Routines

A word about spotting

Note: Rickey Dale Crain's routines have been taken, with permission, from his weekly newsletter. Rickey's newsletter is free and recommended reading. Email Rickey Dale Crain to recieve his newsletter.
Also MANY THANKS to Dan Long for putting together the spreadsheets available on this page!

Jeff McVicar has contributed a max rep chart.
500 pounds and under
Over 500 pounds

A bench routine suggested by Mike H (Powerlifting and strength)

Intermediate Workout, written by Jesse Jobe

Routines from Rickey Dale Crain
Suggested routine from RDC's newsletters
(Powerlifting and general strength)
Another Deadlift Routine from RDC
Rickey Dale Crain's Box Squatting Routine
(Powerlifting and Strength)
RDC's Benchpress Routine
(Powerlifting and strength)
RDC's Maniac Deadlift Routine (downloadable spreadsheet)

2 Day split Push/Pull Workout Routine Contributed by Jeff Finlayson
(This is a general workout plan.  It may be useful to a lifter changing fromdoing full body workouts)
Another Variation of this routine

Suggested plan for the intermediate lifter Contributed by Chris Morris
(general strength and size)
HIIT Routine Contributed by Chris Morris
(great for cardio fitness and weight loss)

Benchpress form description and routine from Bob Mann
(a good way for the intermediate to advanced lifter to build a great benchpress)

Basic Full Body HIT Routine Contributed by John P
(mostly size)

Basic Push Pull W/ Double Leg Days Contributed by John P
(Good Intermediate Routine for general size and strength)

12 Week program for size and strength Contributed by James Kothrade

Hybrid 3x3 routine written by Wade Hanna

13 week peaking cycle Contributed by Joseph Russo
(you need excel software for this one)

15 week peaking cycle Contributed by Bryan Getchell
(you need excel software for this one)

Foundation Program Contributed by Eric Stone
14 Week Peaking Routines Contributed By Eric Stone

Links to the HST routine
Links contributed by D. A. Hammal
Haycock's HST can be found at these websites:
http://www.geocities.com/alanmcclure3/hst_faq.html
http://www.hypertrophy-specific.com/hst_index.html
Escalating Density Training (EDT, part of Charles Staley's new Q2 periodization program)
http://www.testosterone.net/articles/196dens2.html

A bench routine suggested by Mike H

This routine is based on a 1 rep max(RAW).
Your first heavy max will feel heavy but you WILL have the strength to push the weight up.Try it and see what it does for you.
Stay strong and keep lifting...........Mike

40% 12 reps
75% 6 reps
100% or new max pr
95%-100% 1 rep
95%-100% 1 rep
85%-90% 4 reps
65%-75% 8 reps
65%-75% to failure
 

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A suggested Routine from RDC's news letter
this is a powerlifters regiment...but i use it for strength training for athletes also......as i have always included plyos and sprints in my routines...

monday
bench press
lock out bench press
decline bench press
cambered bar bench press
(sometimes dips and/or weighted dips/and even reverse grip bench presses)
ab work

tuesday
squat
pause squat
step-ups (or jump squats)
(sometimes power snatches/power cleans)
leg curls
calf work
ab work
plyos

wednesday
sprints/agility work

thursday
close grip bench press
db incline bench press
front lateral raises
side lateral raises
bent over lateral raises
(sometimes weighted dips)
ab work

friday
deadlift (sumo and conventional)
deadlift off of a box (long pull-not stiff legged)
(sometimes lock outs)
lat pulls or t-bar rows
leg curls
calf work
db curls (at least 1-2 sets a year...just kidding) (remember curls are for the girls-unless you are married)
ab work
agility work/tire pulls/overstrides

simple but sweet... and just the basics...nothing fancy and to the point.....
good luck...

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Box Squatting Routine

more and more lifters seem to be interested in doing squat workouts with or on a box......below is the "original" box squat workout i developed in the mid seventies...it was derived
from george frenn who made heavy box squatting more popular than it had ever been......
his workouts were developed in the late 60's.......so the workout is not a new one but is a revival
of an old one..that still works incredibly well....

the workout is a combination of heavy box squats....regular squats and 3 second
pause squats......it is one of the toughest workouts ever utilized by me or my
workout partners.......the box height should be about 2-4 inches above parallel
(with at least 2-3 spotters when going heavy)....

when doing box squats there are two styles.....in the first you sit down on the bench...rock
back a bit and then forward and up...in the second style you do a touch-n-go.....either way is
acceptable and it is totally your preference..... always tighten that belt extremely tight...it will help support and take the pressure off of the lower back alot.....

below find a 16 week workout with appropiate warmups.......ending up with a 550 x 10 on the
box..which would make one good for about 550-570 single (or perhaps more)...
Click here for an excel spreadsheet with all of the percentages embedded
To use the excel sheet simply replace the max on the sheet with your desired 3 rep max.

warmups
145 x 10
145 x 5
235 x 3
235 x 1
week 16           week 15           week 14            week 13            week 12            week 11
320 x 1             325 x 1             325 X 1             325 X 1              325 x 1              325 x 1
400 x 10 box    410 x 10 box   375 X 1             380 X 1              385 x 1              390 x 1
350 x 5             360 x 5             420 X 10 box    430 X 10 box     440 x 10 box    450 x 10 box
300 x 5-3 sec   310 x 5-3 sec  370 x 5             380 X 5              390 x 5              400 x 5
 320 x 5-3 sec   330 X 5-3 sec   340 x 5-3 sec   350 5-3sec 360 x 5-3 sec 360 x 5-3 sec
week 10           week 9              week 8              week 7               week 6              week 5
325 x 1             325 x 1             325 x 1             325 x 1              325 x 1              325 x 1
395 x 1             400 x 1             405 x 1              410 x 1              415 x 1              415 x 1
460 x 10 box    470 x 10 box   480 x 10 box     490 x 10 box    500 x 10 box    465 x 1
410 x 5             420 x 5             430 x 3              440 x 3              450 x 3              510 x 10 box
370x5-3 sec 380 x 5-3 sec  390 x 3-3 sec   400 x 3-3 sec    410 x 3-3sec       460 x 3
                                                                                                                                    420x3-3 sec
week 4              week 3             week 2                week 1
325 x 1             325 x 1             325 x 1               325 x 1
415 x 1             415 x 1             415 x 1               415 x 1
470 x 1             475 x 1             480 x 1               485 x 1
520 x 10 box    530 x 10           540 x 10 box      550 x 10 box
470 x 3             480 x 3             490 x 3               500 x 3
430 x 3-3 sec   440 x 3-3 sec  450 x 3-3 sec
 

remember on the heavy sets to make sure there is a spotter behind...ready to wrap around the
lifter on a miss......after the 3 heavy sets you probably will be ready to go off in a corner and
die....... if you can make it to the corner....lift heavy...lift hard......

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My Intermediate Workout
By Jesse Jobes a recreational powerlifter
Remember to work ABS everyday with either weight or without.  Keep form perfect on every rep and make sure to use 100% intensity with everything.

Day 1 Bench day
Bench Press  5x5 (Warm-up then do 3 work sets increasingweight each set)
DB presses 3x10
Skullcrushers 3x10
Pushdowns 3x10
Lateral raises (front side bentover) 3x10
Bent over rows or DB rows 4x10

Day 2 Squat day
Squats 5x5 (Warm-up then do 3 work sets at sameweight increase weight each week) Remember to work on picture perfectform every rep
Leg curls 3x10
Hyperextions 4x10  (Add weight if you want to)
Calve raises 5x10

Day 3 Aux bench day
Incline or Decline presses 3x8 (alternate each

week)
DB extensions 3x10
Pressdowns 3x10
Lat pulldowns 4x10
Upright Rows 3x10

Day 4 DL day
Deadlifts 5x5 increase weight each set use Sumo

or Conv.
Powercleans 3x5
Straight leg DL's 3x8
Hyperextions 3x10 (add weight if wanted
 

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2 Day split Push/Pull Workout Routine

Push/Pull Workout Routine

This is a general workout plan.  It can be used for building strength or muscle.

Pull (legs, back, biceps, & calves)
1. Squats (and/or Deadlifts)
2. Pull ups (or Lat pull downs) [optional]
3. Bent over rows (or cable rows)
4. Barbell curls
5. Calf raises  [optional]
6. Side bends

Push (chest, shoulders, triceps)
1. Bench press
2. Shoulder press
3. Incline dumbbell bench press [optional]
4. Skull crushers (or maybe dips)
5. Crunches or sit ups
 

Here is a schedule for doing 3 workouts per week doing each workout an average of
1.5 times per week.

 Week 1, Week 2,
Mon:, Pull, Push,
Wed:, Push, Pull,
Fri:, Pull, Push,

Here is a schedule for 4 workouts per week doing each workout twice a week.

Mon:  Pull
Tue:  Push
Thur: Pull
Fri:  Push

Do both squats and deadlifts or alternate them in pull workouts for more recovery
time.  Going lighter on one lift and regular on the other lift is another option.

Here is an reduced schedule with 4 workouts per week.

Mon: (pull) Squats, Bent over rows, Barbell curls, & Calf raises.
Tue: (push) Bench press, Incline DB bench press, Skull crushers, & Crunches
Wed: agility and/or cardio day (or an off day)
Thur: (pull) Deadlifts, Pull ups, Barbell curls, & Calf raises.
Fri: (push) Bench press, Shoulder press, Dips, & Leg raises
 

Doing each workout more than 2 times a week for a long period of time is not
recommended.

Contact Jeff Finlayson with suggestions for this workout routine.
 

(Jeff Finlayson is a recreational weight trainer with a few years of lifting experience.)

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Another Variation of the above routine

Push/Pull/Legs Routine

This is a general workout plan.  It can be used for building strength or muscle.

Push (chest, shoulders, & triceps)
1. Bench press
2. Shoulder press  (or lateral raises and front raises)
3. Incline bench press (with dumbbells or barbell)    [optional]
4. Triceps exercise (skull crushers, tricep extensions or dips)
5. Sit ups or Leg raises (or other ab exercise)

Pull (upper back, biceps, & forearms)
1. Pull ups  (or Lat pull downs)
2. Bent over rows  (or cable rows)
3. EZ bar or Barbell curls  (or dumbbell standing curls)
4. Reverse grip curls or incline dumbbell curls    [optional]
5. Side bends (or other oblique exercise)

Legs (legs, lower back, & calves)
1a. Squats    (see squat/deadlift note below)
 b. Deadlifts
2.  Leg curls  (or hip/back extensions)
3.  Calf raises, standing
4.  Calf raises, seated    [optional]
5.  Crunches               [optional]

Do both squats and deadlifts or alternate them in leg workouts for more recovery
time.  Going lighter on one lift and normal on the other lift is another option to
alternating them.  Just alternate the lighter lift each workout.

Alternate exercises can be used for the exercises listed above.  The exercises listed
above are some of the better exercises in the author's opinion.

Selection of the reps used should based on the lifter's goals.  Sets of 1-6 reps are
mainly for building strength.  Sets of 8-12 reps are mainly for building muscle.  Sets
of 15 or more reps are mainly for improving muscle endurance.  Do a minimum of 2 sets
on each exercise.  Add an extra set or two for more volume.  But don't do so much
volume that you can't recover by the next workout.

One schedule for doing the 3 workouts is once a week with a monday, wednesday, friday
arrangement.  The workout days can be shifted around if needed.  These workouts can
be done 3 days in a row if needed.

Here is a schedule for doing each workout twice a week.  The days can be shifted
forward or back but the order of the workouts should not be changed.

Sunday:     Pull
Monday:     Legs
Tuesday:    Push
Wednesday:  Pull
Thursday:   Legs
Friday:     Push
Saturday:   rest
 

This twice a week schedule may lead to overtraining.  If this is a problem, reduce
workout volume by eliminating work sets either by dropping an exercise and/or
decreasing the sets per exercise.  The workouts in the second half of the week could be
with lighter weight to allow better recovery.  Another option is going the 1.5 times
per week schedule below.

In between the once and twice a week schedules is this one.  This schedule does each
workout 3 times every 2 weeks for an average of 1.5 times per week.  This works out so each workout is done every 4-6 days.

           Week 1   Week 2
Sunday:     Pull     rest
Monday:     Push     Legs
Tuesday:    Legs     Push
Wednesday:  rest     Pull
Thursday:   Pull     rest
Friday:     Push     Legs
Saturday:   rest     rest

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Another plan for the intermediate lifter (By Chris Morris)

10sets of 3 lifting plan
4 routines either cycled in a Monday, Wednesday, Friday plan or a 1 day on,
1 day off cycle, depending on if you want to work 3 or 4 days a week.

Routine 1 (chest emphasis):
BB Bench 10 sets of 3 reps
DB incline bench 3 sets of 12,10,8 reps
90-degree flyes 3 sets total. 12 reps, 10 reps, 8 reps
Dips 3 sets of 12 reps add weight as needed
Lying triceps extensions 3 sets total. 12 reps, 10 reps, 8 reps

Routine 2 (Back emphasis):
Deadlift 10 sets of 3 reps
Bent over BB rows 10 sets of 3 reps
Pull-ups (wide grip or v-bar) 3 sets of 5-10 reps add weight as needed
Curls (EZ or straight bar) 3 sets total. 12 reps, 10 reps, 8 reps
Reverse grip preacher bench curls 3 sets total. 12 reps, 10 reps, 8 reps
supersetted with
Abs (for the obliques, your choice) 3 sets of 12 reps

Routine 3 (shoulder emphasis):
Clean and Push Press 10 sets of 3 reps
Standing Lateral DB raises 3 sets total. 12 reps, 10 reps, 8 reps
DB bench press 3 sets total. 12 reps, 10 reps, 8 reps
Close grip bench press 3 sets total. 12 reps, 10 reps, 8 reps
Triceps Pushdowns or Skull Crushers 3 sets total. 12 reps, 10 reps, 8 reps

Routine 4 (Leg emphasis):
Squat 10 sets of 3 reps
Straight Leg Deadlift 3 sets total. 12 reps, 10 reps, 8 reps
Bent over BB rows 10 sets of 3 reps
or
Pull-ups (wide grip or v-bar) 3 sets of 5-10 reps ( your choice, can be
rotated each session)
Preacher curl 3 sets total. 12 reps, 10 reps, 8 reps
Incline DB curls 3 sets total. 12 reps, 10 reps, 8 reps
supersetted with
Abs (for the middle abs, your choice of exercise) 3 sets of 12 reps

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A Bench Routine Contributed By Bob Mann
(Bob is a powerlifter who has acheived a 335 bench in competition at 165lbs bodyweight)

First thing to look at is your form on the bench.
In order to maximize your bench it is important to set up properly.
When you set up, put your feet on the bench as you grab the bar. Don't take it off the catches yet.
Lift your torso up by pulling on the bar and firmly drive your shoulders down into the bench while pulling your shoulder blades together.
Put your feet on the floor and try to keep as much of an arch in your back as possible while keeping your butt in contact with the bench.
Now take the bar and fill your lungs with air, pushing your chest as high as you can. Hopefully now the spotter bar will be below your chest.
As you lower the bar, concentrate on pulling it in with your lats. I have heard people describe this as pulling the bar apart or trying to bend the bar.
Keep your elbows in to your sides at about 45 degrees.
As you push the bar off your chest, drive it with the lats as well as the chest. This takes some practice and you should work on this with a lighter weight. We do it using the speed work at 62% of max.

The workout: Here is another routine I ave someone to help them get to 315.
Do your warm ups while pyraniding the weight up to a 3-5 rep max.
Pick a weight you can just get 5 reps with. If you get the five reps, next workout you go up in weight and stay at that weight until you do 5 reps again. The weight should never be more than a 3 rep max. If you can't do 3 reps, drop a bit of weight next time.
Your pyramid, assuming you can do 185 for 5 would look like this.
45x10
95x8
135x5
155x3
185x5

Now you practice your speed work. The idea is to push off as fast as you can from your chest after a competition legal pause and set up.
You do 8 sets of 3 reps starting each set on the minute.
Each rep is done with a pause and an explosive lift. Use as close to 62% of your max as possible.
Example for a lifter who maxes at 225: 225x62% is 139.5 so he would use 140 lbs.

After you have finished that, do your regular assistance work.
Work your triceps hard on the second bech day. If you have trouble recovering doing this in one week, spread it out so you work 3 times a week like this.
Mon - bench
Wed - squat
Fri - dead/back
Mon 2nd bench
Repeat

Our normal routine is
Mon -bench
Tues - squat
Thurs - 2nd bench/triceps
Fri - deads/back

A strong upper back is also important for a good bench. We usually throw in a few sets of lat pulls and rows on the first bench day.

We usually follow this plan for 5 weeks and then do a test week where we just go in and find our new max. We try to add just a little to it each time.

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Basic Full Body HIT Routine
Each set should be done to failure. The next workout should not be performed until one is COMPLETELY recovered from the previous workout. Always warmup before any weight training routine.

Leg Press, 1 X 12,
Hamstring Curl, 1 X 12,
Bent Rows, 1 X 12,
Shoulder Press, 1 X 12,
Goodmorning, 1 X 12,
Bench Press, 1 X 12,
Shrugs, 1 X 12,
Curls, 1 X 12,
Skullcrusher, 1 X 12,
Calf Raises, 1 X 12,
Ab's, 1 X 12,

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Basic Push Pull W/ Double Leg Days
Day 1
Back
Stiff Legged Dead Lifts 2 X 10 (2 sets of 10 reps)
Chin Ups 3 X 6-8
Bent Over Rows 3 X 6-8

Biceps
Concentration Curls 1 X 8
Hammer Curls 1 X 8

Day 2
Legs
Squat's 2 X 15
Power Cleans 2 X 6
Farmer Walks (Until failure)

Day 3
Chest
Flat Bench 3 X 6-8
Incline Bench 2 X 10
Flies 2 X 10

Triceps
Close Grip Bench 1 X 8
Skull Crushers 1 X 8
 

Day 4
Legs
Squat's 2 X 15
Power Cleans 2 X 6
Farmer Walks (Until failure)

Day 5
Chest (MEDIUM)
Flat Bench 2 X 8-10
Decline Bench 2 X 8-10
DB Bench 2 X 8-12

Shoulders
Military Press 3 X 6-8
Lat Raises 2 X 8-10
Shrugs 2 X 8-10

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Adaptation from Rick Gaugler Routine
(contributed by Gabrielle Bové)
The link here will take you to a spread sheet in excel format. This sheet contains the routine that has given me the best gains I have ever made. There are tabs at the bottom of the sheet for squat, benchpress, and deadlift. Just plug in your desired 3 rep max and all of the weights you need to use each week will be auto figured.
For those who squat 300 to 600 pounds, bench 200 to 400 pounds, and deadlift 300 to 600 pounds:
Click here
For those who squat less than 300 pounds, bench less than 200 pounds, and deadlift less than 300 pounds:
Click here
For a Kilo specific spreadsheet:
Click Here
If you squat and deadlift 600 or more, and bench 400 or more:
Click here

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Another Deadlift Routine from RDC!

Here is the deadlift routine I promised a few weeks back....it is designed primarily for the sumo lifter....

the routine was written 20 years ago...but needs to be updated in the area of the warmups.....
so......warmups should be as follows....

145 x 10
145 x 5
245 x 3
245 x 1
etc...(warmups as needed)

then three heavy singles
then the reps.....

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12 Week Program for Size and Strength
Contributed by James Kothrade

This the twelve week program that helped me to put on 20 pounds. Of course,
the eating habits takes credit for a lot of that too. :-) This is a program that anyone can use. I tried to base it for strength and size and it worked for both, for me anyways.

To start off; the first two weeks perform 12-15 reps on all exercises, then two weeks of 10-12 reps, then 8-10 reps, to 6-8 reps then four weeks of 4-6 reps. All warmups are a 10, 3, 1 rep scheme. You may need to add more singles as the weight goes up (or if you already have a suitable warm up, use it). Do a maximum of 6 sets per muscle group (except for a couple). After the four weeks of 4-6 reps, take a week off to completely recuperate the muscles.

Now the days go like this:

Day 1...................Arms
#1 DB hammer curls (5 sets; 3 warm up sets and then 2 working sets)
#2 Seated DB tricep press (same as above)
#3 BB (or ez bar) curls (2 sets)
#4 skull crushers (2 sets)
#5 alt DB curls (2 sets)
#6 reverse grip cable press downs (2 sets)

Day 2..................Legs/Abs (this is the only day that you will do 4-6 reps on the whole routine)
#1 DL (6+ sets with 3 working sets. Depends on how many warm up sets you need here,
but 3 will do until you get into the heavier weights then you will need more)
#2 BB hack squats (3 sets)
#3 Leg press (2 sets)
#4 Leg press calves (2 to 3 sets)
#5 one leg calf raise (2 sets)
#6 some sort of weighted ab exercise (3 sets of 8-10 reps)

NOTE: Now if you plan on doing squats instead of BB hack squats, do one of
two things: 1) alternate heavy squats and the deads each week [I.O.W. Heavy
squats one week then light DL then the other week light squats then heavy
DL] or 2) go light on the squats before the heavy DL each week.

Day 3..............Chest/Delts
#1 BB bench (5 sets; 3 warm up and 2 working sets)
#2 Incline BB (or DB) bench (2 sets)
#3 Decline BB bench (2 sets)
#4 seated DB Military press (2 sets)
#5 side lateral raises (2 sets)
#6 bent over side lateral raises (2 sets)

Day 4....................Back/Traps
#1 pullups (3 sets used for warm ups only)
#2 cable pull down (3 sets)
#3 BB rows (3 sets)
#4 cable rows (2 sets)
#5 BB shrugs (4 sets)

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HIIT ROUTINE

Sprint     Walk
60 SEC 2 MIN
60 SEC 2 MIN
30 SEC 90 SEC
30 SEC 90 SEC
30 SEC 90 SEC
15 SEC 45 SEC
15 SEC 45 SEC
15 SEC 45 SEC
15 SEC 45 SEC
10 SEC 30 SEC
10 SEC 30 SEC
10 SEC 30 SEC
10 SEC 30 SEC
10 SEC 30 SEC

Remember to warm up and cool down, and sprinting is considered ~70% of
your VO2 max, basically put, you should feel like puking when you're
done. While moderate endurance cardio will burn muscle as well as fat,
intervals have been proven in studies to burn more fat and spare more
muscle.

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Eric Stone's Foundational Program

Foundation Program

***Do for 6-8 Weeks before starting a competition peaking cycle

Monday:
  -DB Bench 4 x 8
  -Scull Crushers 4 x 8
  -Ab Curls 4 x 12
  -Side Bends 4 x 12

Tuesday:
  -Seated DB Presses 4 x 8
  -DB Rows 4 x 8
-Front DB Raises 4 x 8
  -DB Arm Curls 4 x 12
  -Rotator Cuff Exercises 4 x 10

Wednesday:
  -Powerlifting Squats 5 x 5
  -Back Extensions 4 x 8
  -Keystone DLs 4 x 8
  -Calve Raises 4 x 12

Thursday:
  -Bench Press 4 x 8
  -JM Press 4 x 8
  -Russian Twists 4 x 12

Friday:
  -Seated DB Presses 4 x 8
  -Lat Pulldowns 4 x 8
  -Front DB Raises 4 x 8
  -DB Arm Curls 4 x 12
  -Rotator Cuff Exercises 4 x 10

Saturday:
  -Deadlifts 5 x 5
  -Back Extensions 4 x 8
  -Zigzag Lunges 4 x 8
  -Calve Raises 4 x 12
 

Eric Stone's Peaking Routines

5 x 5 Peaking Program

Core Lifts:  Squat, Bench, Deadlift
 
 

Week 1: Week 2: Week 3: Week 4: Week 5: Week 6: Week 7: Week 8: Week 9: Week 10: Week 11: Week 12: Week 13: Week 14:

Core Lifts 5 x 5 @ 75% 5 x 5 @ 77% 5 x 5 @ 80% 5 x 5 @ 82% 5 x 5 @ 85% 4 x 4 @ 90% 4 x 4 @ 91% 4 x 4 @ 92% 4 x 4 @ 93% 3 x 3 @ 95% 3 x 3 @ 96% 3 x 3 @ 97% 2 x 2 @ 100% 2 x 2 @ 102%

Assists 4 x 10 4 x 10 4 x 8 4 x 8 4 x 8 4 x 6 4 x 6 4 x 6 4 x 6 4 x 5 4 x 5 n/a n/a n/a

 

Day 1:  Bench, bench assists and  shoulders
Day 2:  Squats, squat assists, upper back and core
Day 3:  Light bench—5 x 2 @ 80%, bench assists and  shoulders
Day 4:  Deadlift, deadlift assists, upper back and core

Bench Assists:  J.M. press, close-grip bench, weighted dips, scull crushers, DB press, incline press, rack lockouts, board press
Shoulders:  DB overhead press, push press, military press, front raises, hanging C&J

Squat Assists:  Pause squats, front squats, split squats, 4-way hip
Deadlift Assists:  Platform DLs, rack pulls, keystone DLs, barbell holds, high pulls
Upper Back:  Lat pulldowns, DB rows, lat rows, pullups
Core Work:  Ab curls, back extentions, Russian twists, side bends
 

Eric's Quick Peaking Cycle

Core Lifts – Squat, Bench, and Deadlift

Warm-up Sets:  1 x 5 @ 50%, 1 x 3 @ 60%, 1 x 1 @ 70%
 
 

Week 1 2 3 4 5 6 7 8

Core Lift 4 x 6 @ 75% 4 x 5 @ 80% 2 x 6 @ 80% 2 x 5 @ 85% 4 x 4 @ 87.5% 4 x 3 @ 90% 2 x 4 @ 90% 2 x 3 @ 95% 3 x 3 @ 97.5% 3 x 2 @ 100%

Assistance Lifts 4 x 8 4 x 8 2 x 8 2 x 6 4 x 6 4 x 6 4 x 5

Day 1:  Bench, bench assists and  shoulders
Day 2:  Squats, squat assists, upper back and core
Day 3:  Light bench—5 x 2 @ 80%, bench assists and  shoulders
Day 4:  Deadlift, deadlift assists, upper back and core
 
 

Bench Assists:  J.M. press, close-grip bench, weighted dips, scull crushers, DB press, incline press, rack lockouts, board press
Shoulders:  DB overhead press, push press, military press, front raises, hanging C&J

Squat Assists:  Pause squats, front squats, split squats, 4-way hip
Deadlift Assists:  Platform DLs, rack pulls, keystone DLs, barbell holds, high pulls
Upper Back:  Lat pulldowns, DB rows, lat rows, pullups
Core Work:  Ab curls, back extentions, Russian twists, side bends

The percentages are just guides to keep the the weight increasing. It will vary from person to person what you need to be doing.

I don't do ALL of those assistance exercises.....I just list all of the possible ones. I usually choose 3 or 4 from the list depending on where I feel I need to work on.

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