This will all make more sense when we take a look at

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This will all make more sense when we take a look at the actual training routines.For this training program I recommend you use a 4 days per weekupper body / lower bodysplit.For example:Monday: UpperWednesday: Lower
22/06/2021Cluster Sets For Hypertrophy: The Ultimate Guide! – Revolutionary Program Design12/22Friday: UpperSaturday: LowerIf you have below-average to average recovery ability then a 3 days per weekupper body /lower body splitwould also work.For example:Week 1Monday: UpperWednesday: LowerFriday: UpperWeek 2Monday: LowerWednesday: UpperFriday: LowerNow let’s take a closer look at the escalating density training workouts!Upper bodyA1: 30 degree incline bench press (close grip), sets of 2**, 4/0/X/0, no restA2: Wide pronated grip pull ups, sets of 2**, 4/0/X/0, no restB1: Flat DB press, sets of 8***, 3/0/X/0, no restB2: Seated cable row (v-handle), sets of 8***, 3/0/X/0, no restC1: Decline hammer strength machine press, set of 20****, 2/0/X/0, no restC2: DB chest-supported row (30 degree incline), sets of 20****, 2/0/X/0, no rest**Use your estimated 10-rep max. Perform the “A” exercises for 30 total minutes. After 30minutes you move on to the “B” exercises.**Use your estimated 20-rep max. Perform the “B” exercises for 15 total minutes. After 15minutes you move on to the “C” exercises.
22/06/2021Cluster Sets For Hypertrophy: The Ultimate Guide! – Revolutionary Program Design13/22**Use your estimated 40-rep max. Perform the “C” exercises for 15 total minutes. After 15minutes you are done! This workout should take you 60 total minutes to complete.Here are the exercise videos:exercise A1,exercise A2,exercise B1,exercise B2,exercise C1,exercise C2.Lower bodyA1: Front squat (medium stance / heels flat), sets of 2**, 4/0/X/0, no restA2: Bilateral lying leg curl (feet plantarflexed / pointing in), 4/0/X/0, no restB1: Machine hack squat, sets of 8***, 3/0/X/0, no restB2: DB stiff-legged deadlift, sets of 8***, 3/0/X/0, no restC1: Leg extension, set of 20****, 2/0/X/0, no restC2: 45 degree back extension (holding DB at chest), sets of 20****, 2/0/X/0, no rest**Use your estimated 10-rep max. Perform the “A” exercises for 30 total minutes. After 30minutes you move on to the “B” exercises.**Use your estimated 20-rep max. Perform the “B” exercises for 15 total minutes. After 15minutes you move on to the “C” exercises.**Use your estimated 40-rep max. Perform the “C” exercises for 15 total minutes. After 15minutes you are done! This workout should take you 60 total minutes to complete.Here are the exercise videos:exercise A1,exercise A2,exercise B1,exercise B2,exercise C1,exercise C2.Charles Poliquin’s version ofescalating density trainingis often called the 30/15/15 routinebecause of the time intervals used.You are performing the “A” exercises for 30 total minutes, the “B” exercises for 15 totalminutes, and finally the “C” exercises for the last 15 minutes of the workout.One of the keys to making this routine work is selecting the appropriate weights.

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Term
Spring
Professor
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Tags
exercise videos, Revolutionary Program Design

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