Day 1 Thurs
BB Flat Bench
BB Bent over rows
BB Close grip bench
BB Military press
DB Side laterals
push ups 2xFailure
Day 2 Friday
planks 2x2 min
Day 3 Monday
Hammer pull down/pull ups/v grip rows (i tend to switch em around since i cant really do a crazy amount of pull ups)
DB Front raises
Overhead tricep extension
Day 4 Sunday
lying leg curls
Decline sit ups 2xfailure
Ab leg raises 2xfailure
Bascially its a 10 week rep cycling deal, 2 weeks at 3x8, 2 weeks at 4x6, 2 weeks at 5x5, 2 weeks at 6x4, then 2 weeks at
The acess work follows similar but it starts at 3x12 and stays a little bit higher (the front raises, calf raises etc)
So far im into week 6 while bulking and...
Bench has increased 40lbs
Squat has increased 60lbs
deadlift has increased 75lbs
Military has increased 35lbs
Incline Bench has increased 30lbs
Not one single lift has stalled or not increased, A few times i even jumped 10-15lbs.
The idea of it is 3x8=24 reps @ say 100lbs=total workload 2400lbs
Then 4x6=24 reps @ say 115lbs= total workload 2760lbs.
Everyweek your workload increases while maintaining almost the same amount of reps.
I also have my bulk results so far as of 1.5 months (pretty early i know):
Thread: Great results on this program!