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  1. #1
    Never Fraudin SdvsB's Avatar
    Join Date: Dec 2012
    Stats: 5'10", 177 lbs
    Posts: 6,637
    Rep Power: 10970
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    Great results on this program!

    Day 1 Thurs
    BB Flat Bench
    BB Bent over rows
    BB Close grip bench
    BB Military press
    Curls
    DB Side laterals
    push ups 2xFailure


    Day 2 Friday
    Squat
    RDLS
    Lunges
    Calf raises
    planks 2x2 min


    Day 3 Monday
    Incline press
    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 press
    BB Shrugs
    DB Front raises
    Overhead tricep extension


    Day 4 Sunday
    Deadlift
    leg press
    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
    5x6

    upper
    lower
    off
    upper
    lower
    off
    off

    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):

    http://forum.bodybuilding.com/showth...hp?t=150876383
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  2. #2
    Never Fraudin SdvsB's Avatar
    Join Date: Dec 2012
    Stats: 5'10", 177 lbs
    Posts: 6,637
    Rep Power: 10970
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    anyone have any reccomendations or is it pretty solid.
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