Category Archives: Training Schedules

6 Day split – Arms Priority

Day 1 – Legs  recommended sets & reps Squat_wide_stance 3×8 Squat narrow stance 3×8 Stiff legged dead lift 4×8 Leg press wide foot placement 3×8 Leg press narrow foot placement 3×8 Leg curl high rep drop sets 3xDrop set leg extension high rep drop sets  3xDrop set Day 2 – Chest [ Heavy day ], […]

5 Day – SHOCK

Monday – Legs & Calves  recommended sets & reps Squat wide stance ( 40%1RM,70%1RM,100%1RM ,70%1RM, 40%1RM)x5 Smith machine lunge (1 leg at time) 4×10 Smith Machine squat narrow stance (100%1RM ,70%1RM, 40%1RM,70%1RM, 100%1RM)x4 Leg curl high rep drop sets 4×10 leg extension high rep drop sets  4xDrop set locked knee calf raises full range 5 […]

4 Day – Shock

Monday – Legs & Calves  recommended sets & reps Squat wide stance ( 40%1RM,70%1RM,100%1RM ,70%1RM, 40%1RM)x5 Smith machine lunge (1 leg at time) 4×10 Smith Machine squat narrow stance (100%1RM ,70%1RM, 40%1RM,70%1RM, 100%1RM)x4 Leg curl high rep drop sets 4×10 leg extension high rep drop sets  4xDrop set locked knee calf raises full range 5 […]

3 Day Split – Balanced

Day 1 – Legs, calves  recommended sets & reps Squat neutral stance 3×8 Stiff legged dead lift 4×8 Leg press neutral foot placement 3×8 Leg curl  3xDrop set leg extension 3xDrop set Calf raises (straight leg) 3x[50 reps] seated calf raises (bent leg for soleus) 3xDrop set Day 2 – Chest , Arms,Ab thickening  recommended […]

More Pain More Gain 6 day split

Monday -Hamstrings/ middle lower back/ calves  recommended sets & reps hamstring curls 5×10 reverse hack squats 4×15-20 bent knee still legged dead lifts 5×8-10 kick backs 3×10 seated cable rows 3×8-10 walking lunges with bar on chest 3×16 steps leg extension high rep drop sets  3xDrop set Tuesday – Upper back/ Triceps/ Calves  recommended sets […]

6 Day Split – Legs & Calves Priority

Day 1 – Legs [ heavy ]  recommended sets & reps Squat_wide_stance 3×8 Squat narrow stance 3×8 Stiff legged dead lift 4×8 Leg press wide foot placement 3×8 Leg press narrow foot placement 3×8 Leg curl high rep drop sets 3xDrop set leg extension high rep drop sets  3xDrop set Day 2 – Chest thickness, […]

5 Day Split – Chest Priority

Day 1 – Legs  recommended sets & reps Squat_wide_stance 3×8 Squat narrow stance 3×8 Stiff legged dead lift 4×8 Leg press wide foot placement 3×8 Leg press narrow foot placement 3×8 Leg curl high rep drop sets 3xDrop set leg extension high rep drop sets  3xDrop set Day 2 – Chest [ Heavy day ], […]

6 Day Split – Chest Priority

Day 1 – Legs  recommended sets & reps Squat_wide_stance 3×8 Squat narrow stance 3×8 Stiff legged dead lift 4×8 Leg press wide foot placement 3×8 Leg press narrow foot placement 3×8 Leg curl high rep drop sets 3xDrop set leg extension high rep drop sets  3xDrop set Day 2 – Chest [ Heavy day ], […]

5 Day Split – Back Width Priority

Day 1 – Legs, Calves  recommended sets & reps Squat_wide_stance 3×8 Squat narrow stance 3×8 Stiff legged dead lift 4×8 Leg press wide foot placement 3×8 Leg press narrow foot placement 3×8 Leg curl high rep drop sets 3xDrop set leg extension high rep drop sets  3xDrop set CALF RAISES ON LEG PRESS MACHINE 3x[50 […]

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