Chad Waterbury's Programs

Anti-Bodybuilding Hypertrophy I
by Chad Waterbury
Original Article Can be Found on T-Nation @ http://www.t-nation.com/findArticle.do?article=244anti2
Day 1 (80% of 1RM) Flat BB Bench Presses BB Rows Day 3 (60% of 1RM) BB Front Squats Hanging Pikes Standing Calf Raises Day 5 (60% of 1RM) Dips Chin-Ups Day 7 (80% of 1RM) Deadlifts Seated Calf Raises Decline Sit-Ups Day 25 (80% of 1RM) Dips Chin-Ups Day 27 (60% of 1RM) Deadlifts Seated Calf Raises Decline Sit-Ups Day 29 (60% of 1RM) Flat BB Bench Presses BB Rows Day 31 (80% of 1RM) BB Front Squats Hanging Pikes Standing Calf Raises Sets/Reps 10 x 3 10 x 3 Sets/Reps 5 x 10 5 x 10 5 x 10 Sets/Reps 5 x 10 5 x 10 Sets/Reps 10 x 3 10 x 3 10 x 3 Sets/Reps 10 x 3 10 x 3 Sets/Reps 5 x 10 5 x 10 5 x 10 Sets/Reps 5 x 10 5 x 10 Sets/Reps 10 x 3 10 x 3 10 x 3 Rest 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. 1RM Weight Day 9 (80% of 1RM) Flat BB Bench Presses BB Rows Weight Day 11 (65% of 1RM) BB Front Squats Hanging Pikes Standing Calf Raises Weight Day 13 (65% of 1RM) Dips Chin-Ups Weight Day 15 (80% of 1RM) Deadlifts Seated Calf Raises Decline Sit-Ups Weight Day 33 (80% of 1RM) Dips Chin-Ups Weight Day 35 (65% of 1RM) Deadlifts Seated Calf Raises Decline Sit-Ups Weight Day 37 (65% of 1RM) Flat BB Bench Presses BB Rows Weight Day 39 (80% of 1RM) BB Front Squats Hanging Pikes Standing Calf Raises Sets/Reps 10 x 4 10 x 4 Sets/Reps 5 x 10 5 x 10 5 x 10 Sets/Reps 5 x 10 5 x 10 Sets/Reps 10 x 4 10 x 4 10 x 4 Sets/Reps 10 x 4 10 x 4 Sets/Reps 5 x 10 5 x 10 5 x 10 Sets/Reps 5 x 10 5 x 10 Sets/Reps 10 x 4 10 x 4 10 x 4 Rest 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. 1RM Weight Day 17 (80% of 1RM) Flat BB Bench Presses BB Rows Weight Day 19 (70% of 1RM) BB Front Squats Hanging Pikes Standing Calf Raises Weight Day 21 (70% of 1RM) Dips Chin-Ups Weight Day 23 (80% of 1RM) Deadlifts Seated Calf Raises Decline Sit-Ups Weight Day 41 (80% of 1RM) Dips Chin-Ups Weight Day 43 (70% of 1RM) Deadlifts Seated Calf Raises Decline Sit-Ups Weight Day 45 (70% of 1RM) Flat BB Bench Presses BB Rows Weight Day 47 (80% of 1RM) BB Front Squats Hanging Pikes Standing Calf Raises Sets/Reps 10 x 5 10 x 5 Sets/Reps 5 x 10 5 x 10 5 x 10 Sets/Reps 5 x 10 5 x 10 Sets/Reps 10 x 5 10 x 5 10 x 5 Sets/Reps 10 x 5 10 x 5 Sets/Reps 5 x 10 5 x 10 5 x 10 Sets/Reps 5 x 10 5 x 10 Sets/Reps 10 x 5 10 x 5 10 x 5 Rest 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. 1RM 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 Flat DB Bench Press Decline BB Bench Press Seated Cable Rows Bentover BB Rows Day 3 Partial BB Deadlifts Standing Cable Crunches Leg Press Calf Raises Day 5 Standing Military Press Chin-Ups Triceps Dips Upright Rows Day 7 Back Squats w/ full ROM Standing Cable Crunches Donkey Calf Raises Day 25 Standing Military Press Chin-Ups Triceps Dips Upright Rows Day 27 Back Squats w/ full ROM Standing Cable Crunches Donkey Calf Raises Day 29 Flat DB Bench Press Decline BB Bench Press Seated Cable Rows Bentover BB Rows Day 31 Partial BB Deadlifts Standing Cable Crunches Leg Press Calf Raises Sets/Reps 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM Sets/Reps 4 x 12 @ 15RM 4 x 12 @ 15RM 4 x 12 @ 15RM Sets/Reps 3 x 12 @ 15RM 3 x 12 @ 15RM 3 x 12 @ 15RM 3 x 12 @ 15RM Sets/Reps 6 x 5 @ 7RM 6 x 5 @ 7RM 6 x 5 @ 7RM Sets/Reps 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM Sets/Reps 4 x 12 @ 15RM 4 x 12 @ 15RM 4 x 12 @ 15RM Sets/Reps 3 x 12 @ 15RM 3 x 12 @ 15RM 3 x 12 @ 15RM 3 x 12 @ 15RM Sets/Reps 6 x 5 @ 7RM 6 x 5 @ 7RM 6 x 5 @ 7RM Rest 60 sec. 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. Rest 75 sec. 75 sec. 75 sec. 75 sec. Rest 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. Rest 75 sec. 75 sec. 75 sec. 75 sec. Rest 60 sec. 60 sec. 60 sec. Weight Day 9 Flat DB Bench Press Decline BB Bench Press Seated Cable Rows Bentover BB Rows Weight Day 11 Partial BB Deadlifts Standing Cable Crunches Leg Press Calf Raises Weight Day 13 Standing Military Press Chin-Ups Triceps Dips Upright Rows Weight Day 15 Back Squats w/ full ROM Standing Cable Crunches Donkey Calf Raises Weight Day 33 Standing Military Press Chin-Ups Triceps Dips Upright Rows Weight Day 35 Back Squats w/ full ROM Standing Cable Crunches Donkey Calf Raises Weight Day 37 Flat DB Bench Press Decline BB Bench Press Seated Cable Rows Bentover BB Rows Weight Day 39 Partial BB Deadlifts Standing Cable Crunches Leg Press Calf Raises Sets/Reps 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM Sets/Reps 4 x 12 @ 15RM 4 x 12 @ 15RM 4 x 12 @ 15RM Sets/Reps 3 x 12 @ 15RM 3 x 12 @ 15RM 3 x 12 @ 15RM 3 x 12 @ 15RM Sets/Reps 6 x 5 @ 7RM 6 x 5 @ 7RM 6 x 5 @ 7RM Sets/Reps 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM Sets/Reps 4 x 12 @ 15RM 4 x 12 @ 15RM 4 x 12 @ 15RM Sets/Reps 3 x 12 @ 15RM 3 x 12 @ 15RM 3 x 12 @ 15RM 3 x 12 @ 15RM Sets/Reps 6 x 5 @ 7RM 6 x 5 @ 7RM 6 x 5 @ 7RM Rest 60 sec. 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. Rest 75 sec. 75 sec. 75 sec. 75 sec. Rest 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. Rest 75 sec. 75 sec. 75 sec. 75 sec. Rest 60 sec. 60 sec. 60 sec. Weight +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% Day 17 Flat DB Bench Press Decline BB Bench Press Seated Cable Rows Bentover BB Rows Day 19 Partial BB Deadlifts Standing Cable Crunches Leg Press Calf Raises Day 21 Standing Military Press Chin-Ups Triceps Dips Upright Rows Day 23 Back Squats w/ full ROM Standing Cable Crunches Donkey Calf Raises Day 41 Standing Military Press Chin-Ups Triceps Dips Upright Rows Day 43 Back Squats w/ full ROM Standing Cable Crunches Donkey Calf Raises Day 45 Flat DB Bench Press Decline BB Bench Press Seated Cable Rows Bentover BB Rows Day 47 Partial BB Deadlifts Standing Cable Crunches Leg Press Calf Raises Sets/Reps 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM Sets/Reps 4 x 12 @ 15RM 4 x 12 @ 15RM 4 x 12 @ 15RM Sets/Reps 3 x 12 @ 15RM 3 x 12 @ 15RM 3 x 12 @ 15RM 3 x 12 @ 15RM Sets/Reps 6 x 5 @ 7RM 6 x 5 @ 7RM 6 x 5 @ 7RM Sets/Reps 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM Sets/Reps 4 x 12 @ 15RM 4 x 12 @ 15RM 4 x 12 @ 15RM Sets/Reps 3 x 12 @ 15RM 3 x 12 @ 15RM 3 x 12 @ 15RM 3 x 12 @ 15RM Sets/Reps 6 x 5 @ 7RM 6 x 5 @ 7RM 6 x 5 @ 7RM Rest 60 sec. 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. Rest 75 sec. 75 sec. 75 sec. 75 sec. Rest 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. 60 sec. Rest 60 sec. 60 sec. 60 sec. Rest 75 sec. 75 sec. 75 sec. 75 sec. Rest 60 sec. 60 sec. 60 sec. Weight +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5%
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 A1 - Good Mornings A2 - Dips B1 - Chin-Ups B2 - Front Squats Jump Rope - 5 Minutes Day 2 Day 3 A1 - St. BB Military Presses A2 - Box Squats B1 - Glute Ham Raise B2 - Seated Rows Jumping Jacks - 5 Minutes Day 4 Day 5 A1 - Power Cleans A2 - Pull-Ups B1 - Rack Lockouts B2 - Lunges Jump Rope - 5 Minutes Day 6 Day 7 Day 15 A1 - Good Mornings A2 - Dips B1 - Chin-Ups B2 - Front Squats Jump Rope - 5 Minutes Day 16 Day 17 A1 - St. BB Military Presses A2 - Box Squats B1 - Glute Ham Raise B2 - Seated Rows Jumping Jacks - 5 Minutes Day 18 Day 19 A1 - Power Cleans A2 - Pull-Ups B1 - Rack Lockouts B2 - Lunges Jump Rope - 5 Minutes Day 20 Day 21 Sets/Reps 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM Rest Sets/Reps 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM Rest Sets/Reps 3 x 3 @ 5RM 3 x 3 @ 5RM 3 x 3 @ 5RM 3 x 3 @ 5RM Rest Rest Sets/Reps 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM Rest Sets/Reps 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM Rest Sets/Reps 3 x 3 @ 5RM 3 x 3 @ 5RM 3 x 3 @ 5RM 3 x 3 @ 5RM Rest Rest Rest 90 sec. 90 sec. 90 sec. 90 sec. Rest Rest 120 sec. 120 sec. 120 sec. 120 sec. Rest Rest 90 sec. 90 sec. 90 sec. 90 sec. Rest Rest Rest 90 sec. 90 sec. 90 sec. 90 sec. Rest Rest 120 sec. 120 sec. 120 sec. 120 sec. Rest Rest 90 sec. 90 sec. 90 sec. 90 sec. Rest Rest Weight Day 8 A1 - Good Mornings A2 - Dips B1 - Chin-Ups B2 - Front Squats Jump Rope - 5 Minutes Day 9 Day 10 A1 - St. BB Military Presses A2 - Box Squats B1 - Glute Ham Raise B2 - Seated Rows Jumping Jacks - 5 Minutes Day 11 Day 12 A1 - Power Cleans A2 - Pull-Ups B1 - Rack Lockouts B2 - Lunges Jump Rope - 5 Minutes Day 13 Day 14 Day 22 A1 - Good Mornings A2 - Dips B1 - Chin-Ups B2 - Front Squats Jump Rope - 5 Minutes Day 23 Day 24 A1 - St. BB Military Presses A2 - Box Squats B1 - Glute Ham Raise B2 - Seated Rows Jumping Jacks - 5 Minutes Day 25 Day 26 A1 - Power Cleans A2 - Pull-Ups B1 - Rack Lockouts B2 - Lunges Jump Rope - 5 Minutes Day 27 Day 28 Sets/Reps 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM Rest Sets/Reps 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM Rest Sets/Reps 3 x 3 @ 5RM 3 x 3 @ 5RM 3 x 3 @ 5RM 3 x 3 @ 5RM Rest Rest Sets/Reps 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM 3 x 5 @ 7RM Rest Sets/Reps 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM Rest Sets/Reps 3 x 3 @ 5RM 3 x 3 @ 5RM 3 x 3 @ 5RM 3 x 3 @ 5RM Rest Rest Rest 90 sec. 90 sec. 90 sec. 90 sec. Rest Rest 120 sec. 120 sec. 120 sec. 120 sec. Rest Rest 90 sec. 90 sec. 90 sec. 90 sec. Rest Rest Rest 90 sec. 90 sec. 90 sec. 90 sec. Rest Rest 120 sec. 120 sec. 120 sec. 120 sec. Rest Rest 90 sec. 90 sec. 90 sec. 90 sec. Rest Rest Weight
+2.5% +2.5% +2.5% +2.5%

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+2.5% +2.5% +2.5% +2.5%

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+2.5% +2.5% +2.5% +2.5%

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+2.5% +2.5% +2.5% +2.5%

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+2.5% +2.5% +2.5% +2.5%

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+2.5% +2.5% +2.5% +2.5%

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+2.5% +2.5% +2.5% +2.5%

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+2.5% +2.5% +2.5% +2.5%

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SOB Training
by Chad Waterbury
Day 1 BB Bench Press Chin Ups Deadlift Standing Calf Raises Day 2 Day 3 BB Squat Laying DB Rows Standing Military DB Press French Presses Day 4 Day 5 Lat pulldown Romanian Deadlift DB Bench Press Sit-ups Day 6 Day 7 Front Squat Dips BB Rows Standing BB Curls Day 8 (optional) Day 17 BB Bench Press Chin Ups Deadlift Standing Calf Raises Day 18 Day 19 BB Squat Laying DB Rows Standing Military DB Press French Presses Day 20 Day 21 Lat pulldown Romanian Deadlift DB Bench Press Sit-ups Day 22 Day 23 Front Squat Dips BB Rows Standing BB Curls Day 24 (optional) Sets/Reps 10 x 3 @ 6RM 10 x 3 @ 6RM 10 x 3 @ 6RM 10 x 3 @ 6RM GPP or Cardio Sets/Reps 2 x 30 @ 34 RM 2 x 30 @ 34 RM 2 x 30 @ 34 RM 2 x 30 @ 34 RM GPP or Cardio Sets/Reps 2 x 30 @ 34 RM 2 x 30 @ 34 RM 2 x 30 @ 34 RM 2 x 30 @ 34 RM GPP or Cardio Sets/Reps 10 x 3 @ 6RM 10 x 3 @ 6RM 10 x 3 @ 6RM 10 x 3 @ 6RM GPP or Cardio Sets/Reps 12 x 2 @ 5RM 12 x 2 @ 5RM 12 x 2 @ 5RM 12 x 2 @ 5RM GPP or Cardio Sets/Reps 1 x 50 @ 50 RM 1 x 50 @ 50 RM 1 x 50 @ 50 RM 1 x 50 @ 50 RM GPP or Cardio Sets/Reps 1 x 50 @ 50 RM 1 x 50 @ 50 RM 1 x 50 @ 50 RM 1 x 50 @ 50 RM GPP or Cardio Sets/Reps 12 x 2 @ 5RM 12 x 2 @ 5RM 12 x 2 @ 5RM 12 x 2 @ 5RM GPP or Cardio Rest 75 sec 75 sec 75 sec 75 sec Rest 180 sec 180 sec 180 sec 180 sec Rest 180 sec 180 sec 180 sec 180 sec Rest 75 sec 75 sec 75 sec 75 sec Rest 75 sec 75 sec 75 sec 75 sec Rest 180 sec 180 sec 180 sec 180 sec Rest 180 sec 180 sec 180 sec 180 sec Rest 75 sec 75 sec 75 sec 75 sec Weight Day 9 BB Bench Press Pull Ups Good Mornings Sit-ups Day 10 Day 11 BB Squat BB Rows Standing Military BB Press Standing Hammer Curls Day 12 Day 13 Chin-ups (or lat pulldown) Sumo Deadlift DB Bench Press Donkey Calf Raises Day 14 Day 15 Front Squat Dips Laying DB Rows Close Grip Bench Press Day 16 Day 25 BB Bench Press Pull Ups Good Mornings Sit-ups Day 26 Day 27 BB Squat BB Rows Standing Military BB Press Standing Hammer Curls Day 28 Day 29 Chin-ups (or lat pulldown) Sumo Deadlift DB Bench Press Donkey Calf Raises Day 30 Day 31 Front Squat Dips Laying DB Rows Close Grip Bench Press Day 32 Sets/Reps 6 x 5 @ 8RM 6 x 5 @ 8RM 6 x 5 @ 8RM 6 x 5 @ 8RM GPP or Cardio Sets/Reps 4 x 15 @ 18RM 4 x 15 @ 18RM 4 x 15 @ 18RM 4 x 15 @ 18RM GPP or Cardio Sets/Reps 4 x 15 @ 18RM 4 x 15 @ 18RM 4 x 15 @ 18RM 4 x 15 @ 18RM GPP or Cardio Sets/Reps 6 x 5 @ 8RM 6 x 5 @ 8RM 6 x 5 @ 8RM 6 x 5 @ 8RM Rest Sets/Reps 10 x 3 @ 6RM 10 x 3 @ 6RM 10 x 3 @ 6RM 10 x 3 @ 6RM GPP or Cardio Sets/Reps 3 x 20 @ 24RM 3 x 20 @ 24RM 3 x 20 @ 24RM 3 x 20 @ 24RM GPP or Cardio Sets/Reps 3 x 20 @ 24RM 3 x 20 @ 24RM 3 x 20 @ 24RM 3 x 20 @ 24RM GPP or Cardio Sets/Reps 10 x 3 @ 6RM 10 x 3 @ 6RM 10 x 3 @ 6RM 10 x 3 @ 6RM Rest Rest 75 sec 75 sec 75 sec 75 sec Rest 120 sec 120 sec 120 sec 120 sec Rest 120 sec 120 sec 120 sec 120 sec Rest 75 sec 75 sec 75 sec 75 sec Rest Rest 60 sec 60 sec 60 sec 60 sec Rest 120 sec 120 sec 120 sec 120 sec Rest 120 sec 120 sec 120 sec 120 sec Rest 60 sec 60 sec 60 sec 60 sec Rest Weight
15-20 min Weight
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Triple Total Training

by Chad Waterbury
Day 1 Sets/Reps A1 - Front Squats 6 x 3 @ 5RM A2 - Chin-Ups 6 x 3 @ 5RM B1 - Decline Bench Presses 6 x 3 @ 5RM B2 - Back Extensions 6 x 3 @ 5RM C1 - DB Side Bends 6 x 3 @ 5RM C2 - Standing Calf Raises 6 x 3 @ 5RM Day 2 Cardio Day 3 Sets/Reps A1 - Shoulder Presses 2 x 24 @ 26RM A2 - Reverse Lunges 2 x 24 @ 26RM B1 - Tricep Dips 2 x 24 @ 26RM B2 - Standing Upright Rows 2 x 24 @ 26RM C1 - Standing BB Curls 2 x 24 @ 26RM C2 - DB Side Raises 2 x 24 @ 26RM Day 4 Cardio Day 5 Sets/Reps A - Box Squats 8 x 3 @ 18RM B - Push-Ups 8 x 3 @ 18RM C - Seated Cable Rows 8 x 3 @ 18RM D - Sit-Ups 8 x 3 @ 18RM Day 6 Cardio Off Day 7 Day 22 Sets/Reps A1 - Front Squats 6 x 3 @ 5RM A2 - Chin-Ups 6 x 3 @ 5RM B1 - Decline Bench Presses 6 x 3 @ 5RM B2 - Back Extensions 6 x 3 @ 5RM C1 - DB Side Bends 6 x 3 @ 5RM C2 - Standing Calf Raises 6 x 3 @ 5RM Day 23 Cardio Day 24 Sets/Reps A1 - Shoulder Presses 2 x 24 @ 26RM A2 - Reverse Lunges 2 x 24 @ 26RM B1 - Tricep Dips 2 x 24 @ 26RM B2 - Standing Upright Rows 2 x 24 @ 26RM C1 - Standing BB Curls 2 x 24 @ 26RM C2 - DB Side Raises 2 x 24 @ 26RM Day 25 Cardio Day 26 Sets/Reps A - Box Squats 8 x 3 @ 18RM B - Push-Ups 8 x 3 @ 18RM C - Seated Cable Rows 8 x 3 @ 18RM D - Sit-Ups 8 x 3 @ 18RM Day 27 Cardio Day 28 Off Rest Weight Day 8 Sets/Reps 60 sec. A1 - Front Squats 6 x 3 @ 5RM 60 sec. A2 - Chin-Ups 6 x 3 @ 5RM 60 sec. B1 - Decline Bench Presses 6 x 3 @ 5RM 60 sec. B2 - Back Extensions 6 x 3 @ 5RM 60 sec. C1 - DB Side Bends 6 x 3 @ 5RM 60 sec. C2 - Standing Calf Raises 6 x 3 @ 5RM Cardio Day 9 Cardio Rest Weight Day 10 Sets/Reps 90 sec. A1 - Shoulder Presses 2 x 24 @ 26RM 90 sec. A2 - Reverse Lunges 2 x 24 @ 26RM 90 sec. B1 - Tricep Dips 2 x 24 @ 26RM 90 sec. B2 - Standing Upright Rows 2 x 24 @ 26RM 90 sec. C1 - Standing BB Curls 2 x 24 @ 26RM 90 sec. C2 - DB Side Raises 2 x 24 @ 26RM Cardio Day 11 Cardio Rest Weight Day 12 Sets/Reps 60 sec. A - Box Squats 8 x 3 @ 18RM 60 sec. B - Push-Ups 8 x 3 @ 18RM 60 sec. C - Seated Cable Rows 8 x 3 @ 18RM 60 sec. D - Sit-Ups 8 x 3 @ 18RM Cardio Day 13 Cardio Off Day 14 Off Rest 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. Cardio Rest 90 sec. 90 sec. 90 sec. 90 sec. 90 sec. 90 sec. Cardio Rest 45 sec. 45 sec. 45 sec. 45 sec. Cardio Off Weight +2.5% +2.5% +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% +2.5% +2.5% +2.5% Weight Day 29 A1 - Front Squats A2 - Chin-Ups B1 - Decline Bench Presses B2 - Back Extensions C1 - DB Side Bends C2 - Standing Calf Raises Day 30 Day 31 A1 - Shoulder Presses A2 - Reverse Lunges B1 - Tricep Dips B2 - Standing Upright Rows C1 - Standing BB Curls C2 - DB Side Raises Day 32 Day 33 A - Box Squats B - Push-Ups C - Seated Cable Rows D - Sit-Ups Day 34 Day 35 Sets/Reps 6 x 3 @ 5RM 6 x 3 @ 5RM 6 x 3 @ 5RM 6 x 3 @ 5RM 6 x 3 @ 5RM 6 x 3 @ 5RM Cardio Sets/Reps 2 x 24 @ 26RM 2 x 24 @ 26RM 2 x 24 @ 26RM 2 x 24 @ 26RM 2 x 24 @ 26RM 2 x 24 @ 26RM Cardio Sets/Reps 8 x 3 @ 18RM 8 x 3 @ 18RM 8 x 3 @ 18RM 8 x 3 @ 18RM Cardio Off Rest 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. Cardio Rest 90 sec. 90 sec. 90 sec. 90 sec. 90 sec. 90 sec. Cardio Rest 55 sec. 55 sec. 55 sec. 55 sec. Cardio Off Rest 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. Cardio Rest 90 sec. 90 sec. 90 sec. 90 sec. 90 sec. 90 sec. Cardio Rest 40 sec. 40 sec. 40 sec. 40 sec. Cardio Off Weight +2.5% +2.5% +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% +2.5% +2.5% +2.5% Weight Day 15 A1 - Front Squats A2 - Chin-Ups B1 - Decline Bench Presses B2 - Back Extensions C1 - DB Side Bends C2 - Standing Calf Raises Day 16 Day 17 A1 - Shoulder Presses A2 - Reverse Lunges B1 - Tricep Dips B2 - Standing Upright Rows C1 - Standing BB Curls C2 - DB Side Raises Day 18 Day 19 A - Box Squats B - Push-Ups C - Seated Cable Rows D - Sit-Ups Day 20 Day 21 Day 36 A1 - Front Squats A2 - Chin-Ups B1 - Decline Bench Presses B2 - Back Extensions C1 - DB Side Bends C2 - Standing Calf Raises Day 37 Day 38 A1 - Shoulder Presses A2 - Reverse Lunges B1 - Tricep Dips B2 - Standing Upright Rows C1 - Standing BB Curls C2 - DB Side Raises Day 39 Day 40 A - Box Squats B - Push-Ups C - Seated Cable Rows D - Sit-Ups Day 41 Day 42 Sets/Reps 6 x 3 @ 5RM 6 x 3 @ 5RM 6 x 3 @ 5RM 6 x 3 @ 5RM 6 x 3 @ 5RM 6 x 3 @ 5RM Cardio Sets/Reps 2 x 24 @ 26RM 2 x 24 @ 26RM 2 x 24 @ 26RM 2 x 24 @ 26RM 2 x 24 @ 26RM 2 x 24 @ 26RM Cardio Sets/Reps 8 x 3 @ 18RM 8 x 3 @ 18RM 8 x 3 @ 18RM 8 x 3 @ 18RM Cardio Off Sets/Reps 6 x 3 @ 5RM 6 x 3 @ 5RM 6 x 3 @ 5RM 6 x 3 @ 5RM 6 x 3 @ 5RM 6 x 3 @ 5RM Cardio Sets/Reps 2 x 24 @ 26RM 2 x 24 @ 26RM 2 x 24 @ 26RM 2 x 24 @ 26RM 2 x 24 @ 26RM 2 x 24 @ 26RM Cardio Sets/Reps 8 x 3 @ 18RM 8 x 3 @ 18RM 8 x 3 @ 18RM 8 x 3 @ 18RM Cardio Off Rest 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. Cardio Rest 90 sec. 90 sec. 90 sec. 90 sec. 90 sec. 90 sec. Cardio Rest 50 sec. 50 sec. 50 sec. 50 sec. Cardio Off Rest 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. Cardio Rest 90 sec. 90 sec. 90 sec. 90 sec. 90 sec. 90 sec. Cardio Rest 35 sec. 35 sec. 35 sec. 35 sec. Cardio Off Weight +2.5% +2.5% +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% +2.5% +2.5% +2.5% Weight
Weight +2.5% +2.5% +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% +2.5% +2.5% +2.5% Weight
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Hybrid Hyptrophy
by Chad Waterbury
Day 1 Close Grip BB Bench BB Skull Crushers BB Deadlift Front Squats Chin-ups Strt arm cable pulldowns Day 2 Day 3 Power Cleans BB Back Squats Decline sit-ups Cable crunches Incline BB Bench Press Standing DB Military Press Day 4 Day 5 Dips French Presses Bent over BB rows DB rear delt side raises Rack pulls with DB or BB Box Squats Day 6 Day 7 Day 15 Close Grip BB Bench BB Skull Crushers BB Deadlift Front Squats Chin-ups Strt arm cable pulldowns Day 16 Day 17 Power Cleans BB Back Squats Decline sit-ups Cable crunches Incline BB Bench Press Standing DB Military Press Day 18 Day 19 Dips French Presses Bent over BB rows DB rear delt side raises Rack pulls with DB or BB Box Squats Day 20 Day 21 Sets/Reps 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM Cardio Sets/Reps 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM Cardio Sets/Reps 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM Cardio Off Sets/Reps 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM Cardio Sets/Reps 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM Cardio Sets/Reps 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM Cardio Off Rest 60 sec. 180sec. 75 sec. 180sec. 75 sec. 75 sec. Cardio Rest 75 sec. 240sec. 60 sec. 180sec. 60 sec. 180sec. Cardio Rest 60 sec. 180sec. 60 sec. 180sec. 75 sec. 240sec. Cardio Off Rest 60 sec. 180sec. 75 sec. 180sec. 75 sec. 75 sec. Cardio Rest 75 sec. 240sec. 60 sec. 180sec. 60 sec. 180sec. Cardio Rest 60 sec. 180sec. 60 sec. 180sec. 75 sec. 240sec. Cardio Off Weight Day 8 Close Grip BB Bench BB Skull Crushers BB Deadlift Front Squats Chin-ups Strt arm cable pulldowns Day 9 Day 10 Power Cleans BB Back Squats Decline sit-ups Cable crunches Incline BB Bench Press Standing DB Military Press Day 11 Day 12 Dips French Presses Bent over BB rows DB rear delt side raises Rack pulls with DB or BB Box Squats Day 13 Day 14 Day 22 Close Grip BB Bench BB Skull Crushers BB Deadlift Front Squats Chin-ups Strt arm cable pulldowns Day 23 Day 24 Power Cleans BB Back Squats Decline sit-ups Cable crunches Incline BB Bench Press Standing DB Military Press Day 25 Day 26 Dips French Presses Bent over BB rows DB rear delt side raises Rack pulls with DB or BB Box Squats Day 27 Day 28 Sets/Reps 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM Cardio Sets/Reps 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM Cardio Sets/Reps 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM Cardio Off Sets/Reps 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM Cardio Sets/Reps 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM Cardio Sets/Reps 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM 4x3 @ 6,5,3,3RM 1 x 12-14 @ 14RM Cardio Off Rest 60 sec. 180sec. 75 sec. 180sec. 75 sec. 75 sec. Cardio Rest 75 sec. 240sec. 60 sec. 180sec. 60 sec. 180sec. Cardio Rest 60 sec. 180sec. 60 sec. 180sec. 75 sec. 240sec. Cardio Off Rest 60 sec. 180sec. 75 sec. 180sec. 75 sec. 75 sec. Cardio Rest 75 sec. 240sec. 60 sec. 180sec. 60 sec. 180sec. Cardio Rest 60 sec. 180sec. 60 sec. 180sec. 75 sec. 240sec. Cardio Off Weight +2.5% +2.5% +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% +2.5% +2.5% +2.5%
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Weight +2.5% +2.5% +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% +2.5% +2.5% +2.5%
Waterbury Method
by Chad Waterbury
Day 1 (80% of 1 RM OR 6 RM) BB Back Squats A1 - Dips A2 - Bent over BB or DB Rows B1 - Skull Crushers B2 - Standing BB Curls Hanging Leg Raises Day 2 Day 3 BB or DB Bench Press A1 - Partial DB Deadlift (Rom. DL) A2 - Standing BB Military Press B1 - Standing Calf Raise B2 - Upright Rows Tricep Pressdowns (or Fr. Press) Day 4 Day 5 Chin-Ups A1 - Decline BB or DB Bench Pr. A2 - Standing Hammer Curls B1 - Seated Calf Raises B2 - Glute/Ham Raise or Leg Curl Lunges or Step-Ups Day 6 Day 7 Day 15 BB Back Squats A1 - Dips A2 - Bent over BB or DB Rows B1 - Skull Crushers B2 - Standing BB Curls Hanging Leg Raises Day 16 Day 17 BB or DB Bench Press A1 - Partial DB Deadlift (Rom. DL) A2 - Standing BB Military Press B1 - Standing Calf Raise B2 - Upright Rows Tricep Pressdowns (or Fr. Press) Day 18 Day 19 Chin-Ups A1 - Decline BB or DB Bench Pr. A2 - Standing Hammer Curls B1 - Seated Calf Raises B2 - Glute/Ham Raise or Leg Curl Lunges or Step-Ups Day 20 Day 21 Sets/Reps 10 x 3 4x6 4x6 4x6 4x6 4x6 Cardio / GPP Sets/Reps 10 x 3 4x6 4x6 4x6 4x6 4x6 Cardio / GPP Sets/Reps 10 x 3 4x6 4x6 4x6 4x6 4x6 Cardio / GPP Rest Sets/Reps 10 x 3 4x6 4x6 4x6 4x6 4x6 Cardio / GPP Sets/Reps 10 x 3 4x6 4x6 4x6 4x6 4x6 Cardio / GPP Sets/Reps 10 x 3 4x6 4x6 4x6 4x6 4x6 Cardio / GPP Rest Rest 70 sec 60 sec 60 sec 60 sec 60 sec 60 sec Rest 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec Rest 70 sec 60 sec 60 sec 60 sec 60 sec 60 sec Rest Rest 70 sec 60 sec 60 sec 60 sec 60 sec 60 sec Rest 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec Rest 70 sec 60 sec 60 sec 60 sec 60 sec 60 sec Rest Weight Day 8 BB Back Squats A1 - Dips A2 - Bent over BB or DB Rows B1 - Skull Crushers B2 - Standing BB Curls Hanging Leg Raises Day 9 Day 10 BB or DB Bench Press A1 - Partial DB Deadlift (Rom. DL A2 - Standing BB Military Press B1 - Standing Calf Raise B2 - Upright Rows Tricep Pressdowns (or Fr. Press) Day 11 Day 12 Chin-Ups A1 - Decline BB or DB Bench Pr. A2 - Standing Hammer Curls B1 - Seated Calf Raises B2 - Glute/Ham Raise or Leg Cur Lunges or Step-Ups Day 13 Day 14 Day 22 BB Back Squats A1 - Dips A2 - Bent over BB or DB Rows B1 - Skull Crushers B2 - Standing BB Curls Hanging Leg Raises Day 23 Day 24 BB or DB Bench Press A1 - Partial DB Deadlift (Rom. DL A2 - Standing BB Military Press B1 - Standing Calf Raise B2 - Upright Rows Tricep Pressdowns (or Fr. Press) Day 25 Day 26 Chin-Ups A1 - Decline BB or DB Bench Pr. A2 - Standing Hammer Curls B1 - Seated Calf Raises B2 - Glute/Ham Raise or Leg Cur Lunges or Step-Ups Day 27 Day 28 Sets/Reps 10 x 3 4x6 4x6 4x6 4x6 4x6 Cardio / GPP Sets/Reps 10 x 3 4x6 4x6 4x6 4x6 4x6 Cardio / GPP Sets/Reps 10 x 3 4x6 4x6 4x6 4x6 4x6 Cardio / GPP Rest Sets/Reps 10 x 3 4x6 4x6 4x6 4x6 4x6 Cardio / GPP Sets/Reps 10 x 3 4x6 4x6 4x6 4x6 4x6 Cardio / GPP Sets/Reps 10 x 3 4x6 4x6 4x6 4x6 4x6 Cardio / GPP Rest Rest 70 sec 60 sec 60 sec 60 sec 60 sec 60 sec Rest 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec Rest 70 sec 60 sec 60 sec 60 sec 60 sec 60 sec Rest Rest 70 sec 60 sec 60 sec 60 sec 60 sec 60 sec Rest 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec Rest 70 sec 60 sec 60 sec 60 sec 60 sec 60 sec Rest Weight
+2.5% +2.5% +2.5% +2.5% +2.5% +2.5%

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+2.5% +2.5% +2.5% +2.5% +2.5% +2.5%

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+2.5% +2.5% +2.5% +2.5% +2.5% +2.5%

Rest Weight
Rest Weight
+2.5% +2.5% +2.5% +2.5% +2.5% +2.5%

Weight
+2.5% +2.5% +2.5% +2.5% +2.5% +2.5%

Weight
+2.5% +2.5% +2.5% +2.5% +2.5% +2.5%

Weight
+2.5% +2.5% +2.5% +2.5% +2.5% +2.5%

Weight
+2.5% +2.5% +2.5% +2.5% +2.5% +2.5%

Rest
+2.5% +2.5% +2.5% +2.5% +2.5% +2.5%

Rest
Total Body Training (Page 1)

by Chad Waterbury
Workout 1 CCCCSJ SJ Workout 2 CCCCSJ SJ Workout 3 CCCCSJ SJ Workout 1 CCCCSJ SJ Workout 2 CCCCSJ SJ Workout 3 CCCCSJ SJ Week 1 (Straight Sets) Sets / Reps Rest 3x5 60 sec. 3x5 60 sec. 3x5 60 sec. 3x5 60 sec. 3x5 60 sec. 3x5 60 sec. Sets / Reps Rest 3x8 90 sec. 3x8 90 sec. 3x8 90 sec. 3x8 90 sec. 3x8 90 sec. 3x8 90 sec. Sets / Reps Rest 2 x 15 120 sec. 2 x 15 120 sec. 2 x 15 120 sec. 2 x 15 120 sec. 2 x 15 120 sec. 2 x 15 120 sec. Week 2 (Antagonistic Sets) Sets / Reps Rest 3x5 60 sec. 3x5 60 sec. 3x5 60 sec. 3x5 60 sec. 3x5 60 sec. 3x5 60 sec. Sets / Reps Rest 3x8 90 sec. 3x8 90 sec. 3x8 90 sec. 3x8 90 sec. 3x8 90 sec. 3x8 90 sec. Sets / Reps Rest 2 x 15 120 sec. 2 x 15 120 sec. 2 x 15 120 sec. 2 x 15 120 sec. 2 x 15 120 sec. 2 x 15 120 sec. Weight Workout 1 CCCCSJ SJ Workout 2 CCCCSJ SJ Workout 3 CCCCSJ SJ Workout 1 CCCCSJ SJ Workout 2 CCCCSJ SJ Workout 3 CCCCSJ SJ Week 3 (Straight Sets) Sets / Reps Rest 4x5 60 sec. 4x5 60 sec. 4x5 60 sec. 4x5 60 sec. 4x5 60 sec. 4x5 60 sec. Sets / Reps Rest 4x8 90 sec. 4x8 90 sec. 4x8 90 sec. 4x8 90 sec. 4x8 90 sec. 4x8 90 sec. Sets / Reps Rest 3 x 15 120 sec. 3 x 15 120 sec. 3 x 15 120 sec. 3 x 15 120 sec. 3 x 15 120 sec. 3 x 15 120 sec. Week 4 (Antagonistic Sets) Sets / Reps Rest 4x5 60 sec. 4x5 60 sec. 4x5 60 sec. 4x5 60 sec. 4x5 60 sec. 4x5 60 sec. Sets / Reps Rest 4x8 90 sec. 4x8 90 sec. 4x8 90 sec. 4x8 90 sec. 4x8 90 sec. 4x8 90 sec. Sets / Reps Rest 3 x 15 120 sec. 3 x 15 120 sec. 3 x 15 120 sec. 3 x 15 120 sec. 3 x 15 120 sec. 3 x 15 120 sec. Weight
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by Chad Waterbury
Workout 1 CCCCSJ SJ Workout 2 CCCCSJ SJ Workout 3 CCCCSJ SJ Workout 1 CCCCSJ SJ Workout 2 CCCCSJ SJ Workout 3 CCCCSJ SJ Week 5 (Straight Sets) Sets / Reps Rest 2 x 18 120 sec. 2 x 18 120 sec. 2 x 18 120 sec. 2 x 18 120 sec. 2 x 18 120 sec. 2 x 18 120 sec. Sets / Reps Rest 2x8 60 sec. 2x8 60 sec. 2x8 60 sec. 2x8 60 sec. 2x8 60 sec. 2x8 60 sec. Sets / Reps Rest 2 x 12 90 sec. 2 x 12 90 sec. 2 x 12 90 sec. 2 x 12 90 sec. 2 x 12 90 sec. 2 x 12 90 sec. Week 6 (Antagonistic Sets) Sets / Reps Rest 2 x 18 120 sec. 2 x 18 120 sec. 2 x 18 120 sec. 2 x 18 120 sec. 2 x 18 120 sec. 2 x 18 120 sec. Sets / Reps Rest 2x8 60 sec. 2x8 60 sec. 2x8 60 sec. 2x8 60 sec. 2x8 60 sec. 2x8 60 sec. Sets / Reps Rest 2 x 12 90 sec. 2 x 12 90 sec. 2 x 12 90 sec. 2 x 12 90 sec. 2 x 12 90 sec. 2 x 12 90 sec. Weight Workout 1 CCCCSJ SJ Workout 2 CCCCSJ SJ Workout 3 CCCCSJ SJ Workout 1 CCCCSJ SJ Workout 2 CCCCSJ SJ Workout 3 CCCCSJ SJ Week 7 (Straight Sets) Sets / Reps Rest 3 x 18 120 sec. 3 x 18 120 sec. 3 x 18 120 sec. 3 x 18 120 sec. 3 x 18 120 sec. 3 x 18 120 sec. Sets / Reps Rest 3x8 60 sec. 3x8 60 sec. 3x8 60 sec. 3x8 60 sec. 3x8 60 sec. 3x8 60 sec. Sets / Reps Rest 3 x 12 90 sec. 3 x 12 90 sec. 3 x 12 90 sec. 3 x 12 90 sec. 3 x 12 90 sec. 3 x 12 90 sec. Week 8 (Antagonistic Sets) Sets / Reps Rest 3 x 18 120 sec. 3 x 18 120 sec. 3 x 18 120 sec. 3 x 18 120 sec. 3 x 18 120 sec. 3 x 18 120 sec. Sets / Reps Rest 3x8 60 sec. 3x8 60 sec. 3x8 60 sec. 3x8 60 sec. 3x8 60 sec. 3x8 60 sec. Sets / Reps Rest 3 x 12 90 sec. 3 x 12 90 sec. 3 x 12 90 sec. 3 x 12 90 sec. 3 x 12 90 sec. 3 x 12 90 sec. Weight
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by Chad Waterbury
Compound (C) Exercises Master List Chest Incline Bench Presses (BB or DB) Flat Bench Presses (BB or DB) Decline Bench Presses (BB or DB) Wide-Grip Dips Back Upright or Horizontal Rows Pull-Ups or Pull-Downs (Pronated, Supinated or Semi-Supinated Grip) Biceps BB Curls Hammer Curls Preacher Curls Triceps Lying Tricep Extensions (BB or DB) Tricep Press-Downs (Supinated or Pronated Grip) Single-Joint (SJ) Exercises Master List
Deltoids Deltoids Front DB Raises Standing Military Presses (BB or DB, Pronated, Supinated, Semi-Supinated Grip) Side DB Raises Seated Military Presses (BB or DB, Pronated, Supinated, Semi-Supinated Grip) Rear DB Raises Quads High-Bar Back Squats Hack Squats Front Squats Lower Back / Hips Traditional or Sumo Deadlifts Power Cleans or Snatches Good Mornings Hamstrings Glute-Ham Raises Leg Curls Calves Standing Calf Raises Seated Calf Raises Donkey Calf Raises
Special Instructions: * Choose 4 exercises under the list of compound exercises. Choose 2 exercises under the single-joint exercise list. Don't leave out any major muscle groups. * Constantly rotate exercises from each category. In other words, dont always start your session with a chest/back pairing. You must keep rotating the body parts and exercises you begin each session with. * Dont perform the same exercise for more than two weeks in a row. For example, if you performed a flat barbell bench press as your chest exercise for Weeks 1 and 2, you must switch to either incline, decline or dumbbell bench presses for another two weeks before switching again. * 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! Im giving you endless options. Just be sure to pick four compound exercises and two single-joint exercises with each session. You can rotate exercises as much as you desire. All you have to do is follow the prescribed parameters.

Week 1 (Straight Sets) Workout 1 Sets / Reps C Flat BB Bench Press 3x5 C - Seated Cable Rows 3x5 C - Squats 3x5 C - Sumo Style Deadlift 3x5 SJ DB Hammer Curls 3x5 SJ - Standing Calf Raises 3x5 Workout 2 Sets / Reps C Incline DB Bench Press 3x8 C - DB Upright Rows 3x8 C - Front Squats 3x8 C - Good Mornings 3x8 SJ - BB Bicep Curls 3x8 SJ - Dips 3x8 Workout 3 Sets / Reps C Decline BB Bench 2 x 15 C - Chin Ups 2 x 15 C - Step Ups 2 x 15 C - Regular Deadlift 2 x 15 SJ - Seated Calf Raise 2 x 15 SJ - BB Lying Triceps Extensions 2 x 15 Week 2 (Antagonistic Sets) Workout 1 Sets / Reps C Flat BB Bench Press 3x5 C - Seated Cable Rows 3x5 C - Squats 3x5 C - Sumo Style Deadlift 3x5 SJ DB Hammer Curls 3x5 SJ - Standing Calf Raises 3x5 Workout 2 Sets / Reps C Incline DB Bench Press 3x8 C - DB Upright Rows 3x8 C - Front Squats 3x8 C - Good Mornings 3x8 SJ - BB Bicep Curls 3x8 SJ - Dips 3x8 Workout 3 Sets / Reps C Decline BB Bench 2 x 15 C - Chin Ups 2 x 15 C - Step Ups 2 x 15 C - Regular Deadlift 2 x 15 SJ - Seated Calf Raise 2 x 15 SJ - BB Lying Triceps Extensions 2 x 15 Rest 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. Rest 90 sec. 90 sec. 90 sec. 90 sec. 90 sec. 90 sec. Rest 120 sec. 120 sec. 120 sec. 120 sec. 120 sec. 120 sec. Rest 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. Rest 90 sec. 90 sec. 90 sec. 90 sec. 90 sec. 90 sec. Rest 120 sec. 120 sec. 120 sec. 120 sec. 120 sec. 120 sec. Weight Week 3 (Straight Sets) Workout 1 Sets / Reps Rest C - Sumo Style Deadlift 4x5 60 sec. C - Neutral Grip Pull Ups 4x5 60 sec. C - Incline DB Press 4x5 60 sec. C - Preacher Curls 4x5 60 sec. SJ Front Squats 4x5 60 sec. SJ - Seated Calf Raises 4x5 60 sec. Workout 2 Sets / Reps Rest C Squats 4x8 90 sec. C - Seated Cable Rows 4x8 90 sec. C - Glute Ham Raise 4x8 90 sec. C - Military Press 4x8 90 sec. SJ - DB Curls 4x8 90 sec. SJ - Lying DB Tricep Extensions 4x8 90 sec. Workout 3 Sets / Reps Rest C - Lunges 3 x 15 120 sec. C - DB Flat Bench Press 3 x 15 120 sec. C - Good Mornings 3 x 15 120 sec. C - Barbell Bicep Curls 3 x 15 120 sec. SJ - Dips 3 x 15 120 sec. SJ - Standing Calf Raises 3 x 15 120 sec. Week 4 (Antagonistic Sets) Workout 1 Sets / Reps Rest C - Sumo Style Deadlift 4x5 60 sec. C - Neutral Grip Pull Ups 4x5 60 sec. C - Incline DB Press 4x5 60 sec. C - Preacher Curls 4x5 60 sec. SJ Front Squats 4x5 60 sec. SJ - Seated Calf Raises 4x5 60 sec. Workout 2 Sets / Reps Rest C Squats 4x8 90 sec. C - Seated Cable Rows 4x8 90 sec. C - Glute Ham Raise 4x8 90 sec. C - Military Press 4x8 90 sec. SJ - DB Curls 4x8 90 sec. SJ - Lying DB Tricep Extensions 4x8 90 sec. Workout 3 Sets / Reps Rest C - Lunges 3 x 15 120 sec. C - DB Flat Bench Press 3 x 15 120 sec. C - Good Mornings 3 x 15 120 sec. C - Barbell Bicep Curls 3 x 15 120 sec. SJ - Dips 3 x 15 120 sec. SJ - Standing Calf Raises 3 x 15 120 sec. Weight
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Week 5 (Straight Sets) Workout 1 Sets / Reps C Squats 2 x 18 C BB Lunges 2 x 18 C Bent over BB rows 2 x 18 C Flat DB bench press 2 x 18 SJ Standing calf raises 2 x 18 SJ BB curls 2 x 18 Workout 2 Sets / Reps C Deadlifts 2x8 C Glute ham raises 2x8 C BB upright rows 2x8 C BB incline bench 2x8 SJ Crunches 2x8 SJ Skull crusher 2x8 Workout 3 Sets / Reps C Goodmornings 2 x 12 C Hack squats 2 x 12 C Pull Ups (pronated) 2 x 12 C Decline DB Bench press 2 x 12 SJ Seated calf raises 2 x 12 SJ Front arm DB raises 2 x 12 Week 6 (Antagonistic Sets) Workout 1 Sets / Reps C Squats 2 x 18 C BB Lunges 2 x 18 C Bent over BB rows 2 x 18 C Flat DB bench press 2 x 18 SJ Standing calf raises 2 x 18 SJ BB curls 2 x 18 Workout 2 Sets / Reps C Deadlifts 2x8 C Gluts ham raises 2x8 C BB upright rows 2x8 C BB incline bench 2x8 SJ Crunches 2x8 SJ Skull crusher 2x8 Workout 3 Sets / Reps C Goodmornings 2 x 12 C Hack squats 2 x 12 C Pull Ups (pronated) 2 x 12 C Decline DB Bench press 2 x 12 SJ Seated calf raises 2 x 12 SJ Front arm DB raises 2 x 12 Rest 120 sec. 120 sec. 120 sec. 120 sec. 120 sec. 120 sec. Rest 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. Rest 90 sec. 90 sec. 90 sec. 90 sec. 90 sec. 90 sec. Rest 120 sec. 120 sec. 120 sec. 120 sec. 120 sec. 120 sec. Rest 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. Rest 90 sec. 90 sec. 90 sec. 90 sec. 90 sec. 90 sec. Weight Week 7 (Straight Sets) Workout 1 Sets / Reps Rest C Dips 3 x 18 120 sec. C Front squats 3 x 18 120 sec. C Seated cable rows (wide grip) 3 x 18 120 sec. C Step ups BB 3 x 18 120 sec. SJ Preacher curls 3 x 18 120 sec. SJ Standing weighted crunches 3 x 18 120 sec. Workout 2 Sets / Reps Rest C Flat BB bench press 3x8 60 sec. C Romanian Deadlifts 3x8 60 sec. C Military Press 3x8 60 sec. C Glute Ham Raises 3x8 60 sec. SJ Standing side raises 3x8 60 sec. SJ Leg curls 3x8 60 sec. Workout 3 Sets / Reps Rest C Chins 3 x 12 90 sec. C DB Lunges 3 x 12 90 sec. C Seated military BB press 3 x 12 90 sec. C Sumo style deadlifts 3 x 12 90 sec. SJ Close grip BB bench press 3 x 12 90 sec. SJ Leg raises 3 x 12 90 sec. Week 8 (Antagonistic Sets) Workout 1 Sets / Reps Rest C Dips 3 x 18 120 sec. C Front squats 3 x 18 120 sec. C Seated cable rows (wide grip) 3 x 18 120 sec. C Step ups BB 3 x 18 120 sec. SJ Preacher curls 3 x 18 120 sec. SJ Standing weighted crunches 3 x 18 120 sec. Workout 2 Sets / Reps Rest C Flat BB bench press 3x8 60 sec. C Romanian Deadlifts 3x8 60 sec. C Military Press 3x8 60 sec. C Glute Ham Raises 3x8 60 sec. SJ Standing side raises 3x8 60 sec. SJ Leg curls 3x8 60 sec. Workout 3 Sets / Reps Rest C Chins 3 x 12 90 sec. C DB Lunges 3 x 12 90 sec. C Seated military BB press 3 x 12 90 sec. C Sumo style deadlifts 3 x 12 90 sec. SJ Close grip BB bench press 3 x 12 90 sec. SJ Leg raises 3 x 12 90 sec. Weight
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Compound (C) Exercises Master List Chest Incline Bench Presses (BB or DB) Flat Bench Presses (BB or DB) Decline Bench Presses (BB or DB) Wide-Grip Dips Back Upright or Horizontal Rows Pull-Ups or Pull-Downs (Pronated, Supinated or Semi-Supinated Grip) Biceps BB Curls Hammer Curls Preacher Curls Triceps Lying Tricep Extensions (BB or DB) Tricep Press-Downs (Supinated or Pronated Grip) Single-Joint (SJ) Exercises Master List
Deltoids Deltoids Front DB Raises Standing Military Presses (BB or DB, Pronated, Supinated, Semi-Supina Side DB Raises Seated Military Presses (BB or DB, Pronated, Supinated, Semi-Supinate Rear DB Raises Quads High-Bar Back Squats Hack Squats Front Squats Lower Back / Hips Traditional or Sumo Deadlifts Power Cleans or Snatches Good Mornings Hamstrings Glute-Ham Raises Leg Curls Calves Standing Calf Raises Seated Calf Raises Donkey Calf Raises
Special Instructions: * Choose 4 exercises under the list of compound exercises. Choose 2 exercises under the single-joint exercise list. Don't leave out any major muscle * Constantly rotate exercises from each category. In other words, dont always start your session with a chest/back pairing. You must keep rotating th parts and exercises you begin each session with. * Dont perform the same exercise for more than two weeks in a row. For example, if you performed a flat barbell bench press as your chest exercise and 2, you must switch to either incline, decline or dumbbell bench presses for another two weeks before switching again. * 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! Im giving you endless options. Just be sure to pick four compound exercises and two single-joint exercises with each session. You can exercises as much as you desire. All you have to do is follow the prescribed parameters.
Primed For Muscle

by Chad Waterbury
Day 1 Flat Bench Press Flat Bench Press Back Shoulder Biceps Triceps Day 2 Barbell Back Squat Barbell Back Squat Hamstrings Calves Abdominals Day 3 Day 4 Decline Bench Press Decline Bench Press Back Shoulder Biceps Triceps Day 5 Day 6 Front Squat Front Squat Hamstrings Calves Abdominals Day 7 Day 15 Flat Bench Press Flat Bench Press Back Shoulder Biceps Triceps Day 16 Barbell Back Squat Barbell Back Squat Hamstrings Calves Abdominals Day 17 Day 18 Decline Bench Press Decline Bench Press Back Shoulder Biceps Triceps Day 19 Day 20 Front Squat Front Squat Hamstrings Calves Abdominals Day 21 Sets/Reps 1 x Hold @ 125% of 1RM 1 x Max Reps @ 85% of 1RM 5x5 @ 8RM 5x5 @ 8RM 5x5 @ 8RM 5x5 @ 8RM Sets/Reps 1 x Hold @ 125% of 1RM 1 x Max Reps @ 85% of 1RM 8x3 @ 5RM 8x3 @ 5RM 8x3 @ 5RM Cardio Sets/Reps 1 x Hold @ 125% of 1RM 1 x Max Reps @ 85% of 1RM 8x3 @ 5RM 8x3 @ 5RM 8x3 @ 5RM 8x3 @ 5RM Cardio Sets/Reps 1 x Hold @ 125% of 1RM 1 x Max Reps @ 85% of 1RM 5x5 @ 8RM 5x5 @ 8RM 5x5 @ 8RM Cardio Sets/Reps 1 x Hold @ 135% of 1RM 1 x Max Reps @ 92.5% of 1RM 5x5 @ 8RM 5x5 @ 8RM 5x5 @ 8RM 5x5 @ 8RM Sets/Reps 1 x Hold @ 135% of 1RM 1 x Max Reps @ 92.5% of 1RM 8x3 @ 5RM 8x3 @ 5RM 8x3 @ 5RM Cardio Sets/Reps 1 x Hold @ 135% of 1RM 1 x Max Reps @ 92.5% of 1RM 8x3 @ 5RM 8x3 @ 5RM 8x3 @ 5RM 8x3 @ 5RM Cardio Sets/Reps 1 x Hold @ 135% of 1RM 1 x Max Reps @ 92.5% of 1RM 5x5 @ 8RM 5x5 @ 8RM 5x5 @ 8RM Cardio Hold Rest 5 s 75 s 180s 60 s 60 s 60 s 60 s Hold Rest 5 s 90 s 180s 60 s 60 s 60 s Hold Rest 5 s 75 s 180s 60 s 60 s 60 s 60 s Hold Rest 5 s 90 s 180s 60 s 60 s 60 s Wt. Day 8 Flat Bench Press Flat Bench Press Back Shoulder Biceps Triceps Day 9 Barbell Back Squat Barbell Back Squat Hamstrings Calves Abdominals Day 10 Day 11 Decline Bench Press Decline Bench Press Back Shoulder Biceps Triceps Day 12 Day 13 Front Squat Front Squat Hamstrings Calves Abdominals Day 14 Day 22 Flat Bench Press Flat Bench Press Back Shoulder Biceps Triceps Day 23 Barbell Back Squat Barbell Back Squat Hamstrings Calves Abdominals Day 24 Day 25 Decline Bench Press Decline Bench Press Back Shoulder Biceps Triceps Day 26 Day 27 Front Squat Front Squat Hamstrings Calves Abdominals Day 28 Sets/Reps 1 x Hold @ 130% of 1RM 1 x Max Reps @ 90% of 1RM 5x5 @ 8RM 5x5 @ 8RM 5x5 @ 8RM 5x5 @ 8RM Sets/Reps 1 x Hold @ 130% of 1RM 1 x Max Reps @ 90% of 1RM 8x3 @ 5RM 8x3 @ 5RM 8x3 @ 5RM Cardio Sets/Reps 1 x Hold @ 130% of 1RM 1 x Max Reps @ 90% of 1RM 8x3 @ 5RM 8x3 @ 5RM 8x3 @ 5RM 8x3 @ 5RM Cardio Sets/Reps 1 x Hold @ 130% of 1RM 1 x Max Reps @ 90% of 1RM 5x5 @ 8RM 5x5 @ 8RM 5x5 @ 8RM Cardio Sets/Reps 1 x Hold @ 140% of 1RM 1 x Max Reps @ 95% of 1RM 5x5 @ 8RM 5x5 @ 8RM 5x5 @ 8RM 5x5 @ 8RM Sets/Reps 1 x Hold @ 140% of 1RM 1 x Max Reps @ 95% of 1RM 8x3 @ 5RM 8x3 @ 5RM 8x3 @ 5RM Cardio Sets/Reps 1 x Hold @ 140% of 1RM 1 x Max Reps @ 95% of 1RM 8x3 @ 5RM 8x3 @ 5RM 8x3 @ 5RM 8x3 @ 5RM Cardio Sets/Reps 1 x Hold @ 140% of 1RM 1 x Max Reps @ 95% of 1RM 5x5 @ 8RM 5x5 @ 8RM 5x5 @ 8RM Cardio Hold Rest 7 s 75 s 180s 60 s 60 s 60 s 60 s Hold Rest 7 s 90 s 180s 60 s 60 s 60 s Hold Rest 7 s 75 s 180s 60 s 60 s 60 s 60 s Wt.
Wt.
+2.5% +2.5% +2.5% +2.5% Wt.
+2.5% +2.5% +2.5% Wt.
Wt.
+2.5% +2.5% +2.5% +2.5%
Wt.
Hold Rest Wt. 7 s 90 s 180s 60 s +2.5% 60 s +2.5% 60 s +2.5%
Hold Rest 9 s 75 s 180s 60 s 60 s 60 s 60 s Hold Rest 9 s 90 s 180s 60 s 60 s 60 s Hold Rest 9 s 75 s 180s 60 s 60 s 60 s 60 s
Wt.
+2.5% +2.5% +2.5% +2.5% Wt.
+2.5% +2.5% +2.5% Wt.
Hold Rest 10 s 75 s 180s 60 s 60 s 60 s 60 s Hold Rest 10 s 90 s 180s 60 s 60 s 60 s Hold Rest 10 s 75 s 180s 60 s 60 s 60 s 60 s
Wt.
+2.5% +2.5% +2.5% +2.5% Wt.
+2.5% +2.5% +2.5% Wt.
+2.5% +2.5% +2.5% +2.5%
+2.5% +2.5% +2.5% +2.5%
Quattro Dynamo
by Chad Waterbury
Maximal Strength A1 - Squats A2 - Lying Leg Curls B1 - BB Bench Presses B2 - Seated Cable Rows C1 - Standing BB Curls C2 - Reverse-Grip Tricep Presses-Downs Endurance Strength A1 - Seated Behind-the-Neck BB Presses A2 - Shoulder-Width Lat Pull-Downs B1 - BB Back Squats B2 - Lying Leg Curls Low-Intensity Cardio Hypertrophy/Strength A1 - BB Good Mornings A2 - Hanging Leg Raises B1 - 45-Degree Incline DB Bench Presses B2 - Standing Upright DB Rows C1 - Standing BB Reverse Curl C2 - Lying BB Tricep Extensions (Skull Crushers) Low-Intensity Cardio Explosive Strength A - Explosive Lunges B - Explosive Sit-Ups C - Explosive BB Bench Presses D - Explosive Supinated Pull-Downs Rest, Rest, Rest Sets / Reps / Load 5 x 3 @ 5RM 5 x 3 @ 5RM 5 x 3 @ 5RM 5 x 3 @ 5RM 5 x 3 @ 5RM 5 x 3 @ 5RM Sets / Reps / Load 2 x 25 @ 27RM 2 x 25 @ 27RM 2 x 25 @ 27RM 2 x 25 @ 27RM Cardio Sets / Reps / Load 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM Cardio Sets / Reps / Load 6 x 3 @ 18RM 6 x 3 @ 18RM 6 x 3 @ 18RM 6 x 3 @ 18RM Rest Day Rest Period 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. Rest Period 90 sec. 90 sec. 90 sec. 90 sec. Cardio Rest Period 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. Cardio Rest Period 60 sec. 60 sec. 60 sec. 60 sec. Rest Day Weight / Day 1 Weight / Day 8 Weight / Day 15
+2.5% +2.5% +2.5% +2.5% +2.5% +2.5%

Weight / Day 2 Weight / Day 9
+2.5% +2.5% +2.5% +2.5% +2.5% +2.5%

Weight / Day 16
+2.5% +2.5% +2.5% +2.5%

Cardio / Day 3 Weight /Day 4 Cardio / Day 10 Weight / Day 11
+2.5% +2.5% +2.5% +2.5%

Cardio / Day 17 Weight / Day 18
+2.5% +2.5% +2.5% +2.5% +2.5% +2.5%

Cardio / Day 5 Weight / Day 6 Cardio / Day 12 Weight / Day 13
+2.5% +2.5% +2.5% +2.5% +2.5% +2.5%

+2.5% +2.5% +2.5% +2.5%

Rest / Day 7 Rest / Day 14
+2.5% +2.5% +2.5% +2.5%

Rest / Day 21
Single's Club
by Chad Waterbury
Original Article Can be Found on T-Nation @ http://www.tDay 1 A - BB Back Squats B - Back Extensions C - Seated Calf Raises Day 2 Day 3 A1 - Chin-Ups A2 - Flat DB Bench Presses B1 - BB Curls B2 - BB Skull Crushers Day 4 A1 - BB Deadlifts A2 - Standing Calf Raises B1 - Lying Leg Curls B2 - Hanging Pikes Day 5 Day 6 A - Incline BB Bench Presses B - Chest-Supported Rows C - Dips Day 7 Day 15 A - BB Back Squats B - Back Extensions C - Seated Calf Raises Day 16 Day 17 A1 - Chin-Ups A2 - Flat DB Bench Presses B1 - BB Curls B2 - BB Skull Crushers Day 18 A1 - BB Deadlifts A2 - Standing Calf Raises B1 - Lying Leg Curls B2 - Hanging Pikes Day 19 Day 20 A - Incline BB Bench Presses B - Chest-Supported Rows C - Dips Day 21 Sets / Reps 14 x 1 @ 3RM 14 x 1 @ 3RM 14 x 1 @ 3RM Cardio Sets / Reps 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM Sets / Reps 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM Cardio Sets / Reps 14 x 1 @ 3RM 14 x 1 @ 3RM 14 x 1 @ 3RM Rest Sets / Reps 16 x 1 @ 3RM 16 x 1 @ 3RM 16 x 1 @ 3RM Cardio Sets / Reps 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM Sets / Reps 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM Cardio Sets / Reps 16 x 1 @ 3RM 16 x 1 @ 3RM 16 x 1 @ 3RM Rest Rest 60 s 60 s 60 s Rest 60 s 60 s 60 s 60 s Rest 90 s 90 s 90 s 90 s Rest 60 s 60 s 60 s Wt. Day 8 A - BB Back Squats B - Back Extensions C - Seated Calf Raises Day 9 Day 10 A1 - Chin-Ups A2 - Flat DB Bench Presses B1 - BB Curls B2 - BB Skull Crushers Day 11 A1 - BB Deadlifts A2 - Standing Calf Raises B1 - Lying Leg Curls B2 - Hanging Pikes Day 12 Day 13 A - Incline BB Bench Presses B - Chest-Supported Rows C - Dips Day 14 Day 22 A - BB Back Squats B - Back Extensions C - Seated Calf Raises Day 23 Day 24 A1 - Chin-Ups A2 - Flat DB Bench Presses B1 - BB Curl B2 - BB Skull Crushers Day 25 A1 - BB Deadlifts A2 - Standing Calf Raises B1 - Lying Leg Curls B2 - Hanging Pikes Day 26 Day 27 A - Incline BB Bench Presses B - Chest-Supported Rows C - Dips Day 28 Sets / Reps 15 x 1 @ 3RM 15 x 1 @ 3RM 15 x 1 @ 3RM Cardio Sets / Reps 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM Sets / Reps 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM Cardio Sets / Reps 15 x 1 @ 3RM 15 x 1 @ 3RM 15 x 1 @ 3RM Rest Sets / Reps 17 x 1 @ 3RM 17 x 1 @ 3RM 17 x 1 @ 3RM Cardio Sets / Reps 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM Sets / Reps 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM 3 x 18 @ 20RM Cardio Sets / Reps 17 x 1 @ 3RM 17 x 1 @ 3RM 17 x 1 @ 3RM Rest Rest 60 s 60 s 60 s Rest 60 s 60 s 60 s 60 s Rest 90 s 90 s 90 s 90 s Rest 60 s 60 s 60 s Wt.
Wt.
Wt.
Wt. +2.5% +2.5% +2.5% +2.5% Wt. +2.5% +2.5% +2.5% +2.5% Wt.
Wt.
Rest 60 s 60 s 60 s Rest 60 s 60 s 60 s 60 s Rest 90 s 90 s 90 s 90 s Rest 60 s 60 s 60 s
Wt.
Rest 60 s 60 s 60 s Rest 60 s 60 s 60 s 60 s Rest 90 s 90 s 90 s 90 s Rest 60 s 60 s 60 s
Wt.
Wt. +2.5% +2.5% +2.5% +2.5% Wt. +2.5% +2.5% +2.5% +2.5% Wt.
Wt. +2.5% +2.5% +2.5% +2.5% Wt. +2.5% +2.5% +2.5% +2.5% Wt.
Big Boy Basics

by Chad Waterbury
Day 1 (Upper Body) BB Bench Presses Seated Rows Pull-Ups Standing DB Shoulder Presses Day 2 (Lower Body) BB Squats Leg Raises DB Deadlifts Decline Bench Sit-Ups Standing Calf Raises Day 3 (Cardio for Recovery) Day 4 (Upper Body) 45-Degree Incline DB Bench Presses 45-Degree DB Rows Standing BB Curls Standing Reverse-Grip Tricep Press-Downs Day 5 (Lower Body) Hack Squats Lying Leg Curls Lying Leg Raises Seated Calf Raises Day 6 (Rest) Day 7 (Rest) Sets / Reps / Load 8 x 3 @ 5RM 8 x 3 @ 5RM 8 x 3 @ 5RM 8 x 3 @ 5RM Sets / Reps / Load 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM Cardio Sets / Reps / Load 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM 3 x 8 @ 10RM Sets / Reps / Load 8 x 3 @ 5RM 8 x 3 @ 5RM 8 x 3 @ 5RM 8 x 3 @ 5RM Rest Rest Rest Period 60 sec. 60 sec. 60 sec. 60 sec. Rest Period 90 sec. 60 sec. 90 sec. 60 sec. 60 sec. ] Cardio Rest Period 90 sec. 90 sec. 60 sec. 60 sec. Rest Period 60 sec. 60 sec. 60 sec. 30 sec. Rest Rest Weight / Day 1 Weight / Day 8 Weight / Day 15
Weight / Day 2
Weight / Day 9
Weight / Day 16
Cardio/ Day 17 Weight / Day 18
Weight / Day 5
Weight / Day 12
Weight / Day 19
The Next "Big Three" Program

by Chad Waterbury
Day 1 - Workout #1 A1 - Running in Place A2 - Jumping Jacks A3 - Squat Thrusts Waterbury Walks Sternum Chin-ups Shoulder Press Squats Opt - Bent over BB Rows Day 2 Day 3 Day 4 - Workout #2 A1 - Running in Place A2 - Jumping Jacks A3 - Squat Thrusts B1 - Waterbury Walks B2 - Sternum Chin-ups B3 - Shoulder Press Squats Opt - Dips Day 5 Day 6 Day 7 Day 22 - Workout #1 A1 - Running in Place A2 - Jumping Jacks A3 - Squat Thrusts Waterbury Walks Sternum Chin-ups Shoulder Press Squats Opt - Bent over BB Rows Day 23 Day 24 Day 25 - Workout #2 A1 - Running in Place A2 - Jumping Jacks A3 - Squat Thrusts B1 - Waterbury Walks B2 - Sternum Chin-ups B3 - Shoulder Press Squats Opt - Dips Day 26 Day 27 Day 28 Sets/Reps 3-5 3-5 3-5 3-5 x 3-5 3-5 x 3-5 3-5 x 3-5 2-3 x 6-8 Cardio Cardio Sets/Reps 3-5 3-5 3-5 3-5 x 3-5 3-5 x 3-5 3-5 x 3-5 2-3 x 6-8 Cardio Off Off Sets/Reps 3-5 3-5 3-5 3-5 x 3-5 3-5 x 3-5 3-5 x 3-5 2-3 x 6-8 Cardio Cardio Sets/Reps 3-5 3-5 3-5 3-5 x 3-5 3-5 x 3-5 3-5 x 3-5 2-3 x 6-8 Cardio Off Off Rest 0s 0s 60 s 90 s 90 s 90 s 90 s Wt. Day 8 - Workout #1 A1 - Running in Place A2 - Jumping Jacks A3 - Squat Thrusts Waterbury Walks Sternum Chin-ups Shoulder Press Squats Opt - Bent over BB Rows Day 9 Day 10 Day 11 - Workout #2 A1 - Running in Place A2 - Jumping Jacks A3 - Squat Thrusts B1 - Waterbury Walks B2 - Sternum Chin-ups B3 - Shoulder Press Squats Opt - Dips Day 12 Day 13 Day 14 Day 29 - Workout #1 A1 - Running in Place A2 - Jumping Jacks A3 - Squat Thrusts Waterbury Walks Sternum Chin-ups Shoulder Press Squats Opt - Bent over BB Rows Day 30 Day 31 Day 32 - Workout #2 A1 - Running in Place A2 - Jumping Jacks A3 - Squat Thrusts B1 - Waterbury Walks B2 - Sternum Chin-ups B3 - Shoulder Press Squats Opt - Dips Day 33 Day 34 Day 35 Sets/Reps 3-5 3-5 3-5 3-5 x 3-5 3-5 x 3-5 3-5 x 3-5 2-3 x 6-8 Cardio Cardio Sets/Reps 3-5 3-5 3-5 3-5 x 3-5 3-5 x 3-5 3-5 x 3-5 2-3 x 6-8 Cardio Off Off Sets/Reps 3-5 3-5 3-5 3-5 x 3-5 3-5 x 3-5 3-5 x 3-5 2-3 x 6-8 Cardio Cardio Sets/Reps 3-5 3-5 3-5 3-5 x 3-5 3-5 x 3-5 3-5 x 3-5 2-3 x 6-8 Cardio Off Off Rest 0s 0s 60 s 90 s 90 s 90 s 90 s Wt. Day 15 - Workout #1 A1 - Running in Place A2 - Jumping Jacks A3 - Squat Thrusts Waterbury Walks Sternum Chin-ups Shoulder Press Squats Opt - Bent over BB Rows Day 16 Day 17 Day 18 - Workout #2 A1 - Running in Place A2 - Jumping Jacks A3 - Squat Thrusts B1 - Waterbury Walks B2 - Sternum Chin-ups B3 - Shoulder Press Squats Opt - Dips Day 19 Day 20 Day 21 Day 36 - Workout #1 A1 - Running in Place A2 - Jumping Jacks A3 - Squat Thrusts Waterbury Walks Sternum Chin-ups Shoulder Press Squats Opt - Bent over BB Rows Day 37 Day 38 Day 39 - Workout #2 A1 - Running in Place A2 - Jumping Jacks A3 - Squat Thrusts B1 - Waterbury Walks B2 - Sternum Chin-ups B3 - Shoulder Press Squats Opt - Dips Day 40 Day 41 Day 42 Sets/Reps 3-5 3-5 3-5 3-5 x 3-5 3-5 x 3-5 3-5 x 3-5 2-3 x 6-8 Cardio Cardio Sets/Reps 3-5 3-5 3-5 3-5 x 3-5 3-5 x 3-5 3-5 x 3-5 2-3 x 6-8 Cardio Off Off Sets/Reps 3-5 3-5 3-5 3-5 x 3-5 3-5 x 3-5 3-5 x 3-5 2-3 x 6-8 Cardio Cardio Sets/Reps 3-5 3-5 3-5 3-5 x 3-5 3-5 x 3-5 3-5 x 3-5 2-3 x 6-8 Cardio Off Off Rest 0s 0s 60 s 90 s 90 s 90 s 90 s Wt.
+2.5% +2.5% +2.5% +2.5%
+2.5% +2.5% +2.5% +2.5%
Rest 0s 0s 60 s 90 s 90 s 90 s 90 s
Wt.
+2.5% +2.5% +2.5% +2.5%
Rest 0s 0s 60 s 90 s 90 s 90 s 90 s
Wt.
+2.5% +2.5% +2.5% +2.5%
Rest 0s 0s 60 s 90 s 90 s 90 s 90 s
Wt.
+2.5% +2.5% +2.5% +2.5%
Rest 0s 0s 60 s 90 s 90 s 90 s 90 s
Wt.
+2.5% +2.5% +2.5% +2.5%
Rest 0s 0s 60 s 90 s 90 s 90 s 90 s
Wt.
+2.5% +2.5% +2.5% +2.5%
Rest 0s 0s 60 s 90 s 90 s 90 s 90 s
Wt.
Rest 0s 0s 60 s 90 s 90 s 90 s 90 s
Wt.
+2.5% +2.5% +2.5% +2.5%
Rest 0s 0s 60 s 90 s 90 s 90 s 90 s
Wt.
+2.5% +2.5% +2.5% +2.5%
Rest 0s 0s 60 s 90 s 90 s 90 s 90 s
Wt.
+2.5% +2.5% +2.5% +2.5%
Outlaw Strength and Conditioning

by Chad Waterbury
Day 1 Jump Rope Inch Worm DB Dorsiflexion Standing Calf Raise Split Squat Chin-ups Zercher Squats Decline DB Pullovers Waterbury Walks Day 2 DB Squat Thrusts Dips One-Legged DB Deadlift DB Bench Press Glute Ham Raise Side Deadlift Day 3 Day 4 Jump Rope Inch Worm Donkey Calf Raise DB Dorsiflexion Bent over BB rows BB Front Squat Incline DB Press Step-Ups BB Alternating Shoulder Press Day 5 DB Squat Thrusts Skull Crushers Seated DB External Rot. Standing Partial Mil. Press BB Good Morning Hanging Pike Waterbury Crucifix Overhead Figure 8's Day 6 Day 7 Sets/Reps 2 X 90 sec 2 X 10 2X25 @ 30 RM 2X25 @ 30 RM 5X4 @ 5 RM 5X4 @ 5 RM 5X4 @ 5 RM 5X4 @ 5 RM 2X15 @ 20 RM Sets/Reps 2 X 15 5X4 @ 5 RM 5X4 @ 5 RM 5X4 @ 5 RM 5X4 @ 5 RM 2X15 @ 20 RM Cardio Sets/Reps 2 X 90 sec 2 X 10 2X25 @ 30 RM 2X25 @ 30 RM 5X4 @ 5 RM 5X4 @ 5 RM 5X4 @ 5 RM 5X4 @ 5 RM 2X15 @ 20 RM Sets/Reps 2 X 15 5X4 @ 5 RM 5X4 @ 5 RM 5X4 @ 5 RM 5X4 @ 5 RM 5X4 @ 5 RM 2X15 @ 20 RM 2X4complete Fig 8's Cardio Cardio Tempo Weight Wk1 Rest 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec Wk1 Rest 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec Wk1 Rest 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec Wk1 Rest 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec Wk2 Rest 55 sec 55 sec 55 sec 55 sec 55 sec 55 sec 55 sec 55 sec 55 sec Wk2 Rest 55 sec 55 sec 55 sec 55 sec 55 sec 55 sec Wk2 Rest 55 sec 55 sec 55 sec 55 sec 55 sec 55 sec 55 sec 55 sec 55 sec Wk2 Rest 55 sec 55 sec 55 sec 55 sec 55 sec 55 sec 55 sec 55 sec Wk3 Rest 50 sec 50 sec 50 sec 50 sec 50 sec 50 sec 50 sec 50 sec 50 sec Wk3 Rest 50 sec 50 sec 50 sec 50 sec 50 sec 50 sec Wk3 Rest 50 sec 50 sec 50 sec 50 sec 50 sec 50 sec 50 sec 50 sec 50 sec Wk3 Rest 50 sec 50 sec 50 sec 50 sec 50 sec 50 sec 50 sec 50 sec Wk4 Rest 45 sec 45 sec 45 sec 45 sec 45 sec 45 sec 45 sec 45 sec 45 sec Wk4 Rest 45 sec 45 sec 45 sec 45 sec 45 sec 45 sec Wk4 Rest 45 sec 45 sec 45 sec 45 sec 45 sec 45 sec 45 sec 45 sec 45 sec Wk4 Rest 45 sec 45 sec 45 sec 45 sec 45 sec 45 sec 45 sec 45 sec Wk5 Rest 40 sec 40 sec 40 sec 40 sec 40 sec 40 sec 40 sec 40 sec 40 sec Wk5 Rest 40 sec 40 sec 40 sec 40 sec 40 sec 40 sec Wk5 Rest 40 sec 40 sec 40 sec 40 sec 40 sec 40 sec 40 sec 40 sec 40 sec Wk5 Rest 40 sec 40 sec 40 sec 40 sec 40 sec 40 sec 40 sec 40 sec Wk6 Rest 35 sec 35 sec 35 sec 35 sec 35 sec 35 sec 35 sec 35 sec 35 sec Wk6 Rest 35 sec 35 sec 35 sec 35 sec 35 sec 35 sec Wk6 Rest 35 sec 35 sec 35 sec 35 sec 35 sec 35 sec 35 sec 35 sec 35 sec Wk6 Rest 35 sec 35 sec 35 sec 35 sec 35 sec 35 sec 35 sec 35 sec Wk7 Rest 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec Wk7 Rest 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec Wk7 Rest 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec Wk7 Rest 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec
201 211 201 201 201 201 Tempo 201 201 201 201 201 Tempo Weight Weight
211 201 201 201 201 201 201 Tempo 201 201 201 201 201
Weight
The Art of Waterbury

by Chad Waterbury
Original Article Can be Found on T-Nation @ http://www.tnation.com/readTopic.do?id=693794
Day 1 (80%of 1RM) A1 - Push Press A2 - Chin-ups B1 - Good Mornings B2 - Standing Calf Raises C1 - Dips or Decline Bench C2 - Side Bends Day 2 Day 3 (70% of 1RM) Back Squats Bent over Rows Flat Bench Press Seated Calf Raises Tricep Pressdowns External Rotations Day 4 Day 5 (85% of 1RM) A1 - Barbell Hack Squats A2 - Standing Hammer Curl B1 - Power Cleans B2 - Skull Crushers C1 - Incline Bench Press C2 - Cable Crunches Day 6 Day 13 (80%of 1RM) A1 - Push Press A2 - Chin-ups B1 - Good Mornings B2 - Standing Calf Raises C1 - Dips or Decline Bench C2 - Side Bends Day 14 Day 15 (70% of 1RM) Back Squats Bent over Rows Flat Bench Press Seated Calf Raises Tricep Pressdowns External Rotations Day 16 Day 17 (85% of 1RM) A1 - Barbell Hack Squats A2 - Standing Hammer Curl B1 - Power Cleans B2 - Skull Crushers C1 - Incline Bench Press C2 - Cable Crunches Day 18 Sets/Reps 10 x 3 10 x 3 10 x 3 10 x 3 10 x 3 10 x 3 Off or Light Cardio Sets/Reps 3 x 12 3 x 12 3 x 12 3 x 12 3 x 12 3 x 12 Off or Light Cardio Sets/Reps 4x6 4x6 4x6 4x6 4x6 4x6 Off or Light Cardio Sets/Reps 10 x 3 10 x 3 10 x 3 10 x 3 10 x 3 10 x 3 Off or Light Cardio Sets/Reps 3 x 12 3 x 12 3 x 12 3 x 12 3 x 12 3 x 12 Off or Light Cardio Sets/Reps 6x6 6x6 6x6 6x6 6x6 6x6 Off or Light Cardio Rest 70 s 70 s 70 s 70 s 70 s 70 s Rest 90 s 90 s 90 s 90 s 90 s 90 s Rest 75 s 75 s 75 s 75 s 75 s 75 s Wt. Day 7 (80%of 1RM) A1 - Push Press A2 - Chin-ups B1 - Good Mornings B2 - Standing Calf Raises C1 - Dips or Decline Bench C2 - Side Bends Day 8 Day 9 (70% of 1RM) Back Squats Bent over Rows Flat Bench Press Seated Calf Raises Tricep Pressdowns External Rotations Day 10 Day 11 (85% of 1RM) A1 - Barbell Hack Squats A2 - Standing Hammer Curl B1 - Power Cleans B2 - Skull Crushers C1 - Incline Bench Press C2 - Cable Crunches Day 12 Day 19 (80%of 1RM) A1 - Push Press A2 - Chin-ups B1 - Good Mornings B2 - Standing Calf Raises C1 - Dips or Decline Bench C2 - Side Bends Day 20 Day 21 (70% of 1RM) Back Squats Bent over Rows Flat Bench Press Seated Calf Raises Tricep Pressdowns External Rotations Day 22 Day 23 (85% of 1RM) A1 - Barbell Hack Squats A2 - Standing Hammer Curl B1 - Power Cleans B2 - Skull Crushers C1 - Incline Bench Press C2 - Cable Crunches Day 24 Sets/Reps 10 x 3 10 x 3 10 x 3 10 x 3 10 x 3 10 x 3 Off or Light Cardio Sets/Reps 3 x 12 3 x 12 3 x 12 3 x 12 3 x 12 3 x 12 Off or Light Cardio Sets/Reps 5x6 5x6 5x6 5x6 5x6 5x6 Off or Light Cardio Sets/Reps 10 x 3 10 x 3 10 x 3 10 x 3 10 x 3 10 x 3 Off or Light Cardio Sets/Reps 3 x 12 3 x 12 3 x 12 3 x 12 3 x 12 3 x 12 Off or Light Cardio Sets/Reps 7x6 7x6 7x6 7x6 7x6 7x6 Off or Light Cardio Rest 70 s 70 s 70 s 70 s 70 s 70 s Rest 85 s 85 s 85 s 85 s 85 s 85 s Rest 75 s 75 s 75 s 75 s 75 s 75 s Wt. +2.5% +2.5% +2.5% +2.5% +2.5% +2.5% Wt.
Wt.
Wt.
Wt.
Rest 70 s 70 s 70 s 70 s 70 s 70 s Rest 80 s 80 s 80 s 80 s 80 s 80 s Rest 75 s 75 s 75 s 75 s 75 s 75 s
Wt. +2.5% +2.5% +2.5% +2.5% +2.5% +2.5% Wt.
Rest 70 s 70 s 70 s 70 s 70 s 70 s Rest 75 s 75 s 75 s 75 s 75 s 75 s Rest 75 s 75 s 75 s 75 s 75 s 75 s
Wt. +2.5% +2.5% +2.5% +2.5% +2.5% +2.5% Wt.
Wt.
Wt.
10 x 3 For Fat Loss

by Chad Waterbury
Day 1 Deadlifts Chin-Ups BB Front Squats Dips Cyle Sprints Day 2 Rope Jumping Day 3 Day 4 Back Squats Bent-over rows Romanian Deadlifts Standing Military Press Walk/Sprint Day 5 Day 6 Rope Jumping Day 7 Sets/Reps 10x3 @ 75% 1RM 10x3 @ 75% 1RM 10x3 @ 75% 1RM 10x3 @ 75% 1RM 10 mins 10 mins Off Sets/Reps 10x3 @ 75% 1RM 10x3 @ 75% 1RM 10x3 @ 75% 1RM 10x3 @ 75% 1RM 10 mins Off 11 mins Off Rest 45 sec. 45 sec. 45 sec. 45 sec. Weight Day 8 Deadlifts Chin-Ups BB Front Squats Dips Cyle Sprints Day 9 Rope Jumping Day 10 Day 11 Back Squats Bent-over rows Romanian Deadlifts Standing Military Press Walk/Sprint Day 12 Day 13 Rope Jumping Day 14 Sets/Reps 10x3 @ 75% 1RM 10x3 @ 75% 1RM 10x3 @ 75% 1RM 10x3 @ 75% 1RM 11.5 mins 12 mins Off Sets/Reps 10x3 @ 77% 1RM 10x3 @ 77% 1RM 10x3 @ 77% 1RM 10x3 @ 77% 1RM 11.5 mins Off 13 mins Off Rest 40 sec. 40 sec. 40 sec. 40 sec. Weight
Rest 45 sec. 45 sec. 45 sec. 45 sec.
Weight
Weight
Day 15 Deadlifts Chin-Ups BB Front Squats Dips Cyle Sprints Day 16 Rope Jumping Day 17 Day 18 Back Squats Bent-over rows Romanian Deadlifts Standing Military Press Walk/Sprint Day 19 Day 20 Rope Jumping Day 21
Sets/Reps 10x3 @ 77% 1RM 10x3 @ 77% 1RM 10x3 @ 77% 1RM 10x3 @ 77% 1RM 13 mins 14 mins Off Sets/Reps 10x3 @ 77% 1RM 10x3 @ 77% 1RM 10x3 @ 77% 1RM 10x3 @ 77% 1RM 13 mins Off 15 mins Off
Weight
Weight
Day 22 Deadlifts Chin-Ups BB Front Squats Dips Cyle Sprints Day 9 Rope Jumping Day 10 Day 11 Back Squats Bent-over rows Romanian Deadlifts Standing Military Press Walk/Sprint Day 12 Day 13 Rope Jumping Day 27
Sets/Reps 10x3 @ 80% 1RM 10x3 @ 80% 1RM 10x3 @ 80% 1RM 10x3 @ 80% 1RM 14.5 mins 16 mins Off Sets/Reps 10x3 @ 77% 1RM 10x3 @ 77% 1RM 10x3 @ 77% 1RM 10x3 @ 77% 1RM 14.5 mins Off 17 mins Off
Weight
Weight
Lift Fast Get Big

by Chad Waterbury
Day 1 Dips Front Squats Chin-Ups Leg Curls Seated Calf Raises Day 2 Day 3 Flat Bench Press Deadlift Bent-Over Rows Skull Crushers Donkey Calf Raises Barbell Curls Day 4 Day 5 Incline DB Press Back Squats Upright Rows Close-Grip Bench Press Standing Calf Raises Preacher Curls Day 6 Day 7 Day 22 Dips Front Squats Chin-Ups Leg Curls Seated Calf Raises Day 23 Day 24 Flat Bench Press Deadlift Bent-Over Rows Skull Crushers Donkey Calf Raises Barbell Curls Day 25 Day 26 Incline DB Press Back Squats Upright Rows Close-Grip Bench Press Standing Calf Raises Preacher Curls Sets/Reps 6 x 3 @ 6RM 6 x 3 @ 6RM 6 x 3 @ 6RM 6 x 3 @ 6RM 6 x 3 @ 6RM Cardio Sets/Reps 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM Cardio Sets/Reps 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM Off Off Sets/Reps 6 x 3 @ 6RM 6 x 3 @ 6RM 6 x 3 @ 6RM 6 x 3 @ 6RM 6 x 3 @ 6RM Cardio Sets/Reps 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM Cardio Sets/Reps 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM Rest Weight Day 8 50 sec. Dips 50 sec. Front Squats 50 sec. Chin-Ups 50 sec. Leg Curls 50 sec. Seated Calf Raises Cardio Day 9 Rest Weight Day 10 60 sec. Flat Bench Press 60 sec. Deadlift 60 sec. Bent-Over Rows 60 sec. Skull Crushers 60 sec. Donkey Calf Raises 60 sec. Barbell Curls Cardio Day 11 Rest Weight Day 12 70 sec. Incline DB Press 70 sec. Back Squats 70 sec. Upright Rows 70 sec. Close-Grip Bench Press 70 sec. Standing Calf Raises 70 sec. Preacher Curls Off Day 13 Off Day 14 Rest 50 sec. 50 sec. 50 sec. 50 sec. 50 sec. Cardio Rest 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. Cardio Rest 70 sec. 70 sec. 70 sec. 70 sec. 70 sec. 70 sec. Weight +2.5% +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% +2.5% +2.5% +2.5% Day 29 Dips Front Squats Chin-Ups Leg Curls Seated Calf Raises Day 30 Day 31 Flat Bench Press Deadlift Bent-Over Rows Skull Crushers Donkey Calf Raises Barbell Curls Day 32 Day 33 Incline DB Press Back Squats Upright Rows Close-Grip Bench Press Standing Calf Raises Preacher Curls Sets/Reps 6 x 3 @ 6RM 6 x 3 @ 6RM 6 x 3 @ 6RM 6 x 3 @ 6RM 6 x 3 @ 6RM Cardio Sets/Reps 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM Cardio Sets/Reps 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM Off Off Sets/Reps 6 x 3 @ 6RM 6 x 3 @ 6RM 6 x 3 @ 6RM 6 x 3 @ 6RM 6 x 3 @ 6RM Cardio Sets/Reps 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM Cardio Sets/Reps 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM Rest 50 sec. 50 sec. 50 sec. 50 sec. 50 sec. Cardio Rest 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. Cardio Rest 70 sec. 70 sec. 70 sec. 70 sec. 70 sec. 70 sec. Off Off Rest 50 sec. 50 sec. 50 sec. 50 sec. 50 sec. Cardio Rest 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. Cardio Rest 70 sec. 70 sec. 70 sec. 70 sec. 70 sec. 70 sec. Weight +2.5% +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% +2.5% +2.5% +2.5% Day 15 Dips Front Squats Chin-Ups Leg Curls Seated Calf Raises Day 16 Day 17 Flat Bench Press Deadlift Bent-Over Rows Skull Crushers Donkey Calf Raises Barbell Curls Day 18 Day 19 Incline DB Press Back Squats Upright Rows Close-Grip Bench Press Standing Calf Raises Preacher Curls Day 20 Day 21 Day 36 Dips Front Squats Chin-Ups Leg Curls Seated Calf Raises Day 37 Day 38 Flat Bench Press Deadlift Bent-Over Rows Skull Crushers Donkey Calf Raises Barbell Curls Day 39 Day 40 Incline DB Press Back Squats Upright Rows Close-Grip Bench Press Standing Calf Raises Preacher Curls Sets/Reps 6 x 3 @ 6RM 6 x 3 @ 6RM 6 x 3 @ 6RM 6 x 3 @ 6RM 6 x 3 @ 6RM Cardio Sets/Reps 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM Cardio Sets/Reps 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM Off Off Sets/Reps 6 x 3 @ 6RM 6 x 3 @ 6RM 6 x 3 @ 6RM 6 x 3 @ 6RM 6 x 3 @ 6RM Cardio Sets/Reps 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM 5 x 5 @ 8RM Cardio Sets/Reps 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM 4 x 6 @ 9RM Rest 50 sec. 50 sec. 50 sec. 50 sec. 50 sec. Cardio Rest 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. Cardio Rest 70 sec. 70 sec. 70 sec. 70 sec. 70 sec. 70 sec. Off Off Rest 50 sec. 50 sec. 50 sec. 50 sec. 50 sec. Cardio Rest 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. Cardio Rest 70 sec. 70 sec. 70 sec. 70 sec. 70 sec. 70 sec. Weight +2.5% +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% +2.5% +2.5% +2.5%
Weight +2.5% +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% +2.5% +2.5% +2.5%
Weight +2.5% +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% +2.5% +2.5% +2.5% Weight +2.5% +2.5% +2.5% +2.5% +2.5% +2.5%
Day 27 Day 28
Off Off
Off Off
Day 34 Day 35
Off Off
Off Off
Day 41 Day 42
Off Off
Off Off
Perfect 10
by Chad Waterbury
Wk 1 - Day 1 Sets/Reps 6 x 3 @ 6RM 6 x 3 @ 6RM Wk 1 - Day 2 Wk 1 - Day 3 Off Sets/Reps 3x10 @ 12 RM 3x10 @ 12 RM Wk 1 - Day 4 Wk 1 - Day 5 Off Sets/Reps 5x5 @ 8 RM 5x5 @ 8 RM Wk 1 - Day 6 Wk 1 - Day 7 Off Off Wk 2 - Day 6 Wk 2 - Day 7 Wk 3 - Day 1 Sets/Reps 8x3 @ 6RM 8x3 @ 6RM Wk 3 - Day 2 Off 2x25 @ 28RM 2x25 @ 28RM Wk 3 - Day 3 Sets/Reps 5x10 @ 12RM 5x10 @ 12RM Wk 3 - Day 4 Wk 3 - Day 5 Off Sets/Reps 7x5 @ 8 RM 7x5 @ 8 RM Wk 3 - Day 6 Off 2x25 @ 28RM 2x25 @ 28RM Wk 3 - Day 7 Wk 5 - Day 1 - AM Off Sets/Reps 3x3 @ 5RM 3x3 @ 5RM Wk 5 - Day 1 - PM Sets/Reps 3x8 @ 12RM 3x8 @ 12RM Wk 5 - Day 2 Wk 5 - Day 3 - AM Off Sets/Reps 2x12 @ 15RM 2x12 @ 15RM Wk 5 - Day 3 - PM Sets/Reps 3x5 @ 8RM 3x5 @ 8RM Wk 5 - Day 4 Wk 5 - Day 5 - AM Off Sets/Reps 2x25 @ 28RM 2x25 @ 28RM Wk 5 - Day 5 - PM Sets/Reps 1x12 @ 12 RM 1x12 @ 12 RM Wk 5 - Day 6 Wk 5 - Day 7 Off Off Wk 6 - Day 6 Rest 180 s 180 s Rest NA NA Wk 6 - Day 5 - PM Wt. Wt. Wk 6 - Day 4 Wk 6 - Day 5 - AM Rest 90 s 90 s Rest 90 s 90 s Wk 6 - Day 3 - PM Wt. Wk 6 - Day 3 - AM Wt. Rest 70 s 70 s Rest 120 s 120 s Wk 6 - Day 2 Wt. Wk 6 - Day 1 - PM Wt. Wk 6 - Day 1 Sets/Reps 4x3 @ 5RM 4x3 @ 5RM Sets/Reps 4x8 @ 12RM 4x8 @ 12RM Sets/Reps 2x25 @ 28RM 2x25 @ 28RM Sets/Reps 3x12 @ 15RM 3x12 @ 15RM Sets/Reps 4x5 @ 8 RM 4x5 @ 8 RM Off Sets/Reps 4x3 @ 6RM 4x3 @ 6RM Sets/Reps 1x15 @ 15 RM 1x15 @ 15 RM Sets/Reps 2x25 @ 28RM 2x25 @ 28RM Wk 6 - Day 7 Wk 7 - Day 1 - AM Sets/Reps 3x8 @ 10RM Rest 90 s Wt. Wk 9 - Day 1 - AM Off Sets/Reps 3x5 @ 7RM Rest 70 s Wt. Rest 70 s 70 s Rest NA NA Rest 180 s 180 s Wt. Wt. Wt. Rest 70 s 70 s Rest 120 s 120 s Rest 180 s 180 s Rest 90 s 90 s Rest 90 s 90 s Wt. Wt. Wt. Wt. Wt. 180 s 180 s Rest 90 s 90 s Wt. Wk 4 - Day 6 Wk 4 - Day 7 180 s 180 s Rest 120 s 120 s Wt. Wk 4 - Day 4 Wk 4 - Day 5 Rest 70 s 70 s Wk 4 - Day 2 Wk 4 - Day 3 Wt. Wk 4 - Day 1 Rest 90 s 90 s Wt. Wk 2 - Day 4 Wk 2 - Day 5 Rest 120 s 120 s Wk 2 - Day 3 Wt. Rest 70 s 70 s Wk 2 - Day 2 Wt. Wk 2 - Day 1 Sets/Reps 7x3 @ 6RM 7x3 @ 6RM Sets/Reps 2x25 @ 28RM 2x25 @ 28RM Sets/Reps 4x10 @ 12RM 4x10 @ 12RM Off Sets/Reps 6x5 @ 8RM 6x5 @ 8RM Off Off Sets/Reps 3x3 @ 5RM 3x3 @ 5RM Off Sets/Reps 3x8 @ 12RM 3x8 @ 12RM Off Sets/Reps 2x12 @ 15RM 2x12 @ 15RM Off Off Rest 90 s 90 s Wt. Rest 120 s 120 s Wt. Rest 70 s 70 s Wt. Rest 90 s 90 s Wt. Rest 70 s 70 s Rest 180 s 180 s Rest 120 s 120 s Wt. Wt. Wt.
3x8 @ 10RM Wk 7 - Day 1 - PM Sets/Reps 2x20 @ 24RM 2x20 @ 24RM Wk 7 - Day 2 Sets/Reps 2x25 @ 28RM 2x25 @ 28RM Wk 7 - Day 3 - AM Sets/Reps 3x3 @ 5RM 3x3 @ 5RM Wk 7 - Day 3 - PM Sets/Reps 3x12 @ 15RM 3x12 @ 15RM Wk 7 - Day 4 Sets/Reps 2x25 @ 28RM 2x25 @ 28RM Wk 7 - Day 5 - AM Sets/Reps 3x3 @ 5RM 3x3 @ 5RM Wk 7 - Day 5 - PM Sets/Reps 1x10 @ 10 RM 1x10 @ 10 RM Wk 7 - Day 6 Sets/Reps 2x25 @ 28RM 2x25 @ 28RM Wk 7 - Day 7 Off
90 s Rest 180 s 180 s Rest 180 s 180 s Rest 70 s 70 s Rest 120 s 120 s Rest 180 s 180 s Rest 70 s 70 s Rest NA NA Rest 180 s 180 s Wk 9 - Day 6 - PM Wt. Wk 9 - Day 6 - AM Wt. Wk 9 - Day 5 - PM Wt. Wk 9 - Day 5 - AM Wt. Wk 9 - Day 4 Wt. Wk 9 - Day 3 - PM Wt. Wk 9 - Day 3 - AM Wt. Wk 9 - Day 2 Wt. Wk 9 - Day 1 - PM
3x5 @ 7RM Sets/Reps 2x15 @ 18RM 2x15 @ 18RM Sets/Reps 2x25 @ 28RM 2x25 @ 28RM Sets/Reps 3x3 @ 5RM 3x3 @ 5RM Sets/Reps 2x20 @ 22RM 2x20 @ 22RM Sets/Reps 2x25 @ 28RM 2x25 @ 28RM Sets/Reps 3x10 @ 12RM 3x10 @ 12RM Sets/Reps 6x3 @ 5 RM 6x3 @ 5 RM Sets/Reps 2x25 @ 28RM 2x25 @ 28RM Sets/Reps 1x50 @ 50 RM 1x50 @ 50 RM Wk 9 - Day 7 Off
70 s Rest 120 s 120 s Rest 180 s 180 s Rest 70 s 70 s Rest 180 s 180 s Rest 180 s 180 s Rest 120 s 120 s Rest 90 s 90 s Rest 180 s 180 s Rest NA NA Wt. Wt. Wt. Wt. Wt. Wt. Wt. Wt. Wt.
Waterbury High Frequency System

by Chad Waterbury
WHFS Phase 1: Establish Frequency Stimulus Duration: 2 Weeks Day 1 A1 Back Squat A2 Bent Over Rows or Seated Cable Rows B1 DB Military Press B2 Lunges C1 Standing Calf Raises C2 Incline Bench Press Day 2 A1 Deadlifts A2 Dips or Decline Bench Press B1 Chin-ups or Pulldowns B2 DB Triceps Extension C1 Seated Calf Raise or Donkey Calf Raise C2 Reverse Crunch Day 3 < 20 min. medium intensity cardio Day 4 A1 Back Squat A2 Bent Over Rows or Seated Cable Rows B1 BB Military Press B2 Split Squats C1 Standing Calf Raises C2 Incline Bench Press Day 5 A1 Deadlifts A2 Dips or Decline Bench Press B1 Pull-ups or Pulldowns B2 BB Skull Crushers C1 Seated Calf Raise or Donkey Calf Raise C2 Swiss Ball Crunches Day 6/7 < 20 min. medium intensity cardio Sets/Reps 4/6 @ 8 RM 4/6 @ 8 RM 4/6 @ 8 RM 4/6 @ 8 RM 4/6 @ 8 RM 4/6 @ 8 RM Sets/Reps 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM Sets/Reps Sets/Reps 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM Sets/Reps 4/6 @ 8 RM 4/6 @ 8 RM 4/6 @ 8 RM 4/6 @ 8 RM 4/6 @ 8 RM 4/6 @ 8 RM Sets/Reps Rest 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. Rest 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. Rest Rest 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. Rest 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. Rest Weight Day 8 A1 Back Squat A2 Bent Over Rows or Seated Cable Rows B1 DB Military Press B2 Lunges C1 Standing Calf Raises C2 Incline Bench Press Weight Day 9 A1 Deadlifts A2 Dips or Decline Bench Press B1 Chin-ups or Pulldowns B2 DB Triceps Extension C1 Seated Calf Raise or Donkey Calf Raise C2 Reverse Crunch Weight Day 10 < 20 min. medium intensity cardio Weight Day 11 A1 Back Squat A2 Bent Over Rows or Seated Cable Rows B1 BB Military Press B2 Split Squats C1 Standing Calf Raises C2 Incline Bench Press Weight Day 12 A1 Deadlifts A2 Dips or Decline Bench Press B1 Pull-ups or Pulldowns B2 BB Skull Crushers C1 Seated Calf Raise or Donkey Calf Raise C2 Swiss Ball Crunches Weight Day 13/14 < 20 min. medium intensity cardio Sets/Reps 5/6 @ 8 RM 5/6 @ 8 RM 5/6 @ 8 RM 5/6 @ 8 RM 5/6 @ 8 RM 5/6 @ 8 RM Sets/Reps 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM Sets/Reps Sets/Reps 4/12 @ 14 RM 4/12 @ 14 RM 4/12 @ 14 RM 4/12 @ 14 RM 4/12 @ 14 RM 4/12 @ 14 RM Sets/Reps 5/6 @ 8 RM 5/6 @ 8 RM 5/6 @ 8 RM 5/6 @ 8 RM 5/6 @ 8 RM 5/6 @ 8 RM Sets/Reps Rest 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. Rest 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. Rest Rest 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. Rest 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. Rest Weight
Weight
Weight Weight
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Weight
WHFS Phase 2: Max Motor Recruitment 1 Duration: 1 Week Day 1 Back Squat Bench Press Lying DB Triceps Extension Day 2 Deadlifts Chin-ups or Pulldowns Hammer Curls Day 3 OFF Day 4 Front Squat BB Military Press Dips or Decline Bench Press Day 5 OFF Day 6 Deadlifts Seated or Chest-Supported Rows BB Bicep Curls Day 7 OFF Sets/Reps Work up to 5 RM Work up to 5 RM Work up to 5 RM Sets/Reps Work up to 5 RM Work up to 5 RM Work up to 5 RM Sets/Reps Sets/Reps Work up to 5 RM Work up to 5 RM Work up to 5 RM Sets/Reps Sets/Reps Work up to 5 RM Work up to 5 RM Work up to 5 RM Sets/Reps Rest Note Note Note Rest Note Note Note Rest Rest Note Note Note Rest Rest Note Note Note Rest Weight
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WHFS Phase 3: Augment Frequency Stimulus Duration: 2 weeks Day 1 AM A1 Back Squat A2 Bent Over Rows or Seated Cable Rows B1 DB Military Press B2 Lunges C1 Standing Calf Raises C2 Incline Bench Press Day 1 PM A1 Back Squat A2 Bent Over Rows or Seated Cable Rows B1 BB Military Press B2 Split Squats C1 Standing Calf Raises C2 Incline Bench Press Day 2 A1 Deadlifts A2 Dips or Decline Bench Press B1 Chin-ups or Pulldowns B2 DB Triceps Extension C1 Seated Calf Raise or Donkey Calf Raise C2 Reverse Crunch Day 3 < 20 min. medium intensity cardio Day 4 A1 Front Squat or BB Hack Squat A2 Upright Rows B1 DB Side Raise B2 Leg Curls C1 Bench Press C2 Barbell Curls Day 5 AM A1 Deadlifts A2 Dips or Decline Bench Press B1 Pull-ups or Pulldowns B2 BB Skull Crushers C1 Seated Calf Raise or Donkey Calf Raise C2 Reverse Crunch Day 5 PM A1 Deadlifts A2 DB Bench Press B1 Pull-ups or Pulldowns B2 BB Skull Crushers C1 Seated Calf Raise or Donkey Calf Raise C2 Swiss Ball Crunches Day 6/7 < 20 min. medium intensity cardio Sets/Reps 3/6 @ 8 RM 3/6 @ 8 RM 3/6 @ 8 RM 3/6 @ 8 RM 3/6 @ 8 RM 3/6 @ 8 RM Sets/Reps 2/12 @ 14 RM 2/12 @ 14 RM 2/12 @ 14 RM 2/12 @ 14 RM 2/12 @ 14 RM 2/12 @ 14 RM Sets/Reps 4/6 @ 8 RM 4/6 @ 8 RM 4/6 @ 8 RM 4/6 @ 8 RM 4/6 @ 8 RM 4/6 @ 8 RM Sets/Reps Sets/Reps 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM Sets/Reps 3/6 @ 8 RM 3/6 @ 8 RM 3/6 @ 8 RM 3/6 @ 8 RM 3/6 @ 8 RM 3/6 @ 8 RM Sets/Reps 2/12 @ 14 RM 2/12 @ 14 RM 2/12 @ 14 RM 2/12 @ 14 RM 2/12 @ 14 RM 2/12 @ 14 RM Sets/Reps Rest 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. Rest 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. Rest 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. Rest Rest 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. Rest 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. Rest 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. Rest Weight Day 8 AM A1 Back Squat A2 Bent Over Rows or Seated Cable Rows B1 DB Military Press B2 Lunges C1 Standing Calf Raises C2 Incline Bench Press Weight Day 8 PM A1 Back Squat A2 Bent Over Rows or Seated Cable Rows B1 DB Military Press B2 Split Squats C1 Standing Calf Raises C2 Incline Bench Press Weight Day 9 A1 Deadlifts A2 Dips or Decline Bench Press B1 Chin-ups or Pulldowns B2 DB Triceps Extension C1 Seated Calf Raise or Donkey Calf Raise C2 Reverse Crunch Weight Day 10 < 20 min. medium intensity cardio Weight Day 11 A1 Back Squat A2 Bent Over Rows or Seated Cable Rows B1 BB Military Press B2 Split Squats C1 Standing Calf Raises C2 Incline Bench Press Weight Day 12 AM A1 Deadlifts A2 Dips or Decline Bench Press B1 Pull-ups or Pulldowns B2 BB Skull Crushers C1 Seated Calf Raise or Donkey Calf Raise C2 Swiss Ball Crunches Day 12 PM A1 Deadlifts A2 DB Bench Press B1 Pull-ups or Pulldowns B2 BB Skull Crushers C1 Seated Calf Raise or Donkey Calf Raise C2 Swiss Ball Crunches Weight Day 13/14 < 20 min. medium intensity cardio Sets/Reps 4/6 @ 8 RM 4/6 @ 8 RM 4/6 @ 8 RM 4/6 @ 8 RM 4/6 @ 8 RM 4/6 @ 8 RM Sets/Reps 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM Sets/Reps 5/6 @ 8 RM 5/6 @ 8 RM 5/6 @ 8 RM 5/6 @ 8 RM 5/6 @ 8 RM 5/6 @ 8 RM Sets/Reps Sets/Reps 4/12 @ 14 RM 4/12 @ 14 RM 4/12 @ 14 RM 4/12 @ 14 RM 4/12 @ 14 RM 4/12 @ 14 RM Sets/Reps 4/6 @ 8 RM 4/6 @ 8 RM 4/6 @ 8 RM 4/6 @ 8 RM 4/6 @ 8 RM 4/6 @ 8 RM Sets/Reps 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM Sets/Reps Rest 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. Rest 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. Rest 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. Rest Rest 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. Rest 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. Rest 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. Rest Weight
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WHFS Phase 4: Max Motor Recruitment 2 Duration: 1 week Day 1 Back Squat Bench Press Lying DB Triceps Extension Day 2 Deadlifts Chin-ups or Pulldowns Hammer Curls Day 3 OFF Day 4 Front Squat BB Military Press Dips or Decline Bench Press Day 5 OFF Day 6 Deadlifts Seated or Chest-Supported Rows BB Bicep Curls Day 7 OFF Sets/Reps Work up to 3 RM Work up to 3 RM Work up to 3 RM Sets/Reps Work up to 3 RM Work up to 3 RM Work up to 3 RM Sets/Reps Sets/Reps Work up to 3 RM Work up to 3 RM Work up to 3 RM Sets/Reps Sets/Reps Work up to 3 RM Work up to 3 RM Work up to 3 RM Sets/Reps Rest Note Note Note Rest Note Note Note Rest Rest Note Note Note Rest Rest Note Note Note Rest Weight
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Weight Weight
Weight
WHFS Phase 5: Peak Frequency Stimulus Duration: 2 weeks Day 1 AM A1 BB Military Press A2 Front Squat B1 Chins or Supinated Grip Pulldowns B2 Lying DB Triceps Extension C1 Standing Calf Raises C2 Hanging Leg Raise Day 1 PM A1 DB Incline Bench Press A2 BB Back Squat B1 Chins or Supinated Grip Pulldowns B2 Triceps Pressdown or Overhead DB Extension C1 Donkey Calf Raises C2 Reverse Crunch Day 2 AM A1 Deadlifts A2 Dips B1 Seated Cable or Chest-Supported Rows B2 Standing Hammer Curls C1 Seated Calf Raise C2 External Rotation Day 2 PM A1 DB Romanian Deadlifts A2 Decline DB Bench Press B1 Seated Cable or Chest-Supported Rows B2 Standing Barbell Curls C1 Seated Calf Raise C2 External Rotation Day 3 OFF Day 4 PM A1 Chins or Supinated Grip Pulldowns A2 Triceps Pressdown or Overhead DB Extension B1 DB Incline Bench Press B2 BB Back Squat C1 Donkey Calf Raises C2 Reverse Crunch Day 4 AM A1 Chins or Supinated Grip Pulldowns A2 DB Skull Crushers B1 DB Military Press B2 Front Squat or Hack Squat C1 Standing Calf Raises C2 Hanging Leg Raise Day 5 AM A1 BB Bench Press A2 Seated Cable or Chest-Supported Rows B1 DB Romanian Deadlifts B2 Standing Reverse Curls C1 Seated Calf Raise or Donkey Calf Raise C2 External Rotation Day 5 PM A1 DB Bench Press A2 Seated Cable or Chest-Supported Rows B1 Deadlifts B2 Standing BB Bicep Curls C1 Seated Calf Raise or Donkey Calf Raise C2 External Rotation Sets/Reps 4/4 @ 6 RM 4/4 @ 6 RM 4/4 @ 6 RM 4/4 @ 6 RM 4/4 @ 6 RM 4/4 @ 6 RM Sets/Reps 2/12 @ 14 RM 2/12 @ 14 RM 2/12 @ 14 RM 2/12 @ 14 RM 2/12 @ 14 RM 2/12 @ 14 RM Sets/Reps 4/3 @ 5 RM 4/3 @ 5 RM 4/3 @ 5 RM 4/3 @ 5 RM 4/3 @ 5 RM 4/3 @ 5 RM Sets/Reps 2/14 @ 16 RM 2/14 @ 16 RM 2/14 @ 16 RM 2/14 @ 16 RM 2/14 @ 16 RM 2/14 @ 16 RM Sets/Reps Sets/Reps 4/3 @ 5 RM 4/3 @ 5 RM 4/3 @ 5 RM 4/3 @ 5 RM 4/3 @ 5 RM 4/3 @ 5 RM Sets/Reps 2/14 @ 16 RM 2/14 @ 16 RM 2/14 @ 16 RM 2/14 @ 16 RM 2/14 @ 16 RM 2/14 @ 16 RM Sets/Reps 4/4 @ 6 RM 4/4 @ 6 RM 4/4 @ 6 RM 4/4 @ 6 RM 4/4 @ 6 RM 4/4 @ 6 RM Sets/Reps 2/12 @ 14 RM 2/12 @ 14 RM 2/12 @ 14 RM 2/12 @ 14 RM 2/12 @ 14 RM 2/12 @ 14 RM Rest 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. Rest 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. Rest 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. Rest 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. Rest Rest 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. Rest 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. Rest 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. Rest 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. Weight Day 8 AM A1 BB Military Press A2 Front Squat B1 Chins or Supinated Grip Pulldowns B2 Lying DB Triceps Extension C1 Standing Calf Raises C2 Hanging Leg Raise Weight Day 8 PM A1 DB Incline Bench Press A2 BB Back Squat B1 Chins or Supinated Grip Pulldowns B2 Triceps Pressdown or Overhead DB Extension C1 Donkey Calf Raises C2 Reverse Crunch Weight Day 9 AM A1 Deadlifts A2 Dips B1 Seated Cable or Chest-Supported Rows B2 Standing Hammer Curls C1 Seated Calf Raise C2 External Rotation Weight Day 9 PM A1 DB Romanian Deadlifts A2 Decline DB Bench Press B1 Seated Cable or Chest-Supported Rows B2 Standing Barbell Curls C1 Seated Calf Raise C2 External Rotation Weight Day 10 OFF Weight Day 11 AM A1 Chins or Supinated Grip Pulldowns A2 Triceps Pressdown or Overhead DB Extension B1 DB Incline Bench Press B2 BB Back Squat C1 Donkey Calf Raises C2 Reverse Crunch Weight Day 11 PM A1 Chins or Supinated Grip Pulldowns A2 DB Skull Crushers B1 DB Military Press B2 Front Squat or Hack Squat C1 Standing Calf Raises C2 Hanging Leg Raise Weight Day 12 AM A1 BB Bench Press A2 Seated Cable or Chest-Supported Rows B1 DB Romanian Deadlifts B2 Standing Reverse Curls C1 Seated Calf Raise or Donkey Calf Raise C2 External Rotation Weight Day 12 PM A1 DB Bench Press A2 Seated Cable or Chest-Supported Rows B1 Deadlifts B2 Standing BB Bicep Curls C1 Seated Calf Raise or Donkey Calf Raise C2 External Rotation Sets/Reps 5/4 @ 6 RM 5/4 @ 6 RM 5/4 @ 6 RM 5/4 @ 6 RM 5/4 @ 6 RM 5/4 @ 6 RM Sets/Reps 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM Sets/Reps 5/3 @ 5 RM 5/3 @ 5 RM 5/3 @ 5 RM 5/3 @ 5 RM 5/3 @ 5 RM 5/3 @ 5 RM Sets/Reps 3/14 @ 16 RM 3/14 @ 16 RM 3/14 @ 16 RM 3/14 @ 16 RM 3/14 @ 16 RM 3/14 @ 16 RM Sets/Reps Sets/Reps 5/3 @ 5 RM 5/3 @ 5 RM 5/3 @ 5 RM 5/3 @ 5 RM 5/3 @ 5 RM 5/3 @ 5 RM Sets/Reps 3/14 @ 16 RM 3/14 @ 16 RM 3/14 @ 16 RM 3/14 @ 16 RM 3/14 @ 16 RM 3/14 @ 16 RM Sets/Reps 5/4 @ 6 RM 5/4 @ 6 RM 5/4 @ 6 RM 5/4 @ 6 RM 5/4 @ 6 RM 5/4 @ 6 RM Sets/Reps 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM 3/12 @ 14 RM Rest 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. Rest 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. Rest 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. Rest 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. Rest Rest 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. Rest 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. Rest 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. Rest 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. 75 sec. Weight
Weight
Weight
Weight
Weight Weight
Weight
Weight
Weight
Day 6/7 OFF
Sets/Reps
Rest
Weight Day 13/14 OFF
Sets/Reps
Rest
Weight
General Physical Preparedness (GPP

by Chad Waterbury
Original Article Can be Found on T-Nation @ http://www.t-nation.com/readTop
GPP Exercise Hybrid 1 (Alternate Push-up / Pull-up) Hybrid 2 (Alternate Sit-up / Jump / Squat) Walking Lunges (hands behind head) Duration / Rest* (secs) 120 / 120 90 / 120 180 / 120 180 / 120 120 / 120
180 / 120 180 / 120 120 / 120
60 / 120
* Reduce rest period by 10 secs every FOURTH workout
P) ASAP
pic.do?id=468125
Suggested Order of Programs Date Posted Link ABBH I Anti-Bodybuilding Hypertrophy I 16-Jan-03 http://www.t-nation.com/findArticle.do?article=244anti2 ABBH II Anti-Bodybuilding Hypertrophy II 1-Apr-04 http://www.t-nation.com/findArticle.do?article=307hyper2 SFM Strength Focused Mesocycle 10-Aug-04 http://www.t-nation.com/readTopic.do?id=485341 SOB SOB Training 10-Feb-05 http://www.t-nation.com/readTopic.do?id=561180 TTT Triple Total Training 14-Jul-04 http://www.t-nation.com/readTopic.do?id=476508 HH Hybrid Hypertrophy 8-Mar-05 http://www.t-nation.com/readTopic.do?id=580380 WM Waterbury Method 20-Dec-04 http://www.t-nation.com/readTopic.do?id=534922 TBT Total Body Training 11-Oct-04 http://www.t-nation.com/readTopic.do?id=508031 PFM Primed For Muscle 19-May-05 http://www.t-nation.com/readTopic.do?id=635888 QD Quattro Dynamo 1-Jan-04 http://www.t-nation.com/readTopic.do?id=459216 SC Singles Club 16-Apr-04 http://www.t-nation.com/readTopic.do?id=459290 BBB Big Boy Basics 24-Oct-03 http://www.t-nation.com/readTopic.do?id=459533
Comment Increase size & strength Increase size & strength Strength increase Increase size & strength Good conditioning Increase size & strength Increase size & strength
Strength increase
NB3 OSC ART LFGB GPP 10x3FFL
Next Big Three 13-Dec-01* http://www.t-nation.com/readTopic.do?id=459914 Outlaw Strength & Conditioning 20-Feb-03 http://www.t-nation.com/readTopic.do?id=459262 The Art Of Waterbury 18-Jul-05 http://www.t-nation.com/readTopic.do?id=693794 Lift Fast Get Big 6-Dec-04 http://www.t-nation.com/readTopic.do?id=529331 General Physical Preparedeness 21-Jun-04 http://www.t-nation.com/readTopic.do?id=468125 10 x 3 For Fat Loss 24-Oct-05 http://www.t-nation.com/readTopic.do?id=795366
Fat Loss or in season football, etc Fat Loss & Overall Conditioning
Fat Loss
* Article date is as shown on T-Nation posting, believed to have been posted during 2004

Chad Waterbury's Programs

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Anti-Bodybuilding Hypertrophy I

Strength Focused Mesocycle

+2.5% +2.5% +2.5% +2.5%

+2.5% +2.5% +2.5% +2.5%

+2.5% +2.5% +2.5% +2.5%

Rest Rest Weight

+2.5% +2.5% +2.5% +2.5%

+2.5% +2.5% +2.5% +2.5%

+2.5% +2.5% +2.5% +2.5%

+2.5% +2.5% +2.5% +2.5%

+2.5% +2.5% +2.5% +2.5%

+2.5% +2.5% +2.5% +2.5%

15-20 min Weight

15-20 min Weight

15-20 min Weight

15-20 min Weight

15-20 min Weight

15-20 min Weight

15-20 min Weight

15-20 min Weight

15-20 min Weight

15-20 min Weight

15-20 min Weight

15-20 min Weight

15-20 min Weight

Triple Total Training

+2.5% +2.5% +2.5% +2.5% +2.5% +2.5%

+2.5% +2.5% +2.5% +2.5% +2.5% +2.5%

+2.5% +2.5% +2.5% +2.5% +2.5% +2.5%

+2.5% +2.5% +2.5% +2.5% +2.5% +2.5%

+2.5% +2.5% +2.5% +2.5% +2.5% +2.5%

+2.5% +2.5% +2.5% +2.5% +2.5% +2.5%

+2.5% +2.5% +2.5% +2.5% +2.5% +2.5%

+2.5% +2.5% +2.5% +2.5% +2.5% +2.5%

+2.5% +2.5% +2.5% +2.5% +2.5% +2.5%

Total Body Training (Page 1)

Total Body Training (Page 2)

Total Body Training (Page 3)

Total Body Training (Page 1)

Total Body Training (Page 2)

Total Body Training (Page 3)

Primed For Muscle

+2.5% +2.5% +2.5% +2.5% Wt.

+2.5% +2.5% +2.5% Wt.

+2.5% +2.5% +2.5% +2.5%

Hold Rest Wt. 7 s 90 s 180s 60 s +2.5% 60 s +2.5% 60 s +2.5%

Hold Rest 9 s 75 s 180s 60 s 60 s 60 s 60 s Hold Rest 9 s 90 s 180s 60 s 60 s 60 s Hold Rest 9 s 75 s 180s 60 s 60 s 60 s 60 s

+2.5% +2.5% +2.5% +2.5% Wt.

+2.5% +2.5% +2.5% Wt.

Hold Rest 10 s 75 s 180s 60 s 60 s 60 s 60 s Hold Rest 10 s 90 s 180s 60 s 60 s 60 s Hold Rest 10 s 75 s 180s 60 s 60 s 60 s 60 s

+2.5% +2.5% +2.5% +2.5% Wt.

+2.5% +2.5% +2.5% Wt.

+2.5% +2.5% +2.5% +2.5%

+2.5% +2.5% +2.5% +2.5%

Hold Rest Wt. 9 s 90 s 180s 60 s +2.5% 60 s +2.5% 60 s +2.5%

Hold Rest Wt. 10 s 90 s 180s 60 s +2.5% 60 s +2.5% 60 s +2.5%

+2.5% +2.5% +2.5% +2.5% +2.5% +2.5%

+2.5% +2.5% +2.5% +2.5% +2.5% +2.5%

+2.5% +2.5% +2.5% +2.5%

+2.5% +2.5% +2.5% +2.5%

+2.5% +2.5% +2.5% +2.5% +2.5% +2.5%

+2.5% +2.5% +2.5% +2.5% +2.5% +2.5%