Hi coach thib’s,
Few times ago , you’ve posted a workout for powerbuilder/bodybuilder which use the double progression system.
It was this one:
MY IDEAL APPROACH
- Use a lift-based training split (squat day, bench press day, deadlift day, overhead press day, rowing day)
- Train the main lift for strength (strength for a bodybuilder is 3RM not 1RM strength, so training for a 3RM normally means work in the 3-5 reps zone)
- Include one or two assistance exercises, strengthening portions of the main lift (normally done one zone above, so 6-8 reps)
- Finish by an isolation complex doing 3 exercises as a giant set, working the muscles involved in the main lift, sets of 8-12 reps are used
For example:
DAY 1
A. Back squat
5 sets of 3-5 reps using the double progression method
B. Front squat with heels elevated
3 sets of 6-8 reps using the double progression method
C. Bulgarian split squat
3 sets of 6-8 reps/leg using the double progression method
D1. Leg extension 8-12 reps
D2. Lying leg curl 8-12 reps
D3. Hip thrust (I like kneeling hip thrust with band) 8-12 reps
Done as a circuit 3-4 times
DAY 2
A. Bench press
5 sets of 3-5 reps using the double progression method
B. Close-grip floor press
3 sets of 6-8 reps using the double progression method
C. DB incline press
3 sets of 6-8 reps/leg using the double progression method
D1. DB flies or pec deck machine 8-12 reps
D2. DB front raise 8-12 reps
D3. Rope triceps extension 8-12 reps
Done as a circuit 3-4 times
DAY 3
A. Deadlift
5 sets of 3-5 reps using the double progression method
B. Romanian deadlift or goodmorning
3 sets of 6-8 reps using the double progression method
C. Barbell shrugs or snatch-grip high pull from hang
3 sets of 6-8 reps/leg using the double progression method
D1. Back extension 8-12 reps
D2. Lying leg curl 8-12 reps
D3. DB shrugs 8-12 reps
Done as a circuit 3-4 times
DAY 4
A. Military press or push press
5 sets of 3-5 reps using the double progression method
B. High incline DB press
3 sets of 6-8 reps using the double progression method
C. Arnold press
3 sets of 6-8 reps/leg using the double progression method
D1. DB laterals raise 8-12 reps
D2. Rear delts machine 8-12 reps
D3. DB front raise 8-12 reps
Done as a circuit 3-4 times
DAY 5
A. Barbell row (I like “chinese row” where your chest is supported on a bench and parallel to the floor)
5 sets of 3-5 reps using the double progression method
B. Chin-ups or lat-pulldown
3 sets of 6-8 reps using the double progression method
C. T-bar row or seated cable row
3 sets of 6-8 reps/leg using the double progression method
D1. Straight-arm pulldown 8-12 reps
D2. Preacher curl 8-12 reps
D3. Hammer curl 8-12 reps
Done as a circuit 3-4 times
I would like to know (if you can help me) how would you organize this workout for a 4 days of training?
And if it is possible to change it a little for a upper/lower 4 days workout ?
Excuse my bad english.
Thank you very much.