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PapaSwole
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Advanced Workout Plan!

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Training Schedule -

Day 1 (Legs) -hang with me here. You'll get used to this. I want
you to start with one set of leg extensions for 100 repetitions. Then go
to squats (free or smith) and do three heavy work sets in the 8 to 12
repetition range. Finish with a fourth set of 20 repetitions (you should
puke and fail at 20). Then go to leg press and do three working sets at
12 to 15 repetitions. Finish with a fourth set of 50 repetitions (should
puke here, too). Next up is straight-legged deadlifts for three sets of
10 repetitions. Next is lying leg curl for three sets of 12 repetitions.

Day 2 (Chest and Shoulders) - Start with an incline pressing movement
(barbell, dumbbells, or smith machine) and do three heavy working sets at
6 to 10 repetitions. Finish with a fourth set of 12 to 15 repetitions. Do
the same thing with a flat pressing movement for your second exercise.
Then go to flyes (incline or flat) and do three working sets of 8 to 10
repetitions. Finish with a fourth set of 20 repetitions. Next up is dips
(weighted if they are too easy for you). Do three sets to failure. Finish
with two sets of cable-crossovers in the 12 repetition range. Squeeze your
chest. For shoulders, I want three sets of side lateral raises (standing
or seated) and three sets of front raises (bar,
dumbbells, or plate). Do both exercises in the 12 repetition range.

Day 3 (Back) - Start with three sets of pull-ups to failure (altenate
grips). Then go to pull-downs for three sets of 10 to 12 repetitions
(alternate grips). Next up is t-bar row (you can alternate barbell rows
with these) for three heavy working sets in the 8 to 10 repetition range.
Finish wtih a fourth set of 20 repetitions. Next up is one-armed rows
with a dumbbell. I want you to pause at the bottom of each rep and
stretch. Do 10 reps per side for three sets really heavy. Next go to
deadlifts (either off of the floor or rack pulls) and do three moderate to
heavy sets at 8 to 10 repetitions. Finish with two sets of dumbbell
pullovers for 12 repetitions.

Day 4 (Shoulders) - Start with a heavy pressing movement (barbell,
dumbbells, smith machine) and do three working sets in the 10 to 12
repetition range. Finish with a fourth set of 20 repetitions. Then go to
side raises and do three drop sets (eg. 40's for 12 and then drop to the
25's for 12). Do the same thing with front raises. Then pick two
exercises for rear delts and superset them together in the 12 repetition
range for three sets. Finish up with three to four sets of shrugs
(barbell, dumbbells, smith machine, or Hammer).

Day 5 (Arms) - Start with three sets of rope pushdowns at 20 repetitions
each. This is not supposed to be easy. You should fail at 20. The go to
skull crusher (incline or flat) and do three working sets in the 10 to 12
repetition range. Finish with a fourth set of 20 repetitions. Next up is
underhand pushdown (cable) for three drop sets at 10 repetitions (eg. 10
repetition at 150lbs and drop to 10 repetitions at 70lbs). Finish with
three sets of weighted triceps dips between benches for sets of 12. Start
biceps with standing straight-bar curls for three sets of 10 to 12
repetitions. Finish with a fourth set of 20 repetitions. Then go to
alternating dumbbell curls for 8 repetitions per side - squeeze and
control! Then go to preacher curls for three sets of 12 repetitions.
Finish with one set of e-z bar curls for 100 repetitions.

Do calves at least three days per week. Punish them
with different machines, different rep ranges, holding, squeezing,
anything that hurts.

Do four exercises for abdominals at least three days per week.

You can organize your training split however you would like.

Cardiovascular activity - 30 mins of moderate stairs 5X a week

Good luck!!!

phil113kg's picture

First of all let me throw a question out there for anyone of you to answer okay; Does your muscles know the difference of one exercise to the other?

Drywallstar's picture

No, only stimulation

phil113kg's picture

Bingo! Here's the difference between us and the pros, dosages. They do the same kinds of movements, maybe more maybe less but the thing that divides the two groups is dosages and then quality etc.

gambit's picture

Did some of the back workout. I forgot some of the stuff but did the chin-ups pulldowns tear row some db row. Pullovers bug my shoulder so I did some straight arm pulldowns supersetted with something called stretchers off the pulldowns machine. Threw in some iso rows. I will print this out and try it next time. I like lower back on legs day is my only issue

mjunkie's picture

5 weeks into my cycle following papas advice and workouts wooot! Thank you brother!

http://www.eroids.com/pics/5-weeks-in-testdecaeq

hypnoso's picture

Ok brotha's I did this leg workout yesterday, after my hundred reps of leg extensions, I had a hard time squatting to depth. So much blood in the quads already. INstead of 405 for 10's it was 315 haha.. Didn't puke but the fourth set of 50 on leg press almost killed me. LOL. I think I only had like 3 plates on each side. As soon as I stood up. I got a quad cramp that dropped me to the floor. :). I am not too sore this morning probably because I stretched for like an hour last night. Thank you papaswole, cant wait to do the rest of these workouts. Yep. Chest and shoulders today.

Gorillafit's picture

Yeah bro, my mind doubts I'm ready on the first set of squats after the extensions but the body does it and keeps doing it!

hypnoso's picture

yeah it's crazy when the quads are already cramping and there you are on your first set of squats LOL

Anonymous's picture

By no means am I dissing Papaswole, and I'm happy to be a member of this group. I wonder how effective any leg workout would be if I'm doing a hundred reps on leg extensions. I usually do 2-3 sets on leg extensions of 12 at a weight of 100-120lbs to warm up my legs. Why are we puking mid workout? My time in the gym is about effective.........just my opinion

gambit's picture

I find high reps get more blood flow to the area and give me the most size. I am a strong believer in pre exhausting a muscle which allows me to still have a great workout and lessen chance of injury since I wont be able to move big weights. I do this every other workout and its been working great. One week higher weights, next higher reps/ pre exhaust.

I am sure puking is not to be meant literally but I've come close to getting sick on more then one occasion high repping leg work, leg press, squats. Its not uncommon for sure.

Anonymous's picture

Try jogging 5k and sprinting 100 metres or so every few hundred metres lol! You'll literally spew your guts up.. Pretty sure he aint fucking arround bro! Thats an advanced cycle and if u aint having a yak atleast once a week you aint goin hard enough

gambit's picture

After a heavy legs day pushing a prowler will make most feel sick! Lol

Anonymous's picture

Prowler?

gambit's picture

A sled you push, can add weight. It's the balls for conditioning. I learned about it when I did 5/3/1

Anonymous's picture

Awesome

Anonymous's picture

Maybe the high reps are designed to target the calves.. I for one have a freakn tremendously hard time growing my calves and forearms and have found the high reps to help a great deal! I sometimes grab 20 kilos worth of dumbells or plates and just tip toe around the house for as long as possible lol! I dont tend to count but 10-15 minutes x 2 gets my calves pumped and my forearms.. Id assume he starts out with high reps just to get these target areas burning and then add the big weights to get some growth happening! ?

gambit's picture

My calves suck too but I am trying to do 4-5 sets of calves 3-4 times per week. Shooting for EOD alternating exercises, reps, weights, etc.

levelup's picture

the nausea happens for me on leg day for some reason...think it could be the lactic acid buildup...my stomach just doesnt tolerate it very well

mjunkie's picture

Can't speak for everyone, but for me i go very very light on the 100 reps, i don't feel till about 50 reps in. And I gotta say this is the best leg workout iv'e ever done, my squat has been going up weekly. As for puking, i don't think it's necessary to complete the workout lol it just happens to with a lot of ppl, not me though..

Anonymous's picture

Thats good to hear......we each have different approaches... I know Branch Warren does the 100 reps to warm, can't really argue about his wheels.

mjunkie's picture

Yeah i believe his nick name is quadrasaurus hahaha

gambit's picture

Cool thx!

humpnpump's picture

Wow I am in the 4th week of PCT and did PapaSwoles leg routine and its been 4 days and I still have trouble sitting, bending over, or kneeling down from the soreness. ususlly I can hit some cardio and work the soreness out in a couple days, but it ain't happening with this routine.

Gorillafit's picture

You getting enough protein Bro?

humpnpump's picture

Hell yeah its just that I don't have the anabolics running through my veins right now, which is hindering my recovery time.

gambit's picture

if we fail hitting the # of reps on a set should we rest pause it till we hit the required #s?

PapaSwole's picture

Yes you should

mjunkie's picture

Anyone wanna help me set up a second chest day work to replace the 2nd shoulder day? =)

strongman480's picture

how bout dumbbell flys superset with guillotine press work on filling the muscle contract. do about five of those and then finish with cable cross overs or push ups only going up 3/4 of the way up to keep tension on the pecs .do those last two with high reps. short and sweet but will pump a lot of blood in there.

mjunkie's picture

Guillotine press is when u go down to your neck right?

What do u say about finishing off with supersetting pushups and cable crossovers? (pushups to failure)

Pepwarehouse's picture

I look like a bitch when doing push ups to failure. Did chest lastnight 3 sets to failure. then went and loaded up the bench with 2 5s everyone was watching as I super repped that shit 100 times. need to add another 5 next time. Lol

mjunkie's picture

Lol same shit my gym, everyone stares when i go light cuz i make it look intense

strongman480's picture

yes your correct with a wide grip to get a good stretch in the pecs and that sounds good to me. and trust me you don't have to go heavy with the g press.

mjunkie's picture

Thanks ill try it tonight

Gorillafit's picture

Here's a tip. When you do the shoulder routine, don't pick high face pulls for 1 of your rear delt super set exercises. Cause when you try to reach up and put the ropes on its HARD to lift your arms that high, and you make a lil girly sound! LOL ;-P But your delts are so huge nobody says anything about the lil squeel!

mjunkie's picture

Yeah, so i can't feel my legs today :)) i haven't been sore like this since last time i was off cycle

levelup's picture

im walking like an egyptian today...and cussing every time i have to walk up and down the stairs

mjunkie's picture

hahaha i fuckin love it, every time i stand up or sit down i cringe, its a good pain though

tonski_214's picture

Just did the advanced leg workout, did no puke at 20 squats although i felt very light headed. did not puke at 50 leg press although i layed on the ground and thought my thighs were going to pop off with the pump i had. finished my third set of deadlift and on the last rep i couldnt get to the top, forced it up, puked all over the mirror. first time ever throwing up. no bueno, but hey i finished my set! finished my workout and apart from being very hungry now that my stomach is empty i feel fucken awesome, new growth every day, every week! thank you for this P-Swole!

Pepwarehouse's picture

awesome! everyone's goal should b vomiting at the gym. Smile I felt like I was close lastnight shoulders abs/ probably could passed out at least

Gorillafit's picture

Well Papa, I tried the new advanced Chest and shoulder routine tonight cause I wanted to push some heavier weight with the 6-10 Rep range. I liked it. been following the offseason diet and the split rourine since the end of the EBC when you posted them and I'm back at my Entry EBC weight and look way better. Thanks PAPA!
Looking forward to working with you this year!
http://www.eroids.com/pics/218-lbs-entering-ebc-and-218-lbs-19-days-afte...

levelup's picture

am i better off on this workout for now?

PapaSwole's picture

Yes sir!

levelup's picture

now thats a quick response! thanks, ill switch tonight

Pepwarehouse's picture

Well i did the other leg split and man thast shit whopped my ass. Im gonna b honest i rarely hit legs good because of back issues(not even close to chicken legs tho ;)). I do them just not with the same intensity as other muscle groups. Today i was feeling pretty good tho so i gave it hell. Im not embarrassed to say but for the lunges i only did body weight and that was fkin tough and no wight on the bar for squats. Call me a pussy but i feel like i accomplished something today! I wanna thank Papa for putting all this great info out here for all of us. I appreciate all you've helped me with through all your informational post. You da man SWOLE!

jpal's picture

I hear you bro train every body part intense but the last few months my left knee has been bothering me so my leg work outs are slacking still get them in but not nearly the same

tonski_214's picture

I know exactly how u feel, legs are my weak spot for good growth but ive been doing Swoles! split and pushing myself to the max, Legs last wednesday and bout half way through horrible cramps and after the 25,50,100 squats bout passed out and just layed on the floor for a bit. guys thought i was dying lol. but hell my legs were sore for days, and this week upping the weight, unless i decide to do this leg workout! Big thanks to Big P, my dreams of competing are ever closer now because of you and the support of this group!

Pepwarehouse's picture

hell yea bro. Every day on this new split i have been pumped to the max. Arm day i though my arms were littlerally gonna explode . It was awesome and back day....my lats have never been that sore. Overall I'm enjoying every workout. Im about to go hit back here in a few.

strongman480's picture

also what could I replace the leg press with?

PapaSwole's picture

Weighted jumps or lunges