By Jared Malvin
This is a great program that I love to introduce to first time lifters, people interested in getting in better shape or just getting back into lifting. It features a 6-day/week lifting program with 3-day splits. (A 3-day split is a training block covering all the muscles in 3 days and then working them again the next 3 days.) I generally follow that training protocol for almost all my styles of training and credit to Ron Mathews for creating this. I have done this exact training block in the past and am planning on this exact training below as gyms reopen.
These workouts also feature supersets (conducting 2 different exercises one immediately after the other with no rest) tri-sets (conducting 3 different exercises in a row) and giant sets (conducting more than 3 exercises in a row) all with minimal rest time between sets. This design really pushes the body to work hard, keep the heart rate up and produce great results. The amount of reps and sets also ensure the weight used is somewhat minimal to achieve all the reps with proper form. It is of vital importance that all reps are conducted slow and controlled with a squeeze on the muscle being worked.
Week 1
Day 1 Chest/Back
Superset 1: rest 1 minute between supersets
1) Barbell Bench Press 7 sets/20, 15, 12, 10, 5, 8, 16 reps
2) Lat Pulldown 7 sets/20, 15, 12, 10, 5, 8, 16 reps
Superset 2: rest 1 minute between supersets
1) Incline Dumbbell Chest Press 4 sets/12-15 reps
2) One-arm Dumbbell Row 4 sets/10-12 reps each arm
Superset 3: rest 1 minute between supersets
1) Chest Fly Machine 4 sets/10 reps
2) Close Grip Cable Row 4 sets/10 reps
Day 2 Legs/Triceps
Superset 1: rest 1 minute between supersets
1) Barbell Squat 7 sets/10, 15, 12, 10, 5, 8, 16 reps
2) Triceps Cable Extension: V-Bar 7 sets/20, 15, 12, 10, 5, 8, 16 reps
Superset 2: rest 1 minute between supersets
1) Lying Leg Curl 4 sets/12-15 reps
2) One-arm Dumbbell Lying Triceps Extension 4 sets/10-12 reps
Superset 3: rest 1 minute between supersets
1) Dumbbell Goblet Squat 4 sets/10 reps
2) Overhead Dumbbell Triceps Extension 4 sets/15 reps
Day 3 Deltoids/Biceps
Superset 1: rest 1 minute between supersets
1) Seated Dumbbell Shoulder Press 7 sets/20, 15, 12, 10, 5, 8, 16 reps
2) Seated Dumbbell Two-arm Curl 7 sets/10, 15, 12, 10, 5, 8, 16 reps
Superset 2: rest 1 minute between supersets
1) Plate Front Raise 4 sets/12-15 reps
2) Standing Barbell Curl 4 sets/10-12 reps each arm
Superset 3: rest 1 minute between supersets
1) Dumbbell Lateral Raise 4 sets/12 reps
2) Dumbbell Hammer Curl 4 sets/12 reps
Day 4 Chest/Back
Superset 1: rest 1 minute between supersets
1) Dumbbell Fly 5 sets/15, 12, 10, 10, 10 reps
2) Bent-over Two-arm Dumbbell Row 5 sets/15, 12, 10, 10, 10 reps
Superset 2: rest 1 minute between supersets
1) Close-grip Bench Press 4 sets/10-12 reps
2) Lat Pulldown Narrow Reverse Grip 4 sets/10-12 reps
Superset 3: rest 1 minute between supersets
1) Chest Dips 4 sets/AMRAP
2) Cable Row Narrow Underhand Grip 4 sets/10-12 reps
Day 5 Legs/Triceps
Superset 1: rest 1 minute between supersets
1) Reverse Lunge 5 sets/15, 12, 10, 10, 10 reps
2) Triceps Cable Extension: Straight Bar 5 sets/15, 12, 10, 10, 10 reps
Superset 2: rest 1 minute between supersets
1) Leg Extension 4 sets/10-12 reps
2) French Press 4 sets/10-12 reps
Superset 3: rest 1 minute between supersets
1) Barbell Front Squat 4 sets/10 reps
2) Triceps Cable Extension: Rope Front 4 sets/15 reps
Day 6 Deltoids/Biceps
Superset 1: rest 1 minute between supersets
1) Barbell Upright Row 5 sets/15, 12, 10, 10, 10 reps
2) Triple Dumbbell Curl 5 sets/15, 12, 10, 10, 10 reps (all reps alternating curl top half only, then all reps both arms from resting position, then all reps both arms on incline bench)
Superset 2: rest 1 minute between supersets
1) Seated Dumbbell Shoulder Press 4 sets/10-12 reps
2) Cable Curl: Straight Bar 4 sets/10-12 reps
Superset 3: rest 1 minute between supersets
1) Dumbbell Rotating Lateral Raise 4 sets/12 reps
2) Dumbbell Alternating Curl 4 sets/10 reps each arm
Day 7 Rest
Week 2
Day 8 Chest/Back
Repeat Day 1 workout
Reduce rest time after supersets to 50 seconds
Conduct steady state cardio post workout for 20 minutes (heart rate between 120-130)
Day 9 Legs/Triceps
Repeat Day 2 workout
Reduce rest time after supersets to 50 seconds
Day 10 Deltoids/Biceps/Abs
Giant set 1: rest 1 minute between giant sets
1) Hanging Leg Raise 3 sets/15 reps
2) Hip-ups 3 sets/20 reps
3) Bicycles 3 sets/25 reps
4) Crunches 3 sets/30 reps
Repeat Day 3 workout
Reduce rest time after supersets to 50 seconds
Day 11 Chest/Back
Repeat Day 4 workout
Reduce rest time after supersets to 50 seconds
Conduct steady state cardio post workout for 20 minutes
Day 12 Legs/Triceps
Repeat Day 5 workout
Reduce rest time after supersets to 50 seconds
Day 13 Deltoids/Biceps/Abs
Giant set 1: rest 1 minute between giant sets
1) Toes to Bar 3 sets/15 reps
2) Reverse Bicycles 3 sets/25 reps
3) Mountain Climbers 3 sets/20 reps each side
4) Crunches 3 sets/30 reps
Repeat Day 6 workout
Reduce rest time after supersets to 50 seconds
Day 14 Rest
Week 3
Day 15 Chest/Back
Triset 1: rest 1 minute between trisets
1) Barbell Incline Chest Press 4 sets/15 reps
2) Pull-up: Wide Grip 4 sets/4-10 reps
3) Lat Pulldown 4 sets 12-15 reps
Triset 2: rest 1 minute between trisets
1) Cable Chest Fly 4 sets/12-15 reps
2) Push-up 4 sets/15 reps
3) Close Grip Cable Row 4 sets/12-15 reps
Superset 3: rest 1 minute between supersets
1) Dumbbell Bench Press 4 sets/12 reps
2) Bent-over Barbell Row: Wide Grip 4 sets/10 reps
Conduct steady state cardio post workout for 20 minutes
Day 16 Legs/Triceps/Abs
Giant set 1: rest 1 minute between giant sets
1) Hanging Leg Raise 3 sets/15 reps
2) Hip-ups 3 sets/20 reps
3) Bicycles 3 sets/25 reps
4) Crunches 3 sets/30 reps
Triset 2: rest 1 minute between trisets
1) Barbell Squat 4 sets/15 reps
2) EZ Bar Skullcrusher 4 sets/12 reps
3) EZ Bar Triceps Press: Narrow Grip 4 sets/12 reps
Triset 3: rest 1 minute between trisets
1) Bulgarian Split Squat 4 sets/12-15 reps
2) Triceps Cable Extension: Rope Overhead 4 sets/12 reps
3) Triceps Cable Extension: Rope Front 4 sets/12 reps
Superset 4: rest 1 minute between supersets
1) Dumbbell Bench Step-up 4 sets/10 reps each leg
2) Bench Dip 4 sets/20 reps
Day 17 Shoulders/Biceps
Triset 1: rest 1 minute between trisets
1) Standing Military Press 4 sets/10 reps
2) Light Standing Military Press (40% of previous) 4 sets/12 reps
3) Standing Barbell Curl 4 sets/10-12 reps
Superset 2: rest 1 minute between supersets
1) Cable Lateral Raise 4 sets/12-15 reps
2) Dumbbell Alternating Curl with Twist 4 sets/10 reps each arm
Triset 3: rest 1 minute between trisets
1) Dumbbell Front Raise 4 sets/10 reps
2) Dumbbell Rear Delt Raise 4 sets/10 reps same weight
3) Rope Hammer Curl (drop set) 4 sets/10 reps/10 more reps on drop set
Conduct steady state cardio post workout for 20 minutes
Day 18 Chest/Back/Abs
Giant set 1: rest 1 minute between giant sets
1) Toes to Bar 3 sets/15 reps
2) Reverse Bicycles 3 sets/25 reps
3) Mountain Climbers 3 sets/20 reps each side
4) Crunches 3 sets/30 reps
Triset 2: rest 1 minute between trisets
1) Barbell Bench Press 4 sets/15 reps
2) Chin-up: Narrow Reverse Grip 4 sets/4-10 reps
3) Lat Pulldown: Narrow Neutral Grip 4 sets/12-15 reps
Triset 3: rest 1 minute between trisets
1) Chest Fly Machine 4 sets/12-15 reps
2) Chest Dips 4 sets/15 reps
3) One-arm Dumbbell Row: Reverse Grip 4 sets/12 reps each arm
Triset 4: rest 1 minute between trisets
1) Bench Plyo Pushup 4 sets/10 reps
2) Bench Pushup 4 sets/10 reps
3) Cable Row: Wide Overhand Grip 4 sets/10 reps
Day 19 Legs/Triceps
Superset 1: rest 1 minute between supersets
1) Barbell Deadlift 4 sets/15 reps
2) Lying J Press 4 sets/12 reps
Triset 2: rest 1 minute between trisets
1) Dumbbell Walking Lunge 4 sets/15 steps each leg
2) Triceps Extension: V Bar (HEAVY) 4 sets/10 reps
3) Triceps Extension: V Bar 4 sets/10 reps
Triset 3: rest 1 minute between trisets
1) Leg Extension 4 sets/12 reps
2) Lying Leg Curl 4 sets/12 reps
3) One-arm Dumbbell Lying Triceps Extension 4 sets/12 reps
Conduct steady state cardio post workout for 20 minutes
Day 20 Shoulders/Biceps/Abs
Giant set 1: rest 1 minute between giant sets
1) Hanging Leg Raise 3 sets/15 reps
2) Hip-ups 3 sets/20 reps
3) Bicycles 3 sets/25 reps
4) Crunches 3 sets/30 reps
Triset 2: rest 1 minute between trisets
1) Shoulder Press Machine: Neutral Grip 4 sets/12 reps
2) Dumbbell Alternating Curl 4 sets/10 reps
3) Dumbbell Alternating Curl (Light) 4 sets/10 reps
Triset 3: rest 1 minute between trisets
1) Dumbbell Lateral Raise 4 sets/12 reps
2) Seated Arnold Press 4 sets/12 reps (same weight)
3) EZ Bar Curl: Wide Grip 4 sets/15 reps
Triset 4: rest 1 minute between trisets
1) Cable One-arm Bent-over Rear Delt Raise 4 sets/10 reps each arm
2) Preacher Curl 4 sets/10 reps
3) Preacher Curl Pulse 4 sets/10 reps (squeeze biceps at the top in a pulsing manner)
Day 21 Rest
Week 4
Day 22 Chest/Back
Repeat Day 15 workout
Reduce rest time between sets to 50 seconds
Conduct steady state cardio post workout for 20 minutes
Day 23 Legs/Triceps/Abs
Repeat Day 16 workout
Reduce rest time between sets to 50 seconds
Conduct steady state cardio post workout for 20 minutes
Day 24 Deltoids/Biceps
Repeat Day 17 workout
Reduce rest time between sets to 50 seconds
Conduct steady state cardio post workout for 20 minutes
Day 25 Chest/Back/Abs
Repeat Day 18 workout
Reduce rest time between sets to 50 seconds
Conduct steady state cardio post workout for 20 minutes
Day 26 Legs/Triceps
Repeat Day 19 workout
Reduce rest time between sets to 50 seconds
Conduct steady state cardio post workout for 20 minutes
Day 27 Deltoids/Biceps/Abs
Repeat Day 20 workout
Reduce rest time between sets to 50 seconds
Conduct steady state cardio post workout for 20 minutes
Day 28 Rest