Massive

Workout A
Exercise Sets Repetitions Emphasis
5-15 Minute General Warm-Up
Full Squats or Leg Presses 1 10-15 Legs
Incline Barbell Presses 1 6-10 Upper Chest
Straight-Arm Pulldowns 1 6-10 Upper Back
NO REST
Reverse-Grip Pulldowns 1 3-5 Upper Back
Parallel Bar Dips 1 - Triceps
Seated Cable Rows or Bent Barbell Rows 1 6-10 Upper Back
50g Sugars
Rest 7 days.
Workout B
Exercise Sets Repetitions Emphasis
5-15 Minute General Warm-Up
Partial Deadlifts 1 6-10 Upper Back
Parallel Bar Dips 1 - Lower Chest
Reverse-Grip Chins 1 - Biceps
Dumbbell Lateral Raises 1 6-10 Medial Deltoids
NO REST
Dumbbell Overhead Presses 1 - Medial Deltoids
50g Sugars
Rest 7 days.

The Please Stop Overtraining Split

Squats and Horizontal Push-Pull
Exercise Sets Repetitions Emphasis
5-15 Minute General Warm-Up
Full Squats or Leg Presses 1 10-15 Legs
Parallel Bar Dips 1 - Lower Chest
Seated Cable Rows or Bent Barbell Rows 1 6-10 Upper Back
50g Sugars
Rest 7 days.
Deadlifts and Vertical Push-Pull
Exercise Sets Repetitions Emphasis
5-15 Minute General Warm-Up
Partial Deadlifts 1 6-10 Upper Back
Incline Barbell Presses 1 6-10 Upper Chest
Reverse-Grip Pulldowns 1 6-10 Upper Back
50g Sugars
Rest 7 days.

Alternate PSO Split

Back and Biceps

  1. Partial Deadlifts
  2. Reverse-Grip Chins or Reverse-Grip Pulldowns
  3. Bent Barbell Rows or Seated Cable Rows

Legs, Chest, Shoulders, and Triceps

  1. Full Squats or Leg Presses
  2. Incline Barbell Presses
  3. Parallel Bar Dips or Close-Grip Bench Presses
  4. Dumbbell Lateral Raises

The Ideal Workout

Exercise Sets Repetitions Emphasis
5-15 Minute General Warm-Up
Full Squats 1 10-15 Legs
Partial Deadlifts 1 6-10 Back
Incline Dumbbell Flyes 1 6-10 Upper Chest
NO REST
Incline Dumbbell Presses 1 - Upper Chest
Machine Pullovers 1 6-10 Upper Back
NO REST
Weighted Reverse-Grip Chins 1 3-5 Upper Back
Weighted Parallel Bar Dips 1 6-10 Lower Chest
Reverse-Grip EZ Curl Bar Rows 1 6-10 Upper Back
Dumbbell Lateral Raises 1 6-10 Medial Deltoids
NO REST
Dumbbell Overhead Presses 1 - Medial Deltoids
Wide-Grip Upright Rows 1 6-10 Medial Deltoids
Weighted Parallel Bar Dips 1 6-10 Triceps
Weighted Reverse-Grip Chins 1 6-10 Biceps
Toe Presses 1 10-15 Calves
Hanging Leg Raises 1 10-15 Abs
50g Sugars
Rest 7 days.

Core: My Current Workout

Final
Exercise Sets Repetitions Emphasis
*** LOWER BODY ***
Full Squats1 1 10-15 Injury Preventive
*** TORSO ***
Incline Barbell Presses 1 6-10 Upper Chest
Bent Barbell Rows2 1 6-10 Upper Back
*** ARMS ***
Parallel Bar Dips3 1 - Triceps
Reverse-Grip Chins4 1 - Biceps
Wide-Grip Upright Rows 1 6-10 Forearms
  1. or Leg Presses
  2. or Seated Cable Rows
  3. Or Close-Grip Bench Presses
  4. Or Reverse-Grip Pulldowns

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Most recent revision: Thursday, May 1, 2003