If there is a buzz word right now, it seems to be TBT. I have seen the CW TBT workout, but I wanted to customize it a bit.
The biggest reason why is that high-reps have never worked with me. I have tried to work them in so many different ways and I start lagging in the lower rep stuff.
The plan I’ve come up with uses 1 rep, 5 rep, and 10 rep days. I do 1 chest, back, leg movement per workout. I add one - two auxillary lifts (if 2, its half of the sets for each), one day is biceps, one day is shoulders, one day triceps. I also throw in calf raises essentially every other workout. I will occasionally do some ab work at the end as well.
Monday is the 5 rep day, Wednesday is 10, Friday is 1. I figured I should get the most rest after near max effort workouts.
The set scheme is a bit complicated, but a major point is to do double the leg sets than combined chest-back. (Another way to look at is I split the body into 2 parts, upper and lower, then split the upper into 2 lifts). I did this because I would rather do 10 sets of squats rather than 5 sets of squats and 5 sets of a less useful isolated leg movement.
For the 1 rep days, I started with 12 sets (12 sets upper, 12 sets lower) and want to increase it be 2 each week (with the same weight). The 5 rep days started at 3 sets, adding a set each week. The 10 rep days started with 2 sets, adding a set each week also.
Within the week, I do a different lift everyday. For instance, Monday is dips, Wednesday Incline BP, Friday is BP. This will stay the same for 4 weeks, at which point the exercises will be flopped and the set scheme restarted.
I also stated I toss in some extra stuff, the amount usually depends if I am worn out or not.
A sample:
Monday - 5 rep
Dips 3x5
BO Row 3x5
Back Squat 6x5
Standing BB curl 3x5
Ankle Raises 3x10
Wednesday - 10 rep
Incline BP 2x10
Pull ups 2x10
Straight legged deads 4x10
Skull crushers 2x10
Ab work
Friday - 1 rep
BP 6x1
Shrugs 6x1
Deadlift 12x1
21s (superset of isolated shoulder movements) - 2 sets
So I came up with most of this on the fly while working out, so there may be some huge problems I have not noticed. My hope is that I first off gain some max strength. Last year at this time, I weighed 265 lbs - very high fat %. I am 240 now. I look very different in the mirror, but my numbers have not gone up in awhile (I have been trying to loose fat, so I guess that should make sense). I figure I can use this type of workout to either cut or bulk, just by varying my diet.
Comments/questions would be helpful. Thanks.