+ 31 Makwa's Pro Workout
I figured I would post up my current workout routine for you guys to try if you are interested. This is a pretty intense program and definitely not suited for beginners. You should have some quality gym time under your belt and I would also suggest being on cycle to really optimize the results of this program. I usually design my programs in 6 wk blocks so I will feed you the program in 1 wk chunks at a time.
Here are some overall principles of the cycle.
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I usually train with a 4-0-1-0 tempo unless specified otherwise. I.E. 4 sec eccentric, 0 rest at bottom, 1 sec concentric, 0 rest at top. If you are not going to follow that tempo you are kind of defeating the whole purpose of this program which is maximum hypertrophy. Don't follow that tempo and expect suboptimal results. Most of you guys are probably using a much quicker tempo so you are going to have to reduce your weight by quite a bit. I would expect you to have to reduce your typical poundage by at least 30% and likely more. No room for ego lifting here. The ego boost will come though when you the resulting increasing in the size and vascularity of your muscles.
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Calves and abs can be a weak point of most physiques so I don't list any specific exercises for them what I recommend you do is you alternate calves and abs each day.
Abs
I recommend you choose 3 ab exercises (ideally upper, lower and obliques) and rotate between them once failure is reached. Do this for a total of 10 minutes using slow controlled reps. Try to apply 3-4 seconds of a hard isometric in the contracted position. Don't take more than 15 seconds rest between sets/exercises. If you can do this for the full 10 minutes without any pauses longer then those needed to switch exercises, add some more resistance or weight next time you do abs.
Calves
For 1 workout use straight legs and the next time you do calves use a routine with bent knees. Just look at the clock and try to complete as many reps as possible in 10 minutes with the 4-0-1-0 tempo. Try to minimize any rest throughout the routine. Try to increase the weight by 5% used each week if you can. Warning: Your calves will be on fire.
- There is some cardio involved in this program, but not much. I really dislike cardio and find it to boring so I do as little as possible I really wouldn't recommend more while doing this program since you are going to be doing only 40 rest periods between sets which is cardio itself so no more needed. The minimal cardio is designed to that you will gain the maximum amount of muscle and optimizing body composition at the same time. So if you are a cardio buff here is what I would recommend if you just can't do without.
Cardio
Do 1 HIIT (High Intensity Interval Training) session per week and 1 x steady-state (SS) cardio session per week:
Try to perform the cardio on non-consecutive days whenever possible. Ideally do the cardio on the ‘off‘ days for training. If you do it on a training day then do it immediately following your weight training session. If that is the case then drink 10 grams of BCAA’s before your cardio session
HIIT protocol
You should be balls to the wall during your HIIT intervals. The intervals change each week according to the following protocol
Week 1: 4 x 15 second max effort with 2 minutes rest in between
Week 2: 5 x 15 second max effort with 2 minutes rest in between
Week 3: 4 x 15 second max effort with 90 seconds rest in between
Week 4: 6 x 15 second max effort with 90 seconds rest in between
Week 5: 5 x 20 second max effort with 90 seconds rest in between
Week 6: None. Weight training way to intense for any cardio, even SS.
I recommend a bike or crosstrainer. I don't recommend a treadmill. Way to hard on joints when sprinting balls to the wall. If you have to use a treadmill set it to the highest incline possible so you are essentially walking as quickly as possible to try and maintain 100% intensity.
SS protocol
For your SS aim for a 6 out of 10 perceived work effort for 35 minutes. I shoot for a BPM of about 130 given my age. .
The Workout
Drop set protocol A lot of the sets include drop sets. The protocol for drop sets is to do three drops with approximately 20% less weight each drop. Try to take no more than 10 secs rest between the drops. Change the weight as quickly as possible and get back at it. Try to complete 5-8 reps each drop. So the drop set will include 4 sets - the original set + 3 drops.
WEEK 1
The concept this week is to train most body parts TWICE per week; once heavy with the intent of mechanical damage & high neurological stress, the 2nd workout will be focused on maximizing cell swelling & hyperemia (getting swole)
Day 1 Chest/Front Delts/Biceps
Incline barbell bench (shoulder width grip) 4x8 (sets x reps) 80 sec rest
Incline barbell bench (4" wider than shoulder width) 4x8 80 sec. (Drop set last set)
Flat bench DB flyes 4x6 40 sec (Drop set last set)
Cable Crossovers (bring cables from slightly below shoulder height to chin) 3x15
superset
Push-Ups 3x15
superset
Plate “Bus Driver” Front Raises 3x12 80 sec rest
Two-Arm Standing Dumbbell Curls 6x12 (for the first 3 sets, shove the hands to the outside of the dumbbell, for the last 3 hands in the middle of the dumbbell)
superset
Barbell spider curls 6x8 40 sec (drop set last set)
Barbell preacher curls 3x12 40 sec (2 second isometric hold each rep) - squeeze it hard at the top
Day 2 Back/Rear Delts/Triceps
Seated Cable Row (Shoulder-width grip, bar to stomach) 4x10 40 sec (2 second isometric holds each rep, plus 5 partials at the end of each set)
Barbell Rows 7 sets 14,10,7 7,10,14,21 reps 40 secs
Reverse grip assisted pullups 4x10 40 secs (drop set last set)
Pulldowns 4x10 40 secs
Bent over DB lateral raises 4x10 (drop last set)
superset
Bent Over Cable Lateral Raises 4x10 40 sec (drop last set)
Rope Tricep Pressdowns 3x15 (2 second isometrics)
superset
skullcrushers 3x7
Overhead Dumbbell Tricep Extensions 3x10 40 sec
Day 3 Quads/hams
Leg Extensions 3x7 40 secs (7 sec isometric hold each rep)
One-Leg Leg Press - feet high 3x21 0 rest between legs 80 seconds after last set
Squats 6 sets 21, 14, 10,10, 10, 10 reps 80 secs
Leg Press (feet low) 4x10 40 secs (drop last set)
Seated Leg Curls 3x21 40 sec
Lying Leg Curl 7x7 40 sec (pause for 2 seconds at 30º on the way up, then finish the rep)
Day 4 BICEPS / CHEST / SIDE DELTS /FRONT DELTS
Barbell Preacher Curls 4x7 (5 sec isometric hold each rep, squeeze it hard)
superset
Incline Dumbbell Curls 4x7 40 sec (drop last set)0
One-Arm High Cable Curls 4x15 0 rest between arms 40 sec last set
Incline Dumbbell Press 4x15 40 sec
Flat Dumbbell Press with internal rotation 4x15 40 sec (7 sec eccentric, raise it up real slow)
Prone 75º Incline Dumbbell Lateral Raises 4x15
superset
Bent-Over Cable Lateral Raises 4x15
superset
Standing Cable Lateral Raises 4x15 80 sec
Day 5 Triceps/Back
Skullcrushers 7x7 80 sec
Seated Overhead Cable Tricep Extensions 3x8 40 sec (All sets are drops)
Bench Tricep Dips 3x8 40 sec (all sets are drops)
Deadlifts 6 sets 12,8,612,8,6 reps 40 sec
Wide-Grip Pull-Ups 4x10
superset
Reverse-Grip Pulldowns 4x14 40 sec
Machine rows 3x3 80 sec (10-3-10-0 tempo)
Day 6 Hamstrings/Quads
Lying Leg Curls 7x7 80 secs
Dumbbell Lunges - DB’s slightly in front of knees 4 sets 7,7,14,14 reps
superset
Dumbell Squats (dumbells on sides) 4 sets 7,7,14,14 reps
Stiff-Leg Deadlifts 6x21
superset
leg extensions 6x21 80 sec
Day 7 Off/Cardio
WEEK 2
The concept this week is similar to week 1 where you will train most body parts TWICE per week; once heavy +with the intent of mechanical damage & high neurological stress, the 2nd workout will be focused on maximizing cell swelling & hyperemia (getting swole)
Day 1 Chest/Front and side delts/Biceps
30 degree Incline DB press 4x10 40 sec
60 degree Incline DB press 4x10 40 sec (+5 partial reps each set- bottom half of rep)
Flat DB flyes 3x8 (Drop set last set)
superset
Cable crossovers 3x8 80 sec (HIgh cable height and hands together in front of thighs at the bottom - all sets are strip sets - keep reducing by 1 plate on machine until no plates left each set)
Cable front raise 3x10 (2 sec hold at top of rep)
superset
Two arm cable lateral raises 3x15 40 sec
BB preacher curls 6x10 (5 sec hard squeeze at top)
superset
Incline DB curls 6x10 40 sec (+partials to failure each set)
Day 2 Back/rear delts/Triceps
Wide grip assisted Pullups 6x8 40 (Drop set last set)
superset
Reverse grip BB rows 6x8 40 sec
Machine row 4x12 (2 sec isometric hold each rep)
superset
Reverse Pec Deck 4x10 40 sec (+10 partials each set)
Deadlifts 5 x 7,7,7,14,21 reps 40 sec
Skullcrushers 5x15 80 secs (1.5's for reps - Each rep will actually be 1.5 reps, The half rep will be done at the bottom - so do 1 full rep then 1/2 rep at bottom)
Overhead rope extensions 4x10 40 sec
Day 3 Quads/hams
Squats 6x8 2 minute rest
Heels elevated DB squats 6x12 80 secs (6 second eccentric) DB's in front of knees
Reverse lunges 3x10 40 sec (All reps on one side then the other) 1.5's for reps
Lying leg curls 6x6
superset
Seated leg curls 6 x10 40 sec (+10 partials all sets)
Day 4 Biceps/Chest/Delts
Reverse Grip Pullups 5x3 (10 sec eccentric)
superset
DB press 5x8 80 sec (only do the bottom half of the reps and keep hands 2" outside of elbows throughout) Drop set last set
Incline alternating DB curls 4x8 (non working arm held in contraction)
superset
incline DB press 4x8 40 sec (Drop set last set)
Alternating concentration curls 4x8
superset
Cable crossovers 4x15 (cables high and hands together in front of thighs at bottom)
superset
Pushups 4x 21 80 sec rest
Seated DB press 4x15 (make sure they are strict- keep your abs tensed)
superset
Prone seated DB lateral raises (press chest into vertical bench) 4x12 40 secs (+5 partials each set)
Day 5 Triceps/Back
Cable cross tricep extension (strict - keep elbows retracted) 5x15 40 sec (1.5's - the 1/2 is the top half of movement)
Neutral grip pulldowns 4x8 (Stay vertical)
superset
Neutral grip pulldowns 4x12 80 sec (Lean back 45 degrees)
Tricep pressdowns 4x10 80 sec (Drop last set)
Deadlift 4x 7,7,14,21 40 sec
Machine rows 4x8 (Drop last set)
superset
Dips 4x failure 40 sec
Day 6 Hams/Quad
Lying leg curls 5x12 40 sec
One leg leg press - downward intent 4x21 0 rest between legs 80 sec after last set
Leg press feet wide - inward intention 5x15 40 sec (1.5's with extra 1/2 rep at bottom)
Hack squat with feet and knees together 3x8 40 sec (drop last set)
1 - leg Leg extension 4x15 no rest between legs
Day 7 Off/cardio
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Because of life stuff, my work schedule and trying to get to certain things at the gym during the busy times can be difficult. Is it that big of a deal to split the workout up? For example, day 1. What if I did Chest/Delts in the morning and then came back after work that evening and finished with biceps? Also, how much rest should I take between supersets? Specifically on day 1, the cable crossover and push up superset? Thanks in advance.
Shouldn't be to big of a deal if splitting up the workout for the day. Just don't split it up over multiple days.
That is a tri-superset. You are actually supersetting 3 exercises (with an 80 sec rest between supersets):
Cable Crossovers (bring cables from slightly below shoulder height to chin) 3x15
superset
Push-Ups 3x15
superset
Plate “Bus Driver” Front Raises 3x12 80 sec rest
That makes sense now. I was wondering about supersetting 3 but I was stuck thinking supersets could only be 2. Thank you.
Just started this today bro. Won’t lie, during the struggle to burn out the last reps of the 3rd set of the chest super set I said to myself “fuckin Makwa!” This split is going to be lots of fun Mak, thanks.
Great workout so much similar what i do in my week,
What do you think about working the biceps the day before working the back or the triceps the day before working the chest? Do you think you could overtrain, interfering with recovery?
Do it all the time. I even have a workout focused on arms where I do arms every single day of week. Supercompensation is the name of game for big growth. All my programs are designed to incorporate all of these factors into them for maximum growth. Sets/reps/rest are all structured for maximum growth and to avoid overtraining, but in all actuality it is really hard to overtrain. Usually around the 4th week of a training phase I have somewhat of a deload week to allow some active recovery and just to make sure things are ready to go for the most intense weeks 5 and 6 though.
Would you benefit anything from pausing halfway through your exercise for a few seconds?
that 4010 tempo is really killer. just got to remember to do it and not train on autopilot lol. i did it last night and was really getting good pumps. Thanks for the reminder!! also I started trying a counting tempo where I start with 4010 on the first rep, and then for the 2nd rep i do 5010 then 6010 and so on until 10-0-1-0, gets a crazy burn. idk how beneficial it actually is for hypertrophy, but it feels good so i might keep trying it
That would be an interesting tempo scheme. Never tried it. I have done 6-0-6-0. That one really burns like crazy too. I like to do that on the leg press every so often and on the bench press machine. Like doing it on machines since you never know when the muscles just might cry enough.
Ya there’s def certain exercises you don’t want to do it with, machines are a safe one tho. I was doing it with shrugs, made em pop real good, had traps almost touching my ears!!
Jonathan22And you do that in loop? When the 2 weeks are finished, do we restart again and again this?
No, you don't keep doing the 2wks over and over. It is a 6wk program. My intent was to get posted to get people started and then add the additional wks as I had time. Haven't had the time yet
Jonathan22But, I don't get it, how much different planning should I get? After completing this 6 weeks program, what should I do? Should I create again and again a fresh new planning every 4-6 weeks?
You start a new program to add entirely new stressors to make the body adapt and grow. Every 4-6 wks I design an entirely new program.1st week of new program is sort of easy to provide a deload since the 5th and 6th weeks of the previous program were balls to wall and that easier (relatively speaking) first week of the program allows for a little deload in preparation for all the progressive overload that is to come the next 5 wks with the new program. If I feel legs are lagging then the new program will have a heavier emphasis on legs, back falling behind then I'll tailor it more towards back. If I want to really torch fat or build slabs of meat I will then tailor it towards that goal etc. Can't keep doing the same thing over and over though or you won't get anywhere.
Is there a week 3, week 4 and so on or should I just repeat week 1 and 2? Thanks in advance.
Yeah there is, I have just been to lazy (or should I say busy to add them). I'll try and get them up.
Thanks!!
I was sent to you for information on diet and training. I am currently only working on max load. So I'm going to try this type of training to break up my routine and maybe see an evolution. having had a little pain in my shoulder lately it won't hurt to work less heavy.
Thanks
When’s week 3-6 coming out? Awesome program btw
I'm trying it now and it's very interesting.
Lowering the weight is not a problem as long as the sensations are good and it is also a good thing when you suffer from some pain due to heavy training
Have you posted the rest of the program anywhere, if so where could I find it?
Thanks for the reminder. I have been slacking on that. Have four more weeks of workouts to add.
I like the longer eccentric tempo, I use that approach myself. I also like the drop sets. I train at home and the gym, when I'm at the gym I use the machines and usually do 5-7 drops per exercise, counted as 1 set. I'll do 1 set like that, then usually do 1-2 more "normal" sets for 6-8 reps. I only rest between sets as long as it takes to change the pin. Even though I'm not really a HIT advocate, I seem to find myself training that way more often than not.
Killer workout I can feel my calves just reading this. I definitely train hard but this is another level. I have seen a lot of progress by using slow and controlled negatives. No ego lifting over here lost that in my 20s. Definitely going to try and take your concepts and make a less intense version. I’d say I’m intermediate at best. So on gear your pushing balls to the wall. Off gear what’s your training like?
Pretty much the same off gear, except I may have to take an extra day or two off every once in a while since my recovery isn't as good off cycle. I also am not able to push as heavy of weight off cycle but I still try to maintain intensity.
Makes sense TY!
That's quite a workout! Also interesting body part combinations. I'm a big fan of drops sets and most intensity techniques, so I like how you have it set up. In another post I put up, I mentioned how easy drops are when you use machines but you can do them quickly enough with a barbell. All in all, a great looking routine.
StimJunkieNicoIt was time for me to change my split routine, I’ve actually been having some trouble finding one that I feel I’ll be suited to, After reading this, I definitely feel the need to take your split program & make it my new program. I love the way you explain everything in detail. Thank you Makwa!
PropheticWookie@Makwa Thank you from the bottom of my heart for such a detailed description of my workouts. very informative and interesting. I will try to apply for myself what you wrote about
@Makwa appreciated for this brother. Love to see workouts this well detailed! Props to you for writing this out.
Enjoy,
Swoljaboy@Makwa. This is what I was looking for. I am going to start this tomorrow! I am going to document it. I’m going to follow this to a T. I needed a change. I have been getting bored. I’m gonna update you after the first week bro thank you
This is pretty hardcore. You might need to jump back on cycle,. The magic for the program is sticking with the tempo and rest time between sets. Focus on the quality of the contraction. You most likely will need to reduce your poundages by 30-40% so don't be discouraged by that. I'll get week 3 up as soon as I get a little time.
PropheticWookieFor me, the most difficult thing is to keep the rhythm of the workout, since it is very difficult to keep the short time between sets. I want to die at times. My body wants to rest for a long time, but I understand that this is the wrong way
SwoljaboyI commented on the other thread I started this today. To a T. Tempo reps workout and rest. And it was tough. But I made it thru day one. And it was the confusion I was looking for. I did in fact lower a lot in weight probably 30%. And I made sure my ego was not in the way. I felt it bro the tempo really is something else. I could feel this was doing more for me than my regular workout and tempo and rep scheme. I went into it with the mind set of lower weight. Wasn’t a problem. I just want to get that confusion in and I think this will be good for me during my cruise.
PropheticWookieMy main mistake was when I took too much weight and could not keep for a short time between sets and I ate until the end of the workout. He left training, or rather crawled away exhausted. But as soon as I ate my favorite buffalo steak and some sweet potatoes, life sparkled with new colors. Next time I'll be smarter at my set working weight.
Bump up your cruise dose and you should be ok
SwoljaboyLMAO. I might man. I’ll see how this goes at first. Little higher test and primo won’t hurt nobody.
Nice program my brother. I got to hit my wheels tomorrow and been thinking about changing things up. Glad I saw this.
Week 2 added to workout
Ooohhh, mi likey!!!
SAVING THIS ONE.
Wow. I'm gonna copy this and save it. You left no room for error with all this info. Thanks! And a big thumbs up. I was just thinking I needed something other than the boring same old stuff I've been doing. This is hardcore.
I'm afraid I would be passing out and puking on the floor with those rest intervals Lol Helpful write up though +1
RustyhookerI like the breakdown. Definitly an on cycle program and for sure the change down towards 40 seconds is a game changer. Been at 90 seconds the last few weeks but due for a fast change.
I warm prior and stretch post. Get the lactic squeezed.
Nice program!
Nice write up and interesting split bro. What’s your rest time between sets (besides abs)?
Rest time between sets is indicated after the sets/reps. My standard rest time is 40 seconds between sets and excercises. Sometimes it is 80. You really need to run through the workout keeping as close to the rest time as possible to reap the max benefits from the program. 2-3 minutes between sets like alot of people do and you might as well throw the program out the window. I have a timer on my phone so after I log the set the timer starts and lets me know when to start the next set.