Hey guys, I was wondering if someone could please review the new program I just began. It is based off of Christian Thibadeau’s Best Damn Workout Plan.
Sunday (Pull 1)
- A. Romanian deadlift: 3 warm-up sets of 4-6 reps, then 1 work set of rest/pause
- B. Lat Prayer: 2 warm-up sets of 8-10 reps with a slow eccentric, then 1 work set of 8-10 reps to failure (slow tempo), and finally hold the stretched position as long as tolerable.
- C. Dumbbell rear delt raises: 2 warm-up sets of 10-12 reps, then 1 work set of 10-12 reps to failure, and finally as many micro-sets of 3 reps as possible with 15-20 seconds of rest in between.
- D. Standing barbell drag curl: 3 warm-up sets of 4-6 reps, then 1 work set of rest/pause.
- E. Zercher Hold: 6-9 seconds from pins.
Monday (Push 1)
- A. Zercher squat: 3 warm-up sets of 4-6 reps, then 1 work set of rest/pause.
- B. Close-grip bench press: 3 warm-up sets of 4-6 reps, then 1 work set of rest/pause.
- C. Dumbbell incline press: 2 warm-up sets of 8-10 reps with a slow eccentric, then 1 work set of 8-10 reps to failure (slow tempo), then hold the stretched position as long as tolerable.
- D. Unilateral cable lateral raises: 2 warm-up sets of 10-12 reps, then 1 work set of 10-12 reps to failure, then as many micro-sets of 3 reps as possible with 15-20 seconds of rest in between.
- E. Leg Press Calf Jumps: 2 warm-up sets of 10-12 reps, then 1 work set of 10-12 reps to failure, then as many micro-sets of 3 reps as possible with 15-20 seconds of rest in between.
Tuesday (Pull 2)
- A. Neutral grip pull-ups: 2 warm-up sets of 4-6 reps, then 1 work set of rest/pause.
- B. Neutral grip seated row: 2 warm-up sets of 8-10 reps with a slow eccentric, then 1 work set of 8-10 reps to failure (slow tempo), and finally hold the stretched position as long as tolerable.
- C. Leg curl: 2 warm-up sets of 10-12 reps, then 1 work set of 10-12 reps to failure, and finally as many micro-sets of 3 reps as possible with 15-20 seconds of rest in between.
- D. Bayesian Curl: 2 warm-up sets of 8-10 reps with a slow eccentric, then 1 work set of 8-10 reps to failure (slow tempo), and finally hold the stretched position.
- E. Myotatic Crunch: 2 warm-up sets of 8-10 reps with a slow eccentric, then 1 work set of 8-10 reps to failure (slow tempo), and finally hold the stretched position.
Wednesday (Push 2)
- A. Barbell Sumo Military Press: 2-3 warm-up sets of 4-6 reps, then 1 work set of rest/pause.
- B. Leg Press: 2 warm-up sets of 8-10 reps with a slow eccentric, then 1 work set of 8-10 reps to failure (slow tempo), and finally hold the stretched position.
- C. Unilateral overhead cable triceps extensions: 2 warm-up sets of 8-10 reps with a slow eccentric, then 1 work set of 8-10 reps to failure (slow tempo), and then hold the stretched position.
- D. Machine pec deck: 2 warm-up sets of 10-12 reps, then 1 work set of 10-12 reps to failure, and then as many micro-sets of 3 reps as possible with 15-20 seconds of rest in between.
Thursday (Pull 3)
- A. Farmers Walk: 10-15 seconds
- B. Pronated Chest-Supported Row: 3 warm-up sets of 4-6 reps then 1 work set of rest/pause.
- C. Zercher Sumo Good mornings with front of feet elevated one inch: 2 warm-up sets of 8-10 reps with a slow eccentric, then 1 work set of 8-10 reps to failure (slow tempo), and then hold the stretched position.
- D. Straight-arm pulldown: 2 warm-up sets of 10-12 reps, then 1 work set of 10-12 reps to failure, and finally as many micro-sets of 3 reps as possible with 15-20 seconds of rest in between.
- E. Cable curl: 2 warm-up sets of 10-12 reps, then 1 work set of 10-12 reps to failure, and finally as many micro-sets of 3 reps as possible with 15-20 seconds of rest in between.
Friday (Push 3)
- A. Bench press: 3 warm-up sets of 4-6 reps, then 1 work set of rest/pause.
- B. Dumbbell lateral raise on incline bench: 2 warm-up sets of 8-10 reps with a slow eccentric, then 1 work set of 8-10 reps to failure (slow tempo), and finally hold the stretched position as long as tolerable.
- C. Leg extension: 2 warm-up sets of 10-12 reps, then 1 work set of 10-12 reps to failure, and finally as many micro-sets of 3 reps as possible with 15-20 seconds of rest in between.
- D. Rope triceps press down: 2 warm-up sets of 10-12 reps, then 1 work set of 10-12 reps to failure, and finally as many micro-sets of 3 reps as possible with 15-20 seconds of rest in between.
- E. Standing Calf Riase: 2 warm-up sets of 8-10 reps with a slow eccentric, then 1 work set of 8-10 reps to failure (slow tempo), and finally hold the stretched position as long as tolerable.
