curls
Flat Bench Presses (BB or DB) Hammer Curls
Decline Bench Presses (BB or DB) Preacher Curls
Wide-Grip Dips
Triceps
Back Lying Tricep Extensions (BB or DB)
Upright or Horizontal Rows Tricep Press-Downs (Supinated or Pronated Grip)
Pull-Ups or Pull-Downs (Pronated, Supinated or Semi-Supinated Grip)
Deltoids
Deltoids Front DB Raises
Standing Mil Side DB Raises
Seated Milit Rear DB Raises

Quads Hamstrings
High-Bar Back Squats Glute-Ham Raises
Hack Squats Leg Curls
Front Squats
Calves
Lower Back / Hips Standing Calf Raises
Traditional or Sumo Deadlifts Seated Calf Raises
Power Cleans or Snatches Donkey Calf Raises
Good Mornings

Special Instructions:
* Choose 4 exercises under the list of compound exercises. Choose 2 exercises under the single-joint exercise list. D

* Constantly rotate exercises from each category. In other words, don’t always start your session with a chest/back
parts and exercises you begin each session with.

* Don’t perform the same exercise for more than two weeks in a row. For example, if you performed a flat barbell
and 2, you must switch to either incline, decline or dumbbell bench presses for another two weeks before switchin
* Increase the load 1.25 to 2.5% with each subsequent workout.

* Perform all three workouts within a seven-day timeframe with 48-72 hours rest between workouts.

* Be creative! I’m giving you endless options. Just be sure to pick four compound exercises and two single-joint exe
exercises as much as you desire. All you have to do is follow the prescribed parameters.
Weight

Weight

Weight

Weight

Weight

Weight
Weight

Weight

Weight

Weight

Weight

Weight
do?id=508031

ed or Pronated Grip)

nder the single-joint exercise list. Don't leave out any major muscle groups.

art your session with a chest/back pairing. You must keep rotating the body

le, if you performed a flat barbell bench press as your chest exercise for Weeks 1
other two weeks before switching again.
between workouts.

exercises and two single-joint exercises with each session. You can rotate
Quattro Dynamo
by Chad Waterbury
Original Article Can be Found on T-Nation @ http://www.t-nation.com/readTopic.do?id=459216
Maximal Str Sets / Reps / Rest Period Weight / Day Weight / Day Weight / Day 15
A1 - Squats 5 x 3 @ 5RM 60 sec. 2.50% 2.50%
A2 - Lying Le 5 x 3 @ 5RM 60 sec. 2.50% 2.50%
B1 - BB Benc 5 x 3 @ 5RM 60 sec. 2.50% 2.50%
B2 - Seated 5 x 3 @ 5RM 60 sec. 2.50% 2.50%
C1 - Standing 5 x 3 @ 5RM 60 sec. 2.50% 2.50%
C2 - Reverse 5 x 3 @ 5RM 60 sec. 2.50% 2.50%

Endurance S Sets / Reps / Rest Period Weight / Day Weight / Day Weight / Day 16
A1 - Seated 2 x 25 @ 27 90 sec. 2.50% 2.50%
A2 - Shoulde 2 x 25 @ 27 90 sec. 2.50% 2.50%
B1 - BB Back 2 x 25 @ 27 90 sec. 2.50% 2.50%
B2 - Lying Le 2 x 25 @ 27 90 sec. 2.50% 2.50%

Low-Intensit Cardio Cardio Cardio / Day Cardio / Day Cardio / Day 17

Hypertrophy Sets / Reps / Rest Period Weight /Day Weight / Day Weight / Day 18
A1 - BB Goo 3 x 8 @ 10R 75 sec. 2.50% 2.50%
A2 - Hanging 3 x 8 @ 10R 75 sec. 2.50% 2.50%
B1 - 45-Degr 3 x 8 @ 10R 75 sec. 2.50% 2.50%
B2 - Standin 3 x 8 @ 10R 75 sec. 2.50% 2.50%
C1 - Standin 3 x 8 @ 10R 75 sec. 2.50% 2.50%
C2 - Lying BB 3 x 8 @ 10R 75 sec. 2.50% 2.50%

Low-Intensit Cardio Cardio Cardio / Day Cardio / Day Cardio / Day 19

Explosive St Sets / Reps / Rest Period Weight / Day Weight / Day Weight / Day 20
A - Explosive 6 x 3 @ 18R 60 sec. 2.50% 2.50%
B - Explosive 6 x 3 @ 18R 60 sec. 2.50% 2.50%
C - Explosiv 6 x 3 @ 18R 60 sec. 2.50% 2.50%
D - Explosiv 6 x 3 @ 18R 60 sec. 2.50% 2.50%

Rest, Rest, R Rest Day Rest Day Rest / Day 7 Rest / Day 14Rest / Day 21
do?id=459216
Single's Club
by Chad Waterbury
Original Article Can be Found on T-Nation @ http://www.t-nation.com/readTopic.do?id=459290
Day 1 Sets / Reps Rest Period Weight Day 8 Sets / Reps Rest Period
A - BB Back 14 x 1 @ 3R 60 sec. A - BB Back 15 x 1 @ 3R 60 sec.
B - Back Exte 14 x 1 @ 3R 60 sec. B - Back Exte 15 x 1 @ 3R 60 sec.
C - Seated Ca 14 x 1 @ 3R 60 sec. C - Seated Ca 15 x 1 @ 3R 60 sec.
Day 2 Cardio Cardio Cardio Day 9 Cardio Cardio
Day 3 Sets / Reps Rest Period Weight Day 10 Sets / Reps Rest Period
A1 - Chin-Up 3 x 18 @ 20 60 sec. A1 - Chin-Up 3 x 18 @ 20 60 sec.
A2 - Flat DB 3 x 18 @ 20 60 sec. A2 - Flat DB 3 x 18 @ 20 60 sec.
B1 - BB Curls 3 x 18 @ 20 60 sec. B1 - BB Curls 3 x 18 @ 20 60 sec.
B2 - BB Skull 3 x 18 @ 20 60 sec. B2 - BB Skull 3 x 18 @ 20 60 sec.
Day 4 Sets / Reps Rest Period Weight Day 11 Sets / Reps Rest Period
A1 - BB Deadl3 x 18 @ 20 90 sec. A1 - BB Deadl3 x 18 @ 20 90 sec.
A2 - Standing3 x 18 @ 20 90 sec. A2 - Standing3 x 18 @ 20 90 sec.
B1 - Lying Le 3 x 18 @ 20 90 sec. B1 - Lying Le 3 x 18 @ 20 90 sec.
B2 - Hanging 3 x 18 @ 20 90 sec. B2 - Hanging 3 x 18 @ 20 90 sec.
Day 5 Cardio Cardio Cardio Day 12 Cardio Cardio
Day 6 Sets / Reps Rest Period Weight Day 13 Sets / Reps Rest Period
A - Incline B 14 x 1 @ 3R 60 sec. A - Incline B 15 x 1 @ 3R 60 sec.
B - Chest-Su 14 x 1 @ 3R 60 sec. B - Chest-Su 15 x 1 @ 3R 60 sec.
C - Dips 14 x 1 @ 3R 60 sec. C - Dips 15 x 1 @ 3R 60 sec.
Day 7 Rest Rest Rest Day 14 Rest Rest

Day 15 Sets / Reps Rest Period Weight Day 22 Sets / Reps Rest Period
A - BB Back 16 x 1 @ 3R 60 sec. A - BB Back 17 x 1 @ 3R 60 sec.
B - Back Exte 16 x 1 @ 3R 60 sec. B - Back Exte 17 x 1 @ 3R 60 sec.
C - Seated Ca 16 x 1 @ 3R 60 sec. C - Seated Ca 17 x 1 @ 3R 60 sec.
Day 16 Cardio Cardio Cardio Day 23 Cardio Cardio
Day 17 Sets / Reps Rest Period Weight Day 24 Sets / Reps Rest Period
A1 - Chin-Up 3 x 18 @ 20 60 sec. 2.50% A1 - Chin-Up 3 x 18 @ 20 60 sec.
A2 - Flat DB 3 x 18 @ 20 60 sec. 2.50% A2 - Flat DB 3 x 18 @ 20 60 sec.
B1 - BB Curls 3 x 18 @ 20 60 sec. 2.50% B1 - BB Curl 3 x 18 @ 20 60 sec.
B2 - BB Skull 3 x 18 @ 20 60 sec. 2.50% B2 - BB Skull 3 x 18 @ 20 60 sec.
Day 18 Sets / Reps Rest Period Weight Day 25 Sets / Reps Rest Period
A1 - BB Deadl3 x 18 @ 20 90 sec. 2.50% A1 - BB Deadl3 x 18 @ 20 90 sec.
A2 - Standing3 x 18 @ 20 90 sec. 2.50% A2 - Standing3 x 18 @ 20 90 sec.
B1 - Lying Le 3 x 18 @ 20 90 sec. 2.50% B1 - Lying Le 3 x 18 @ 20 90 sec.
B2 - Hanging 3 x 18 @ 20 90 sec. 2.50% B2 - Hanging 3 x 18 @ 20 90 sec.
Day 19 Cardio Cardio Cardio Day 26 Cardio Cardio
Day 20 Sets / Reps Rest Period Weight Day 27 Sets / Reps Rest Period
A - Incline B 16 x 1 @ 3R 60 sec. A - Incline B 17 x 1 @ 3R 60 sec.
B - Chest-Su 16 x 1 @ 3R 60 sec. B - Chest-Su 17 x 1 @ 3R 60 sec.
C - Dips 16 x 1 @ 3R 60 sec. C - Dips 17 x 1 @ 3R 60 sec.
Day 21 Rest Rest Rest Day 28 Rest Rest
do?id=459290
Weight Weight /Day 22

Cardio Cardio / Day 23

Weight Weight / Day 24
2.50%
2.50%
2.50%
2.50%
Weight Weight / Day 25
2.50%
2.50%
2.50%
2.50%
Cardio Cardio / Day 26
Weight Weight / Day 27

Rest Rest Day / Day 28

Weight

Cardio
Weight
2.50%
2.50%
2.50%
2.50%
Weight
2.50%
2.50%
2.50%
2.50%
Cardio
Weight
Rest
Big Boy Basics
by Chad Waterbury
Original Article Can be Found on T-Nation @ http://www.t-nation.com/readTopic.do?id=459533
Day 1 (Upper Sets / Reps / Rest Period Weight / Day Weight / Day Weight / Day 15
BB Bench Pre8 x 3 @ 5RM 60 sec.
Seated Rows 8 x 3 @ 5RM 60 sec.
Pull-Ups 8 x 3 @ 5RM 60 sec.
Standing DB 8 x 3 @ 5RM 60 sec.

Day 2 (Lower Sets / Reps / Rest Period Weight / Day Weight / Day Weight / Day 16
BB Squats 3 x 8 @ 10R 90 sec.
Leg Raises 3 x 8 @ 10R 60 sec.
DB Deadlifts 3 x 8 @ 10R 90 sec.
Decline Benc 3 x 8 @ 10R 60 sec.
Standing Calf 3 x 8 @ 10R 60 sec.
]
Day 3 (Cardi Cardio Cardio Cardio / Day Cardio / Day Cardio/ Day 17

Day 4 (Upper Sets / Reps / Rest Period Weight / Day Weight / Day Weight / Day 18
45-Degree In 3 x 8 @ 10R 90 sec.
45-Degree D 3 x 8 @ 10R 90 sec.
Standing BB 3 x 8 @ 10R 60 sec.
Standing Rev 3 x 8 @ 10R 60 sec.

Day 5 (Lower Sets / Reps / Rest Period Weight / Day Weight / Day Weight / Day 19
Hack Squats 8 x 3 @ 5RM 60 sec.
Lying Leg Cur 8 x 3 @ 5RM 60 sec.
Lying Leg Rai 8 x 3 @ 5RM 60 sec.
Seated Calf R 8 x 3 @ 5RM 30 sec.

Day 6 (Rest) Rest Rest Rest / Day 6 Rest / Day 13Rest / Day 20

Day 7 (Rest) Rest Rest Rest / Day 7 Rest / Day 14Rest / Day 21
do?id=459533
The Next "Big Three" Program
by Chad Waterbury
Original Article Can be Found on T-Nation @ http://www.t-nation.com/readTopic.do?id=459914
Day 1 - Work Sets/Reps Rest Weight Day 8 - Work Sets/Reps Rest
A1 - Running 3 - 5 0 sec A1 - Running 3 - 5 0 sec
A2 - Jumping 3 - 5 0 sec A2 - Jumping 3 - 5 0 sec
A3 - Squat Th3 - 5 60 sec. A3 - Squat Th3 - 5 60 sec.
Waterbury W3-5 x 3-5 90 sec Waterbury W3-5 x 3-5 90 sec
Sternum Chi 3-5 x 3-5 90 sec Sternum Chi 3-5 x 3-5 90 sec
Shoulder Pre 3-5 x 3-5 90 sec Shoulder Pre 3-5 x 3-5 90 sec
Opt - Bent o 2-3 x 6-8 90 sec Opt - Bent o 2-3 x 6-8 90 sec
Day 2 Cardio Day 9 Cardio
Day 3 Cardio Day 10 Cardio
Day 4 - Work Sets/Reps Rest Weight Day 11 - Wor Sets/Reps Rest
A1 - Running 3 - 5 0 sec A1 - Running 3 - 5 0 sec
A2 - Jumping 3 - 5 0 sec A2 - Jumping 3 - 5 0 sec
A3 - Squat Th3 - 5 60 sec. A3 - Squat Th3 - 5 60 sec.
B1 - Waterbu3-5 x 3-5 90 sec B1 - Waterbu3-5 x 3-5 90 sec
B2 - Sternum 3-5 x 3-5 90 sec B2 - Sternum 3-5 x 3-5 90 sec
B3 - Shoulde 3-5 x 3-5 90 sec B3 - Shoulde 3-5 x 3-5 90 sec
Opt - Dips 2-3 x 6-8 90 sec Opt - Dips 2-3 x 6-8 90 sec
Day 5 Cardio Day 12 Cardio
Day 6 Off Day 13 Off
Day 7 Off Day 14 Off
Day 22 - Wor Sets/Reps Rest Weight Day 29 - Wor Sets/Reps Rest
A1 - Running 3 - 5 0 sec A1 - Running 3 - 5 0 sec
A2 - Jumping 3 - 5 0 sec A2 - Jumping 3 - 5 0 sec
A3 - Squat Th3 - 5 60 sec. A3 - Squat Th3 - 5 60 sec.
Waterbury W3-5 x 3-5 90 sec Waterbury W3-5 x 3-5 90 sec
Sternum Chi 3-5 x 3-5 90 sec Sternum Chi 3-5 x 3-5 90 sec
Shoulder Pre 3-5 x 3-5 90 sec Shoulder Pre 3-5 x 3-5 90 sec
Opt - Bent o 2-3 x 6-8 90 sec Opt - Bent o 2-3 x 6-8 90 sec
Day 23 Cardio Day 30 Cardio
Day 24 Cardio Day 31 Cardio
Day 25 - Wor Sets/Reps Rest Weight Day 32 - Wor Sets/Reps Rest
A1 - Running 3 - 5 0 sec A1 - Running 3 - 5 0 sec
A2 - Jumping 3 - 5 0 sec A2 - Jumping 3 - 5 0 sec
A3 - Squat Th3 - 5 60 sec. A3 - Squat Th3 - 5 60 sec.
B1 - Waterbu3-5 x 3-5 90 sec 2.50% B1 - Waterbu3-5 x 3-5 90 sec
B2 - Sternum 3-5 x 3-5 90 sec 2.50% B2 - Sternum 3-5 x 3-5 90 sec
B3 - Shoulde 3-5 x 3-5 90 sec 2.50% B3 - Shoulde 3-5 x 3-5 90 sec
Opt - Dips 2-3 x 6-8 90 sec 2.50% Opt - Dips 2-3 x 6-8 90 sec
Day 26 Cardio Day 33 Cardio
Day 27 Off Day 34 Off
Day 28 Off Day 35 Off
do?id=459914
Weight Day 15 - Wor Sets/Reps Rest Weight
A1 - Running 3 - 5 0 sec
A2 - Jumping 3 - 5 0 sec
A3 - Squat Th3 - 5 60 sec.
2.50% Waterbury W3-5 x 3-5 90 sec 2.50%
2.50% Sternum Chi 3-5 x 3-5 90 sec 2.50%
2.50% Shoulder Pre 3-5 x 3-5 90 sec 2.50%
2.50% Opt - Bent o 2-3 x 6-8 90 sec 2.50%
Day 16 Cardio
Day 17 Cardio
Weight Day 18 - Wor Sets/Reps Rest Weight
A1 - Running 3 - 5 0 sec
A2 - Jumping 3 - 5 0 sec
A3 - Squat Th3 - 5 60 sec.
2.50% B1 - Waterbu3-5 x 3-5 90 sec 2.50%
2.50% B2 - Sternum 3-5 x 3-5 90 sec 2.50%
2.50% B3 - Shoulde 3-5 x 3-5 90 sec 2.50%
2.50% Opt - Dips 2-3 x 6-8 90 sec 2.50%
Day 19 Cardio
Day 20 Off
Day 21 Off
Weight Day 36 - Wor Sets/Reps Rest Weight
A1 - Running 3 - 5 0 sec
A2 - Jumping 3 - 5 0 sec
A3 - Squat Th3 - 5 60 sec.
2.50% Waterbury W3-5 x 3-5 90 sec
2.50% Sternum Chi 3-5 x 3-5 90 sec
2.50% Shoulder Pre 3-5 x 3-5 90 sec
2.50% Opt - Bent o 2-3 x 6-8 90 sec
Day 37 Cardio
Day 38 Cardio
Weight Day 39 - Wor Sets/Reps Rest Weight
A1 - Running 3 - 5 0 sec
A2 - Jumping 3 - 5 0 sec
A3 - Squat Th3 - 5 60 sec.
2.50% B1 - Waterbu3-5 x 3-5 90 sec 2.50%
2.50% B2 - Sternum 3-5 x 3-5 90 sec 2.50%
2.50% B3 - Shoulde 3-5 x 3-5 90 sec 2.50%
2.50% Opt - Dips 2-3 x 6-8 90 sec 2.50%
Day 40 Cardio
Day 41 Off
Day 42 Off
Outlaw Strength and Conditioning
by Chad Waterbury
Original Article Can be Found on T-Nation @ http://www.t-nation.com/readTopic.do?id=459262
Day 1 Sets/Reps Tempo Weight Wk1 Rest Wk2 Rest Wk3 Rest
Jump Rope 2 X 90 sec 60 sec 55 sec 50 sec
Inch Worm 2 X 10 60 sec 55 sec 50 sec
DB Dorsiflex 2X25 @ 30 201 60 sec 55 sec 50 sec
Standing Calf 2X25 @ 30 211 60 sec 55 sec 50 sec
Split Squat 5X4 @ 5 RM 201 60 sec 55 sec 50 sec
Chin-ups 5X4 @ 5 RM 201 60 sec 55 sec 50 sec
Zercher Squa 5X4 @ 5 RM 201 60 sec 55 sec 50 sec
Decline DB P 5X4 @ 5 RM 201 60 sec 55 sec 50 sec
Waterbury W2X15 @ 20 RM 60 sec 55 sec 50 sec
Day 2 Sets/Reps Tempo Weight Wk1 Rest Wk2 Rest Wk3 Rest
DB Squat Thr 2 X 15 60 sec 55 sec 50 sec
Dips 5X4 @ 5 RM 201 60 sec 55 sec 50 sec
One-Legged D5X4 @ 5 RM 201 60 sec 55 sec 50 sec
DB Bench Pre5X4 @ 5 RM 201 60 sec 55 sec 50 sec
Glute Ham Ra5X4 @ 5 RM 201 60 sec 55 sec 50 sec
Side Deadlift 2X15 @ 20 201 60 sec 55 sec 50 sec
Day 3 Cardio
Day 4 Sets/Reps Tempo Weight Wk1 Rest Wk2 Rest Wk3 Rest
Jump Rope 2 X 90 sec 60 sec 55 sec 50 sec
Inch Worm 2 X 10 60 sec 55 sec 50 sec
Donkey Calf 2X25 @ 30 211 60 sec 55 sec 50 sec
DB Dorsiflex 2X25 @ 30 201 60 sec 55 sec 50 sec
Bent over BB 5X4 @ 5 RM 201 60 sec 55 sec 50 sec
BB Front Squ 5X4 @ 5 RM 201 60 sec 55 sec 50 sec
Incline DB Pr 5X4 @ 5 RM 201 60 sec 55 sec 50 sec
Step-Ups 5X4 @ 5 RM 201 60 sec 55 sec 50 sec
BB Alternati 2X15 @ 20 201 60 sec 55 sec 50 sec
Day 5 Sets/Reps Tempo Weight Wk1 Rest Wk2 Rest Wk3 Rest
DB Squat Thr 2 X 15 60 sec 55 sec 50 sec
Skull Crusher 5X4 @ 5 RM 201 60 sec 55 sec 50 sec
Seated DB Ex 5X4 @ 5 RM 60 sec 55 sec 50 sec
Standing Part5X4 @ 5 RM 201 60 sec 55 sec 50 sec
BB Good Mor5X4 @ 5 RM 201 60 sec 55 sec 50 sec
Hanging Pike 5X4 @ 5 RM 201 60 sec 55 sec 50 sec
Waterbury Cr2X15 @ 20 201 60 sec 55 sec 50 sec
Overhead Fig 2X4complete Fig 8's 60 sec 55 sec 50 sec
Day 6 Cardio
Day 7 Cardio
do?id=459262
Wk4 Rest Wk5 Rest Wk6 Rest Wk7 Rest
45 sec 40 sec 35 sec 30 sec
45 sec 40 sec 35 sec 30 sec
45 sec 40 sec 35 sec 30 sec
45 sec 40 sec 35 sec 30 sec
45 sec 40 sec 35 sec 30 sec
45 sec 40 sec 35 sec 30 sec
45 sec 40 sec 35 sec 30 sec
45 sec 40 sec 35 sec 30 sec
45 sec 40 sec 35 sec 30 sec
Wk4 Rest Wk5 Rest Wk6 Rest Wk7 Rest
45 sec 40 sec 35 sec 30 sec
45 sec 40 sec 35 sec 30 sec
45 sec 40 sec 35 sec 30 sec
45 sec 40 sec 35 sec 30 sec
45 sec 40 sec 35 sec 30 sec
45 sec 40 sec 35 sec 30 sec

Wk4 Rest Wk5 Rest Wk6 Rest Wk7 Rest

45 sec 40 sec 35 sec 30 sec
45 sec 40 sec 35 sec 30 sec
45 sec 40 sec 35 sec 30 sec
45 sec 40 sec 35 sec 30 sec
45 sec 40 sec 35 sec 30 sec
45 sec 40 sec 35 sec 30 sec
45 sec 40 sec 35 sec 30 sec
45 sec 40 sec 35 sec 30 sec
45 sec 40 sec 35 sec 30 sec
Wk4 Rest Wk5 Rest Wk6 Rest Wk7 Rest
45 sec 40 sec 35 sec 30 sec
45 sec 40 sec 35 sec 30 sec
45 sec 40 sec 35 sec 30 sec
45 sec 40 sec 35 sec 30 sec
45 sec 40 sec 35 sec 30 sec
45 sec 40 sec 35 sec 30 sec
45 sec 40 sec 35 sec 30 sec
45 sec 40 sec 35 sec 30 sec
Suggested Order of Programs Link
ABBH I Anti-Bodybuilding Hypertrophy I http://www.t-nation.com/free_online_article/sports_body_tra
ABBH II Anti-Bodybuilding Hypertrophy II http://www.t-nation.com/free_online_article/sports_body_tra
SFM Strength Focused Mesocycle http://tnation.t-nation.com/free_online_article/sports_body_
SOB SOB Training http://tnation.t-nation.com/free_online_article/sports_body_
TTT Triple Total Training http://tnation.t-nation.com/free_online_article/sports_body_
HH Hybrid Hypertrophy http://www.t-nation.com/readTopic.do?id=580380
WM Waterbury Method http://www.t-nation.com/readTopic.do?id=534922
TBT Total Body Training http://www.t-nation.com/readTopic.do?id=508031
QD Quattro Dynamo http://www.t-nation.com/readTopic.do?id=459216
SC Singles Club http://www.t-nation.com/readTopic.do?id=459290
BBB Big Boy Basics http://www.t-nation.com/readTopic.do?id=459533
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NB3 Next Big 3
OSC Outlaw Strength & Conditioning http://www.t-nation.com/readTopic.do?id=459262
 Comment
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Increase size & strength
e_online_article/sports_body_training_performance/the_antibodybuilding_hypertrophy_program_ii
Increase size & strength
ree_online_article/sports_body_training_performance/strengthfocused_mesocycle;jsessionid=1D92EBE65F7852C802841602D
Strength increase
ree_online_article/sports_body_training_performance/sob_training
Increase size & strength
ree_online_article/sports_body_training_performance/triple_total_training;jsessionid=8CF38256AC889373BC6662D59F43264
Good conditioning
adTopic.do?id=580380 Increase size & strength
adTopic.do?id=534922 Increase size & strength
adTopic.do?id=508031
adTopic.do?id=459216 Strength increase
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adTopic.do?id=459533

Fat Loss or in season football, etc

adTopic.do?id=459262 Fat Loss & Overall Conditioning