June 2010 - Current

Sunday: Yoga
Monday: Chest and shoulder pressing, cardio (bike)
Tues: Legs
Wed: Cardio (Bike)
Thursday: Back, laterals, biceps
Friday: Chest (volume) and triceps
Satuday: Abs/ Swimming/ Bike (hiit eventually)

Aug 2009- May 2010

Split
Mon chest tri power
Tu Squats power, rear delts/traps
Wed Shoulder press, calves
thur leg volume and underhand Back
fri chest volume
sat Legs explosive, back power, Biceps, delts laterals

Some form of the above


Mar 2009 - aug 2009

Day 1
3 pressing movements
3 pulling movements
1 bicep exercise
dip burnout set

Day 2
Quad
Hamstrings
calves

Rest

Day 3 Volume
Shoulders (pressing)
chest
Triceps

Day 4 Volume
medial and posterior delts (laterals upright rows)
trap bar deads
biceps
back

Rest
Rest

12-15 work sets per bodypart per week

My cycle theory is going to be 3 weeks of 6 reps followed by 3 weeks of 8 reps and 1 week of 10 reps (I don't like 10 reps, isn't it obvious )


Plan Oct 2008- Feb 2009

upper

Quads and Hams

rest

Back traps biceps

push & calves

rest

rest

Sets: 2 - 3 per exercise
How many exercises?? Depends on how I feel that day.

Rep ranges: 3-5, 7-10, 12-15, 20-30
Rest time: Go when I am ready. Out of the gym ALWAYS less than and hour. Although most of the time 30 mins.

Workout plan from 2005 - Sept 2008

Phase B and C are split this way.

Workout Split:
Upper
Lower
off
Back Shoulders
Legs
Chest Arms
off

Rep Ranges 3-12

Rest time:
Major Compounds: 45sec through 1 min
-Squats
-Deadlifts
All other Movements: 30 secs

Phase A is
Chest
Arms
rest
Legs
Back
Shoulders
rest

I usually hit this up for 4 weeks

Rep Ranges 3-12

Rest time:
Major Compounds: 45sec through 1 min
-Squats
-Deadlifts
All other Movements: 1 min