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Oldschool Dorian Yates H.I.T Training

by Fazlifts
31 athletes joined

4 Day High Intensity Training (HIT) Split Inspired by Dorian Yates

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(1 rating)

PROGRAM DESCRIPTION

This is the exact routine I was taught way back in the early 2000s from all the oldschool guys who both trained with and learned from Dorian. The Midlands in the UK was obsessed with all things Dorian throughout that period of time, and we all made good gains. I don't want this routine to be lost to time, so here it is for your benefit, just like I did back then.

This routine is composed of 4 seperate sessions, and is mostly a bodypart split with minimal overlap. Due to the nature of the routine, it mandates both a willingness and an ability of the user to push themselves extremely hard. That is why this routine is meant for intermediates and beyond.

Beginners can still prosper on this routine as the volume is low, but they would be better off with a higher frequency such as my Full Body or Upper Lower routines available on this platform.

Volume & Intensity

The volume is low, and for it to work your intensity needs to be super high. Take all sets to failure where safe to do so, and if it is not safe to fail (such as Squats and Deadlifts) then go until 0RiR.

Sets/Reps

Generally one all out set with 2-3 additional forced reps, and 2-3 negatives was the standard prescription for every working set. I think this is a LOT and should only be done if you can stomach it, and have a partner you can trust. A safer and potentially more palatable option is to simply take the first set to failure (or 0RIR where appropriate), and follow that with a second set for higher repetitions. The now-classic 'top set/back off set' method which has been popularised in recent years. Deadlifts always include only one set done simply to 0RIR, and Leg Press/Hack Squats never included negatives and would only include 1-2 forced reps as the potential for something to go wrong was too high.

Warm Ups

Part of working up to higher intensities is the willingness and knowledge to thoroughly warm up. Yes this is different from what you hear from some HIT circles now, but I am telling you what we were taught back then and we all performed extensive warm ups before the main set. Aside from the usual progressive warm up on each exercise I would also recommend you all perform the specific warm up protocol I list in this video:

https://www.youtube.com/watch?v=NcWpGy8qMSo

Upper warm ups to be done on every upper day, and lower warm up to be done on the lower day. I would also include some back extensions prior to the back day if you are going to include a heavy hinge. The overall volume is low, so take your time, warm up thoroughly and make each working set count.

Weight should be added when you have reached the top of the rep range. However you can also simply maintain the weight for another week or two and allow the set to feel better. I was taught very early on, to improve you can either get stronger or you can 'get better' and that really resonated with me. So feel free to stick to a given weight for another session or two to really master it before you move on.

For more information

To get indepth more about the routine, watch my YouTube video here.

To inquire online personalized coaching from Fazlifts, apply here.

PROGRAM OVERVIEW

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Days Per Week
    4 days
  • Time Per Workout
    45 minutes
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-12 reps
12-20 reps
2
Chest Fly (Dumbbell)
1
1
6-12 reps
12-20 reps
3
Bench Press (Dumbbell)
1
1
6-12 reps
12-20 reps
4
Pec Deck (Machine)
1
1
6-12 reps
12-20 reps
5
Bicep Curl (Barbell)
1
1
6-12 reps
12-20 reps
6
Preacher Curl (EZ Bar)
1
1
6-12 reps
12-20 reps
7
Bicep Curl (Cable)
1
1
6-12 reps
12-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-12 reps
12-20 reps
2
Chest Fly (Dumbbell)
1
1
6-12 reps
12-20 reps
3
Bench Press (Dumbbell)
1
1
6-12 reps
12-20 reps
4
Pec Deck (Machine)
1
1
6-12 reps
12-20 reps
5
Bicep Curl (Barbell)
1
1
6-12 reps
12-20 reps
6
Preacher Curl (EZ Bar)
1
1
6-12 reps
12-20 reps
7
Bicep Curl (Cable)
1
1
6-12 reps
12-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-12 reps
12-20 reps
2
Chest Fly (Dumbbell)
1
1
6-12 reps
12-20 reps
3
Bench Press (Dumbbell)
1
1
6-12 reps
12-20 reps
4
Pec Deck (Machine)
1
1
6-12 reps
12-20 reps
5
Bicep Curl (Barbell)
1
1
6-12 reps
12-20 reps
6
Preacher Curl (EZ Bar)
1
1
6-12 reps
12-20 reps
7
Bicep Curl (Cable)
1
1
6-12 reps
12-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-12 reps
12-20 reps
2
Chest Fly (Dumbbell)
1
1
6-12 reps
12-20 reps
3
Bench Press (Dumbbell)
1
1
6-12 reps
12-20 reps
4
Pec Deck (Machine)
1
1
6-12 reps
12-20 reps
5
Bicep Curl (Barbell)
1
1
6-12 reps
12-20 reps
6
Preacher Curl (EZ Bar)
1
1
6-12 reps
12-20 reps
7
Bicep Curl (Cable)
1
1
6-12 reps
12-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-12 reps
12-20 reps
2
Chest Fly (Dumbbell)
1
1
6-12 reps
12-20 reps
3
Bench Press (Dumbbell)
1
1
6-12 reps
12-20 reps
4
Pec Deck (Machine)
1
1
6-12 reps
12-20 reps
5
Bicep Curl (Barbell)
1
1
6-12 reps
12-20 reps
6
Preacher Curl (EZ Bar)
1
1
6-12 reps
12-20 reps
7
Bicep Curl (Cable)
1
1
6-12 reps
12-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-12 reps
12-20 reps
2
Chest Fly (Dumbbell)
1
1
6-12 reps
12-20 reps
3
Bench Press (Dumbbell)
1
1
6-12 reps
12-20 reps
4
Pec Deck (Machine)
1
1
6-12 reps
12-20 reps
5
Bicep Curl (Barbell)
1
1
6-12 reps
12-20 reps
6
Preacher Curl (EZ Bar)
1
1
6-12 reps
12-20 reps
7
Bicep Curl (Cable)
1
1
6-12 reps
12-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-12 reps
12-20 reps
2
Chest Fly (Dumbbell)
1
1
6-12 reps
12-20 reps
3
Bench Press (Dumbbell)
1
1
6-12 reps
12-20 reps
4
Pec Deck (Machine)
1
1
6-12 reps
12-20 reps
5
Bicep Curl (Barbell)
1
1
6-12 reps
12-20 reps
6
Preacher Curl (EZ Bar)
1
1
6-12 reps
12-20 reps
7
Bicep Curl (Cable)
1
1
6-12 reps
12-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-12 reps
12-20 reps
2
Chest Fly (Dumbbell)
1
1
6-12 reps
12-20 reps
3
Bench Press (Dumbbell)
1
1
6-12 reps
12-20 reps
4
Pec Deck (Machine)
1
1
6-12 reps
12-20 reps
5
Bicep Curl (Barbell)
1
1
6-12 reps
12-20 reps
6
Preacher Curl (EZ Bar)
1
1
6-12 reps
12-20 reps
7
Bicep Curl (Cable)
1
1
6-12 reps
12-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-12 reps
12-20 reps
2
Chest Fly (Dumbbell)
1
1
6-12 reps
12-20 reps
3
Bench Press (Dumbbell)
1
1
6-12 reps
12-20 reps
4
Pec Deck (Machine)
1
1
6-12 reps
12-20 reps
5
Bicep Curl (Barbell)
1
1
6-12 reps
12-20 reps
6
Preacher Curl (EZ Bar)
1
1
6-12 reps
12-20 reps
7
Bicep Curl (Cable)
1
1
6-12 reps
12-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-12 reps
12-20 reps
2
Chest Fly (Dumbbell)
1
1
6-12 reps
12-20 reps
3
Bench Press (Dumbbell)
1
1
6-12 reps
12-20 reps
4
Pec Deck (Machine)
1
1
6-12 reps
12-20 reps
5
Bicep Curl (Barbell)
1
1
6-12 reps
12-20 reps
6
Preacher Curl (EZ Bar)
1
1
6-12 reps
12-20 reps
7
Bicep Curl (Cable)
1
1
6-12 reps
12-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-12 reps
12-20 reps
2
Chest Fly (Dumbbell)
1
1
6-12 reps
12-20 reps
3
Bench Press (Dumbbell)
1
1
6-12 reps
12-20 reps
4
Pec Deck (Machine)
1
1
6-12 reps
12-20 reps
5
Bicep Curl (Barbell)
1
1
6-12 reps
12-20 reps
6
Preacher Curl (EZ Bar)
1
1
6-12 reps
12-20 reps
7
Bicep Curl (Cable)
1
1
6-12 reps
12-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-12 reps
12-20 reps
2
Chest Fly (Dumbbell)
1
1
6-12 reps
12-20 reps
3
Bench Press (Dumbbell)
1
1
6-12 reps
12-20 reps
4
Pec Deck (Machine)
1
1
6-12 reps
12-20 reps
5
Bicep Curl (Barbell)
1
1
6-12 reps
12-20 reps
6
Preacher Curl (EZ Bar)
1
1
6-12 reps
12-20 reps
7
Bicep Curl (Cable)
1
1
6-12 reps
12-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-12 reps
12-20 reps
2
Leg Press
1
1
6-12 reps
12-20 reps
3
Hack Squat
1
1
6-12 reps
12-20 reps
4
Leg Curl
1
1
6-12 reps
12-20 reps
5
Romanian Deadlift (Barbell)
1
6-12 reps
6
Standing Calf Raise
1
1
6-12 reps
12-20 reps
7
Seated Calf Raise
1
1
6-12 reps
12-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-12 reps
12-20 reps
2
Leg Press
1
1
6-12 reps
12-20 reps
3
Hack Squat
1
1
6-12 reps
12-20 reps
4
Leg Curl
1
1
6-12 reps
12-20 reps
5
Romanian Deadlift (Barbell)
1
6-12 reps
6
Standing Calf Raise
1
1
6-12 reps
12-20 reps
7
Seated Calf Raise
1
1
6-12 reps
12-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-12 reps
12-20 reps
2
Leg Press
1
1
6-12 reps
12-20 reps
3
Hack Squat
1
1
6-12 reps
12-20 reps
4
Leg Curl
1
1
6-12 reps
12-20 reps
5
Romanian Deadlift (Barbell)
1
6-12 reps
6
Standing Calf Raise
1
1
6-12 reps
12-20 reps
7
Seated Calf Raise
1
1
6-12 reps
12-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-12 reps
12-20 reps
2
Leg Press
1
1
6-12 reps
12-20 reps
3
Hack Squat
1
1
6-12 reps
12-20 reps
4
Leg Curl
1
1
6-12 reps
12-20 reps
5
Romanian Deadlift (Barbell)
1
6-12 reps
6
Standing Calf Raise
1
1
6-12 reps
12-20 reps
7
Seated Calf Raise
1
1
6-12 reps
12-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-12 reps
12-20 reps
2
Leg Press
1
1
6-12 reps
12-20 reps
3
Hack Squat
1
1
6-12 reps
12-20 reps
4
Leg Curl
1
1
6-12 reps
12-20 reps
5
Romanian Deadlift (Barbell)
1
6-12 reps
6
Standing Calf Raise
1
1
6-12 reps
12-20 reps
7
Seated Calf Raise
1
1
6-12 reps
12-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-12 reps
12-20 reps
2
Leg Press
1
1
6-12 reps
12-20 reps
3
Hack Squat
1
1
6-12 reps
12-20 reps
4
Leg Curl
1
1
6-12 reps
12-20 reps
5
Romanian Deadlift (Barbell)
1
6-12 reps
6
Standing Calf Raise
1
1
6-12 reps
12-20 reps
7
Seated Calf Raise
1
1
6-12 reps
12-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-12 reps
12-20 reps
2
Leg Press
1
1
6-12 reps
12-20 reps
3
Hack Squat
1
1
6-12 reps
12-20 reps
4
Leg Curl
1
1
6-12 reps
12-20 reps
5
Romanian Deadlift (Barbell)
1
6-12 reps
6
Standing Calf Raise
1
1
6-12 reps
12-20 reps
7
Seated Calf Raise
1
1
6-12 reps
12-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-12 reps
12-20 reps
2
Leg Press
1
1
6-12 reps
12-20 reps
3
Hack Squat
1
1
6-12 reps
12-20 reps
4
Leg Curl
1
1
6-12 reps
12-20 reps
5
Romanian Deadlift (Barbell)
1
6-12 reps
6
Standing Calf Raise
1
1
6-12 reps
12-20 reps
7
Seated Calf Raise
1
1
6-12 reps
12-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-12 reps
12-20 reps
2
Leg Press
1
1
6-12 reps
12-20 reps
3
Hack Squat
1
1
6-12 reps
12-20 reps
4
Leg Curl
1
1
6-12 reps
12-20 reps
5
Romanian Deadlift (Barbell)
1
6-12 reps
6
Standing Calf Raise
1
1
6-12 reps
12-20 reps
7
Seated Calf Raise
1
1
6-12 reps
12-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-12 reps
12-20 reps
2
Leg Press
1
1
6-12 reps
12-20 reps
3
Hack Squat
1
1
6-12 reps
12-20 reps
4
Leg Curl
1
1
6-12 reps
12-20 reps
5
Romanian Deadlift (Barbell)
1
6-12 reps
6
Standing Calf Raise
1
1
6-12 reps
12-20 reps
7
Seated Calf Raise
1
1
6-12 reps
12-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-12 reps
12-20 reps
2
Leg Press
1
1
6-12 reps
12-20 reps
3
Hack Squat
1
1
6-12 reps
12-20 reps
4
Leg Curl
1
1
6-12 reps
12-20 reps
5
Romanian Deadlift (Barbell)
1
6-12 reps
6
Standing Calf Raise
1
1
6-12 reps
12-20 reps
7
Seated Calf Raise
1
1
6-12 reps
12-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-12 reps
12-20 reps
2
Leg Press
1
1
6-12 reps
12-20 reps
3
Hack Squat
1
1
6-12 reps
12-20 reps
4
Leg Curl
1
1
6-12 reps
12-20 reps
5
Romanian Deadlift (Barbell)
1
6-12 reps
6
Standing Calf Raise
1
1
6-12 reps
12-20 reps
7
Seated Calf Raise
1
1
6-12 reps
12-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
2
Seated Military Press (Smith Machine)
1
1
6-12 reps
12-20 reps
3
Upright Row (Barbell)
1
1
6-12 reps
12-20 reps
4
Lateral Raise (Cable)
1
1
6-12 reps
12-20 reps
5
Bench Press (Close Grip)
1
1
6-12 reps
12-20 reps
6
Overhead Tricep Extension (Cable)
1
1
6-12 reps
12-20 reps
7
Tricep Pushdown (Cable)
1
1
6-12 reps
12-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
2
Seated Military Press (Smith Machine)
1
1
6-12 reps
12-20 reps
3
Upright Row (Barbell)
1
1
6-12 reps
12-20 reps
4
Lateral Raise (Cable)
1
1
6-12 reps
12-20 reps
5
Bench Press (Close Grip)
1
1
6-12 reps
12-20 reps
6
Overhead Tricep Extension (Cable)
1
1
6-12 reps
12-20 reps
7
Tricep Pushdown (Cable)
1
1
6-12 reps
12-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
2
Seated Military Press (Smith Machine)
1
1
6-12 reps
12-20 reps
3
Upright Row (Barbell)
1
1
6-12 reps
12-20 reps
4
Lateral Raise (Cable)
1
1
6-12 reps
12-20 reps
5
Bench Press (Close Grip)
1
1
6-12 reps
12-20 reps
6
Overhead Tricep Extension (Cable)
1
1
6-12 reps
12-20 reps
7
Tricep Pushdown (Cable)
1
1
6-12 reps
12-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
2
Seated Military Press (Smith Machine)
1
1
6-12 reps
12-20 reps
3
Upright Row (Barbell)
1
1
6-12 reps
12-20 reps
4
Lateral Raise (Cable)
1
1
6-12 reps
12-20 reps
5
Bench Press (Close Grip)
1
1
6-12 reps
12-20 reps
6
Overhead Tricep Extension (Cable)
1
1
6-12 reps
12-20 reps
7
Tricep Pushdown (Cable)
1
1
6-12 reps
12-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
2
Seated Military Press (Smith Machine)
1
1
6-12 reps
12-20 reps
3
Upright Row (Barbell)
1
1
6-12 reps
12-20 reps
4
Lateral Raise (Cable)
1
1
6-12 reps
12-20 reps
5
Bench Press (Close Grip)
1
1
6-12 reps
12-20 reps
6
Overhead Tricep Extension (Cable)
1
1
6-12 reps
12-20 reps
7
Tricep Pushdown (Cable)
1
1
6-12 reps
12-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
2
Seated Military Press (Smith Machine)
1
1
6-12 reps
12-20 reps
3
Upright Row (Barbell)
1
1
6-12 reps
12-20 reps
4
Lateral Raise (Cable)
1
1
6-12 reps
12-20 reps
5
Bench Press (Close Grip)
1
1
6-12 reps
12-20 reps
6
Overhead Tricep Extension (Cable)
1
1
6-12 reps
12-20 reps
7
Tricep Pushdown (Cable)
1
1
6-12 reps
12-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
2
Seated Military Press (Smith Machine)
1
1
6-12 reps
12-20 reps
3
Upright Row (Barbell)
1
1
6-12 reps
12-20 reps
4
Lateral Raise (Cable)
1
1
6-12 reps
12-20 reps
5
Bench Press (Close Grip)
1
1
6-12 reps
12-20 reps
6
Overhead Tricep Extension (Cable)
1
1
6-12 reps
12-20 reps
7
Tricep Pushdown (Cable)
1
1
6-12 reps
12-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
2
Seated Military Press (Smith Machine)
1
1
6-12 reps
12-20 reps
3
Upright Row (Barbell)
1
1
6-12 reps
12-20 reps
4
Lateral Raise (Cable)
1
1
6-12 reps
12-20 reps
5
Bench Press (Close Grip)
1
1
6-12 reps
12-20 reps
6
Overhead Tricep Extension (Cable)
1
1
6-12 reps
12-20 reps
7
Tricep Pushdown (Cable)
1
1
6-12 reps
12-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
2
Seated Military Press (Smith Machine)
1
1
6-12 reps
12-20 reps
3
Upright Row (Barbell)
1
1
6-12 reps
12-20 reps
4
Lateral Raise (Cable)
1
1
6-12 reps
12-20 reps
5
Bench Press (Close Grip)
1
1
6-12 reps
12-20 reps
6
Overhead Tricep Extension (Cable)
1
1
6-12 reps
12-20 reps
7
Tricep Pushdown (Cable)
1
1
6-12 reps
12-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
2
Seated Military Press (Smith Machine)
1
1
6-12 reps
12-20 reps
3
Upright Row (Barbell)
1
1
6-12 reps
12-20 reps
4
Lateral Raise (Cable)
1
1
6-12 reps
12-20 reps
5
Bench Press (Close Grip)
1
1
6-12 reps
12-20 reps
6
Overhead Tricep Extension (Cable)
1
1
6-12 reps
12-20 reps
7
Tricep Pushdown (Cable)
1
1
6-12 reps
12-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
2
Seated Military Press (Smith Machine)
1
1
6-12 reps
12-20 reps
3
Upright Row (Barbell)
1
1
6-12 reps
12-20 reps
4
Lateral Raise (Cable)
1
1
6-12 reps
12-20 reps
5
Bench Press (Close Grip)
1
1
6-12 reps
12-20 reps
6
Overhead Tricep Extension (Cable)
1
1
6-12 reps
12-20 reps
7
Tricep Pushdown (Cable)
1
1
6-12 reps
12-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
2
Seated Military Press (Smith Machine)
1
1
6-12 reps
12-20 reps
3
Upright Row (Barbell)
1
1
6-12 reps
12-20 reps
4
Lateral Raise (Cable)
1
1
6-12 reps
12-20 reps
5
Bench Press (Close Grip)
1
1
6-12 reps
12-20 reps
6
Overhead Tricep Extension (Cable)
1
1
6-12 reps
12-20 reps
7
Tricep Pushdown (Cable)
1
1
6-12 reps
12-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
6-12 reps
12-20 reps
2
Chest Supported Row (Machine)
1
1
6-12 reps
12-20 reps
3
Deadlift (Barbell)
1
6-12 reps
4
Dumbbell Row
1
1
6-12 reps
12-20 reps
5
Kelso Shrug
1
1
6-12 reps
12-20 reps
6
Cable Crunch
1
1
6-12 reps
12-20 reps
7
Sit Up
1
1
6-12 reps
12-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
6-12 reps
12-20 reps
2
Chest Supported Row (Machine)
1
1
6-12 reps
12-20 reps
3
Deadlift (Barbell)
1
6-12 reps
4
Dumbbell Row
1
1
6-12 reps
12-20 reps
5
Kelso Shrug
1
1
6-12 reps
12-20 reps
6
Cable Crunch
1
1
6-12 reps
12-20 reps
7
Sit Up
1
1
6-12 reps
12-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
6-12 reps
12-20 reps
2
Chest Supported Row (Machine)
1
1
6-12 reps
12-20 reps
3
Deadlift (Barbell)
1
6-12 reps
4
Dumbbell Row
1
1
6-12 reps
12-20 reps
5
Kelso Shrug
1
1
6-12 reps
12-20 reps
6
Cable Crunch
1
1
6-12 reps
12-20 reps
7
Sit Up
1
1
6-12 reps
12-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
6-12 reps
12-20 reps
2
Chest Supported Row (Machine)
1
1
6-12 reps
12-20 reps
3
Deadlift (Barbell)
1
6-12 reps
4
Dumbbell Row
1
1
6-12 reps
12-20 reps
5
Kelso Shrug
1
1
6-12 reps
12-20 reps
6
Cable Crunch
1
1
6-12 reps
12-20 reps
7
Sit Up
1
1
6-12 reps
12-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
6-12 reps
12-20 reps
2
Chest Supported Row (Machine)
1
1
6-12 reps
12-20 reps
3
Deadlift (Barbell)
1
6-12 reps
4
Dumbbell Row
1
1
6-12 reps
12-20 reps
5
Kelso Shrug
1
1
6-12 reps
12-20 reps
6
Cable Crunch
1
1
6-12 reps
12-20 reps
7
Sit Up
1
1
6-12 reps
12-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
6-12 reps
12-20 reps
2
Chest Supported Row (Machine)
1
1
6-12 reps
12-20 reps
3
Deadlift (Barbell)
1
6-12 reps
4
Dumbbell Row
1
1
6-12 reps
12-20 reps
5
Kelso Shrug
1
1
6-12 reps
12-20 reps
6
Cable Crunch
1
1
6-12 reps
12-20 reps
7
Sit Up
1
1
6-12 reps
12-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
6-12 reps
12-20 reps
2
Chest Supported Row (Machine)
1
1
6-12 reps
12-20 reps
3
Deadlift (Barbell)
1
6-12 reps
4
Dumbbell Row
1
1
6-12 reps
12-20 reps
5
Kelso Shrug
1
1
6-12 reps
12-20 reps
6
Cable Crunch
1
1
6-12 reps
12-20 reps
7
Sit Up
1
1
6-12 reps
12-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
6-12 reps
12-20 reps
2
Chest Supported Row (Machine)
1
1
6-12 reps
12-20 reps
3
Deadlift (Barbell)
1
6-12 reps
4
Dumbbell Row
1
1
6-12 reps
12-20 reps
5
Kelso Shrug
1
1
6-12 reps
12-20 reps
6
Cable Crunch
1
1
6-12 reps
12-20 reps
7
Sit Up
1
1
6-12 reps
12-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
6-12 reps
12-20 reps
2
Chest Supported Row (Machine)
1
1
6-12 reps
12-20 reps
3
Deadlift (Barbell)
1
6-12 reps
4
Dumbbell Row
1
1
6-12 reps
12-20 reps
5
Kelso Shrug
1
1
6-12 reps
12-20 reps
6
Cable Crunch
1
1
6-12 reps
12-20 reps
7
Sit Up
1
1
6-12 reps
12-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
6-12 reps
12-20 reps
2
Chest Supported Row (Machine)
1
1
6-12 reps
12-20 reps
3
Deadlift (Barbell)
1
6-12 reps
4
Dumbbell Row
1
1
6-12 reps
12-20 reps
5
Kelso Shrug
1
1
6-12 reps
12-20 reps
6
Cable Crunch
1
1
6-12 reps
12-20 reps
7
Sit Up
1
1
6-12 reps
12-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
6-12 reps
12-20 reps
2
Chest Supported Row (Machine)
1
1
6-12 reps
12-20 reps
3
Deadlift (Barbell)
1
6-12 reps
4
Dumbbell Row
1
1
6-12 reps
12-20 reps
5
Kelso Shrug
1
1
6-12 reps
12-20 reps
6
Cable Crunch
1
1
6-12 reps
12-20 reps
7
Sit Up
1
1
6-12 reps
12-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
6-12 reps
12-20 reps
2
Chest Supported Row (Machine)
1
1
6-12 reps
12-20 reps
3
Deadlift (Barbell)
1
6-12 reps
4
Dumbbell Row
1
1
6-12 reps
12-20 reps
5
Kelso Shrug
1
1
6-12 reps
12-20 reps
6
Cable Crunch
1
1
6-12 reps
12-20 reps
7
Sit Up
1
1
6-12 reps
12-20 reps
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Benjamin S.Age 22, Man
13 days ago
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
I ran a slightly modified version of this program for ~6 months and had fantastic progress, which opened my eyes to less frequency in training. Fun program but demands you work hard - in my opinion that’s its strength, as you learn to push your sets.