Chad Waterbury's Programs PDF

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.

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
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.

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
Weight
1RM
Weight
1RM
Weight
1RM
Weight
1RM
Weight
1RM
Weight
1RM
Weight
1RM
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.
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 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
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 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
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 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
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%
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 - Glute Ham Raise
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
B2 - Seated Rows
Day 18
Day 19
A1 - Power Cleans
A2 - Pull-Ups
B1 - Rack Lockouts
B2 - Lunges
Day 20
Day 21
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
Rest
Rest
Rest
Rest
Rest
Rest
+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
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
B2 - Seated Rows
Day 25
Day 26
A1 - Power Cleans
A2 - Pull-Ups
B1 - Rack Lockouts
B2 - Lunges
Day 27
Day 28
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
Rest
Rest
Rest
Rest
Rest
Rest
+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%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
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
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
55 sec.
55 sec.
55 sec.
55 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
Day 27
Cardio
Day 28
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
45 sec.
45 sec.
45 sec.
45 sec.
Cardio
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
40 sec.
40 sec.
40 sec.
40 sec.
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
Day 29
A1 - Front Squats
A2 - Chin-Ups
B1 - Decline Bench Presses
C1 - DB Side Bends
Day 30
Day 31
A2 - Reverse Lunges
B1 - Tricep Dips
B2 - Standing Upright Rows
C2 - DB Side Raises
Day 32
Day 33
A - Box Squats
B - Push-Ups
D - Sit-Ups
Day 34
Day 35
Sets/Reps
6 x 3 @ 5RM
6 x 3 @ 5RM
6 x 3 @ 5RM
6 x 3 @ 5RM
6 x 3 @ 5RM
6 x 3 @ 5RM
Cardio
Sets/Reps
2 x 24 @ 26RM
2 x 24 @ 26RM
2 x 24 @ 26RM
2 x 24 @ 26RM
2 x 24 @ 26RM
2 x 24 @ 26RM
Cardio
Sets/Reps
8 x 3 @ 18RM
8 x 3 @ 18RM
8 x 3 @ 18RM
8 x 3 @ 18RM
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
Day 15
A1 - Front Squats
A2 - Chin-Ups
C1 - DB Side Bends
Day 16
Day 17
A2 - Reverse Lunges
B1 - Tricep Dips
C2 - DB Side Raises
Day 18
Day 19
A - Box Squats
B - Push-Ups
D - Sit-Ups
Day 20
Day 21
Sets/Reps
6 x 3 @ 5RM
6 x 3 @ 5RM
6 x 3 @ 5RM
6 x 3 @ 5RM
6 x 3 @ 5RM
6 x 3 @ 5RM
Cardio
Sets/Reps
2 x 24 @ 26RM
2 x 24 @ 26RM
2 x 24 @ 26RM
2 x 24 @ 26RM
2 x 24 @ 26RM
2 x 24 @ 26RM
Cardio
Sets/Reps
8 x 3 @ 18RM
8 x 3 @ 18RM
8 x 3 @ 18RM
8 x 3 @ 18RM
Cardio
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 36
A1 - Front Squats
A2 - Chin-Ups
C1 - DB Side Bends
Day 37
Day 38
A2 - Reverse Lunges
B1 - Tricep Dips
C2 - DB Side Raises
Day 39
Day 40
A - Box Squats
B - Push-Ups
D - Sit-Ups
Day 41
Day 42
Sets/Reps
6 x 3 @ 5RM
6 x 3 @ 5RM
6 x 3 @ 5RM
6 x 3 @ 5RM
6 x 3 @ 5RM
6 x 3 @ 5RM
Cardio
Sets/Reps
2 x 24 @ 26RM
2 x 24 @ 26RM
2 x 24 @ 26RM
2 x 24 @ 26RM
2 x 24 @ 26RM
2 x 24 @ 26RM
Cardio
Sets/Reps
8 x 3 @ 18RM
8 x 3 @ 18RM
8 x 3 @ 18RM
8 x 3 @ 18RM
Cardio
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
35 sec.
35 sec.
35 sec.
35 sec.
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
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
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
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
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 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
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
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
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
60 sec
60 sec
60 sec
60 sec
60 sec
Weight
Rest
60 sec
60 sec
60 sec
60 sec
60 sec
60 sec
Weight
Rest
70 sec
60 sec
60 sec
60 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
B2 - Glute/Ham Raise or Leg Curl
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
60 sec
60 sec
60 sec
60 sec
60 sec
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
Rest
60 sec
60 sec
60 sec
60 sec
60 sec
60 sec
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
Rest
70 sec
60 sec
60 sec
60 sec
60 sec
60 sec
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
Rest
Weight
Weight
Weight
Rest
Day 8
BB Back Squats
A1 - Dips
B1 - Skull Crushers
Hanging Leg Raises
Day 9
Day 10
A1 - Partial DB Deadlift (Rom. DL
B2 - Upright Rows
Day 11
Day 12
Chin-Ups
B2 - Glute/Ham Raise or Leg Cur
Lunges or Step-Ups
Day 13
Day 14
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
60 sec
60 sec
60 sec
60 sec
60 sec
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
Rest
60 sec
60 sec
60 sec
60 sec
60 sec
60 sec
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
Rest
70 sec
60 sec
60 sec
60 sec
60 sec
60 sec
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
Day 22
BB Back Squats
A1 - Dips
B1 - Skull Crushers
Hanging Leg Raises
Day 23
Day 24
A1 - Partial DB Deadlift (Rom. DL
B2 - Upright Rows
Day 25
Day 26
Chin-Ups
B2 - Glute/Ham Raise or Leg Cur
Lunges or Step-Ups
Day 27
Day 28
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
60 sec
60 sec
60 sec
60 sec
60 sec
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
Rest
60 sec
60 sec
60 sec
60 sec
60 sec
60 sec
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
Rest
70 sec
60 sec
60 sec
60 sec
60 sec
60 sec
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
Rest
Rest
Weight
Weight
Weight
Rest
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
CCCCSJ SJ -
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.
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
CCCCSJ SJ -

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.
3 x 15
120 sec.
3 x 15
120 sec.
Weight
Weight
Weight
Weight
Weight
Weight

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
CCCCSJ SJ -

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.
2 x 12
90 sec.
2 x 12
90 sec.
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
CCCCSJ SJ -

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.
3 x 12
90 sec.
3 x 12
90 sec.
3 x 12
90 sec.
3 x 12
90 sec.
Weight
Weight
Weight
Weight
Weight
Weight

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.

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
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 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
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
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

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.
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.
Weight
Weight
Weight
Weight
Weight
Weight

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-Supinat Side DB Raises
Seated Military Presses (BB or DB, Pronated, Supinated, Semi-Supinate 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
* 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
exercises as much as you desire. All you have to do is follow the prescribed parameters.
Primed For Muscle

by Chad Waterbury
Day 1
Flat Bench Press
Flat Bench Press
Back
Shoulder
Biceps
Triceps
Day 2
Barbell Back Squat
Barbell Back Squat
Hamstrings
Calves
Abdominals
Day 3
Day 4
Decline Bench Press
Decline Bench Press
Back
Shoulder
Biceps
Triceps
Day 5
Day 6
Front Squat
Front Squat
Hamstrings
Calves
Abdominals
Day 7
Sets/Reps
1 x Hold @ 125% of 1RM
1 x Max Reps @ 85% of 1RM
5x5 @ 8RM
5x5 @ 8RM
5x5 @ 8RM
5x5 @ 8RM
Sets/Reps
8x3 @ 5RM
8x3 @ 5RM
8x3 @ 5RM
Cardio
Sets/Reps
8x3 @ 5RM
8x3 @ 5RM
8x3 @ 5RM
8x3 @ 5RM
Cardio
Sets/Reps
5x5 @ 8RM
5x5 @ 8RM
5x5 @ 8RM
Cardio
Hold Rest
5 s 75 s
180s
60 s
60 s
60 s
60 s
Hold Rest
5 s 90 s
180s
60 s
60 s
60 s
Wt.
Hold Rest
5 s 75 s
180s
60 s
60 s
60 s
60 s
Wt.
Hold Rest
5 s 90 s
180s
60 s
60 s
60 s
Wt.
Day 15
Flat Bench Press
Flat Bench Press
Back
Shoulder
Biceps
Triceps
Day 16
Barbell Back Squat
Barbell Back Squat
Hamstrings
Calves
Abdominals
Day 17
Day 18
Decline Bench Press
Decline Bench Press
Back
Shoulder
Biceps
Triceps
Day 19
Day 20
Front Squat
Front Squat
Hamstrings
Calves
Abdominals
Day 21
Sets/Reps
1 x Max Reps @ 92.5% of 1RM
5x5 @ 8RM
5x5 @ 8RM
5x5 @ 8RM
5x5 @ 8RM
Sets/Reps
8x3 @ 5RM
8x3 @ 5RM
8x3 @ 5RM
Cardio
Sets/Reps
8x3 @ 5RM
8x3 @ 5RM
8x3 @ 5RM
8x3 @ 5RM
Cardio
Sets/Reps
5x5 @ 8RM
5x5 @ 8RM
5x5 @ 8RM
Cardio
Hold Rest
9 s 75 s
180s
60 s
60 s
60 s
60 s
Hold Rest
9 s 90 s
180s
60 s
60 s
60 s
Wt.
Hold Rest
9 s 75 s
180s
60 s
60 s
60 s
60 s
Wt.
+2.5%
+2.5%
+2.5%
+2.5%
Wt.
+2.5%
+2.5%
+2.5%
Wt.
+2.5%
+2.5%
+2.5%
+2.5%
Hold Rest
Wt.
9 s 90 s
180s
60 s +2.5%
60 s +2.5%
60 s +2.5%
Day 8
Flat Bench Press
Flat Bench Press
Back
Shoulder
Biceps
Triceps
Day 9
Barbell Back Squat
Barbell Back Squat
Hamstrings
Calves
Abdominals
Day 10
Day 11
Decline Bench Press
Decline Bench Press
Back
Shoulder
Biceps
Triceps
Day 12
Day 13
Front Squat
Front Squat
Hamstrings
Calves
Abdominals
Day 14
Sets/Reps
5x5 @ 8RM
5x5 @ 8RM
5x5 @ 8RM
5x5 @ 8RM
Sets/Reps
8x3 @ 5RM
8x3 @ 5RM
8x3 @ 5RM
Cardio
Sets/Reps
8x3 @ 5RM
8x3 @ 5RM
8x3 @ 5RM
8x3 @ 5RM
Cardio
Sets/Reps
5x5 @ 8RM
5x5 @ 8RM
5x5 @ 8RM
Cardio
Day 22
Flat Bench Press
Flat Bench Press
Back
Shoulder
Biceps
Triceps
Day 23
Barbell Back Squat
Barbell Back Squat
Hamstrings
Calves
Abdominals
Day 24
Day 25
Decline Bench Press
Decline Bench Press
Back
Shoulder
Biceps
Triceps
Day 26
Day 27
Front Squat
Front Squat
Hamstrings
Calves
Abdominals
Day 28
Sets/Reps
5x5 @ 8RM
5x5 @ 8RM
5x5 @ 8RM
5x5 @ 8RM
Sets/Reps
8x3 @ 5RM
8x3 @ 5RM
8x3 @ 5RM
Cardio
Sets/Reps
8x3 @ 5RM
8x3 @ 5RM
8x3 @ 5RM
8x3 @ 5RM
Cardio
Sets/Reps
5x5 @ 8RM
5x5 @ 8RM
5x5 @ 8RM
Cardio
Hold Rest
7 s 75 s
180s
60 s
60 s
60 s
60 s
Hold Rest
7 s 90 s
180s
60 s
60 s
60 s
Hold Rest
7 s 75 s
180s
60 s
60 s
60 s
60 s
Wt.
+2.5%
+2.5%
+2.5%
+2.5%
Wt.
+2.5%
+2.5%
+2.5%
Wt.
+2.5%
+2.5%
+2.5%
+2.5%
Hold Rest
Wt.
7 s 90 s
180s
60 s +2.5%
60 s +2.5%
60 s +2.5%
Hold Rest
10 s 75 s
180s
60 s
60 s
60 s
60 s
Hold Rest
10 s 90 s
180s
60 s
60 s
60 s
Hold Rest
10 s 75 s
180s
60 s
60 s
60 s
60 s
Wt.
+2.5%
+2.5%
+2.5%
+2.5%
Wt.
+2.5%
+2.5%
+2.5%
Wt.
+2.5%
+2.5%
+2.5%
+2.5%
Hold Rest
Wt.
10 s 90 s
180s
60 s +2.5%
60 s +2.5%
60 s +2.5%
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
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
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
Weight / Day 15
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
Weight / Day 9
Weight / Day 16
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
Cardio / Day 3
Cardio / Day 10
Cardio / Day 17
Rest Period
75 sec.
75 sec.
75 sec.
75 sec.
75 sec.
75 sec.
Weight /Day 4
Weight / Day 11
Weight / Day 18
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
Cardio
Cardio
Cardio / Day 5
Cardio / Day 12
Cardio / Day 19
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
Weight / Day 20
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
Rest Day
Rest Day
Rest / Day 7
Rest / Day 14
Rest / Day 21
Single's Club
by Chad Waterbury
Original Article Can be Found on T-Nation @ http://www.tDay 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
60 s
60 s
60 s
Wt.
Rest
60 s
60 s
60 s
60 s
Rest
90 s
90 s
90 s
90 s
Wt.
Rest
60 s
60 s
60 s
Wt.
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
Day 21
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
Rest
60 s
60 s
60 s
Wt.
Rest
60 s
60 s
60 s
60 s
Rest
90 s
90 s
90 s
90 s
Wt.
+2.5%
+2.5%
+2.5%
+2.5%
Wt.
+2.5%
+2.5%
+2.5%
+2.5%
Rest
60 s
60 s
60 s
Wt.
Wt.
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
60 s
60 s
60 s
Wt.
Rest
60 s
60 s
60 s
60 s
Rest
90 s
90 s
90 s
90 s
Wt.
+2.5%
+2.5%
+2.5%
+2.5%
Wt.
+2.5%
+2.5%
+2.5%
+2.5%
Rest
60 s
60 s
60 s
Wt.
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
Day 28
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
Rest
60 s
60 s
60 s
Wt.
Rest
60 s
60 s
60 s
60 s
Rest
90 s
90 s
90 s
90 s
Wt.
+2.5%
+2.5%
+2.5%
+2.5%
Wt.
+2.5%
+2.5%
+2.5%
+2.5%
Rest
60 s
60 s
60 s
Wt.
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
Weight / Day 15
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
Weight / Day 16
Cardio
Rest Period
90 sec.
60 sec.
90 sec.
60 sec.
60 sec.
]
Cardio
Cardio / Day 3
Cardio / Day 10
Cardio/ Day 17
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
Weight / Day 18
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
Weight / Day 19
Day 6 (Rest)
Rest
Rest
Rest / Day 6
Rest / Day 13
Rest / Day 20
Day 7 (Rest)
Rest
Rest
Rest / Day 7
Rest / Day 14
Rest / Day 21
Day 3 (Cardio for Recovery)
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
0s
0s
60 s
90 s
90 s
90 s
90 s
Wt.
Rest
0s
0s
60 s
90 s
90 s
90 s
90 s
Wt.
Rest
0s
0s
60 s
90 s
90 s
90 s
90 s
Rest
0s
0s
60 s
90 s
90 s
90 s
90 s
+2.5%
+2.5%
+2.5%
+2.5%
Wt.
+2.5%
+2.5%
+2.5%
+2.5%
Wt.
+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
0s
0s
60 s
90 s
90 s
90 s
90 s
Rest
0s
0s
60 s
90 s
90 s
90 s
90 s
Rest
0s
0s
60 s
90 s
90 s
90 s
90 s
Rest
0s
0s
60 s
90 s
90 s
90 s
90 s
Wt.
+2.5%
+2.5%
+2.5%
+2.5%
Wt.
+2.5%
+2.5%
+2.5%
+2.5%
Wt.
+2.5%
+2.5%
+2.5%
+2.5%
Wt.
+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
0s
0s
60 s
90 s
90 s
90 s
90 s
Rest
0s
0s
60 s
90 s
90 s
90 s
90 s
Wt.
+2.5%
+2.5%
+2.5%
+2.5%
Wt.
+2.5%
+2.5%
+2.5%
+2.5%
Rest
0s
0s
60 s
90 s
90 s
90 s
90 s
Wt.
Rest
0s
0s
60 s
90 s
90 s
90 s
90 s
Wt.
+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
The Art of Waterbury

by Chad Waterbury
Original Article Can be Found on T-Nation @ http://www.tnation.com/readTopic.do?id=693794
Day 1 (80%of 1RM)
A1 - Push Press
A2 - Chin-ups
B1 - Good Mornings
B2 - Standing Calf Raises
C1 - Dips or Decline Bench
C2 - Side Bends
Day 2
Day 3 (70% of 1RM)
Back Squats
Bent over Rows
Flat Bench Press
Seated Calf Raises
Tricep Pressdowns
External Rotations
Day 4
Day 5 (85% of 1RM)
A1 - Barbell Hack Squats
A2 - Standing Hammer Curl
B1 - Power Cleans
B2 - Skull Crushers
C1 - Incline Bench Press
C2 - Cable Crunches
Day 6
Sets/Reps
10 x 3
10 x 3
10 x 3
10 x 3
10 x 3
10 x 3
Off or Light Cardio
Sets/Reps
3 x 12
3 x 12
3 x 12
3 x 12
3 x 12
3 x 12
Off or Light Cardio
Sets/Reps
4x6
4x6
4x6
4x6
4x6
4x6
Off or Light Cardio
Rest
70 s
70 s
70 s
70 s
70 s
70 s
Wt.
Rest
90 s
90 s
90 s
90 s
90 s
90 s
Wt.
Rest
75 s
75 s
75 s
75 s
75 s
75 s
Wt.
Day 13 (80%of 1RM)

A1 - Push Press
A2 - Chin-ups
B1 - Good Mornings
C2 - Side Bends
Day 14
Day 15 (70% of 1RM)
Back Squats
Bent over Rows
Flat Bench Press
Seated Calf Raises
Tricep Pressdowns
External Rotations
Day 16
Day 17 (85% of 1RM)
B1 - Power Cleans
B2 - Skull Crushers
C2 - Cable Crunches
Day 18
Sets/Reps
10 x 3
10 x 3
10 x 3
10 x 3
10 x 3
10 x 3
Off or Light Cardio
Sets/Reps
3 x 12
3 x 12
3 x 12
3 x 12
3 x 12
3 x 12
Off or Light Cardio
Sets/Reps
6x6
6x6
6x6
6x6
6x6
6x6
Off or Light Cardio
Rest
70 s
70 s
70 s
70 s
70 s
70 s
Wt.
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
Rest
80 s
80 s
80 s
80 s
80 s
80 s
Wt.
Rest
75 s
75 s
75 s
75 s
75 s
75 s
Wt.
Day 7 (80%of 1RM)

A1 - Push Press
A2 - Chin-ups
B1 - Good Mornings
C2 - Side Bends
Day 8
Day 9 (70% of 1RM)
Back Squats
Bent over Rows
Flat Bench Press
Seated Calf Raises
Tricep Pressdowns
External Rotations
Day 10
Day 11 (85% of 1RM)
B1 - Power Cleans
B2 - Skull Crushers
C2 - Cable Crunches
Day 12
Sets/Reps
10 x 3
10 x 3
10 x 3
10 x 3
10 x 3
10 x 3
Off or Light Cardio
Sets/Reps
3 x 12
3 x 12
3 x 12
3 x 12
3 x 12
3 x 12
Off or Light Cardio
Sets/Reps
5x6
5x6
5x6
5x6
5x6
5x6
Off or Light Cardio
Rest
70 s
70 s
70 s
70 s
70 s
70 s
Wt.
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
Rest
85 s
85 s
85 s
85 s
85 s
85 s
Wt.
Rest
75 s
75 s
75 s
75 s
75 s
75 s
Wt.
Day 19 (80%of 1RM)

A1 - Push Press
A2 - Chin-ups
B1 - Good Mornings
C2 - Side Bends
Day 20
Day 21 (70% of 1RM)
Back Squats
Bent over Rows
Flat Bench Press
Seated Calf Raises
Tricep Pressdowns
External Rotations
Day 22
Day 23 (85% of 1RM)
B1 - Power Cleans
B2 - Skull Crushers
C2 - Cable Crunches
Day 24
Sets/Reps
10 x 3
10 x 3
10 x 3
10 x 3
10 x 3
10 x 3
Off or Light Cardio
Sets/Reps
3 x 12
3 x 12
3 x 12
3 x 12
3 x 12
3 x 12
Off or Light Cardio
Sets/Reps
7x6
7x6
7x6
7x6
7x6
7x6
Off or Light Cardio
Rest
70 s
70 s
70 s
70 s
70 s
70 s
Wt.
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
+2.5%
Rest
75 s
75 s
75 s
75 s
75 s
75 s
Wt.
Rest
75 s
75 s
75 s
75 s
75 s
75 s
Wt.
Lift Fast Get Big

by Chad Waterbury
Day 1
Dips
Front Squats
Chin-Ups
Leg Curls
Seated Calf Raises
Day 2
Day 3
Flat Bench Press
Deadlift
Bent-Over Rows
Skull Crushers
Donkey Calf Raises
Barbell Curls
Day 4
Day 5
Incline DB Press
Back Squats
Upright Rows
Close-Grip Bench Press
Preacher Curls
Day 6
Day 7
Sets/Reps
6 x 3 @ 6RM
6 x 3 @ 6RM
6 x 3 @ 6RM
6 x 3 @ 6RM
6 x 3 @ 6RM
Cardio
Sets/Reps
5 x 5 @ 8RM
5 x 5 @ 8RM
5 x 5 @ 8RM
5 x 5 @ 8RM
5 x 5 @ 8RM
5 x 5 @ 8RM
Cardio
Sets/Reps
4 x 6 @ 9RM
4 x 6 @ 9RM
4 x 6 @ 9RM
4 x 6 @ 9RM
4 x 6 @ 9RM
4 x 6 @ 9RM
Off
Off
Rest Weight Day 8

50 sec.
Dips
50 sec.
Front Squats
50 sec.
Chin-Ups
50 sec.
Leg Curls
50 sec.
Seated Calf Raises
Cardio
Day 9
Rest Weight Day 10
60 sec.
Flat Bench Press
60 sec.
Deadlift
60 sec.
Bent-Over Rows
60 sec.
Skull Crushers
60 sec.
Donkey Calf Raises
60 sec.
Barbell Curls
Cardio
Day 11
Rest Weight Day 12
70 sec.
Incline DB Press
70 sec.
Back Squats
70 sec.
Upright Rows
70 sec.
70 sec.
70 sec.
Preacher Curls
Off
Day 13
Off
Day 14
Sets/Reps
6 x 3 @ 6RM
6 x 3 @ 6RM
6 x 3 @ 6RM
6 x 3 @ 6RM
6 x 3 @ 6RM
Cardio
Sets/Reps
5 x 5 @ 8RM
5 x 5 @ 8RM
5 x 5 @ 8RM
5 x 5 @ 8RM
5 x 5 @ 8RM
5 x 5 @ 8RM
Cardio
Sets/Reps
4 x 6 @ 9RM
4 x 6 @ 9RM
4 x 6 @ 9RM
4 x 6 @ 9RM
4 x 6 @ 9RM
4 x 6 @ 9RM
Off
Off
Rest
50 sec.
50 sec.
50 sec.
50 sec.
50 sec.
Cardio
Rest
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
Cardio
Rest
70 sec.
70 sec.
70 sec.
70 sec.
70 sec.
70 sec.
Off
Off
Day 22
Dips
Front Squats
Chin-Ups
Leg Curls
Seated Calf Raises
Day 23
Day 24
Flat Bench Press
Deadlift
Bent-Over Rows
Skull Crushers
Donkey Calf Raises
Barbell Curls
Day 25
Day 26
Incline DB Press
Back Squats
Upright Rows
Preacher Curls
Sets/Reps
6 x 3 @ 6RM
6 x 3 @ 6RM
6 x 3 @ 6RM
6 x 3 @ 6RM
6 x 3 @ 6RM
Cardio
Sets/Reps
5 x 5 @ 8RM
5 x 5 @ 8RM
5 x 5 @ 8RM
5 x 5 @ 8RM
5 x 5 @ 8RM
5 x 5 @ 8RM
Cardio
Sets/Reps
4 x 6 @ 9RM
4 x 6 @ 9RM
4 x 6 @ 9RM
4 x 6 @ 9RM
4 x 6 @ 9RM
4 x 6 @ 9RM
Rest
50 sec.
50 sec.
50 sec.
50 sec.
50 sec.
Cardio
Rest
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
Cardio
Rest
70 sec.
70 sec.
70 sec.
70 sec.
70 sec.
70 sec.
Sets/Reps
6 x 3 @ 6RM
6 x 3 @ 6RM
6 x 3 @ 6RM
6 x 3 @ 6RM
6 x 3 @ 6RM
Cardio
Sets/Reps
5 x 5 @ 8RM
5 x 5 @ 8RM
5 x 5 @ 8RM
5 x 5 @ 8RM
5 x 5 @ 8RM
5 x 5 @ 8RM
Cardio
Sets/Reps
4 x 6 @ 9RM
4 x 6 @ 9RM
4 x 6 @ 9RM
4 x 6 @ 9RM
4 x 6 @ 9RM
4 x 6 @ 9RM
Rest
50 sec.
50 sec.
50 sec.
50 sec.
50 sec.
Cardio
Rest
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
Cardio
Rest
70 sec.
70 sec.
70 sec.
70 sec.
70 sec.
70 sec.
Weight
+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 29
Dips
Front Squats
Chin-Ups
Leg Curls
Seated Calf Raises
Day 30
Day 31
Flat Bench Press
Deadlift
Bent-Over Rows
Skull Crushers
Donkey Calf Raises
Barbell Curls
Day 32
Day 33
Incline DB Press
Back Squats
Upright Rows
Preacher Curls
Weight
+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%
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 15
Dips
Front Squats
Chin-Ups
Leg Curls
Seated Calf Raises
Day 16
Day 17
Flat Bench Press
Deadlift
Bent-Over Rows
Skull Crushers
Donkey Calf Raises
Barbell Curls
Day 18
Day 19
Incline DB Press
Back Squats
Upright Rows
Preacher Curls
Day 20
Day 21
Sets/Reps
6 x 3 @ 6RM
6 x 3 @ 6RM
6 x 3 @ 6RM
6 x 3 @ 6RM
6 x 3 @ 6RM
Cardio
Sets/Reps
5 x 5 @ 8RM
5 x 5 @ 8RM
5 x 5 @ 8RM
5 x 5 @ 8RM
5 x 5 @ 8RM
5 x 5 @ 8RM
Cardio
Sets/Reps
4 x 6 @ 9RM
4 x 6 @ 9RM
4 x 6 @ 9RM
4 x 6 @ 9RM
4 x 6 @ 9RM
4 x 6 @ 9RM
Off
Off
Rest
50 sec.
50 sec.
50 sec.
50 sec.
50 sec.
Cardio
Rest
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
Cardio
Rest
70 sec.
70 sec.
70 sec.
70 sec.
70 sec.
70 sec.
Off
Off
Day 36
Dips
Front Squats
Chin-Ups
Leg Curls
Seated Calf Raises
Day 37
Day 38
Flat Bench Press
Deadlift
Bent-Over Rows
Skull Crushers
Donkey Calf Raises
Barbell Curls
Day 39
Day 40
Incline DB Press
Back Squats
Upright Rows
Preacher Curls
Sets/Reps
6 x 3 @ 6RM
6 x 3 @ 6RM
6 x 3 @ 6RM
6 x 3 @ 6RM
6 x 3 @ 6RM
Cardio
Sets/Reps
5 x 5 @ 8RM
5 x 5 @ 8RM
5 x 5 @ 8RM
5 x 5 @ 8RM
5 x 5 @ 8RM
5 x 5 @ 8RM
Cardio
Sets/Reps
4 x 6 @ 9RM
4 x 6 @ 9RM
4 x 6 @ 9RM
4 x 6 @ 9RM
4 x 6 @ 9RM
4 x 6 @ 9RM
Rest
50 sec.
50 sec.
50 sec.
50 sec.
50 sec.
Cardio
Rest
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
Cardio
Rest
70 sec.
70 sec.
70 sec.
70 sec.
70 sec.
70 sec.
Weight
+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%
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 27
Day 28
Off
Off
Off
Off
Day 34
Day 35
Off
Off
Off
Off
Day 41
Day 42
Off
Off
Off
Off
Perfect 10
by Chad Waterbury
Wk 1 - Day 1
Sets/Reps
Rest
6 x 3 @ 6RM
70 s
6 x 3 @ 6RM
70 s
Wk 1 - Day 2
Off
Wk 1 - Day 3
Sets/Reps
Rest
3x10 @ 12 RM
120 s
3x10 @ 12 RM
120 s
Wk 1 - Day 4
Wk 1 - Day 5
Wt.
Wk 2 - Day 1
Wk 2 - Day 2
Wt.
Wk 2 - Day 3
Off
Sets/Reps
Rest
5x5 @ 8 RM
90 s
Wk 2 - Day 4
5x5 @ 8 RM
90 s
Wk 2 - Day 5
Wk 1 - Day 6
Off
Wk 1 - Day 7
Off
Wt.
Wk 2 - Day 6
Wk 3 - Day 1
Wk 3 - Day 2
Wk 3 - Day 3
Wk 3 - Day 4
Wk 3 - Day 5
Wk 3 - Day 6
Wk 3 - Day 7
Wk 5 - Day 1 - AM
Wk 5 - Day 1 - PM
Wk 5 - Day 2
Wk 5 - Day 3 - AM
Wk 5 - Day 3 - PM
Wk 5 - Day 4
Wk 5 - Day 5 - AM
Wk 5 - Day 5 - PM
Sets/Reps
Rest
8x3 @ 6RM
70 s
8x3 @ 6RM
70 s
Wt.
Off
180 s
2x25 @ 28RM
180 s
70 s
7x3 @ 6RM
70 s
Sets/Reps
Rest
2x25 @ 28RM
180 s
2x25 @ 28RM
180 s
Sets/Reps
Rest
4x10 @ 12RM
120 s
4x10 @ 12RM
120 s
Sets/Reps
Rest
6x5 @ 8RM
90 s
6x5 @ 8RM
90 s
Off
Rest
3x3 @ 5RM
70 s
3x3 @ 5RM
70 s
Sets/Reps
Rest
120 s
Wt.
Wk 4 - Day 4
5x10 @ 12RM
120 s
Wk 4 - Day 5
Off
Wt.
Wt.
Wt.
Wt.
Off
Sets/Reps
Wk 4 - Day 3
Wt.
Off
Wk 2 - Day 7
5x10 @ 12RM
Wt.
Off
Sets/Reps
Rest
3x8 @ 12RM
120 s
3x8 @ 12RM
120 s
Wt.
Off
Sets/Reps
Rest
2x12 @ 15RM
90 s
2x12 @ 15RM
90 s
Sets/Reps
Rest
7x5 @ 8 RM
90 s
Wk 4 - Day 6
Off
7x5 @ 8 RM
90 s
Wk 4 - Day 7
Off
Wt.
Off
2x25 @ 28RM
180 s
2x25 @ 28RM
180 s
Off
Sets/Reps
Rest
3x3 @ 5RM
70 s
3x3 @ 5RM
70 s
Sets/Reps
Rest
3x8 @ 12RM
120 s
3x8 @ 12RM
120 s
Wt.
Wt.
Off
Wk 6 - Day 1
Wk 6 - Day 1 - PM
Wk 6 - Day 2
Sets/Reps
Rest
2x12 @ 15RM
90 s
2x12 @ 15RM
90 s
Sets/Reps
Rest
3x5 @ 8RM
90 s
3x5 @ 8RM
90 s
Wt.
Wk 6 - Day 3 - AM
Wt.
Wk 6 - Day 3 - PM
Off
Sets/Reps
Rest
2x25 @ 28RM
180 s
2x25 @ 28RM
180 s
Sets/Reps
Rest
1x12 @ 12 RM
NA
1x12 @ 12 RM
NA
Wk 5 - Day 6
Off
Wk 5 - Day 7
Off
Wt.
Wk 6 - Day 4
Wk 6 - Day 5 - AM
Wt.
Wk 6 - Day 5 - PM
Wk 6 - Day 6
Wk 6 - Day 7
Wk 7 - Day 1 - AM
Rest
Wk 4 - Day 1
Wk 4 - Day 2
2x25 @ 28RM
Sets/Reps
7x3 @ 6RM
Sets/Reps
Rest
3x8 @ 10RM
90 s
Wt.
Wk 9 - Day 1 - AM
Sets/Reps
Rest
4x3 @ 5RM
70 s
4x3 @ 5RM
70 s
Sets/Reps
Rest
4x8 @ 12RM
120 s
4x8 @ 12RM
120 s
Sets/Reps
Rest
2x25 @ 28RM
180 s
2x25 @ 28RM
180 s
Sets/Reps
Rest
3x12 @ 15RM
90 s
3x12 @ 15RM
90 s
Sets/Reps
Rest
4x5 @ 8 RM
90 s
4x5 @ 8 RM
90 s
Wt.
Wt.
Wt.
Wt.
Wt.
Off
Sets/Reps
Rest
4x3 @ 6RM
70 s
4x3 @ 6RM
70 s
Sets/Reps
Rest
1x15 @ 15 RM
NA
1x15 @ 15 RM
NA
Sets/Reps
Rest
2x25 @ 28RM
180 s
2x25 @ 28RM
180 s
Wt.
Wt.
Wt.
Off
Sets/Reps
Rest
3x5 @ 7RM
70 s
Wt.
Wk 7 - Day 1 - PM
Wk 7 - Day 2
Wk 7 - Day 3 - AM
Wk 7 - Day 3 - PM
Wk 7 - Day 4
Wk 7 - Day 5 - AM
Wk 7 - Day 5 - PM
Wk 7 - Day 6
Wk 7 - Day 7
3x8 @ 10RM
90 s
Sets/Reps
Rest
2x20 @ 24RM
180 s
2x20 @ 24RM
180 s
Sets/Reps
Rest
2x25 @ 28RM
180 s
2x25 @ 28RM
180 s
Sets/Reps
Rest
3x3 @ 5RM
70 s
3x3 @ 5RM
70 s
Sets/Reps
Rest
3x12 @ 15RM
120 s
3x12 @ 15RM
120 s
Sets/Reps
Rest
2x25 @ 28RM
180 s
2x25 @ 28RM
180 s
Sets/Reps
Rest
3x3 @ 5RM
70 s
3x3 @ 5RM
70 s
Sets/Reps
Rest
1x10 @ 10 RM
NA
1x10 @ 10 RM
NA
Sets/Reps
Rest
2x25 @ 28RM
180 s
2x25 @ 28RM
180 s
Off
Wt.
Wt.
Wt.
Wt.
Wt.
Wt.
Wt.
Wt.
Wk 9 - Day 1 - PM
Wk 9 - Day 2
Wk 9 - Day 3 - AM
Wk 9 - Day 3 - PM
Wk 9 - Day 4
Wk 9 - Day 5 - AM
Wk 9 - Day 5 - PM
Wk 9 - Day 6 - AM
Wk 9 - Day 6 - PM
Wk 9 - Day 7
3x5 @ 7RM
70 s
Sets/Reps
Rest
2x15 @ 18RM
120 s
2x15 @ 18RM
120 s
Sets/Reps
Rest
2x25 @ 28RM
180 s
2x25 @ 28RM
180 s
Sets/Reps
Rest
3x3 @ 5RM
70 s
3x3 @ 5RM
70 s
Sets/Reps
Rest
2x20 @ 22RM
180 s
2x20 @ 22RM
180 s
Sets/Reps
Rest
2x25 @ 28RM
180 s
2x25 @ 28RM
180 s
Sets/Reps
Rest
3x10 @ 12RM
120 s
3x10 @ 12RM
120 s
Sets/Reps
Rest
6x3 @ 5 RM
90 s
6x3 @ 5 RM
90 s
Sets/Reps
Rest
2x25 @ 28RM
180 s
2x25 @ 28RM
180 s
Sets/Reps
Rest
1x50 @ 50 RM
NA
1x50 @ 50 RM
NA
Off
Wt.
Wt.
Wt.
Wt.
Wt.
Wt.
Wt.
Wt.
Wt.
Waterbury High Frequency System

by Chad Waterbury
WHFS Phase 1: Establish Frequency Stimulus
Duration: 2 Weeks
Day 1
A1 Back Squat
A2 Bent Over Rows or Seated Cable Rows
B1 DB Military Press
B2 Lunges
C1 Standing Calf Raises
C2 Incline Bench Press
Day 2
A1 Deadlifts
A2 Dips or Decline Bench Press
B1 Chin-ups or Pulldowns
B2 DB Triceps Extension
C1 Seated Calf Raise or Donkey Calf Raise
C2 Reverse Crunch
Day 3
< 20 min. medium intensity cardio
Day 4
A1 Back Squat
B1 BB Military Press
B2 Split Squats
Day 5
A1 Deadlifts
B1 Pull-ups or Pulldowns
B2 BB Skull Crushers
C2 Swiss Ball Crunches
Day 6/7
Sets/Reps
4/6 @ 8 RM
4/6 @ 8 RM
4/6 @ 8 RM
4/6 @ 8 RM
4/6 @ 8 RM
4/6 @ 8 RM
Sets/Reps
3/12 @ 14 RM
3/12 @ 14 RM
3/12 @ 14 RM
3/12 @ 14 RM
3/12 @ 14 RM
3/12 @ 14 RM
Sets/Reps
Rest
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
Rest
75 sec.
75 sec.
75 sec.
75 sec.
75 sec.
75 sec.
Rest
Sets/Reps
3/12 @ 14 RM
3/12 @ 14 RM
3/12 @ 14 RM
3/12 @ 14 RM
3/12 @ 14 RM
3/12 @ 14 RM
Sets/Reps
4/6 @ 8 RM
4/6 @ 8 RM
4/6 @ 8 RM
4/6 @ 8 RM
4/6 @ 8 RM
4/6 @ 8 RM
Sets/Reps
Rest
75 sec.
75 sec.
75 sec.
75 sec.
75 sec.
75 sec.
Rest
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
Rest
Weight Day 8
A1 Back Squat
B2 Lunges
Weight Day 9
A1 Deadlifts
C2 Reverse Crunch
Weight Day 10
Weight Day 11
A1 Back Squat
B2 Split Squats
Weight Day 12
A1 Deadlifts
Weight Day 13/14
Sets/Reps
5/6 @ 8 RM
5/6 @ 8 RM
5/6 @ 8 RM
5/6 @ 8 RM
5/6 @ 8 RM
5/6 @ 8 RM
Sets/Reps
3/12 @ 14 RM
3/12 @ 14 RM
3/12 @ 14 RM
3/12 @ 14 RM
3/12 @ 14 RM
3/12 @ 14 RM
Sets/Reps
Rest
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
Rest
75 sec.
75 sec.
75 sec.
75 sec.
75 sec.
75 sec.
Rest
Sets/Reps
4/12 @ 14 RM
4/12 @ 14 RM
4/12 @ 14 RM
4/12 @ 14 RM
4/12 @ 14 RM
4/12 @ 14 RM
Sets/Reps
5/6 @ 8 RM
5/6 @ 8 RM
5/6 @ 8 RM
5/6 @ 8 RM
5/6 @ 8 RM
5/6 @ 8 RM
Sets/Reps
Rest
75 sec.
75 sec.
75 sec.
75 sec.
75 sec.
75 sec.
Rest
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
Rest
Weight
Weight
Weight
Weight
Weight
Weight
WHFS Phase 2: Max Motor Recruitment 1

Duration: 1 Week
Day 1
Back Squat
Bench Press
Lying DB Triceps Extension
Day 2
Deadlifts
Chin-ups or Pulldowns
Hammer Curls
Day 3
OFF
Day 4
Front Squat
BB Military Press
Dips or Decline Bench Press
Day 5
OFF
Day 6
Deadlifts
Seated or Chest-Supported Rows
BB Bicep Curls
Day 7
OFF
Sets/Reps
Work up to 5 RM
Work up to 5 RM
Work up to 5 RM
Sets/Reps
Work up to 5 RM
Work up to 5 RM
Work up to 5 RM
Sets/Reps
Rest
Note
Note
Note
Rest
Note
Note
Note
Rest
Weight
Sets/Reps
Work up to 5 RM
Work up to 5 RM
Work up to 5 RM
Sets/Reps
Rest
Note
Note
Note
Rest
Weight
Sets/Reps
Work up to 5 RM
Work up to 5 RM
Work up to 5 RM
Sets/Reps
Rest
Note
Note
Note
Rest
Weight
Weight
Weight
Weight
Weight
WHFS Phase 3: Augment Frequency Stimulus

Duration: 2 weeks
Day 1 AM
A1 Back Squat
B2 Lunges
Day 1 PM
A1 Back Squat
B2 Split Squats
Day 2
A1 Deadlifts
C2 Reverse Crunch
Day 3
Day 4
A1 Front Squat or BB Hack Squat
A2 Upright Rows
B1 DB Side Raise
B2 Leg Curls
C1 Bench Press
C2 Barbell Curls
Day 5 AM
A1 Deadlifts
C2 Reverse Crunch
Day 5 PM
A1 Deadlifts
A2 DB Bench Press
Day 6/7
Sets/Reps
3/6 @ 8 RM
3/6 @ 8 RM
3/6 @ 8 RM
3/6 @ 8 RM
3/6 @ 8 RM
3/6 @ 8 RM
Sets/Reps
2/12 @ 14 RM
2/12 @ 14 RM
2/12 @ 14 RM
2/12 @ 14 RM
2/12 @ 14 RM
2/12 @ 14 RM
Sets/Reps
4/6 @ 8 RM
4/6 @ 8 RM
4/6 @ 8 RM
4/6 @ 8 RM
4/6 @ 8 RM
4/6 @ 8 RM
Sets/Reps
Rest
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
Rest
75 sec.
75 sec.
75 sec.
75 sec.
75 sec.
75 sec.
Rest
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
Rest
Sets/Reps
3/12 @ 14 RM
3/12 @ 14 RM
3/12 @ 14 RM
3/12 @ 14 RM
3/12 @ 14 RM
3/12 @ 14 RM
Sets/Reps
3/6 @ 8 RM
3/6 @ 8 RM
3/6 @ 8 RM
3/6 @ 8 RM
3/6 @ 8 RM
3/6 @ 8 RM
Sets/Reps
2/12 @ 14 RM
2/12 @ 14 RM
2/12 @ 14 RM
2/12 @ 14 RM
2/12 @ 14 RM
2/12 @ 14 RM
Sets/Reps
Rest
75 sec.
75 sec.
75 sec.
75 sec.
75 sec.
75 sec.
Rest
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
Rest
75 sec.
75 sec.
75 sec.
75 sec.
75 sec.
75 sec.
Rest
Weight Day 8 AM
A1 Back Squat
B2 Lunges
Weight Day 8 PM
A1 Back Squat
B2 Split Squats
Weight Day 9
A1 Deadlifts
C2 Reverse Crunch
Weight Day 10
Weight Day 11
A1 Back Squat
B2 Split Squats
Weight Day 12 AM
A1 Deadlifts
Day 12 PM
A1 Deadlifts
A2 DB Bench Press
Weight Day 13/14
Sets/Reps
4/6 @ 8 RM
4/6 @ 8 RM
4/6 @ 8 RM
4/6 @ 8 RM
4/6 @ 8 RM
4/6 @ 8 RM
Sets/Reps
3/12 @ 14 RM
3/12 @ 14 RM
3/12 @ 14 RM
3/12 @ 14 RM
3/12 @ 14 RM
3/12 @ 14 RM
Sets/Reps
5/6 @ 8 RM
5/6 @ 8 RM
5/6 @ 8 RM
5/6 @ 8 RM
5/6 @ 8 RM
5/6 @ 8 RM
Sets/Reps
Rest
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
Rest
75 sec.
75 sec.
75 sec.
75 sec.
75 sec.
75 sec.
Rest
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
Rest
Sets/Reps
4/12 @ 14 RM
4/12 @ 14 RM
4/12 @ 14 RM
4/12 @ 14 RM
4/12 @ 14 RM
4/12 @ 14 RM
Sets/Reps
4/6 @ 8 RM
4/6 @ 8 RM
4/6 @ 8 RM
4/6 @ 8 RM
4/6 @ 8 RM
4/6 @ 8 RM
Sets/Reps
3/12 @ 14 RM
3/12 @ 14 RM
3/12 @ 14 RM
3/12 @ 14 RM
3/12 @ 14 RM
3/12 @ 14 RM
Sets/Reps
Rest
75 sec.
75 sec.
75 sec.
75 sec.
75 sec.
75 sec.
Rest
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
Rest
75 sec.
75 sec.
75 sec.
75 sec.
75 sec.
75 sec.
Rest
Weight
Weight
Weight
Weight
Weight
Weight
Weight
Weight
WHFS Phase 4: Max Motor Recruitment 2

Duration: 1 week
Day 1
Back Squat
Bench Press
Lying DB Triceps Extension
Day 2
Deadlifts
Chin-ups or Pulldowns
Hammer Curls
Day 3
OFF
Day 4
Front Squat
BB Military Press
Dips or Decline Bench Press
Day 5
OFF
Day 6
Deadlifts
Seated or Chest-Supported Rows
BB Bicep Curls
Day 7
OFF
Sets/Reps
Work up to 3 RM
Work up to 3 RM
Work up to 3 RM
Sets/Reps
Work up to 3 RM
Work up to 3 RM
Work up to 3 RM
Sets/Reps
Rest
Note
Note
Note
Rest
Note
Note
Note
Rest
Weight
Sets/Reps
Work up to 3 RM
Work up to 3 RM
Work up to 3 RM
Sets/Reps
Rest
Note
Note
Note
Rest
Weight
Sets/Reps
Work up to 3 RM
Work up to 3 RM
Work up to 3 RM
Sets/Reps
Rest
Note
Note
Note
Rest
Weight
Weight
Weight
Weight
Weight
WHFS Phase 5: Peak Frequency Stimulus

Duration: 2 weeks
Day 1 AM
A1 BB Military Press
A2 Front Squat
B1 Chins or Supinated Grip Pulldowns
B2 Lying DB Triceps Extension
C2 Hanging Leg Raise
Day 1 PM
A1 DB Incline Bench Press
A2 BB Back Squat
B2 Triceps Pressdown or Overhead DB Extension
C1 Donkey Calf Raises
C2 Reverse Crunch
Day 2 AM
A1 Deadlifts
A2 Dips
B1 Seated Cable or Chest-Supported Rows
B2 Standing Hammer Curls
C1 Seated Calf Raise
C2 External Rotation
Day 2 PM
A1 DB Romanian Deadlifts
A2 Decline DB Bench Press
B2 Standing Barbell Curls
Day 3
OFF
Day 4 PM
A1 Chins or Supinated Grip Pulldowns
A2 Triceps Pressdown or Overhead DB Extension
B1 DB Incline Bench Press
B2 BB Back Squat
C2 Reverse Crunch
Day 4 AM
A2 DB Skull Crushers
B2 Front Squat or Hack Squat
Day 5 AM
A1 BB Bench Press
A2 Seated Cable or Chest-Supported Rows
B1 DB Romanian Deadlifts
B2 Standing Reverse Curls
Day 5 PM
A1 DB Bench Press
B1 Deadlifts
B2 Standing BB Bicep Curls
Sets/Reps
4/4 @ 6 RM
4/4 @ 6 RM
4/4 @ 6 RM
4/4 @ 6 RM
4/4 @ 6 RM
4/4 @ 6 RM
Sets/Reps
2/12 @ 14 RM
2/12 @ 14 RM
2/12 @ 14 RM
2/12 @ 14 RM
2/12 @ 14 RM
2/12 @ 14 RM
Sets/Reps
4/3 @ 5 RM
4/3 @ 5 RM
4/3 @ 5 RM
4/3 @ 5 RM
4/3 @ 5 RM
4/3 @ 5 RM
Sets/Reps
2/14 @ 16 RM
2/14 @ 16 RM
2/14 @ 16 RM
2/14 @ 16 RM
2/14 @ 16 RM
2/14 @ 16 RM
Sets/Reps
Rest
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
Rest
75 sec.
75 sec.
75 sec.
75 sec.
75 sec.
75 sec.
Rest
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
Rest
75 sec.
75 sec.
75 sec.
75 sec.
75 sec.
75 sec.
Rest
Sets/Reps
4/3 @ 5 RM
4/3 @ 5 RM
4/3 @ 5 RM
4/3 @ 5 RM
4/3 @ 5 RM
4/3 @ 5 RM
Sets/Reps
2/14 @ 16 RM
2/14 @ 16 RM
2/14 @ 16 RM
2/14 @ 16 RM
2/14 @ 16 RM
2/14 @ 16 RM
Sets/Reps
4/4 @ 6 RM
4/4 @ 6 RM
4/4 @ 6 RM
4/4 @ 6 RM
4/4 @ 6 RM
4/4 @ 6 RM
Sets/Reps
2/12 @ 14 RM
2/12 @ 14 RM
2/12 @ 14 RM
2/12 @ 14 RM
2/12 @ 14 RM
2/12 @ 14 RM
Rest
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
Rest
75 sec.
75 sec.
75 sec.
75 sec.
75 sec.
75 sec.
Rest
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
Rest
75 sec.
75 sec.
75 sec.
75 sec.
75 sec.
75 sec.
Weight Day 1 AM
A1 BB Military Press
A2 Front Squat
B2 Lying DB Triceps Extension
Weight Day 1 PM
A1 DB Incline Bench Press
A2 BB Back Squat
B2 Triceps Pressdown or Overhead DB Extension
C2 Reverse Crunch
Weight Day 2 AM
A1 Deadlifts
A2 Dips
B2 Standing Hammer Curls
Weight Day 2 PM
A1 DB Romanian Deadlifts
A2 Decline DB Bench Press
B2 Standing Barbell Curls
Weight Day 3
OFF
Weight Day 4 PM
A2 Triceps Pressdown or Overhead DB Extension
B1 DB Incline Bench Press
B2 BB Back Squat
C2 Reverse Crunch
Weight Day 4 AM
A2 DB Skull Crushers
B2 Front Squat or Hack Squat
Weight Day 5 AM
A1 BB Bench Press
B1 DB Romanian Deadlifts
B2 Standing Reverse Curls
Weight Day 5 PM
A1 DB Bench Press
B1 Deadlifts
B2 Standing BB Bicep Curls
Sets/Reps
5/4 @ 6 RM
5/4 @ 6 RM
5/4 @ 6 RM
5/4 @ 6 RM
5/4 @ 6 RM
5/4 @ 6 RM
Sets/Reps
3/12 @ 14 RM
3/12 @ 14 RM
3/12 @ 14 RM
3/12 @ 14 RM
3/12 @ 14 RM
3/12 @ 14 RM
Sets/Reps
5/3 @ 5 RM
5/3 @ 5 RM
5/3 @ 5 RM
5/3 @ 5 RM
5/3 @ 5 RM
5/3 @ 5 RM
Sets/Reps
3/14 @ 16 RM
3/14 @ 16 RM
3/14 @ 16 RM
3/14 @ 16 RM
3/14 @ 16 RM
3/14 @ 16 RM
Sets/Reps
Rest
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
Rest
75 sec.
75 sec.
75 sec.
75 sec.
75 sec.
75 sec.
Rest
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
Rest
75 sec.
75 sec.
75 sec.
75 sec.
75 sec.
75 sec.
Rest
Weight
Sets/Reps
5/3 @ 5 RM
5/3 @ 5 RM
5/3 @ 5 RM
5/3 @ 5 RM
5/3 @ 5 RM
5/3 @ 5 RM
Sets/Reps
3/14 @ 16 RM
3/14 @ 16 RM
3/14 @ 16 RM
3/14 @ 16 RM
3/14 @ 16 RM
3/14 @ 16 RM
Sets/Reps
5/4 @ 6 RM
5/4 @ 6 RM
5/4 @ 6 RM
5/4 @ 6 RM
5/4 @ 6 RM
5/4 @ 6 RM
Sets/Reps
3/12 @ 14 RM
3/12 @ 14 RM
3/12 @ 14 RM
3/12 @ 14 RM
3/12 @ 14 RM
3/12 @ 14 RM
Rest
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
Rest
75 sec.
75 sec.
75 sec.
75 sec.
75 sec.
75 sec.
Rest
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
60 sec.
Rest
75 sec.
75 sec.
75 sec.
75 sec.
75 sec.
75 sec.
Weight
Weight
Weight
Weight
Weight
Weight
Weight
Weight
Day 6/7
OFF
Sets/Reps
Rest
Weight Day 6/7

OFF
Sets/Reps
Rest
Weight
General Physical Preparedness (GPP

by Chad Waterbury
Original Article Can be Found on T-Nation @ http://www.t-nation.com/readTo
GPP Exercise
Hybrid 1 (Alternate Push-up / Pull-up)
Hybrid 2 (Alternate Sit-up / Jump / Squat)
Walking Lunges (hands behind head)
180 / 120
180 / 120
120 / 120
* Reduce rest period by 10 secs every FOURTH workout
Duration / Rest* (secs)

120 / 120
90 / 120
180 / 120
180 / 120
120 / 120
60 / 120
P) ASAP
pic.do?id=468125
Suggested Order of Programs

Date Posted Link
ABBH I
Anti-Bodybuilding Hypertrophy I
16-Jan-03 http://www.t-nation.com/findArticle.do?article=244anti2
ABBH II Anti-Bodybuilding Hypertrophy II
1-Apr-04 http://www.t-nation.com/findArticle.do?article=307hyper2
SFM
Strength Focused Mesocycle
10-Aug-04 http://www.t-nation.com/readTopic.do?id=485341
SOB
SOB Training
10-Feb-05 http://www.t-nation.com/readTopic.do?id=561180
TTT
Triple Total Training
14-Jul-04 http://www.t-nation.com/readTopic.do?id=476508
HH
Hybrid Hypertrophy
8-Mar-05 http://www.t-nation.com/readTopic.do?id=580380
WM
Waterbury Method
20-Dec-04 http://www.t-nation.com/readTopic.do?id=534922
TBT
Total Body Training
11-Oct-04 http://www.t-nation.com/readTopic.do?id=508031
PFM
Primed For Muscle
19-May-05 http://www.t-nation.com/readTopic.do?id=635888
QD
Quattro Dynamo
1-Jan-04 http://www.t-nation.com/readTopic.do?id=459216
SC
Singles Club
16-Apr-04 http://www.t-nation.com/readTopic.do?id=459290
BBB
Big Boy Basics
24-Oct-03 http://www.t-nation.com/readTopic.do?id=459533
Comment
Increase size & strength
Strength increase
Good conditioning
NB3
OSC
ART
LFGB
GPP
Fat Loss or in season football, etc

Fat Loss & Overall Conditioning
Next Big Three

13-Dec-01* http://www.t-nation.com/readTopic.do?id=459914
Outlaw Strength & Conditioning
20-Feb-03 http://www.t-nation.com/readTopic.do?id=459262
The Art Of Waterbury
18-Jul-05 http://www.t-nation.com/readTopic.do?id=693794
Lift Fast Get Big
6-Dec-04 http://www.t-nation.com/readTopic.do?id=529331
General Physical Preparedeness 21-Jun-04 http://www.t-nation.com/readTopic.do?id=468125
* Article date is as shown on T-Nation posting, believed to have been posted during 2004
Strength increase

Chad Waterbury's Programs PDF

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Chad Waterbury's Programs PDF

Uploaded by

Copyright:

Available Formats

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)

Strength Focused Mesocycle

Triple Total Training

Rest Weight Day 8

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

Total Body Training (Page 1)

Week 3 (Straight Sets)

Total Body Training (Page 2)

Week 7 (Straight Sets)

Total Body Training (Page 3)

Single-Joint (SJ) Exercises Master List

Primed For Muscle

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

The Art of Waterbury

Day 13 (80%of 1RM)

Day 7 (80%of 1RM)

Day 19 (80%of 1RM)

Lift Fast Get Big

Rest Weight Day 8

Waterbury High Frequency System

WHFS Phase 2: Max Motor Recruitment 1

WHFS Phase 3: Augment Frequency Stimulus

WHFS Phase 4: Max Motor Recruitment 2

WHFS Phase 5: Peak Frequency Stimulus

Weight Day 6/7

General Physical Preparedness (GPP

* Reduce rest period by 10 secs every FOURTH workout

Duration / Rest* (secs)

Suggested Order of Programs

Fat Loss or in season football, etc

Next Big Three

You might also like