I (Tim Terwilliger, aka "BigTwig")made this workout for a client, and am also using the same program. It has been tremendous thus far, and I'd love to share it with you!
Day 1: Chest and Triceps
Flat Bench Press- 4 sets of 5 reps (heavy weight). You will do 2 warm up sets for 10-12 reps. You will then get into your work sets. I want there to be 1.5 minutes between each set. Go heavy here.
Incline Dumbbell Press: 3 sets of 12-15 reps. Again, 1.5 minute rest here in between each set. I want form to be PERFECT. All the way up, all the way down.
Dumbbell Or Machine Flyes: 3 sets of 20 reps, 2 sets of 10 reps (heavier). 60 second rest in between each set
Close Grip Bench Press: 4 sets of 8 reps- This will polish off our inner chest and triceps. Full ROM here. 75-90 second rest here. Heavy but controlled. Squeeze.
Tricep Dips: 3 sets of 10-15 reps- you can do between benches, on a machine, or body weight. I want good form and 60 seconds of rest in between each set
Tricep Pushdowns: 3 sets of 12 reps- use straight bar here, go very heavy. Superset with next movement
Tricep Overhead Rope Extensions- 3 sets of 15 reps. Go full stretch/ROM here. Very good stretch and great contraction.
Day 2: Back and Biceps
Deadlifts: 4 sets of 5 reps (heavy weight)- You will start by doing 2 warmup sets of 8 reps. Take 2 minutes between each work set here. You will do 4 sets of 5 reps. A controlled explosion.
Bent Over Dumbbell Rows: 3 sets of 8 reps. Do these heavy but with good form. Rest should be 1-1.5 minutes here.
Wide Grip Lat Pulldowns: 3 sets of 10 reps heavy, but good form, superset with next movement
Close Grip Pull Downs: 3 sets of 12-15 reps. Rest about 1.5 minute here before going back to wide grip again.
Seated Cable Rows: 3 sets of 12 reps. I want you to hold each rep for 1 second at the contraction. Use a neutral or close grip for these. Rest 1 minute here.
Pull-ups: 3 sets to failure. If you can’t do bodyweight, then use assisted pullup machine. Rest 1.5 minute in between each set.
Barbell Curls: 4 sets of 20 here- get ready for PUMP CITY. Only a 60 second rest in between sets. Do full ROM, with a really good squeeze at the top of each rep.
Hammer Curls: 3 sets of 8-12 reps here. You can go simultaneously or alternating, your call, but go heavy and don’t “swing” the dumbbells. Rest 75 seconds.
Reverse Cambered Bar Curls: 3 sets of 12 reps- Nothing crazy, just keep good form and feel that pump. 75-90 second rets in between each set here.
Seated Preacher Curls: 3 sets of 20 reps here with only 60 second rest. This will polish you off nice.
Day 3: Shoulders and Abs
Overhead Press: 4 sets of 6-8 reps (heavy weight). You can use Barbell seated or machine press seated, but I want 2 warm up sets of 12-15 and then 4 sets of 6-8 reps heavy. 60-90 second rest
Seated Dumbbell Press: 3 sets of 12 reps- Pretty standard here. Get full ROM and a good squeeze at the top. 90 second rest.
Lateral Raises: 3 sets of 20 reps. 2 sets of 10-12 reps. These should pump your deltoids up pretty good. Only a 60 second rest here
Front Raises: 4 sets of 10 reps- I don’t care if you use dumbbells or a barbell here, but do proper rom and don’t swing.
Shrugs: 3 sets of 12 reps- you can use dumbbells, machine, smith machine, or barbell here, your call but hold for 1 second at the top. Keep arms straight and keep chin tucked. 60 seconds in between each set.
Hanging Leg Raises: 3 sets of 12 reps. Hold for 1 second at the top with a 3 second negative
Cable Crunches: 3 sets of 15 reps. Keep elbows on side of head here and touch elbows to knees at the bottom.
Abdominal Dragonflys: 3 sets of 12 reps. Do these the right way and only tap heels at the bottom. Keep legs straight
Day 4: Legs
Squats: 4 sets of 5 reps (heavy weight)- By now, you see the theme here. Low Reps. 1-2 warm up sets for 8-10 reps. Then 4 work sets of 5-7 reps. I want you alternating with front squats each week. 2 minute rest in between each.
Leg Press: 3 sets of 20 reps- I want you to shoot for 20, but like failing and questioning life at 15/16 reps. 2 minute rest here.
Romanian Deadlifts: 3 sets of 10 reps- use dumbbells here. I want a slow descent, so 2 second negative on these. Get a really good stretch in hamstrings on these. 1.5 min rest.
Walking Lunges: 4 sets of 10 reps per leg, only a 60 second rest. If you can use dumbbells or kettlebells, do it, if not, use body weight.
Leg Extensions: 3 sets of 12 reps. Hold each rep for 1 second at the top. Come down with a 2-3 second negative. 75 second rest in between each set.
Hamstring Curls: 3 sets of 12 reps close, with heels and toes touching the entire time, then 2 sets of 12 reps regular stance. 60 second rest here.
Standing Calf Raises: 3 sets of 15 reps slow and controlled, all the way up and all the way down super set with the next movement
Seated Calf Raises: 3 sets of 20 reps, pump them out.
Day 5: Back
Pull-ups: 4 sets of max reps, or if you can’t do more than 5 pullups, then do wide grip pulldowns for 4 sets of 12 reps.
Barbell Rows: 3 sets of 8 reps- I like using smith machine here, but use whatever you get the most Lat activation on. 1.5 minute rest
Dumbbell Pullovers: 3 sets of 10 reps- go slow on these. Get a nice, deep stretch, keeping arms the same angle the entire time.
Close Grip Lat Pulldowns: 4 sets of 8-10 reps. Drive elbows down hard and get a proper stretch. 1.5 minute rest here
Single-Arm Dumbbell Rows: 3 sets of 12 reps, Full ROM and feel activation in the lat the whole movement.
Single Arm Cable Pullovers: 3 sets of 15 reps. Keep your arm the same angle the entire rep. 1 minute between each set for rest.
Day 6: Arms and Abs
Barbell Curls: 4 sets of 10 reps-hold at the bottom of the movement for 1 second each time, with arms straight. Do a 75 second rest here. Grip shoulder width
Preacher Curls: 3 sets of 8 reps- you can do these standing or seated. Hold for 1 second at the bottom of each rep. 75 second rest here
Cable Curls: 3 sets of 15 reps with an exploding positive part of the movement to a controlled contraction for 1 second. Superset with next movement
Reverse Grip Cable Curls: 3 sets of 12 reps here. Rest 75 seconds.
Skull Crushers: 4 sets of 12-15 reps, get a good stretch on these. Only rest 60 seconds.
Cable Rope Pushdowns: 4 sets of 12 reps, holding at the bottom of each rep for 1 second. Rest for 75 seconds here
Single Arm Cable Pushdowns “3’s” : 15 reps. You are going to hit all three heads here. Start with straight down pushdowns for 15 reps, then move your body so your arm is across your body doing your next set of 15, then finish with overhead extensions for 15 reps. Do this 3 times with only 60 seconds of rest in between each set.
8 minute abs: Look this up on youtube. If done properly, you will really feel this. It kills
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