Hi guys. My first post here. Im trying to build myself a good cutting phase workout focusing MAINLY with compunds and HIIT on non-training days. I was hoping if someone can give me a critique.
Set/Rep Scheme: 4x6 (Max OT Style. I’ve read this set/rep range will produce a balance between size and strength.)
Training Days: M-W-F
Progression:] Increase weights on an exercise once the 6 rep limit is reached.
Rest Periods:
VOLUME Trained Body Part(s) = 2-3 minutes between the first 3 sets; 3-4 minutes before the last set
Weight-Ramped (Ascending) Sets = 1.5 minutes between the first three sets; 2-3 minutes before the last set.
HIIT: T-Th w/ Sat as optional
***Progressive 'til my out of shape system can handle TABATA
Phase 1:
Weeks 1 & 2: 4 X 90 seconds work + 90 seconds active recovery.
Weeks 3 & 4: 5 X 60 seconds work + 60 seconds active recovery.
Phase 2:
Weeks 5 & 6: 6 X 45 seconds work + 30 seconds active recovery.
Weeks 7 & 8: 7 X 30 Seconds work + 20 seconds active recovery.
Phase 3:
Weeks 9 & 10: 8 X 20 seconds work + 10 seconds recovery.
Weeks 11 & 12: 10 X 20 seconds work + 10 seconds recovery.
PROGRAM:
***MONDAY (Done in this order)
Incline BB Press - VOLUME 100% of 6RM
Behind the Back BB Squat - VOLUME 100% of 6RM
Parallel Bar Dips - Ascend to 90% of 6RM
Deadlift - Ascend to 90% of 6RM
EZ BB Drag Curls - VOLUME 100% of 6RM
Upright Row - Ascend to 100% of 6RM
BB Push Press - Ascend to 90% of 6RM
Pull-ups - Ascend to 100% of 6RM
Decline Weighted Situps - Ascend to 90% of 6RM
***WEDNESDAY (Done in this order)
Deadlift - VOLUME 100% of 6RM
Parallel Bar Dips - VOLUME 100% of 6RM
Pull-ups - VOLUME 100% of 6RM
Incline BB Press - Ascend to 100% of 6RM
Behind the Back BB Squat - Ascend to 90% of 6RM
Upright Row - Ascend to 90% of 6RM
EZ BB Drag Curls - Ascend to 90% of 6RM
BB Push Press - Ascend to 100% of 6RM
Decline Weighted Situps - Ascend to 100% of 6RM
***FRIDAY (Done in this order)
BB Push Press - VOLUME 100% of 6RM
Upright Row - VOLUME 100% of 6RM
Parallel Bar Dips - Ascend to 100% of 6RM
BTB BB squat - Ascend to 100% of 6RM
Incline BB Press - Ascend to 90% of 6RM
Deadlift - Ascend to 100% of 6RM
EZ BB Drag Curls - Ascend to 100% of 6RM
Pull-ups - Ascend to 90% of 6RM
Decline Weighted Situps - VOLUME 100% of 6RM
Basically, each exercise is to be done thrice a week with a day off in between and two days off after the last workout day (weekend). These are the Weight Load schemes to be applied:
*VOLUME training with 100% of 6RM for all 4 sets
*Ascending (Ramping) Weight to 90% of 6RM
*Ascending (Ramping) to 100% of 6RM
Please feel free to critique and comment. Thanks in advance!
BTW, diet will be mainly Keto (was thinking if a CKD would do me better than TKD)
~~MC