I’m ready to shock my body into growth. I have been lifting very high volume the last few months- training each bodypart twice a week for sometimes up to 40-50 sets at a time. I’m wanting to switch things up and have read a lot about total body training by Waterbury and poliquin.
I have come up with a HFT routine that I hope will do this… I have A LOT of free time the next 5 or 6 weeks so I can basically just train, eat, sleep, rest, and hopefully … Grow! Please review and critique… would love any opinions.
I am trying to really bring up my back and legs so there are sometimes a few more exercises for these bodyparts than the others…
Here we go:
Day 1- AM
8X5
A1 Back Squat
A2 Seated Row
B1 Push Press
B2 Barbell flat Bench Press
C1 Chin-ups
C2 Dips
D1 Leg Curls
D2 Weighted Crunches
Day 1- PM
5 X 10
A1 Front Squat
A2 T-Bar Row
B1 Straight Leg Deadlift
B2 Wide Grip Lat Pulldowns
C1- Dumbell Incline Bench Press
C2 Seated Bent Over Lateral Raises
D1 Barbell Bicep Curls
D2 Close Grip Bench Press
Day 2- AM
8X5
A1- Leg Press
A2 Bicep Rope Curls
B1- Deadlifts
B2- Tricep Rope Extensions
C1- Power Clean and Press
C2- Hammer Curls
D1- V-bar Lat Pull-downs
D2- Decline Bench Press
Day 2- PM
5 X 10
A1- Sumo Squats
A2- Flat Bench Press
B1- Walking Lunges
B2- Supinated (close grip) pull downs
C1- Bent Over one arm Rows
C2- Dips
D1- Seated Military Press
D2â¿¿Seated Alternating dumbbell curls
Day 3- full body â¿¿lightâ¿¿ circuit- 15-20 reps of each exercise- one per bodypart. 3 or 4 times through. Will include 20 rep squats
OR
Track workout
Day 4- AM
8X5
A1 Hack Squat
A2 Seated Row
B1 Push Press
B2 Peck Deck
C1 Chin-ups
C2 Dips
D1 Lying Leg Curls
D2 Walking Lunges
Day 4- PM
5 X 10
A1 Front Squat
A2 T-Bar Row
B1 Straight Leg Deadlift
B2 Wide Grip Lat Pulldowns
C1- Dumbell Incline Bench Press
C2 Seated Bent Over Lateral Raises
D1 Barbell Bicep Curls
D2 Close Grip Bench Press
Day 5- AM
5 X 8
A1- Leg Press
A2 Bicep Rope Curls
B1- Hammer Strength Low Rows
B2- Tricep Rope Extensions
C1- Power Clean and Press
C2- Hammer Curls
D1- V-bar Lat Pull-downs
D2- Decline Bench Press
Day 5- PM
4 X 12
A1- Front Squats
A2- Flat Bench Flies
B1- Walking Lunges
B2- Supinated (close grip) pull downs
C1- Bent Over one arm Rows
C2- Dips
D1- Seated Military Press
D2â¿¿Seated Alternating dumbbell curls
Day 6- Track workout- sprints/bleachers
Day 7- 30 min incline treadmill walking
Supplemental ab work will be done every other day, with 10 sets of calves on the alternate days.