Question on Waterbury's Quattro Dynamo Programme

Training Bodybuilding
1

Hey all. I’m hoping that the great and illustrious Chad Waterbury will descend from on high and give me some advice on some little changes I’ve been forced to make to his Quattro Dynamo Programme…

Monday: Max Effort (5 sets of 3 with 5RM)

A1: Front Squat
A2: Stiff-Legged Deadlift

B1: Decline Bench Press
B2: Chest Supported Row

C1: Weighted Bosu Crunches (5’s Rest-Paused)

I want functional strength for athletics, so I swapped the leg culs for the stiff-leg deads. It’s a bit hard on the back so I think I might change the front squats to Freemotion hack-squats. I changed the flat bench to decline because my pecs are CRAP, and my anterior delts and tris do all the work. I threw in the weighted crunches because they are the BEST excersise I have found for my ab strength and size and I don’t know where else to put them… I know, my abs get hammered after all this - both the TVA’s and RA’s are quite well done.

Tuesday: Active Recovery

As per programme… with rest-paused calf work thrown in.

Thursday Hypertropy:

As per programme, except I substitued the chest excersise for a press in the crossover machine to target the pecs more than the tris.

Friday: As per programme, except that I substituted straight-up snatches for the explosive lunges. Is this ok? I was also thinking of jump-squats.

2

tracer,

Those substitutions look fine, but the stiff-leg deadlift might be too hard on your lower back considering all of the other lower back exercises I prescribe on the program. A much better option would be glute/ham raises. You don’t need the apparatus, just a place to hook your heels.

Regarding the decline you substituted, that’s fine but just slightly decline the bench on day 1. In other words, a few 45 lb plates under the front of a flat bench is enough. I want Day 1 to be taxing the horizontal pressing muscles as much as possible, a decline of 30-45 would be too much.

3

Thanks coach. Will do.