Updated Chad Waterbury's Programs

Anti-Bodybuilding Hypertrophy I
by Chad Waterbury
Original Article Can be Found on T-Nation @ http://www.t-nation.com/findArticle.do?article=244anti2
Day 1 (80% of 1RM)
Flat BB Bench Presses
BB Rows
Day 3 (60% of 1RM)
BB Front Squats
Hanging Pikes
Standing Calf Raises
Day 5 (60% of 1RM)
Dips
Chin-Ups
Day 7 (80% of 1RM)
Deadlifts
Seated Calf Raises
Decline Sit-Ups
Sets/Reps
10 x 3
10 x 3
Sets/Reps
5 x 10
5 x 10
5 x 10
Sets/Reps
5 x 10
5 x 10
Sets/Reps
10 x 3
10 x 3
10 x 3
Rest
60 sec.
60 sec.
Rest
60 sec.
60 sec.
60 sec.
Rest
60 sec.
60 sec.
Rest
60 sec.
60 sec.
60 sec.
1RM
Day 25 (80% of 1RM)

Dips
Chin-Ups
Day 27 (60% of 1RM)
Deadlifts
Seated Calf Raises
Decline Sit-Ups
Day 29 (60% of 1RM)
BB Rows
Day 31 (80% of 1RM)
BB Front Squats
Hanging Pikes
Sets/Reps
10 x 3
10 x 3
Sets/Reps
5 x 10
5 x 10
5 x 10
Sets/Reps
5 x 10
5 x 10
Sets/Reps
10 x 3
10 x 3
10 x 3
Rest
60 sec.
60 sec.
Rest
60 sec.
60 sec.
60 sec.
Rest
60 sec.
60 sec.
Rest
60 sec.
60 sec.
60 sec.
1RM
1RM
1RM
1RM
1RM
1RM
1RM
Weight Day 9 (80% of 1RM)

BB Rows
BB Front Squats
Hanging Pikes
Dips
Chin-Ups
Deadlifts
Seated Calf Raises
Decline Sit-Ups
Sets/Reps
10 x 4
10 x 4
Sets/Reps
5 x 10
5 x 10
5 x 10
Sets/Reps
5 x 10
5 x 10
Sets/Reps
10 x 4
10 x 4
10 x 4
Rest
60 sec.
60 sec.
Rest
60 sec.
60 sec.
60 sec.
Rest
60 sec.
60 sec.
Rest
60 sec.
60 sec.
60 sec.
1RM

Dips
Chin-Ups
Deadlifts
Seated Calf Raises
Decline Sit-Ups
BB Rows
BB Front Squats
Hanging Pikes
Sets/Reps
10 x 4
10 x 4
Sets/Reps
5 x 10
5 x 10
5 x 10
Sets/Reps
5 x 10
5 x 10
Sets/Reps
10 x 4
10 x 4
10 x 4
Rest
60 sec.
60 sec.
Rest
60 sec.
60 sec.
60 sec.
Rest
60 sec.
60 sec.
Rest
60 sec.
60 sec.
60 sec.
1RM
1RM
1RM
1RM
1RM
1RM
1RM

BB Rows
BB Front Squats
Hanging Pikes
Dips
Chin-Ups
Deadlifts
Seated Calf Raises
Decline Sit-Ups
Sets/Reps
10 x 5
10 x 5
Sets/Reps
5 x 10
5 x 10
5 x 10
Sets/Reps
5 x 10
5 x 10
Sets/Reps
10 x 5
10 x 5
10 x 5
Rest
60 sec.
60 sec.
Rest
60 sec.
60 sec.
60 sec.
Rest
60 sec.
60 sec.
Rest
60 sec.
60 sec.
60 sec.
1RM

Dips
Chin-Ups
Deadlifts
Seated Calf Raises
Decline Sit-Ups
BB Rows
BB Front Squats
Hanging Pikes
Sets/Reps
10 x 5
10 x 5
Sets/Reps
5 x 10
5 x 10
5 x 10
Sets/Reps
5 x 10
5 x 10
Sets/Reps
10 x 5
10 x 5
10 x 5
Rest
60 sec.
60 sec.
Rest
60 sec.
60 sec.
60 sec.
Rest
60 sec.
60 sec.
Rest
60 sec.
60 sec.
60 sec.
1RM
1RM
1RM
1RM
1RM
1RM
1RM
Weight
Weight
Weight
Weight
Weight
Weight
Weight
Weight
Anti-Bodybuilding Hypertrophy II
by Chad Waterbury
Original Article Can be Found on T-Nation @ http://www.t-nation.com/findArticle.do?article=307hyper2
Day 1
Flat DB Bench Press
Decline BB Bench Press
Seated Cable Rows
Bentover BB Rows
Day 3
Partial BB Deadlifts
Standing Cable Crunches
Leg Press Calf Raises
Day 5
Standing Military Press
Chin-Ups
Triceps Dips
Upright Rows
Day 7
Back Squats w/ full ROM
Donkey Calf Raises
Sets/Reps
3 x 5 @ 7RM
3 x 5 @ 7RM
3 x 5 @ 7RM
3 x 5 @ 7RM
Sets/Reps
4 x 12 @ 15RM
4 x 12 @ 15RM
4 x 12 @ 15RM
Sets/Reps
3 x 12 @ 15RM
3 x 12 @ 15RM
3 x 12 @ 15RM
3 x 12 @ 15RM
Sets/Reps
6 x 5 @ 7RM
6 x 5 @ 7RM
6 x 5 @ 7RM
Rest
60 sec.
60 sec.
60 sec.
60 sec.
Rest
60 sec.
60 sec.
60 sec.
Rest
75 sec.
75 sec.
75 sec.
75 sec.
Rest
60 sec.
60 sec.
60 sec.
Weight Day 9
Flat DB Bench Press
Seated Cable Rows
Bentover BB Rows
Weight Day 11
Weight Day 13
Chin-Ups
Triceps Dips
Upright Rows
Weight Day 15
Donkey Calf Raises
Sets/Reps
3 x 5 @ 7RM
3 x 5 @ 7RM
3 x 5 @ 7RM
3 x 5 @ 7RM
Sets/Reps
4 x 12 @ 15RM
4 x 12 @ 15RM
4 x 12 @ 15RM
Sets/Reps
3 x 12 @ 15RM
3 x 12 @ 15RM
3 x 12 @ 15RM
3 x 12 @ 15RM
Sets/Reps
6 x 5 @ 7RM
6 x 5 @ 7RM
6 x 5 @ 7RM
Rest
60 sec.
60 sec.
60 sec.
60 sec.
Rest
60 sec.
60 sec.
60 sec.
Rest
75 sec.
75 sec.
75 sec.
75 sec.
Rest
60 sec.
60 sec.
60 sec.
Weight
+2.5%
+2.5%
+2.5%
+2.5%
Weight
+2.5%
+2.5%
+2.5%
Weight
+2.5%
+2.5%
+2.5%
+2.5%
Weight
+2.5%
+2.5%
+2.5%
Day 17
Flat DB Bench Press
Seated Cable Rows
Bentover BB Rows
Day 19
Day 21
Chin-Ups
Triceps Dips
Upright Rows
Day 23
Donkey Calf Raises
Sets/Reps
3 x 5 @ 7RM
3 x 5 @ 7RM
3 x 5 @ 7RM
3 x 5 @ 7RM
Sets/Reps
4 x 12 @ 15RM
4 x 12 @ 15RM
4 x 12 @ 15RM
Sets/Reps
3 x 12 @ 15RM
3 x 12 @ 15RM
3 x 12 @ 15RM
3 x 12 @ 15RM
Sets/Reps
6 x 5 @ 7RM
6 x 5 @ 7RM
6 x 5 @ 7RM
Rest
60 sec.
60 sec.
60 sec.
60 sec.
Rest
60 sec.
60 sec.
60 sec.
Rest
75 sec.
75 sec.
75 sec.
75 sec.
Rest
60 sec.
60 sec.
60 sec.
Day 25
Chin-Ups
Triceps Dips
Upright Rows
Day 27
Donkey Calf Raises
Day 29
Flat DB Bench Press
Seated Cable Rows
Bentover BB Rows
Day 31
Sets/Reps
3 x 5 @ 7RM
3 x 5 @ 7RM
3 x 5 @ 7RM
3 x 5 @ 7RM
Sets/Reps
4 x 12 @ 15RM
4 x 12 @ 15RM
4 x 12 @ 15RM
Sets/Reps
3 x 12 @ 15RM
3 x 12 @ 15RM
3 x 12 @ 15RM
3 x 12 @ 15RM
Sets/Reps
6 x 5 @ 7RM
6 x 5 @ 7RM
Rest
60 sec.
60 sec.
60 sec.
60 sec.
Rest
60 sec.
60 sec.
60 sec.
Rest
75 sec.
75 sec.
75 sec.
75 sec.
Rest
60 sec.
60 sec.
Weight Day 33
Chin-Ups
Triceps Dips
Upright Rows
Weight Day 35
Donkey Calf Raises
Weight Day 37
Flat DB Bench Press
Seated Cable Rows
Bentover BB Rows
Weight Day 39
Sets/Reps
3 x 5 @ 7RM
3 x 5 @ 7RM
3 x 5 @ 7RM
3 x 5 @ 7RM
Sets/Reps
4 x 12 @ 15RM
4 x 12 @ 15RM
4 x 12 @ 15RM
Sets/Reps
3 x 12 @ 15RM
3 x 12 @ 15RM
3 x 12 @ 15RM
3 x 12 @ 15RM
Sets/Reps
6 x 5 @ 7RM
6 x 5 @ 7RM
Rest
60 sec.
60 sec.
60 sec.
60 sec.
Rest
60 sec.
60 sec.
60 sec.
Rest
75 sec.
75 sec.
75 sec.
75 sec.
Rest
60 sec.
60 sec.
Weight
+2.5%
+2.5%
+2.5%
+2.5%
Weight
+2.5%
+2.5%
+2.5%
Weight
+2.5%
+2.5%
+2.5%
+2.5%
Weight
+2.5%
+2.5%
Day 41
Chin-Ups
Triceps Dips
Upright Rows
Day 43
Donkey Calf Raises
Day 45
Flat DB Bench Press
Seated Cable Rows
Bentover BB Rows
Day 47
Sets/Reps
3 x 5 @ 7RM
3 x 5 @ 7RM
3 x 5 @ 7RM
3 x 5 @ 7RM
Sets/Reps
4 x 12 @ 15RM
4 x 12 @ 15RM
4 x 12 @ 15RM
Sets/Reps
3 x 12 @ 15RM
3 x 12 @ 15RM
3 x 12 @ 15RM
3 x 12 @ 15RM
Sets/Reps
6 x 5 @ 7RM
6 x 5 @ 7RM
Rest
60 sec.
60 sec.
60 sec.
60 sec.
Rest
60 sec.
60 sec.
60 sec.
Rest
75 sec.
75 sec.
75 sec.
75 sec.
Rest
60 sec.
60 sec.
6 x 5 @ 7RM
60 sec.
6 x 5 @ 7RM
60 sec.
+2.5%
6 x 5 @ 7RM
60 sec.
Weight
+2.5%
+2.5%
+2.5%
+2.5%
Weight
+2.5%
+2.5%
+2.5%
Weight
+2.5%
+2.5%
+2.5%
+2.5%
Weight
+2.5%
+2.5%
+2.5%
Weight
+2.5%
+2.5%
+2.5%
+2.5%
Weight
+2.5%
+2.5%
+2.5%
Weight
+2.5%
+2.5%
+2.5%
+2.5%
Weight
+2.5%
+2.5%
+2.5%
Strength Focused Mesocycle

by Chad Waterbury
Original Article Can be Found on T-Nation @ http://www.t-nation.com/readTopic.do?id=485341
Day 1
A1 - Good Mornings
A2 - Dips
B1 - Chin-Ups
B2 - Front Squats
Jump Rope - 5 Minutes
Day 2
Day 3
A1 - St. BB Military Presses
A2 - Box Squats
B1 - Leg Curls
B2 - Seated Rows
Jumping Jacks - 5 Minutes
Day 4
Day 5
A1 - Power Cleans
A2 - Pull-Ups
B1 - Rack Lockouts
B2 - Lunges
Day 6
Day 7
Day 15
A1 - Good Mornings
A2 - Dips
B1 - Chin-Ups
B2 - Front Squats
Day 16
Day 17
A2 - Box Squats
B1 - Leg Curls
B2 - Seated Rows
Day 18
Day 19
A1 - Power Cleans
A2 - Pull-Ups
B1 - Rack Lockouts
B2 - Lunges
Sets/Reps
3 x 5 @ 7RM
3 x 5 @ 7RM
3 x 5 @ 7RM
3 x 5 @ 7RM
Rest
90 sec.
90 sec.
90 sec.
90 sec.
Weight
Rest
Sets/Reps
3 x 8 @ 10RM
3 x 8 @ 10RM
3 x 8 @ 10RM
3 x 8 @ 10RM
Rest
Rest
120 sec.
120 sec.
120 sec.
120 sec.
Rest
Weight
Rest
Sets/Reps
3 x 3 @ 5RM
3 x 3 @ 5RM
3 x 3 @ 5RM
3 x 3 @ 5RM
Rest
Rest
90 sec.
90 sec.
90 sec.
90 sec.
Rest
Weight
Rest
Rest
Rest
Rest
Rest
Rest
Sets/Reps
3 x 5 @ 7RM
3 x 5 @ 7RM
3 x 5 @ 7RM
3 x 5 @ 7RM
Rest
90 sec.
90 sec.
90 sec.
90 sec.
Weight
Rest
Sets/Reps
3 x 8 @ 10RM
3 x 8 @ 10RM
3 x 8 @ 10RM
3 x 8 @ 10RM
Rest
Rest
120 sec.
120 sec.
120 sec.
120 sec.
Rest
Weight
Rest
Sets/Reps
3 x 3 @ 5RM
3 x 3 @ 5RM
3 x 3 @ 5RM
3 x 3 @ 5RM
Rest
Rest
90 sec.
90 sec.
90 sec.
90 sec.
Rest
Weight
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
Day 8
A1 - Good Mornings
A2 - Dips
B1 - Chin-Ups
B2 - Front Squats
Day 9
Day 10
A2 - Box Squats
B1 - Leg Curls
B2 - Seated Rows
Day 11
Day 12
A1 - Power Cleans
A2 - Pull-Ups
B1 - Rack Lockouts
B2 - Lunges
Day 13
Day 14
Day 22
A1 - Good Mornings
A2 - Dips
B1 - Chin-Ups
B2 - Front Squats
Day 23
Day 24
A2 - Box Squats
B1 - Leg Curls
B2 - Seated Rows
Day 25
Day 26
A1 - Power Cleans
A2 - Pull-Ups
B1 - Rack Lockouts
B2 - Lunges
Sets/Reps
3 x 5 @ 7RM
3 x 5 @ 7RM
3 x 5 @ 7RM
3 x 5 @ 7RM
Rest
90 sec.
90 sec.
90 sec.
90 sec.
Rest
Sets/Reps
3 x 8 @ 10RM
3 x 8 @ 10RM
3 x 8 @ 10RM
3 x 8 @ 10RM
Rest
Rest
120 sec.
120 sec.
120 sec.
120 sec.
Rest
Sets/Reps
3 x 3 @ 5RM
3 x 3 @ 5RM
3 x 3 @ 5RM
3 x 3 @ 5RM
Rest
Rest
90 sec.
90 sec.
90 sec.
90 sec.
Rest
Rest
Rest
Rest
Sets/Reps
3 x 5 @ 7RM
3 x 5 @ 7RM
3 x 5 @ 7RM
3 x 5 @ 7RM
Rest
90 sec.
90 sec.
90 sec.
90 sec.
Rest
Sets/Reps
3 x 8 @ 10RM
3 x 8 @ 10RM
3 x 8 @ 10RM
3 x 8 @ 10RM
Rest
Rest
120 sec.
120 sec.
120 sec.
120 sec.
Rest
Sets/Reps
3 x 3 @ 5RM
3 x 3 @ 5RM
3 x 3 @ 5RM
3 x 3 @ 5RM
Rest
Rest
90 sec.
90 sec.
90 sec.
90 sec.
Day 20
Day 21
Rest
Rest
Rest
Rest
Rest
Rest
Day 27
Day 28
Rest
Rest
Rest
Rest
c.do?id=485341
Weight
+2.5%
+2.5%
+2.5%
+2.5%
Rest
Weight
+2.5%
+2.5%
+2.5%
+2.5%
Rest
Weight
+2.5%
+2.5%
+2.5%
+2.5%
Rest
Rest
Weight
+2.5%
+2.5%
+2.5%
+2.5%
Rest
Weight
+2.5%
+2.5%
+2.5%
+2.5%
Rest
Weight
+2.5%
+2.5%
+2.5%
+2.5%
Rest
Rest
SOB Training
by Chad Waterbury
Day 1
BB Bench Press
Chin Ups
Deadlift
Day 2
Day 3
BB Squat
Laying DB Rows
Standing Military DB Press
French Presses
Day 4
Day 5
Lat pulldown
Romanian Deadlift
DB Bench Press
Sit-ups
Day 6
Day 7
Front Squat
Dips
BB Rows
Standing BB Curls
Day 8 (optional)
Day 17
BB Bench Press
Chin Ups
Deadlift
Day 18
Day 19
BB Squat
Laying DB Rows
Standing Military DB Press
French Presses
Day 20
Day 21
Lat pulldown
Romanian Deadlift
DB Bench Press
Sit-ups
Day 22
Day 23
Front Squat
Dips
BB Rows
Standing BB Curls
Day 24 (optional)
Sets/Reps
10 x 3 @ 6RM
10 x 3 @ 6RM
10 x 3 @ 6RM
10 x 3 @ 6RM
GPP or Cardio
Sets/Reps
2 x 30 @ 34 RM
2 x 30 @ 34 RM
2 x 30 @ 34 RM
2 x 30 @ 34 RM
GPP or Cardio
Sets/Reps
2 x 30 @ 34 RM
2 x 30 @ 34 RM
2 x 30 @ 34 RM
2 x 30 @ 34 RM
GPP or Cardio
Sets/Reps
10 x 3 @ 6RM
10 x 3 @ 6RM
10 x 3 @ 6RM
10 x 3 @ 6RM
GPP or Cardio
Sets/Reps
12 x 2 @ 5RM
12 x 2 @ 5RM
12 x 2 @ 5RM
12 x 2 @ 5RM
GPP or Cardio
Sets/Reps
1 x 50 @ 50 RM
1 x 50 @ 50 RM
1 x 50 @ 50 RM
1 x 50 @ 50 RM
GPP or Cardio
Sets/Reps
1 x 50 @ 50 RM
1 x 50 @ 50 RM
1 x 50 @ 50 RM
1 x 50 @ 50 RM
GPP or Cardio
Sets/Reps
12 x 2 @ 5RM
12 x 2 @ 5RM
12 x 2 @ 5RM
12 x 2 @ 5RM
GPP or Cardio
Rest
75 sec
75 sec
75 sec
75 sec
Rest
180 sec
180 sec
180 sec
180 sec
Rest
180 sec
180 sec
180 sec
180 sec
Rest
75 sec
75 sec
75 sec
75 sec
Rest
75 sec
75 sec
75 sec
75 sec
Rest
180 sec
180 sec
180 sec
180 sec
Rest
180 sec
180 sec
180 sec
180 sec
Rest
75 sec
75 sec
75 sec
75 sec
Weight
15-20 min
Weight
15-20 min
Weight
15-20 min
Weight
15-20 min
Weight
15-20 min
Weight
15-20 min
Weight
15-20 min
Weight
15-20 min
Day 9
BB Bench Press
Pull Ups
Good Mornings
Sit-ups
Day 10
Day 11
BB Squat
BB Rows
Standing Military BB Press
Standing Hammer Curls
Day 12
Day 13
Chin-ups (or lat pulldown)
Sumo Deadlift
DB Bench Press
Donkey Calf Raises
Day 14
Day 15
Front Squat
Dips
Laying DB Rows
Close Grip Bench Press
Day 16
Day 25
BB Bench Press
Pull Ups
Good Mornings
Sit-ups
Day 26
Day 27
BB Squat
BB Rows
Standing Military BB Press
Standing Hammer Curls
Day 28
Day 29
Chin-ups (or lat pulldown)
Sumo Deadlift
DB Bench Press
Donkey Calf Raises
Day 30
Day 31
Front Squat
Dips
Laying DB Rows
Close Grip Bench Press
Day 32
Sets/Reps
6 x 5 @ 8RM
6 x 5 @ 8RM
6 x 5 @ 8RM
6 x 5 @ 8RM
GPP or Cardio
Sets/Reps
4 x 15 @ 18RM
4 x 15 @ 18RM
4 x 15 @ 18RM
4 x 15 @ 18RM
GPP or Cardio
Sets/Reps
4 x 15 @ 18RM
4 x 15 @ 18RM
4 x 15 @ 18RM
4 x 15 @ 18RM
GPP or Cardio
Sets/Reps
6 x 5 @ 8RM
6 x 5 @ 8RM
6 x 5 @ 8RM
6 x 5 @ 8RM
Rest
Sets/Reps
10 x 3 @ 6RM
10 x 3 @ 6RM
10 x 3 @ 6RM
10 x 3 @ 6RM
GPP or Cardio
Sets/Reps
3 x 20 @ 24RM
3 x 20 @ 24RM
3 x 20 @ 24RM
3 x 20 @ 24RM
GPP or Cardio
Sets/Reps
3 x 20 @ 24RM
3 x 20 @ 24RM
3 x 20 @ 24RM
3 x 20 @ 24RM
GPP or Cardio
Sets/Reps
10 x 3 @ 6RM
10 x 3 @ 6RM
10 x 3 @ 6RM
10 x 3 @ 6RM
Rest
Rest
75 sec
75 sec
75 sec
75 sec
Rest
120 sec
120 sec
120 sec
120 sec
Rest
120 sec
120 sec
120 sec
120 sec
Rest
75 sec
75 sec
75 sec
75 sec
Rest
Rest
60 sec
60 sec
60 sec
60 sec
Rest
120 sec
120 sec
120 sec
120 sec
Rest
120 sec
120 sec
120 sec
120 sec
Rest
60 sec
60 sec
60 sec
60 sec
Rest
Weight
15-20 min
Weight
15-20 min
Weight
15-20 min
Weight
Rest
Weight
15-20 min
Weight
15-20 min
Weight
15-20 min
Weight
Rest
Triple Total Training

by Chad Waterbury
Day 1
Sets/Reps
A1 - Front Squats
6 x 3 @ 5RM
A2 - Chin-Ups
6 x 3 @ 5RM
B1 - Decline Bench Presses 6 x 3 @ 5RM
B2 - Back Extensions
6 x 3 @ 5RM
C1 - DB Side Bends
6 x 3 @ 5RM
C2 - Standing Calf Raises
6 x 3 @ 5RM
Day 2
Cardio
Day 3
Sets/Reps
A1 - Shoulder Presses
2 x 24 @ 26RM
A2 - Reverse Lunges
2 x 24 @ 26RM
B1 - Tricep Dips
2 x 24 @ 26RM
B2 - Standing Upright Rows 2 x 24 @ 26RM
C1 - Standing BB Curls
2 x 24 @ 26RM
C2 - DB Side Raises
2 x 24 @ 26RM
Day 4
Cardio
Day 5
Sets/Reps
A - Box Squats
8 x 3 @ 18RM
B - Push-Ups
8 x 3 @ 18RM
C - Seated Cable Rows
8 x 3 @ 18RM
D - Sit-Ups
8 x 3 @ 18RM
Day 6
Cardio
Day 7
Off
Rest Weight Day 8

Sets/Reps
60 sec.
A1 - Front Squats
6 x 3 @ 5RM
60 sec.
A2 - Chin-Ups
6 x 3 @ 5RM
60 sec.
60 sec.
6 x 3 @ 5RM
60 sec.
C1 - DB Side Bends
6 x 3 @ 5RM
60 sec.
6 x 3 @ 5RM
Cardio
Day 9
Cardio
Rest Weight Day 10
Sets/Reps
90 sec.
2 x 24 @ 26RM
90 sec.
A2 - Reverse Lunges
2 x 24 @ 26RM
90 sec.
B1 - Tricep Dips
2 x 24 @ 26RM
90 sec.
90 sec.
2 x 24 @ 26RM
90 sec.
C2 - DB Side Raises
2 x 24 @ 26RM
Cardio
Day 11
Cardio
Rest Weight Day 12
Sets/Reps
60 sec.
A - Box Squats
8 x 3 @ 18RM
60 sec.
B - Push-Ups
8 x 3 @ 18RM
60 sec.
8 x 3 @ 18RM
60 sec.
D - Sit-Ups
8 x 3 @ 18RM
Cardio
Day 13
Cardio
Off
Day 14
Off
Rest Weight Day 15

Sets/Reps
60 sec. +2.5% A1 - Front Squats
6 x 3 @ 5RM
60 sec. +2.5% A2 - Chin-Ups
6 x 3 @ 5RM
60 sec. +2.5% B1 - Decline Bench Presses 6 x 3 @ 5RM
60 sec. +2.5% B2 - Back Extensions
6 x 3 @ 5RM
60 sec. +2.5% C1 - DB Side Bends
6 x 3 @ 5RM
60 sec. +2.5% C2 - Standing Calf Raises
6 x 3 @ 5RM
Cardio
Day 16
Cardio
Rest Weight Day 17
Sets/Reps
90 sec. +2.5% A1 - Shoulder Presses
2 x 24 @ 26RM
90 sec. +2.5% A2 - Reverse Lunges
2 x 24 @ 26RM
90 sec. +2.5% B1 - Tricep Dips
2 x 24 @ 26RM
90 sec. +2.5% B2 - Standing Upright Rows 2 x 24 @ 26RM
90 sec. +2.5% C1 - Standing BB Curls
2 x 24 @ 26RM
90 sec. +2.5% C2 - DB Side Raises
2 x 24 @ 26RM
Cardio
Day 18
Cardio
Rest Weight Day 19
Sets/Reps
55 sec.
A - Box Squats
8 x 3 @ 18RM
55 sec.
B - Push-Ups
8 x 3 @ 18RM
55 sec.
8 x 3 @ 18RM
55 sec.
D - Sit-Ups
8 x 3 @ 18RM
Cardio
Day 20
Cardio
Off
Day 21
Off
Rest
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
Cardio
Rest
90 sec.
90 sec.
90 sec.
90 sec.
90 sec.
90 sec.
Cardio
Rest
50 sec.
50 sec.
50 sec.
50 sec.
Cardio
Off
Day 22
Sets/Reps
A1 - Front Squats
6 x 3 @ 5RM
A2 - Chin-Ups
6 x 3 @ 5RM
6 x 3 @ 5RM
C1 - DB Side Bends
6 x 3 @ 5RM
6 x 3 @ 5RM
Day 23
Cardio
Day 24
Sets/Reps
2 x 24 @ 26RM
A2 - Reverse Lunges
2 x 24 @ 26RM
B1 - Tricep Dips
2 x 24 @ 26RM
2 x 24 @ 26RM
C2 - DB Side Raises
2 x 24 @ 26RM
Day 25
Cardio
Day 26
Sets/Reps
A - Box Squats
8 x 3 @ 18RM
B - Push-Ups
8 x 3 @ 18RM
8 x 3 @ 18RM
D - Sit-Ups
8 x 3 @ 18RM
Rest Weight Day 29

Sets/Reps
6 x 3 @ 5RM
6 x 3 @ 5RM
6 x 3 @ 5RM
6 x 3 @ 5RM
6 x 3 @ 5RM
Cardio
Day 30
Cardio
Rest Weight Day 31
Sets/Reps
2 x 24 @ 26RM
2 x 24 @ 26RM
2 x 24 @ 26RM
2 x 24 @ 26RM
2 x 24 @ 26RM
Cardio
Day 32
Cardio
Rest Weight Day 33
Sets/Reps
45 sec.
A - Box Squats
8 x 3 @ 18RM
45 sec.
B - Push-Ups
8 x 3 @ 18RM
45 sec.
8 x 3 @ 18RM
45 sec.
D - Sit-Ups
8 x 3 @ 18RM
Rest Weight Day 36

Sets/Reps
6 x 3 @ 5RM
6 x 3 @ 5RM
6 x 3 @ 5RM
6 x 3 @ 5RM
6 x 3 @ 5RM
Cardio
Day 37
Cardio
Rest Weight Day 38
Sets/Reps
2 x 24 @ 26RM
2 x 24 @ 26RM
2 x 24 @ 26RM
2 x 24 @ 26RM
2 x 24 @ 26RM
Cardio
Day 39
Cardio
Rest Weight Day 40
Sets/Reps
40 sec.
A - Box Squats
8 x 3 @ 18RM
40 sec.
B - Push-Ups
8 x 3 @ 18RM
40 sec.
8 x 3 @ 18RM
40 sec.
D - Sit-Ups
8 x 3 @ 18RM
Rest
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
Cardio
Rest
90 sec.
90 sec.
90 sec.
90 sec.
90 sec.
90 sec.
Cardio
Rest
35 sec.
35 sec.
35 sec.
35 sec.
Day 27
Day 28
Cardio
Off
Cardio
Off
Day 34
Day 35
Cardio
Off
Cardio
Off
Day 41
Day 42
Cardio
Off
Cardio
Off
Weight
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
Weight
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
Weight
Weight
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
Weight
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
Weight
Hybrid Hyptrophy
by Chad Waterbury
Day 1
Close Grip BB Bench
BB Skull Crushers
BB Deadlift
Front Squats
Chin-ups
Strt arm cable pulldowns
Day 2
Day 3
Power Cleans
BB Back Squats
Decline sit-ups
Cable crunches
Incline BB Bench Press
Standing DB Military Press
Day 4
Day 5
Dips
French Presses
Bent over BB rows
DB rear delt side raises
Rack pulls with DB or BB
Box Squats
Day 6
Day 7
Day 15
Close Grip BB Bench
BB Skull Crushers
BB Deadlift
Front Squats
Chin-ups
Day 16
Day 17
Power Cleans
BB Back Squats
Decline sit-ups
Cable crunches
Day 18
Day 19
Dips
French Presses
Bent over BB rows
Box Squats
Day 20
Day 21
Sets/Reps
4x3 @ 6,5,3,3RM
1 x 12-14 @ 14RM
4x3 @ 6,5,3,3RM
1 x 12-14 @ 14RM
4x3 @ 6,5,3,3RM
1 x 12-14 @ 14RM
Cardio
Sets/Reps
4x3 @ 6,5,3,3RM
1 x 12-14 @ 14RM
4x3 @ 6,5,3,3RM
1 x 12-14 @ 14RM
4x3 @ 6,5,3,3RM
1 x 12-14 @ 14RM
Cardio
Sets/Reps
4x3 @ 6,5,3,3RM
1 x 12-14 @ 14RM
4x3 @ 6,5,3,3RM
1 x 12-14 @ 14RM
4x3 @ 6,5,3,3RM
1 x 12-14 @ 14RM
Cardio
Rest
60 sec.
180sec.
75 sec.
180sec.
75 sec.
75 sec.
Cardio
Rest
75 sec.
240sec.
60 sec.
180sec.
60 sec.
180sec.
Cardio
Rest
60 sec.
180sec.
60 sec.
180sec.
75 sec.
240sec.
Cardio
Off
Off
Sets/Reps
4x3 @ 6,5,3,3RM
1 x 12-14 @ 14RM
4x3 @ 6,5,3,3RM
1 x 12-14 @ 14RM
4x3 @ 6,5,3,3RM
1 x 12-14 @ 14RM
Cardio
Sets/Reps
4x3 @ 6,5,3,3RM
1 x 12-14 @ 14RM
4x3 @ 6,5,3,3RM
1 x 12-14 @ 14RM
4x3 @ 6,5,3,3RM
1 x 12-14 @ 14RM
Cardio
Sets/Reps
4x3 @ 6,5,3,3RM
1 x 12-14 @ 14RM
4x3 @ 6,5,3,3RM
1 x 12-14 @ 14RM
4x3 @ 6,5,3,3RM
1 x 12-14 @ 14RM
Cardio
Off
Rest
60 sec.
180sec.
75 sec.
180sec.
75 sec.
75 sec.
Cardio
Rest
75 sec.
240sec.
60 sec.
180sec.
60 sec.
180sec.
Cardio
Rest
60 sec.
180sec.
60 sec.
180sec.
75 sec.
240sec.
Cardio
Off
Weight
Weight
Weight
Day 8
Close Grip BB Bench
BB Skull Crushers
BB Deadlift
Front Squats
Chin-ups
Day 9
Day 10
Power Cleans
BB Back Squats
Decline sit-ups
Cable crunches
Day 11
Day 12
Dips
French Presses
Bent over BB rows
Box Squats
Day 13
Day 14
Weight
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
Weight
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
Weight
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
Day 22
Close Grip BB Bench
BB Skull Crushers
BB Deadlift
Front Squats
Chin-ups
Day 23
Day 24
Power Cleans
BB Back Squats
Decline sit-ups
Cable crunches
Day 25
Day 26
Dips
French Presses
Bent over BB rows
Box Squats
Day 27
Day 28
Sets/Reps
4x3 @ 6,5,3,3RM
1 x 12-14 @ 14RM
4x3 @ 6,5,3,3RM
1 x 12-14 @ 14RM
4x3 @ 6,5,3,3RM
1 x 12-14 @ 14RM
Cardio
Sets/Reps
4x3 @ 6,5,3,3RM
1 x 12-14 @ 14RM
4x3 @ 6,5,3,3RM
1 x 12-14 @ 14RM
4x3 @ 6,5,3,3RM
1 x 12-14 @ 14RM
Cardio
Sets/Reps
4x3 @ 6,5,3,3RM
1 x 12-14 @ 14RM
4x3 @ 6,5,3,3RM
1 x 12-14 @ 14RM
4x3 @ 6,5,3,3RM
1 x 12-14 @ 14RM
Cardio
Rest
60 sec.
180sec.
75 sec.
180sec.
75 sec.
75 sec.
Cardio
Rest
75 sec.
240sec.
60 sec.
180sec.
60 sec.
180sec.
Cardio
Rest
60 sec.
180sec.
60 sec.
180sec.
75 sec.
240sec.
Cardio
Off
Off
Sets/Reps
4x3 @ 6,5,3,3RM
1 x 12-14 @ 14RM
4x3 @ 6,5,3,3RM
1 x 12-14 @ 14RM
4x3 @ 6,5,3,3RM
1 x 12-14 @ 14RM
Cardio
Sets/Reps
4x3 @ 6,5,3,3RM
1 x 12-14 @ 14RM
4x3 @ 6,5,3,3RM
1 x 12-14 @ 14RM
4x3 @ 6,5,3,3RM
1 x 12-14 @ 14RM
Cardio
Sets/Reps
4x3 @ 6,5,3,3RM
1 x 12-14 @ 14RM
4x3 @ 6,5,3,3RM
1 x 12-14 @ 14RM
4x3 @ 6,5,3,3RM
1 x 12-14 @ 14RM
Cardio
Off
Rest
60 sec.
180sec.
75 sec.
180sec.
75 sec.
75 sec.
Cardio
Rest
75 sec.
240sec.
60 sec.
180sec.
60 sec.
180sec.
Cardio
Rest
60 sec.
180sec.
60 sec.
180sec.
75 sec.
240sec.
Cardio
Off
Weight
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
Weight
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
Weight
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
Weight
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
Weight
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
Weight
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
Waterbury Method
by Chad Waterbury

Day 1 (80% of 1 RM OR 6 RM)
BB Back Squats
A1 - Dips
A2 - Bent over BB or DB Rows
B1 - Skull Crushers
B2 - Standing BB Curls
Hanging Leg Raises
Day 2
Day 3
BB or DB Bench Press
A1 - Partial DB Deadlift (Rom. DL)
A2 - Standing BB Military Press
B1 - Standing Calf Raise
B2 - Upright Rows
Tricep Pressdowns (or Fr. Press)
Day 4
Day 5
Chin-Ups
A1 - Decline BB or DB Bench Pr.
A2 - Standing Hammer Curls
B1 - Seated Calf Raises
B2 - Glute/Ham Raise or Leg Curl
Lunges or Step-Ups
Day 6
Day 7
Sets/Reps
10 x 3
4x6
4x6
4x6
4x6
4x6
Cardio / GPP
Sets/Reps
10 x 3
4x6
4x6
4x6
4x6
4x6
Cardio / GPP
Sets/Reps
10 x 3
4x6
4x6
4x6
4x6
4x6
Cardio / GPP
Rest
Rest
70 sec
0 sec
60 sec
0 sec
60 sec
60 sec
Weight
Rest
60 sec
0 sec
60 sec
0 sec
60 sec
60 sec
Weight
Rest
70 sec
0 sec
60 sec
0 sec
60 sec
60 sec
Weight
Rest
Rest
Day 15
BB Back Squats
A1 - Dips
B1 - Skull Crushers
Hanging Leg Raises
Day 16
Day 17
A1 - Partial DB Deadlift (Rom. DL)
B2 - Upright Rows
Day 18
Day 19
Chin-Ups
Lunges or Step-Ups
Day 20
Day 21
Sets/Reps
10 x 3
4x6
4x6
4x6
4x6
4x6
Cardio / GPP
Sets/Reps
10 x 3
4x6
4x6
4x6
4x6
4x6
Cardio / GPP
Sets/Reps
10 x 3
4x6
4x6
4x6
4x6
4x6
Cardio / GPP
Rest
Rest
70 sec
0 sec
60 sec
0 sec
60 sec
60 sec
Weight
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
Rest
60 sec
0 sec
60 sec
0 sec
60 sec
60 sec
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
Rest
70 sec
0 sec
60 sec
0 sec
60 sec
60 sec
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
Rest
Weight
Weight
Rest
Day 8
Sets/Reps
BB Back Squats
10 x 3
A1 - Dips
4x6
4x6
B1 - Skull Crushers
4x6
4x6
Hanging Leg Raises
4x6
Day 9
Cardio / GPP
Day 10
Sets/Reps
10 x 3
A1 - Partial DB Deadlift (Rom. DL
4x6
4x6
4x6
B2 - Upright Rows
4x6
4x6
Day 11
Cardio / GPP
Day 12
Sets/Reps
Chin-Ups
10 x 3
4x6
4x6
4x6
4x6
Lunges or Step-Ups
4x6
Day 13
Cardio / GPP
Day 14
Rest
Rest
70 sec
0 sec
60 sec
0 sec
60 sec
60 sec
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
Rest
60 sec
0 sec
60 sec
0 sec
60 sec
60 sec
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
Rest
70 sec
0 sec
60 sec
0 sec
60 sec
60 sec
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
Rest
Rest
Day 22
Sets/Reps
BB Back Squats
10 x 3
A1 - Dips
4x6
4x6
B1 - Skull Crushers
4x6
4x6
Hanging Leg Raises
4x6
Day 23
Cardio / GPP
Day 24
Sets/Reps
10 x 3
A1 - Partial DB Deadlift (Rom. DL
4x6
4x6
4x6
B2 - Upright Rows
4x6
4x6
Day 25
Cardio / GPP
Day 26
Sets/Reps
Chin-Ups
10 x 3
4x6
4x6
4x6
4x6
Lunges or Step-Ups
4x6
Day 27
Cardio / GPP
Day 28
Rest
Rest
70 sec
0 sec
60 sec
0 sec
60 sec
60 sec
Weight
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
Rest
60 sec
0 sec
60 sec
0 sec
60 sec
60 sec
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
Rest
70 sec
0 sec
60 sec
0 sec
60 sec
60 sec
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
Rest
Weight
Weight
Weight
Weight
Weight
Rest
Total Body Training (Page 1)

by Chad Waterbury
Workout 1
CCCCSJ SJ Workout 2
CCCCSJ SJ Workout 3
CCCCSJ SJ Workout 1
CCCCSJ SJ Workout 2
CCCCSJ SJ Workout 3
CCCC-
Week 1 (Straight Sets)

Sets / Reps
Rest
3x5
60 sec.
3x5
60 sec.
3x5
60 sec.
3x5
60 sec.
3x5
60 sec.
3x5
60 sec.
Sets / Reps
Rest
3x8
90 sec.
3x8
90 sec.
3x8
90 sec.
3x8
90 sec.
3x8
90 sec.
3x8
90 sec.
Sets / Reps
Rest
2 x 15
120 sec.
2 x 15
120 sec.
2 x 15
120 sec.
2 x 15
120 sec.
2 x 15
120 sec.
2 x 15
120 sec.
Week 2 (Antagonistic Sets)
Sets / Reps
Rest
3x5
60 sec.
3x5
60 sec.
3x5
60 sec.
3x5
60 sec.
3x5
60 sec.
3x5
60 sec.
Sets / Reps
Rest
3x8
90 sec.
3x8
90 sec.
3x8
90 sec.
3x8
90 sec.
3x8
90 sec.
3x8
90 sec.
Sets / Reps
Rest
2 x 15
120 sec.
2 x 15
120 sec.
2 x 15
120 sec.
2 x 15
120 sec.
Weight
Weight
Weight
Weight
Weight
Weight
Workout 1
CCCCSJ SJ Workout 2
CCCCSJ SJ Workout 3
CCCCSJ SJ Workout 1
CCCCSJ SJ Workout 2
CCCCSJ SJ Workout 3
CCCC-

Sets / Reps
Rest
4x5
60 sec.
4x5
60 sec.
4x5
60 sec.
4x5
60 sec.
4x5
60 sec.
4x5
60 sec.
Sets / Reps
Rest
4x8
90 sec.
4x8
90 sec.
4x8
90 sec.
4x8
90 sec.
4x8
90 sec.
4x8
90 sec.
Sets / Reps
Rest
3 x 15
120 sec.
3 x 15
120 sec.
3 x 15
120 sec.
3 x 15
120 sec.
3 x 15
120 sec.
3 x 15
120 sec.
Sets / Reps
Rest
4x5
60 sec.
4x5
60 sec.
4x5
60 sec.
4x5
60 sec.
4x5
60 sec.
4x5
60 sec.
Sets / Reps
Rest
4x8
90 sec.
4x8
90 sec.
4x8
90 sec.
4x8
90 sec.
4x8
90 sec.
4x8
90 sec.
Sets / Reps
Rest
3 x 15
120 sec.
3 x 15
120 sec.
3 x 15
120 sec.
3 x 15
120 sec.
SJ SJ -
2 x 15
2 x 15
120 sec.
120 sec.
SJ SJ -
3 x 15
3 x 15
120 sec.
120 sec.

by Chad Waterbury
Workout 1
CCCCSJ SJ Workout 2
CCCCSJ SJ Workout 3
CCCCSJ SJ Workout 1
CCCCSJ SJ Workout 2
CCCCSJ SJ Workout 3
CC-

Sets / Reps
Rest
2 x 18
120 sec.
2 x 18
120 sec.
2 x 18
120 sec.
2 x 18
120 sec.
2 x 18
120 sec.
2 x 18
120 sec.
Sets / Reps
Rest
2x8
60 sec.
2x8
60 sec.
2x8
60 sec.
2x8
60 sec.
2x8
60 sec.
2x8
60 sec.
Sets / Reps
Rest
2 x 12
90 sec.
2 x 12
90 sec.
2 x 12
90 sec.
2 x 12
90 sec.
2 x 12
90 sec.
2 x 12
90 sec.
Sets / Reps
Rest
2 x 18
120 sec.
2 x 18
120 sec.
2 x 18
120 sec.
2 x 18
120 sec.
2 x 18
120 sec.
2 x 18
120 sec.
Sets / Reps
Rest
2x8
60 sec.
2x8
60 sec.
2x8
60 sec.
2x8
60 sec.
2x8
60 sec.
2x8
60 sec.
Sets / Reps
Rest
2 x 12
90 sec.
2 x 12
90 sec.
Weight
Weight
Weight
Weight
Weight
Weight
Workout 1
CCCCSJ SJ Workout 2
CCCCSJ SJ Workout 3
CCCCSJ SJ Workout 1
CCCCSJ SJ Workout 2
CCCCSJ SJ Workout 3
CC-

Sets / Reps
Rest
3 x 18
120 sec.
3 x 18
120 sec.
3 x 18
120 sec.
3 x 18
120 sec.
3 x 18
120 sec.
3 x 18
120 sec.
Sets / Reps
Rest
3x8
60 sec.
3x8
60 sec.
3x8
60 sec.
3x8
60 sec.
3x8
60 sec.
3x8
60 sec.
Sets / Reps
Rest
3 x 12
90 sec.
3 x 12
90 sec.
3 x 12
90 sec.
3 x 12
90 sec.
3 x 12
90 sec.
3 x 12
90 sec.
Sets / Reps
Rest
3 x 18
120 sec.
3 x 18
120 sec.
3 x 18
120 sec.
3 x 18
120 sec.
3 x 18
120 sec.
3 x 18
120 sec.
Sets / Reps
Rest
3x8
60 sec.
3x8
60 sec.
3x8
60 sec.
3x8
60 sec.
3x8
60 sec.
3x8
60 sec.
Sets / Reps
Rest
3 x 12
90 sec.
3 x 12
90 sec.
CCSJ SJ -
2 x 12
2 x 12
2 x 12
2 x 12
90 sec.
90 sec.
90 sec.
90 sec.
CCSJ SJ -
3 x 12
3 x 12
3 x 12
3 x 12
90 sec.
90 sec.
90 sec.
90 sec.

by Chad Waterbury
Compound (C) Exercises Master List
Chest
Incline Bench Presses (BB or DB)
Flat Bench Presses (BB or DB)
Decline Bench Presses (BB or DB)
Wide-Grip Dips
Back
Upright or Horizontal Rows
Pull-Ups or Pull-Downs (Pronated, Supinated or Semi-Supinated Grip)
Single-Joint (SJ) Exercises Master List

Biceps
BB Curls
Hammer Curls
Preacher Curls
Triceps
Lying Tricep Extensions (BB or DB)
Tricep Press-Downs (Supinated or Pronated Grip)
Deltoids
Deltoids
Front DB Raises
Standing Military Presses (BB or DB, Pronated, Supinated, Semi-Supinated Grip) Side DB Raises
Seated Military Presses (BB or DB, Pronated, Supinated, Semi-Supinated Grip) Rear DB Raises
Quads
High-Bar Back Squats
Hack Squats
Front Squats
Lower Back / Hips
Traditional or Sumo Deadlifts
Power Cleans or Snatches
Good Mornings
Hamstrings
Glute-Ham Raises
Leg Curls
Calves
Seated Calf Raises
Donkey Calf Raises
Special Instructions:
* Choose 4 exercises under the list of compound exercises. Choose 2 exercises under the single-joint exercise list. Don't leave out any major muscle groups.
* Constantly rotate exercises from each category. In other words, dont always start your session with a chest/back pairing. You must keep rotating the body
parts and exercises you begin each session with.
* Dont perform the same exercise for more than two weeks in a row. For example, if you performed a flat barbell bench press as your chest exercise for Weeks 1
and 2, you must switch to either incline, decline or dumbbell bench presses for another two weeks before switching again.
* Increase the load 1.25 to 2.5% with each subsequent workout.
* Perform all three workouts within a seven-day timeframe with 48-72 hours rest between workouts.
* Be creative! Im giving you endless options. Just be sure to pick four compound exercises and two single-joint exercises with each session. You can rotate
exercises as much as you desire. All you have to do is follow the prescribed parameters.
31
Weight
Weight
Weight
Weight
Weight
Weight
31
Weight
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31
List
jor muscle groups.
rotating the body
st exercise for Weeks 1
n. You can rotate

Workout 1
Sets / Reps
C Flat BB Bench Press
3x5
3x5
C - Squats
3x5
C - Sumo Style Deadlift
3x5
SJ DB Hammer Curls
3x5
SJ - Standing Calf Raises
3x5
Workout 2
Sets / Reps
C Incline DB Bench Press
3x8
C - DB Upright Rows
3x8
C - Front Squats
3x8
C - Good Mornings
3x8
SJ - BB Bicep Curls
3x8
SJ - Dips
3x8
Workout 3
Sets / Reps
C Decline BB Bench
2 x 15
C - Chin Ups
2 x 15
C - Step Ups
2 x 15
C - Regular Deadlift
2 x 15
SJ - Seated Calf Raise
2 x 15
SJ - BB Lying Triceps Extensions
2 x 15
Workout 1
Sets / Reps
C Flat BB Bench Press
3x5
3x5
C - Squats
3x5
3x5
SJ DB Hammer Curls
3x5
3x5
Workout 2
Sets / Reps
C Incline DB Bench Press
3x8
C - DB Upright Rows
3x8
C - Front Squats
3x8
C - Good Mornings
3x8
SJ - BB Bicep Curls
3x8
SJ - Dips
3x8
Workout 3
Sets / Reps
C Decline BB Bench
2 x 15
C - Chin Ups
2 x 15
C - Step Ups
2 x 15
C - Regular Deadlift
2 x 15
SJ - Seated Calf Raise
2 x 15
SJ - BB Lying Triceps Extensions
2 x 15
Rest
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
Rest
90 sec.
90 sec.
90 sec.
90 sec.
90 sec.
90 sec.
Rest
120 sec.
120 sec.
120 sec.
120 sec.
120 sec.
120 sec.
Weight
Rest
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
Rest
90 sec.
90 sec.
90 sec.
90 sec.
90 sec.
90 sec.
Rest
120 sec.
120 sec.
120 sec.
120 sec.
120 sec.
120 sec.
Weight
Weight
Weight
Weight
Weight

Workout 1
Sets / Reps
Rest
4x5
60 sec.
C - Neutral Grip Pull Ups
4x5
60 sec.
C - Incline DB Press
4x5
60 sec.
C - Preacher Curls
4x5
60 sec.
SJ Front Squats
4x5
60 sec.
SJ - Seated Calf Raises
4x5
60 sec.
Workout 2
Sets / Reps
Rest
C Squats
4x8
90 sec.
4x8
90 sec.
C - Glute Ham Raise
4x8
90 sec.
C - Military Press
4x8
90 sec.
SJ - DB Curls
4x8
90 sec.
SJ - Lying DB Tricep Extensions
4x8
90 sec.
Workout 3
Sets / Reps
Rest
C - Lunges
3 x 15
120 sec.
C - DB Flat Bench Press
3 x 15
120 sec.
C - Good Mornings
3 x 15
120 sec.
C - Barbell Bicep Curls
3 x 15
120 sec.
SJ - Dips
3 x 15
120 sec.
3 x 15
120 sec.
Workout 1
Sets / Reps
Rest
4x5
60 sec.
C - Neutral Grip Pull Ups
4x5
60 sec.
C - Incline DB Press
4x5
60 sec.
C - Preacher Curls
4x5
60 sec.
SJ Front Squats
4x5
60 sec.
SJ - Seated Calf Raises
4x5
60 sec.
Workout 2
Sets / Reps
Rest
C Squats
4x8
90 sec.
4x8
90 sec.
C - Glute Ham Raise
4x8
90 sec.
C - Military Press
4x8
90 sec.
SJ - DB Curls
4x8
90 sec.
SJ - Lying DB Tricep Extensions
4x8
90 sec.
Workout 3
Sets / Reps
Rest
C - Lunges
3 x 15
120 sec.
C - DB Flat Bench Press
3 x 15
120 sec.
C - Good Mornings
3 x 15
120 sec.
C - Barbell Bicep Curls
3 x 15
120 sec.
SJ - Dips
3 x 15
120 sec.
3 x 15
120 sec.
Weight
Weight
Weight
Weight
Weight
Weight

Workout 1
C Squats
C BB Lunges

Sets / Reps
Rest
2 x 18
120 sec.
2 x 18
120 sec.
Weight
Workout 1
C Dips
C Front squats

Sets / Reps
Rest
3 x 18
120 sec.
3 x 18
120 sec.
Weight
C Bent over BB rows

2 x 18
C Flat DB bench press
2 x 18
SJ Standing calf raises
2 x 18
SJ BB curls
2 x 18
Workout 2
Sets / Reps
C Deadlifts
2x8
C Glute ham raises
2x8
C BB upright rows
2x8
C BB incline bench
2x8
SJ Crunches
2x8
SJ Skull crusher
2x8
Workout 3
Sets / Reps
C Goodmornings
2 x 12
C Hack squats
2 x 12
C Pull Ups (pronated)
2 x 12
C Decline DB Bench press
2 x 12
SJ Seated calf raises
2 x 12
SJ Front arm DB raises
2 x 12
Workout 1
Sets / Reps
C Squats
2 x 18
C BB Lunges
2 x 18
C Bent over BB rows
2 x 18
C Flat DB bench press
2 x 18
SJ Standing calf raises
2 x 18
SJ BB curls
2 x 18
Workout 2
Sets / Reps
C Deadlifts
2x8
C Gluts ham raises
2x8
C BB upright rows
2x8
C BB incline bench
2x8
SJ Crunches
2x8
SJ Skull crusher
2x8
Workout 3
Sets / Reps
C Goodmornings
2 x 12
C Hack squats
2 x 12
C Pull Ups (pronated)
2 x 12
C Decline DB Bench press
2 x 12
SJ Seated calf raises
2 x 12
SJ Front arm DB raises
2 x 12
120 sec.
120 sec.
120 sec.
120 sec.
Rest
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
Rest
90 sec.
90 sec.
90 sec.
90 sec.
90 sec.
90 sec.
Rest
120 sec.
120 sec.
120 sec.
120 sec.
120 sec.
120 sec.
Rest
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
Rest
90 sec.
90 sec.
90 sec.
90 sec.
90 sec.
90 sec.
Weight
Weight
Weight
Weight
Weight
C Seated cable rows (wide grip)

3 x 18
120 sec.
C Step ups BB
3 x 18
120 sec.
SJ Preacher curls
3 x 18
120 sec.
SJ Standing weighted crunches
3 x 18
120 sec.
Workout 2
Sets / Reps
Rest
C Flat BB bench press
3x8
60 sec.
C Romanian Deadlifts
3x8
60 sec.
C Military Press
3x8
60 sec.
C Glute Ham Raises
3x8
60 sec.
SJ Standing side raises
3x8
60 sec.
SJ Leg curls
3x8
60 sec.
Workout 3
Sets / Reps
Rest
C Chins
3 x 12
90 sec.
C DB Lunges
3 x 12
90 sec.
C Seated military BB press
3 x 12
90 sec.
C Sumo style deadlifts
3 x 12
90 sec.
SJ Close grip BB bench press
3 x 12
90 sec.
SJ Leg raises
3 x 12
90 sec.
Workout 1
Sets / Reps
Rest
C Dips
3 x 18
120 sec.
C Front squats
3 x 18
120 sec.
C Seated cable rows (wide grip)
3 x 18
120 sec.
C Step ups BB
3 x 18
120 sec.
SJ Preacher curls
3 x 18
120 sec.
SJ Standing weighted crunches
3 x 18
120 sec.
Workout 2
Sets / Reps
Rest
C Flat BB bench press
3x8
60 sec.
C Romanian Deadlifts
3x8
60 sec.
C Military Press
3x8
60 sec.
C Glute Ham Raises
3x8
60 sec.
SJ Standing side raises
3x8
60 sec.
SJ Leg curls
3x8
60 sec.
Workout 3
Sets / Reps
Rest
C Chins
3 x 12
90 sec.
C DB Lunges
3 x 12
90 sec.
C Seated military BB press
3 x 12
90 sec.
C Sumo style deadlifts
3 x 12
90 sec.
SJ Close grip BB bench press
3 x 12
90 sec.
SJ Leg raises
3 x 12
90 sec.

Compound (C) Exercises Master List
Chest
Incline Bench Presses (BB or DB)
Flat Bench Presses (BB or DB)
Single-Joint (SJ) Exercises Master List

Biceps
BB Curls
Hammer Curls
Weight
Weight
Weight
Weight
Weight
Decline Bench Presses (BB or DB)

Wide-Grip Dips
Back
Upright or Horizontal Rows
Pull-Ups or Pull-Downs (Pronated, Supinated or Semi-Supinated Grip)
Preacher Curls
Triceps
Lying Tricep Extensions (BB or DB)
Tricep Press-Downs (Supinated or Pronated Grip)
Deltoids
Deltoids
Front DB Raises
Standing Military Presses (BB or DB, Pronated, Supinated, Semi-SupinateSide DB Raises
Seated Military Presses (BB or DB, Pronated, Supinated, Semi-SupinatedRear DB Raises
Quads
High-Bar Back Squats
Hack Squats
Front Squats
Lower Back / Hips
Traditional or Sumo Deadlifts
Power Cleans or Snatches
Good Mornings
Hamstrings
Glute-Ham Raises
Leg Curls
Calves
Seated Calf Raises
Donkey Calf Raises
Special Instructions:
* Choose 4 exercises under the list of compound exercises. Choose 2 exercises under the single-joint exercise list. Don't leave out any major muscle g
* Constantly rotate exercises from each category. In other words, dont always start your session with a chest/back pairing. You must keep rotating the
parts and exercises you begin each session with.
* Dont perform the same exercise for more than two weeks in a row. For example, if you performed a flat barbell bench press as your chest exercise
and 2, you must switch to either incline, decline or dumbbell bench presses for another two weeks before switching again.
* Increase the load 1.25 to 2.5% with each subsequent workout.
* Perform all three workouts within a seven-day timeframe with 48-72 hours rest between workouts.
* Be creative! Im giving you endless options. Just be sure to pick four compound exercises and two single-joint exercises with each session. You can r
exercises as much as you desire. All you have to do is follow the prescribed parameters.
Quattro Dynamo
by Chad Waterbury
Maximal Strength
A1 - Squats
A2 - Lying Leg Curls
B1 - BB Bench Presses
B2 - Seated Cable Rows
C2 - Reverse-Grip Tricep Presses-Downs
Sets / Reps / Load

5 x 3 @ 5RM
5 x 3 @ 5RM
5 x 3 @ 5RM
5 x 3 @ 5RM
5 x 3 @ 5RM
5 x 3 @ 5RM
Rest Period
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
Weight / Day 1
Endurance Strength
A1 - Seated Behind-the-Neck BB Presses
A2 - Shoulder-Width Lat Pull-Downs
B1 - BB Back Squats
B2 - Lying Leg Curls
Sets / Reps / Load

2 x 25 @ 27RM
2 x 25 @ 27RM
2 x 25 @ 27RM
2 x 25 @ 27RM
Rest Period
90 sec.
90 sec.
90 sec.
90 sec.
Weight / Day 2
Cardio
Cardio
Cardio / Day 3
Cardio / Day 10
Sets / Reps / Load

3 x 8 @ 10RM
3 x 8 @ 10RM
3 x 8 @ 10RM
3 x 8 @ 10RM
3 x 8 @ 10RM
3 x 8 @ 10RM
Rest Period
75 sec.
75 sec.
75 sec.
75 sec.
75 sec.
75 sec.
Weight /Day 4
Weight / Day 11
Cardio
Cardio
Cardio / Day 5
Cardio / Day 12
Sets / Reps / Load

6 x 3 @ 18RM
6 x 3 @ 18RM
6 x 3 @ 18RM
6 x 3 @ 18RM
Rest Period
60 sec.
60 sec.
60 sec.
60 sec.
Weight / Day 6
Weight / Day 13
Rest Day
Rest Day
Rest / Day 7
Low-Intensity Cardio
Hypertrophy/Strength
A1 - BB Good Mornings
A2 - Hanging Leg Raises
B1 - 45-Degree Incline DB Bench Presses
B2 - Standing Upright DB Rows
C1 - Standing BB Reverse Curl
C2 - Lying BB Tricep Extensions (Skull Crushers)
Low-Intensity Cardio
Explosive Strength
A - Explosive Lunges
B - Explosive Sit-Ups
C - Explosive BB Bench Presses
D - Explosive Supinated Pull-Downs
Rest, Rest, Rest
Weight / Day 8
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
Weight / Day 9
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
Rest / Day 14
o?id=459216
Weight / Day 15
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
Weight / Day 16
+2.5%
+2.5%
+2.5%
+2.5%
Cardio / Day 17
Weight / Day 18
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
Cardio / Day 19
Weight / Day 20
+2.5%
+2.5%
+2.5%
+2.5%
Rest / Day 21
Single's Club
by Chad Waterbury
Day 1
A - BB Back Squats
B - Back Extensions
C - Seated Calf Raises
Day 2
Day 3
A1 - Chin-Ups
A2 - Flat DB Bench Presses
B1 - BB Curls
B2 - BB Skull Crushers
Day 4
A1 - BB Deadlifts
A2 - Standing Calf Raises
B2 - Hanging Pikes
Day 5
Day 6
A - Incline BB Bench Presses
B - Chest-Supported Rows
C - Dips
Day 7
Sets / Reps
14 x 1 @ 3RM
14 x 1 @ 3RM
14 x 1 @ 3RM
Cardio
Sets / Reps
3 x 18 @ 20RM
3 x 18 @ 20RM
3 x 18 @ 20RM
3 x 18 @ 20RM
Sets / Reps
3 x 18 @ 20RM
3 x 18 @ 20RM
3 x 18 @ 20RM
3 x 18 @ 20RM
Cardio
Sets / Reps
14 x 1 @ 3RM
14 x 1 @ 3RM
14 x 1 @ 3RM
Rest
Rest Period
60 sec.
60 sec.
60 sec.
Cardio
Rest Period
60 sec.
60 sec.
60 sec.
60 sec.
Rest Period
90 sec.
90 sec.
90 sec.
90 sec.
Cardio
Rest Period
60 sec.
60 sec.
60 sec.
Rest
Weight
Day 15
A - BB Back Squats
B - Back Extensions
Day 16
Day 17
A1 - Chin-Ups
B1 - BB Curls
Day 18
A1 - BB Deadlifts
B2 - Hanging Pikes
Day 19
Day 20
C - Dips
Sets / Reps
16 x 1 @ 3RM
16 x 1 @ 3RM
16 x 1 @ 3RM
Cardio
Sets / Reps
3 x 18 @ 20RM
3 x 18 @ 20RM
3 x 18 @ 20RM
3 x 18 @ 20RM
Sets / Reps
3 x 18 @ 20RM
3 x 18 @ 20RM
3 x 18 @ 20RM
3 x 18 @ 20RM
Cardio
Sets / Reps
16 x 1 @ 3RM
16 x 1 @ 3RM
16 x 1 @ 3RM
Rest Period
60 sec.
60 sec.
60 sec.
Cardio
Rest Period
60 sec.
60 sec.
60 sec.
60 sec.
Rest Period
90 sec.
90 sec.
90 sec.
90 sec.
Cardio
Rest Period
60 sec.
60 sec.
60 sec.
Weight
Cardio
Weight
Weight
Cardio
Weight
Rest
Cardio
Weight
+2.5%
+2.5%
+2.5%
+2.5%
Weight
+2.5%
+2.5%
+2.5%
+2.5%
Cardio
Weight
Day 8
A - BB Back Squats
B - Back Extensions
Day 9
Day 10
A1 - Chin-Ups
B1 - BB Curls
Day 11
A1 - BB Deadlifts
B2 - Hanging Pikes
Day 12
Day 13
C - Dips
Day 14
Sets / Reps
15 x 1 @ 3RM
15 x 1 @ 3RM
15 x 1 @ 3RM
Cardio
Sets / Reps
3 x 18 @ 20RM
3 x 18 @ 20RM
3 x 18 @ 20RM
3 x 18 @ 20RM
Sets / Reps
3 x 18 @ 20RM
3 x 18 @ 20RM
3 x 18 @ 20RM
3 x 18 @ 20RM
Cardio
Sets / Reps
15 x 1 @ 3RM
15 x 1 @ 3RM
15 x 1 @ 3RM
Rest
Rest Period
60 sec.
60 sec.
60 sec.
Cardio
Rest Period
60 sec.
60 sec.
60 sec.
60 sec.
Rest Period
90 sec.
90 sec.
90 sec.
90 sec.
Cardio
Rest Period
60 sec.
60 sec.
60 sec.
Rest
Day 22
A - BB Back Squats
B - Back Extensions
Day 23
Day 24
A1 - Chin-Ups
B1 - BB Curl
Day 25
A1 - BB Deadlifts
B2 - Hanging Pikes
Day 26
Day 27
C - Dips
Sets / Reps
17 x 1 @ 3RM
17 x 1 @ 3RM
17 x 1 @ 3RM
Cardio
Sets / Reps
3 x 18 @ 20RM
3 x 18 @ 20RM
3 x 18 @ 20RM
3 x 18 @ 20RM
Sets / Reps
3 x 18 @ 20RM
3 x 18 @ 20RM
3 x 18 @ 20RM
3 x 18 @ 20RM
Cardio
Sets / Reps
17 x 1 @ 3RM
17 x 1 @ 3RM
17 x 1 @ 3RM
Rest Period
60 sec.
60 sec.
60 sec.
Cardio
Rest Period
60 sec.
60 sec.
60 sec.
60 sec.
Rest Period
90 sec.
90 sec.
90 sec.
90 sec.
Cardio
Rest Period
60 sec.
60 sec.
60 sec.
Day 21
Rest
Rest
Rest
Day 28
Rest
Rest
Weight
Cardio
Weight
+2.5%
+2.5%
+2.5%
+2.5%
Weight
+2.5%
+2.5%
+2.5%
+2.5%
Cardio
Weight
Rest
Weight
Cardio
Weight
+2.5%
+2.5%
+2.5%
+2.5%
Weight
+2.5%
+2.5%
+2.5%
+2.5%
Cardio
Weight
Rest
Big Boy Basics

by Chad Waterbury
Day 1 (Upper Body)
BB Bench Presses
Seated Rows
Pull-Ups
Standing DB Shoulder Presses
Sets / Reps / Load

8 x 3 @ 5RM
8 x 3 @ 5RM
8 x 3 @ 5RM
8 x 3 @ 5RM
Rest Period
60 sec.
60 sec.
60 sec.
60 sec.
Weight / Day 1
Weight / Day 8
Day 2 (Lower Body)

BB Squats
Leg Raises
DB Deadlifts
Decline Bench Sit-Ups
Sets / Reps / Load

3 x 8 @ 10RM
3 x 8 @ 10RM
3 x 8 @ 10RM
3 x 8 @ 10RM
3 x 8 @ 10RM
Weight / Day 2
Weight / Day 9
Cardio
Rest Period
90 sec.
60 sec.
90 sec.
60 sec.
60 sec.
]
Cardio
Cardio / Day 3
Cardio / Day 10
Day 4 (Upper Body)

45-Degree Incline DB Bench Presses
45-Degree DB Rows
Standing BB Curls
Standing Reverse-Grip Tricep Press-Downs
Sets / Reps / Load

3 x 8 @ 10RM
3 x 8 @ 10RM
3 x 8 @ 10RM
3 x 8 @ 10RM
Rest Period
90 sec.
90 sec.
60 sec.
60 sec.
Weight / Day 4
Weight / Day 11
Day 5 (Lower Body)

Hack Squats
Lying Leg Curls
Lying Leg Raises
Seated Calf Raises
Sets / Reps / Load

8 x 3 @ 5RM
8 x 3 @ 5RM
8 x 3 @ 5RM
8 x 3 @ 5RM
Rest Period
60 sec.
60 sec.
60 sec.
30 sec.
Weight / Day 5
Weight / Day 12
Day 6 (Rest)
Rest
Rest
Rest / Day 6
Rest / Day 13
Day 7 (Rest)
Rest
Rest
Rest / Day 7
Rest / Day 14
Day 3 (Cardio for Recovery)
d=459533
Weight / Day 15
Weight / Day 16
Cardio/ Day 17
Weight / Day 18
Weight / Day 19
Rest / Day 20
Rest / Day 21
The Next "Big Three" Program

by Chad Waterbury
Day 1 - Workout #1
A1 - Running in Place
A2 - Jumping Jacks
A3 - Squat Thrusts
Waterbury Walks
Sternum Chin-ups
Shoulder Press Squats
Opt - Bent over BB Rows
Day 2
Day 3
Day 4 - Workout #2
A2 - Jumping Jacks
A3 - Squat Thrusts
B1 - Waterbury Walks
B2 - Sternum Chin-ups
B3 - Shoulder Press Squats
Opt - Dips
Day 5
Day 6
Day 7
Day 22 - Workout #1
A2 - Jumping Jacks
A3 - Squat Thrusts
Waterbury Walks
Sternum Chin-ups
Day 23
Day 24
Day 25 - Workout #2
A2 - Jumping Jacks
A3 - Squat Thrusts
Opt - Dips
Day 26
Day 27
Day 28
Sets/Reps
3-5
3-5
3-5
3-5 x 3-5
3-5 x 3-5
3-5 x 3-5
2-3 x 6-8
Cardio
Cardio
Sets/Reps
3-5
3-5
3-5
3-5 x 3-5
3-5 x 3-5
3-5 x 3-5
2-3 x 6-8
Cardio
Off
Off
Sets/Reps
3-5
3-5
3-5
3-5 x 3-5
3-5 x 3-5
3-5 x 3-5
2-3 x 6-8
Cardio
Cardio
Sets/Reps
3-5
3-5
3-5
3-5 x 3-5
3-5 x 3-5
3-5 x 3-5
2-3 x 6-8
Cardio
Off
Off
Rest
0 sec
0 sec
60 sec.
90 sec
90 sec
90 sec
90 sec
Weight
Rest
0 sec
0 sec
60 sec.
90 sec
90 sec
90 sec
90 sec
Weight
Rest
0 sec
0 sec
60 sec.
90 sec
90 sec
90 sec
90 sec
Weight
Rest
0 sec
0 sec
60 sec.
90 sec
90 sec
90 sec
90 sec
Weight
+2.5%
+2.5%
+2.5%
+2.5%
Day 8 - Workout #1
A2 - Jumping Jacks
A3 - Squat Thrusts
Waterbury Walks
Sternum Chin-ups
Day 9
Day 10
Day 11 - Workout #2
A2 - Jumping Jacks
A3 - Squat Thrusts
Opt - Dips
Day 12
Day 13
Day 14
Day 29 - Workout #1
A2 - Jumping Jacks
A3 - Squat Thrusts
Waterbury Walks
Sternum Chin-ups
Day 30
Day 31
Day 32 - Workout #2
A2 - Jumping Jacks
A3 - Squat Thrusts
Opt - Dips
Day 33
Day 34
Day 35
Sets/Reps
3-5
3-5
3-5
3-5 x 3-5
3-5 x 3-5
3-5 x 3-5
2-3 x 6-8
Cardio
Cardio
Sets/Reps
3-5
3-5
3-5
3-5 x 3-5
3-5 x 3-5
3-5 x 3-5
2-3 x 6-8
Cardio
Off
Off
Sets/Reps
3-5
3-5
3-5
3-5 x 3-5
3-5 x 3-5
3-5 x 3-5
2-3 x 6-8
Cardio
Cardio
Sets/Reps
3-5
3-5
3-5
3-5 x 3-5
3-5 x 3-5
3-5 x 3-5
2-3 x 6-8
Cardio
Off
Off
Rest
0 sec
0 sec
60 sec.
90 sec
90 sec
90 sec
90 sec
Rest
0 sec
0 sec
60 sec.
90 sec
90 sec
90 sec
90 sec
Rest
0 sec
0 sec
60 sec.
90 sec
90 sec
90 sec
90 sec
Rest
0 sec
0 sec
60 sec.
90 sec
90 sec
90 sec
90 sec
Weight
+2.5%
+2.5%
+2.5%
+2.5%
Weight
+2.5%
+2.5%
+2.5%
+2.5%
Weight
+2.5%
+2.5%
+2.5%
+2.5%
Weight
+2.5%
+2.5%
+2.5%
+2.5%
Day 15 - Workout #1
A2 - Jumping Jacks
A3 - Squat Thrusts
Waterbury Walks
Sternum Chin-ups
Day 16
Day 17
Day 18 - Workout #2
A2 - Jumping Jacks
A3 - Squat Thrusts
Opt - Dips
Day 19
Day 20
Day 21
Day 36 - Workout #1
A2 - Jumping Jacks
A3 - Squat Thrusts
Waterbury Walks
Sternum Chin-ups
Day 37
Day 38
Day 39 - Workout #2
A2 - Jumping Jacks
A3 - Squat Thrusts
Opt - Dips
Day 40
Day 41
Day 42
Sets/Reps
3-5
3-5
3-5
3-5 x 3-5
3-5 x 3-5
3-5 x 3-5
2-3 x 6-8
Cardio
Cardio
Sets/Reps
3-5
3-5
3-5
3-5 x 3-5
3-5 x 3-5
3-5 x 3-5
2-3 x 6-8
Cardio
Off
Off
Sets/Reps
3-5
3-5
3-5
3-5 x 3-5
3-5 x 3-5
3-5 x 3-5
2-3 x 6-8
Cardio
Cardio
Sets/Reps
3-5
3-5
3-5
3-5 x 3-5
3-5 x 3-5
3-5 x 3-5
2-3 x 6-8
Cardio
Off
Off
Rest
0 sec
0 sec
60 sec.
90 sec
90 sec
90 sec
90 sec
Rest
0 sec
0 sec
60 sec.
90 sec
90 sec
90 sec
90 sec
Weight
+2.5%
+2.5%
+2.5%
+2.5%
Weight
+2.5%
+2.5%
+2.5%
+2.5%
Rest
0 sec
0 sec
60 sec.
90 sec
90 sec
90 sec
90 sec
Weight
Rest
0 sec
0 sec
60 sec.
90 sec
90 sec
90 sec
90 sec
Weight
+2.5%
+2.5%
+2.5%
+2.5%
Outlaw Strength and Conditioning

by Chad Waterbury
Day 1
Jump Rope
Inch Worm
DB Dorsiflexion
Standing Calf Raise
Split Squat
Chin-ups
Zercher Squats
Decline DB Pullovers
Waterbury Walks
Day 2
DB Squat Thrusts
Dips
One-Legged DB Deadlift
DB Bench Press
Glute Ham Raise
Side Deadlift
Day 3
Day 4
Jump Rope
Inch Worm
Donkey Calf Raise
DB Dorsiflexion
Bent over BB rows
BB Front Squat
Incline DB Press
Step-Ups
BB Alternating Shoulder Press
Day 5
DB Squat Thrusts
Skull Crushers
Seated DB External Rot.
Standing Partial Mil. Press
BB Good Morning
Hanging Pike
Waterbury Crucifix
Overhead Figure 8's
Day 6
Day 7
Sets/Reps
2 X 90 sec
2 X 10
2X25 @ 30 RM
2X25 @ 30 RM
5X4 @ 5 RM
5X4 @ 5 RM
5X4 @ 5 RM
5X4 @ 5 RM
2X15 @ 20 RM
Sets/Reps
2 X 15
5X4 @ 5 RM
5X4 @ 5 RM
5X4 @ 5 RM
5X4 @ 5 RM
2X15 @ 20 RM
Cardio
Sets/Reps
2 X 90 sec
2 X 10
2X25 @ 30 RM
2X25 @ 30 RM
5X4 @ 5 RM
5X4 @ 5 RM
5X4 @ 5 RM
5X4 @ 5 RM
2X15 @ 20 RM
Sets/Reps
2 X 15
5X4 @ 5 RM
5X4 @ 5 RM
5X4 @ 5 RM
5X4 @ 5 RM
5X4 @ 5 RM
2X15 @ 20 RM
2X4complete Fig 8's
Cardio
Cardio
Tempo
Weight
201
211
201
201
201
201
Tempo
Weight
201
201
201
201
201
Tempo
Weight
211
201
201
201
201
201
201
Tempo
Weight
201
201
201
201
201
Wk1 Rest
60 sec
60 sec
60 sec
60 sec
60 sec
60 sec
60 sec
60 sec
60 sec
Wk1 Rest
60 sec
60 sec
60 sec
60 sec
60 sec
60 sec
Wk2 Rest
55 sec
55 sec
55 sec
55 sec
55 sec
55 sec
55 sec
55 sec
55 sec
Wk2 Rest
55 sec
55 sec
55 sec
55 sec
55 sec
55 sec
Wk3 Rest
50 sec
50 sec
50 sec
50 sec
50 sec
50 sec
50 sec
50 sec
50 sec
Wk3 Rest
50 sec
50 sec
50 sec
50 sec
50 sec
50 sec
Wk4 Rest
45 sec
45 sec
45 sec
45 sec
45 sec
45 sec
45 sec
45 sec
45 sec
Wk4 Rest
45 sec
45 sec
45 sec
45 sec
45 sec
45 sec
Wk5 Rest
40 sec
40 sec
40 sec
40 sec
40 sec
40 sec
40 sec
40 sec
40 sec
Wk5 Rest
40 sec
40 sec
40 sec
40 sec
40 sec
40 sec
Wk6 Rest
35 sec
35 sec
35 sec
35 sec
35 sec
35 sec
35 sec
35 sec
35 sec
Wk6 Rest
35 sec
35 sec
35 sec
35 sec
35 sec
35 sec
Wk7 Rest
30 sec
30 sec
30 sec
30 sec
30 sec
30 sec
30 sec
30 sec
30 sec
Wk7 Rest
30 sec
30 sec
30 sec
30 sec
30 sec
30 sec
Wk1 Rest
60 sec
60 sec
60 sec
60 sec
60 sec
60 sec
60 sec
60 sec
60 sec
Wk1 Rest
60 sec
60 sec
60 sec
60 sec
60 sec
60 sec
60 sec
60 sec
Wk2 Rest
55 sec
55 sec
55 sec
55 sec
55 sec
55 sec
55 sec
55 sec
55 sec
Wk2 Rest
55 sec
55 sec
55 sec
55 sec
55 sec
55 sec
55 sec
55 sec
Wk3 Rest
50 sec
50 sec
50 sec
50 sec
50 sec
50 sec
50 sec
50 sec
50 sec
Wk3 Rest
50 sec
50 sec
50 sec
50 sec
50 sec
50 sec
50 sec
50 sec
Wk4 Rest
45 sec
45 sec
45 sec
45 sec
45 sec
45 sec
45 sec
45 sec
45 sec
Wk4 Rest
45 sec
45 sec
45 sec
45 sec
45 sec
45 sec
45 sec
45 sec
Wk5 Rest
40 sec
40 sec
40 sec
40 sec
40 sec
40 sec
40 sec
40 sec
40 sec
Wk5 Rest
40 sec
40 sec
40 sec
40 sec
40 sec
40 sec
40 sec
40 sec
Wk6 Rest
35 sec
35 sec
35 sec
35 sec
35 sec
35 sec
35 sec
35 sec
35 sec
Wk6 Rest
35 sec
35 sec
35 sec
35 sec
35 sec
35 sec
35 sec
35 sec
Wk7 Rest
30 sec
30 sec
30 sec
30 sec
30 sec
30 sec
30 sec
30 sec
30 sec
Wk7 Rest
30 sec
30 sec
30 sec
30 sec
30 sec
30 sec
30 sec
30 sec
Suggested Order of Programs

ABBH I
Anti-Bodybuilding Hypertrophy I
ABBH II Anti-Bodybuilding Hypertrophy II
SFM
Strength Focused Mesocycle
SOB
SOB Training
TTT
Triple Total Training
HH
Hybrid Hypertrophy
WM
Waterbury Method
TBT
Total Body Training
QD
Quattro Dynamo
SC
Singles Club
BBB
Big Boy Basics
Link
http://www.t-nation.com/findArticle.do?article=244anti2
http://www.t-nation.com/findArticle.do?article=307hyper2
http://www.t-nation.com/readTopic.do?id=485341
???
NB3
OSC
Next Big 3
Outlaw Strength & Conditioning
Comment
Increase size & strength
Strength increase
Good conditioning
Strength increase
Fat Loss or in season football, etc

Fat Loss & Overall Conditioning

Updated Chad Waterbury&#39;s Programs

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Anti-Bodybuilding Hypertrophy I

Day 25 (80% of 1RM)

Weight Day 9 (80% of 1RM)

Weight Day 33 (80% of 1RM)

Weight Day 17 (80% of 1RM)

Weight Day 41 (80% of 1RM)

Leg Press Calf Raises

Leg Press Calf Raises

Leg Press Calf Raises

Strength Focused Mesocycle

Triple Total Training

Rest Weight Day 8

Rest Weight Day 15

Rest Weight Day 29

Rest Weight Day 36

Original Article Can be Found on T-Nation @ http://www.t-nation.com/readTopic.do?id=534922

Total Body Training (Page 1)

Week 1 (Straight Sets)

Week 3 (Straight Sets)

Total Body Training (Page 2)

Week 5 (Straight Sets)

Week 7 (Straight Sets)

Total Body Training (Page 3)

Single-Joint (SJ) Exercises Master List

jor muscle groups.

rotating the body

st exercise for Weeks 1

n. You can rotate

Total Body Training (Page 1)

Week 3 (Straight Sets)

Total Body Training (Page 2)

Week 5 (Straight Sets)

Week 7 (Straight Sets)

C Bent over BB rows

C Seated cable rows (wide grip)

Total Body Training (Page 3)

Single-Joint (SJ) Exercises Master List

Decline Bench Presses (BB or DB)

Sets / Reps / Load

Sets / Reps / Load

Sets / Reps / Load

Sets / Reps / Load

Big Boy Basics

Sets / Reps / Load

Day 2 (Lower Body)

Sets / Reps / Load

Day 4 (Upper Body)

Sets / Reps / Load

Day 5 (Lower Body)

Sets / Reps / Load

Day 3 (Cardio for Recovery)

The Next "Big Three" Program

Outlaw Strength and Conditioning

Suggested Order of Programs

Fat Loss or in season football, etc

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Updated Chad Waterbury's Programs

Updated Chad Waterbury's Programs