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  1. #1
    Registered User iwantsize6969's Avatar
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    John Otis Hollywood 4 Day Routine Thoughts?

    What do you guys think of this? Looks sick to me, but Upperbody Hypertrophy day volume seems insanely long and too much!

    J.O.H.W. Gospel Training System (non-linear periodization)
    J.O.H.W Routine:

    Day #1 - Upperbody (Strenght workout) *Explosive concentrics & 1-2 sec. holds on eccentrics.

    Flat or Incline Barbell Chest Press ? 2 to 3 sets - 3-5 reps
    Dumbell or Cable Flyes - 2 sets - 5-7 reps
    Wide Grip Front Lat Pulldowns - 2 sets - 4-6 reps
    Barbell Bent-over Rows or One arm Dumbell Rows ? 2 to 3 sets - 3-5 reps
    Machine side Lateral raises - 3 sets - 6-8 reps
    Rope Face Pulls - 2 sets - 6-8 reps
    EZ Barbell Curls - 2 sets - 3-5 reps
    Barbell Skull Crushers - 2 sets - 3-6 reps
    Dumbell or Barbell shrugs - 2 sets - 4-8 reps

    Day #2 - Lowerbody (Strenght workout) *Explosive concentrics & 1-2 sec. holds on eccentrics.

    Back or Barbell Front Squats ? 2 to 3 sets - 3-5 reps
    Leg Presses - 2 sets ? 4 to 8 reps
    Hack Squats - 2 sets - 3 to 5 reps
    Lying leg curls ? 2 sets ? 5 to 7 reps
    Barbell or Dumbell Stiff Legged Deadlifts - 2 sets ? 3 to 6 reps
    Standing calf-raises - 2 sets ? 5 reps
    Calf-raises in the Leg press machine - 2 sets ? 6 reps

    ** First two days try and perform 85-90% of your Rep max.

    Rest day (Wednesday)

    Day #3 ? Upperbody (Hyperthrophy workout) * 3-4 sec. holds on eccentrics.
    (last set of the mentioned exercises seek failure)

    Flat, Incline or Decline Barbell Bench Press ? 3 sets - 4 to 8 reps ***Seek failure on last set
    Flat, Incline or Decline Dumbell or Cable Flyes - 2 sets - 8 to 15 reps
    Weighted Dips - 2 sets ? 10 to 15 reps
    Barbell Bent-Over Rows or One arm Dumbell Rows ? 3 sets ? 5 to 10 reps *** Seek failure on last set, strip sets
    Underhand Wide Grip Pulldowns - 2 sets ? 8 to 10 reps
    Smith Machine Shoulder Press or Dumbell Shoulder Press ? 3 sets ? 5 to 10 reps
    Dumbell side-laterals GIANT sets - 3 triple drop sets each set, 10 reps each
    Dumbell Bent-Over Rear Delt flyes - 3 sets superset w/ Reverse Peck-Deck Flyes ? 8 to 15 reps
    Dumbell Curls or some variation of it - 2 sets ? 6 to 12 reps
    Hammer Curls or Rope Hammer Curls - 2 sets ? 6 to 12 reps
    Rope or Cable Pushdowns - 2 sets ? 10 to 15 reps
    Flat or Incline Barbell Skull Crushers - 3 sets ? 6 to 10 reps
    Dumbell or Barbell Shrugs - 2 sets ? 6 to 15 reps







    Day #4 ? Lowerbody (Hyperthrophy workout) * 3-4 sec. holds on eccentrics.
    (last set of the mentioned exercises seek failure)

    Barbell Squats (back or front) ? 10 to 15 reps - 3 sets *** Try and go to failure in the last set.
    Hack Squats ? 8 to 15 reps - 2 sets
    Dumbell Walking Lunges - 2 sets (about 30-40 steps)
    Leg extensions ? 10 to 25 reps - 2 sets
    Lying Leg Curls ? 10 to 25 reps ? 2 sets
    Standing leg curls ? 10 to 15 reps each leg - 1 set
    Seated Leg Curls ? 10 to 15 reps - 2 sets
    Stiff Legged Deadlifts or Sumo Deadlifts ? 8 to 15 reps - 2 sets
    Standing calf-raises ? 12 to 25 reps - 2 sets
    Seated calf-raises ? 12 to 25 reps - 1 set
    Calf-raises in the leg press machine ? 30 reps to failure ? 1 set

    Last 3 days seek about 70-75% of your Rep Max. Make use of drop sets whenever you feel like.

    Rest day (Saturday)

    Rest day (Sunday)
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  2. #2
    Registered User Bapsman's Avatar
    Join Date: Jan 2012
    Age: 21
    Stats: 5'11", 189 lbs
    Posts: 738
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    fantastic routine, switching to the 5 day myself too much volume on the upper hypertrophy day when dieting!
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