Monthly Archives: September 2013

Big 6, 2 workout Split

Big 6, 2 workout split

Workout 1
Barbell Squats
OHP
Weighted Chins
Biceps (optional)

Workout 2
Deadlift
Barbell Bench Press
Pendlay Rows
Triceps (optional)

Lift 3 days per week (ie – M, W, F), alternating the two workouts. For example:

Week 1
Mon Tue Wed Thu Fri S/S
Squats
OHP
Chins
off

Deads
Bench Press
Pendlay Rows
off

Squats
OHP
Chins
off
Week 2
Mon Tue Wed Thu Fri S/S
Deads
Bench Press
Pendlay Rows
off

Squats
OHP
Chins
off

Deads
Bench Press
Pendlay Rows
off

Exercise Details:

Squats:
2-3 sets of 5-7 reps, reverse pyramid style
Rest 3 mins between working sets
4-5 warm-up sets (10, 5, 2, 1 reps)

Bench Press:
2-3 sets of 5-7 reps, reverse pyramid style
Rest 2-3 mins between working sets
4-5 warm-up sets (8, 4, 2, 1 reps)

Standing Overhead Press (OHP):
2-3 sets of 5-7 reps, reverse pyramid style.
Rest 2-3 mins between working sets
4-5 warm-up sets (8, 4, 2, 1 reps)

Deadlift:
2-3 sets of 4-6 reps, reverse pyramid style.
Rest 3 mins between working sets
4-5 warm-up sets (8, 4, 2, 1 reps)

Chins:
2-3 sets of 4-6 reps, reverse pyramid style.
Rest 3 mins between working sets
1 warmup set with body weight

Biceps (optional):
Fat Bar  or Hammer Curls: 1-2 sets of 8-10 reps
Rest 90-120 sec between working sets
1 warm-up set

Triceps (optional):
Dips or push downs: 2-3 sets of 6-8 reps reverse pyramid style.
Rest 90-120 sec between working sets
1 warm-up set

Alternate Schedule, focusing on Chin-ups (increasing max reps):

Week 1
Mon Tue Wed Thu Fri Sat
Squats
OHP
Chins

Deads
Bench Press
Pendlay Rows
Chins

Squats
OHP
Chins
Week 2
Mon Tue Wed Thu Fri Sat
Deads
Bench Press
Pendlay Rows
Chins

Squats
OHP
Chins

Deads
Bench Press
Pendlay Rows
Chins

Exercise details remain the same, except for chins.

Chins:
Weeks 1 & 2 – Perform 50% of your current Max (M) for 6 sets split throughout the day, then perform 1 set of ~75%(M). 3 x per week
Week 3 –  Perform 60% of your current Max (M) for 7 sets, split throughout the day followed by 1 set of 90%(M). 2 x per week. Take 3 days off and retest Max
Week 4 & 5 – same as weeks 1 & 2, but using new max
Week 6 – same as week 3, but using new max

RPT with max Chins (reps) focus

Workouts

Mon Tue Wed Thu Fri Sat
Squats
OHP
Chins
Hip Exercises
Bench Press
Pendlay Rows
Chins
Hip Exercises
Deads
Biceps
Triceps
Chins
Hip Exercises

Exercise Details

Squats:
2-3 sets of 5-7 reps, reverse pyramid style
Rest 3 mins between working sets
4-5 warm-up sets (10, 5, 2, 1 reps)

Bench Press:
2-3 sets of 5-7 reps, reverse pyramid style
Rest 2-3 mins between working sets
4-5 warm-up sets (8, 4, 2, 1 reps)

Standing Overhead Press (OHP):
2-3 sets of 5-7 reps, reverse pyramid style.
Rest 2-3 mins between working sets
4-5 warm-up sets (8, 4, 2, 1 reps)

Deadlift:
2-3 sets of 4-6 reps, reverse pyramid style.
Rest 3 mins between working sets
4-5 warm-up sets (8, 4, 2, 1 reps)

Chins:
Weeks 1 & 2 – Perform 50% of your current Max (M) for 6 sets split throughout the day, then perform 1 set of ~75%(M). 3 x per week
Week 3 –  Perform 60% of your current Max (M) for 7 sets, split throughout the day followed by 1 set of 90%(M). 2 x per week. Take 3 days off and retest Max
Week 4 & 5 – same as weeks 1 & 2, but using new max
Week 6 – same as week 3, but using new max

Biceps (optional):
Fat Bar  or Hammer Curls: 1-2 sets of 8-10 reps
Rest 90-120 sec between working sets
1 warm-up set

Triceps (optional):
Dips or push downs: 2-3 sets of 6-8 reps reverse pyramid style.
Rest 90-120 sec between working sets
1 warm-up set

Alternate workout schedule, if shoulders are sore Wednesday from Monday OHPs:

Mon Tue Wed Thu Fri Sat
Squats
Biceps
Chins Bench Press
Pendlay Rows
Triceps
Chins Deads
OHP
Chins