Bodybuilding.PH

I did a version by charles poliquin..the principles behind the training system are fairly good but honestly, after a couple of weeks i got bored with it..

its not the volume but the exercises you do in the said program that got me bored..a superset of incline barbell press and barbell rows for ten sets just isnt my thing..

there are a coulpe of off shoots and older versions of this routine..

like:

Sicilian Volume Training

Day 1

A1) Mid-Incline DB Press (neutral grip) 10 x 6 @ 5010, 90 secs

A2) Medium-Parallel-Grip Chin-Ups 10 x 6 @ 5010, 90

B1) ShoulderHorn DB External Rotation 3 x 12-15 @ 3020, 60

B2) Wrist Roller Extensions 3 x 60 secs TUT, 60

Day 2

A1) Back Squat 6 x 10 @ 4010, 90

A2) Lying Leg Curls 6 x 6-8 @ 5010, 90

B) Standing Calf Raise 10 x 10 @ 2010, 30

C) Bent-Knee Deadlift 6 x 6 @ 32X0, 180

Day 3

A1) Seated DB Press (neutral grip) 8 x 10 @ 4010, 60

A2) Seated Zottman Curl 8 x 8 @ 4020, 60

A3) Lying EZ-Bar Triceps Extension 8 x 12 @ 3010, 60

B) Swiss Ball Side Flexion 3 x 12-15 @ 2020, 90

As far as frequency is concerned, three scenarios exist:

Scenario #1: Day 1 — Day 2 — Off —Day 3 — Off — Repeat (3 in 5 schedule)

Scenario #2: Day 1 — Off — Day 2 — Off — Day 3 — Off — Repeat (3 in 6 schedule)

Scenario #3: Day 1 — Off — Day 2 — Off — Day 3 — Off — Off — Repeat (3 in 7 schedule)

 

or

 

Turner Routine (a.k.a. HUGE! Program)

Day 1 — Chest & Back

1. Bench Press

• 2 warm-up sets (15,12 reps) followed by 10 sets x 10 reps

• drop 10 pounds every 2 sets

2. Wide-Grip Pull-Ups

• 2 warm-up sets (15,12 reps) followed by 10 sets x 10 reps

• decrease load every 2 sets

Day 2 — Legs

1. Full Squats

• 2 warm-up sets (15,12 reps) followed by 6 sets x 10 reps

2. Lying Leg Curls

• 2 warm-up sets (15,12 reps) followed by 6 sets x 10 reps

3. Standing Calf Raise

• 2 warm-up sets (15,12 reps) followed by 10 sets x 10 reps

• decrease load every 2 sets

4. Bent-Knee Deadlifts

• perform 6 sets x 6 reps

• pyramid weight (add weight each set)

Day 3 — Off

Day 4 — Delts & Arms

1. Seated DB Press (pronated)

• 2 warm-up sets (15,12 reps) followed by 8 sets x 10 reps

2a. Seated DB Curls (no back support)

• 1 warm-up set of 15 reps followed by 8 sets x 8 reps

• superset with

2b. Lying Triceps Extensions (hands 6" apart)

• 1 warm-up set of 15 reps followed by 8 sets x 12 reps

Day 5 — Off

 

or

 

Gironda Routine (a.k.a. 8 x 8 System)

DB Lateral Raises

Wide-Grip Parallel-Bar Dips

Seated Lat Pulley Machine Rowing

Kneeling Face Down Cradle Bench Triceps Pulley Extension

Body Drag Barbell Curls

Heels On Block Squat

Calf Raise

Crunches With Weight

• Perform 8 sets of 8 reps on all exercises except for calves where you'll do 8 sets of 20 reps.

• Use a 2-0-2-0 tempo on all exercises.

• Maintain a short rest interval of 15-30 seconds (don't let go of the bar between sets)

there are a lot more..

^ muscular endurance and to break training ruts.