Training Program · High Intensity Business

Training Program

Requested by Lawrence. This is the program I used for the majority of last year which helped me put on decent size while maintaining decent condition. Hope it helps people on here out.

If you have any questions, post them here and I'll do my best to get back to everyone.

Dorian Yates Inspired Routine.

3x per week. Monday, Thursday, Saturday.

Legs,

To save time I did everything as tri set. Maybe a minute in between sets and as much time as felt I needed after the 3 sets. Each exercise was one set till failure. I would have liked more time between sets but I rarely had the time I'd like to train.

Leg Extension

Machine Calf Raise

Seated Leg Curl

Leg Press

Seated Calf Raise

Prone or standing leg curl

Hack Squat or Squat variation

Donkey Calf Raise

Stiff Legged Deadlift

Would normally do some neck work after. (Time pending)

Day 2 Back and Shoulders - I could do a set of back, then a set of shoulders back to back. Break after every 2 sets.

Pullover (always Nautilus)

Shoulder Press

Chin up or Pulldown

Machine lateral raise

Machine Row

Cable lateral raise

Different row (I had a few scapular retraction movements I liked. Something like a kelso shrug)

Low Back machine.

Day 3, Chest and Arms. (Also known as the day you look forward too!)

Chest Press - spent sometime on my smith machine because it was new for me.

Machine Bicep Curl

Machine chest press - Normally converging because my first chest press didn't.

Cable Bicep Curl

Fly machine

Preferred Tricep extension

DB curls

Dip machine

I didn't do much triceps and kept it at the end because I didn't want it to take away from pressing and there was some overlap with shoulder pressing.

Diet as discussed was Dr. Mauro Pasquale's Anabolic Diet/Metabolic Diet.

Results according to Inbody. 229lbs, 117.5 SMM Bodyfat percentage was 11.4%.

I think the inbody rates me a bit too low but that's what it reads.

This is the program that took me to my new best.

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