John Otis Hollywood 4 Day Routine Thoughts?

[iwantsize6969]

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)

[Bapsman]

fantastic routine, switching to the 5 day myself too much volume on the upper hypertrophy day when dieting!