updated chad waterbury's programs

Day 1 (80% of 1RM) Sets/Reps Rest 1RM Weight Day 9 (80% of 1RM) Sets/Reps Rest 1RM Weight Day 17 (80% of 1RM) Sets/Reps Rest 1RM

Flat BB Bench Presses 10 x 3 60 sec. Flat BB Bench Presses 10 x 4 60 sec. Flat BB Bench Presses 10 x 5 60 sec.

BB Rows 10 x 3 60 sec. BB Rows 10 x 4 60 sec. BB Rows 10 x 5 60 sec.


BB Front Squats 5 x 10 60 sec. BB Front Squats 5 x 10 60 sec. BB Front Squats 5 x 10 60 sec.

Hanging Pikes 5 x 10 60 sec. Hanging Pikes 5 x 10 60 sec. Hanging Pikes 5 x 10 60 sec.

Standing Calf Raises 5 x 10 60 sec. Standing Calf Raises 5 x 10 60 sec. Standing Calf Raises 5 x 10 60 sec.


Dips 5 x 10 60 sec. Dips 5 x 10 60 sec. Dips 5 x 10 60 sec.

Chin-Ups 5 x 10 60 sec. Chin-Ups 5 x 10 60 sec. Chin-Ups 5 x 10 60 sec.


Deadlifts 10 x 3 60 sec. Deadlifts 10 x 4 60 sec. Deadlifts 10 x 5 60 sec.

Seated Calf Raises 10 x 3 60 sec. Seated Calf Raises 10 x 4 60 sec. Seated Calf Raises 10 x 5 60 sec.

Decline Sit-Ups 10 x 3 60 sec. Decline Sit-Ups 10 x 4 60 sec. Decline Sit-Ups 10 x 5 60 sec.


Dips 10 x 3 60 sec. Dips 10 x 4 60 sec. Dips 10 x 5 60 sec.

Chin-Ups 10 x 3 60 sec. Chin-Ups 10 x 4 60 sec. Chin-Ups 10 x 5 60 sec.


Deadlifts 5 x 10 60 sec. Deadlifts 5 x 10 60 sec. Deadlifts 5 x 10 60 sec.

Seated Calf Raises 5 x 10 60 sec. Seated Calf Raises 5 x 10 60 sec. Seated Calf Raises 5 x 10 60 sec.

Decline Sit-Ups 5 x 10 60 sec. Decline Sit-Ups 5 x 10 60 sec. Decline Sit-Ups 5 x 10 60 sec.


Flat BB Bench Presses 5 x 10 60 sec. Flat BB Bench Presses 5 x 10 60 sec. Flat BB Bench Presses 5 x 10 60 sec.

BB Rows 5 x 10 60 sec. BB Rows 5 x 10 60 sec. BB Rows 5 x 10 60 sec.


BB Front Squats 10 x 3 60 sec. BB Front Squats 10 x 4 60 sec. BB Front Squats 10 x 5 60 sec.

Hanging Pikes 10 x 3 60 sec. Hanging Pikes 10 x 4 60 sec. Hanging Pikes 10 x 5 60 sec.

Standing Calf Raises 10 x 3 60 sec. Standing Calf Raises 10 x 4 60 sec. Standing Calf Raises 10 x 5 60 sec.

Anti-Bodybuilding Hypertrophy Iby Chad Waterbury

Original Article Can be Found on T-Nation @ http://www.t-nation.com/findArticle.do?article=244anti2

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Day 1 Sets/Reps Rest Weight Day 9 Sets/Reps Rest Weight Day 17 Sets/Reps Rest Weight

Flat DB Bench Press 3 x 5 @ 7RM 60 sec. Flat DB Bench Press 3 x 5 @ 7RM 60 sec. +2.5% Flat DB Bench Press 3 x 5 @ 7RM 60 sec. +2.5%

Decline BB Bench Press 3 x 5 @ 7RM 60 sec. Decline BB Bench Press 3 x 5 @ 7RM 60 sec. +2.5% Decline BB Bench Press 3 x 5 @ 7RM 60 sec. +2.5%

Seated Cable Rows 3 x 5 @ 7RM 60 sec. Seated Cable Rows 3 x 5 @ 7RM 60 sec. +2.5% Seated Cable Rows 3 x 5 @ 7RM 60 sec. +2.5%

Bentover BB Rows 3 x 5 @ 7RM 60 sec. Bentover BB Rows 3 x 5 @ 7RM 60 sec. +2.5% Bentover BB Rows 3 x 5 @ 7RM 60 sec. +2.5%


Partial BB Deadlifts 4 x 12 @ 15RM 60 sec. Partial BB Deadlifts 4 x 12 @ 15RM 60 sec. +2.5% Partial BB Deadlifts 4 x 12 @ 15RM 60 sec. +2.5%

Standing Cable Crunches 4 x 12 @ 15RM 60 sec. Standing Cable Crunches 4 x 12 @ 15RM 60 sec. +2.5% Standing Cable Crunches 4 x 12 @ 15RM 60 sec. +2.5%

Leg Press Calf Raises 4 x 12 @ 15RM 60 sec. Leg Press Calf Raises 4 x 12 @ 15RM 60 sec. +2.5% Leg Press Calf Raises 4 x 12 @ 15RM 60 sec. +2.5%


Standing Military Press 3 x 12 @ 15RM 75 sec. Standing Military Press 3 x 12 @ 15RM 75 sec. +2.5% Standing Military Press 3 x 12 @ 15RM 75 sec. +2.5%

Chin-Ups 3 x 12 @ 15RM 75 sec. Chin-Ups 3 x 12 @ 15RM 75 sec. +2.5% Chin-Ups 3 x 12 @ 15RM 75 sec. +2.5%

Triceps Dips 3 x 12 @ 15RM 75 sec. Triceps Dips 3 x 12 @ 15RM 75 sec. +2.5% Triceps Dips 3 x 12 @ 15RM 75 sec. +2.5%

Upright Rows 3 x 12 @ 15RM 75 sec. Upright Rows 3 x 12 @ 15RM 75 sec. +2.5% Upright Rows 3 x 12 @ 15RM 75 sec. +2.5%


Back Squats w/ full ROM 6 x 5 @ 7RM 60 sec. Back Squats w/ full ROM 6 x 5 @ 7RM 60 sec. +2.5% Back Squats w/ full ROM 6 x 5 @ 7RM 60 sec. +2.5%


Donkey Calf Raises 6 x 5 @ 7RM 60 sec. Donkey Calf Raises 6 x 5 @ 7RM 60 sec. +2.5% Donkey Calf Raises 6 x 5 @ 7RM 60 sec. +2.5%


Standing Military Press 3 x 5 @ 7RM 60 sec. Standing Military Press 3 x 5 @ 7RM 60 sec. +2.5% Standing Military Press 3 x 5 @ 7RM 60 sec. +2.5%

Chin-Ups 3 x 5 @ 7RM 60 sec. Chin-Ups 3 x 5 @ 7RM 60 sec. +2.5% Chin-Ups 3 x 5 @ 7RM 60 sec. +2.5%

Triceps Dips 3 x 5 @ 7RM 60 sec. Triceps Dips 3 x 5 @ 7RM 60 sec. +2.5% Triceps Dips 3 x 5 @ 7RM 60 sec. +2.5%

Upright Rows 3 x 5 @ 7RM 60 sec. Upright Rows 3 x 5 @ 7RM 60 sec. +2.5% Upright Rows 3 x 5 @ 7RM 60 sec. +2.5%


Back Squats w/ full ROM 4 x 12 @ 15RM 60 sec. Back Squats w/ full ROM 4 x 12 @ 15RM 60 sec. +2.5% Back Squats w/ full ROM 4 x 12 @ 15RM 60 sec. +2.5%


Donkey Calf Raises 4 x 12 @ 15RM 60 sec. Donkey Calf Raises 4 x 12 @ 15RM 60 sec. +2.5% Donkey Calf Raises 4 x 12 @ 15RM 60 sec. +2.5%


Flat DB Bench Press 3 x 12 @ 15RM 75 sec. Flat DB Bench Press 3 x 12 @ 15RM 75 sec. +2.5% Flat DB Bench Press 3 x 12 @ 15RM 75 sec. +2.5%

Decline BB Bench Press 3 x 12 @ 15RM 75 sec. Decline BB Bench Press 3 x 12 @ 15RM 75 sec. +2.5% Decline BB Bench Press 3 x 12 @ 15RM 75 sec. +2.5%

Seated Cable Rows 3 x 12 @ 15RM 75 sec. Seated Cable Rows 3 x 12 @ 15RM 75 sec. +2.5% Seated Cable Rows 3 x 12 @ 15RM 75 sec. +2.5%

Bentover BB Rows 3 x 12 @ 15RM 75 sec. Bentover BB Rows 3 x 12 @ 15RM 75 sec. +2.5% Bentover BB Rows 3 x 12 @ 15RM 75 sec. +2.5%


Partial BB Deadlifts 6 x 5 @ 7RM 60 sec. Partial BB Deadlifts 6 x 5 @ 7RM 60 sec. +2.5% Partial BB Deadlifts 6 x 5 @ 7RM 60 sec. +2.5%


Anti-Bodybuilding Hypertrophy IIby Chad Waterbury

Original Article Can be Found on T-Nation @ http://www.t-nation.com/findArticle.do?article=307hyper2

A2

Complete all sets for a given exercise before continuing on to the next one. Take a 60-sec. rest between each set.

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20 to 30-degree decline

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Supinated Grip

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Supinated Grip

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Supinated Grip

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Perform all of the exercises in a giant set, circuit fashion. Take a 60-sec. rest between sets.

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Use a high bar position (upper traps) and elevate your heels on two 25-pound plates. Go for a full ROM (range of motion).

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If a cable stack isn't available, use traditional feet-hooked sit-ups with a dumbbell held on your upper chest for added resistance.

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If an apparatus to perform donkey calf raises isn’t available, perform seated calf raises.

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Supinated Grip

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Leg Press Calf Raises 6 x 5 @ 7RM 60 sec. Leg Press Calf Raises 6 x 5 @ 7RM 60 sec. +2.5% Leg Press Calf Raises 6 x 5 @ 7RM 60 sec. +2.5%

Day 1 Sets/Reps Rest Weight Day 8 Sets/Reps Rest WeightA1 - Good Mornings 3 x 5 @ 7RM 90 sec. A1 - Good Mornings 3 x 5 @ 7RM 90 sec. +2.5%A2 - Dips 3 x 5 @ 7RM 90 sec. A2 - Dips 3 x 5 @ 7RM 90 sec. +2.5%B1 - Chin-Ups 3 x 5 @ 7RM 90 sec. B1 - Chin-Ups 3 x 5 @ 7RM 90 sec. +2.5%B2 - Front Squats 3 x 5 @ 7RM 90 sec. B2 - Front Squats 3 x 5 @ 7RM 90 sec. +2.5%Jump Rope - 5 Minutes Jump Rope - 5 MinutesDay 2 Rest Rest Rest Day 9 Rest Rest RestDay 3 Sets/Reps Rest Weight Day 10 Sets/Reps Rest WeightA1 - St. BB Military Presses 3 x 8 @ 10RM 120 sec. A1 - St. BB Military Presses 3 x 8 @ 10RM 120 sec. +2.5%A2 - Box Squats 3 x 8 @ 10RM 120 sec. A2 - Box Squats 3 x 8 @ 10RM 120 sec. +2.5%B1 - Leg Curls 3 x 8 @ 10RM 120 sec. B1 - Leg Curls 3 x 8 @ 10RM 120 sec. +2.5%B2 - Seated Rows 3 x 8 @ 10RM 120 sec. B2 - Seated Rows 3 x 8 @ 10RM 120 sec. +2.5%Jumping Jacks - 5 Minutes Jumping Jacks - 5 MinutesDay 4 Rest Rest Rest Day 11 Rest Rest RestDay 5 Sets/Reps Rest Weight Day 12 Sets/Reps Rest WeightA1 - Power Cleans 3 x 3 @ 5RM 90 sec. A1 - Power Cleans 3 x 3 @ 5RM 90 sec. +2.5%A2 - Pull-Ups 3 x 3 @ 5RM 90 sec. A2 - Pull-Ups 3 x 3 @ 5RM 90 sec. +2.5%B1 - Rack Lockouts 3 x 3 @ 5RM 90 sec. B1 - Rack Lockouts 3 x 3 @ 5RM 90 sec. +2.5%B2 - Lunges 3 x 3 @ 5RM 90 sec. B2 - Lunges 3 x 3 @ 5RM 90 sec. +2.5%Jump Rope - 5 Minutes Jump Rope - 5 MinutesDay 6 Rest Rest Rest Day 13 Rest Rest RestDay 7 Rest Rest Rest Day 14 Rest Rest Rest

Day 15 Sets/Reps Rest Weight Day 22 Sets/Reps Rest WeightA1 - Good Mornings 3 x 5 @ 7RM 90 sec. +2.5% A1 - Good Mornings 3 x 5 @ 7RM 90 sec. +2.5%A2 - Dips 3 x 5 @ 7RM 90 sec. +2.5% A2 - Dips 3 x 5 @ 7RM 90 sec. +2.5%B1 - Chin-Ups 3 x 5 @ 7RM 90 sec. +2.5% B1 - Chin-Ups 3 x 5 @ 7RM 90 sec. +2.5%B2 - Front Squats 3 x 5 @ 7RM 90 sec. +2.5% B2 - Front Squats 3 x 5 @ 7RM 90 sec. +2.5%Jump Rope - 5 Minutes Jump Rope - 5 MinutesDay 16 Rest Rest Rest Day 23 Rest Rest RestDay 17 Sets/Reps Rest Weight Day 24 Sets/Reps Rest WeightA1 - St. BB Military Presses 3 x 8 @ 10RM 120 sec. +2.5% A1 - St. BB Military Presses 3 x 8 @ 10RM 120 sec. +2.5%A2 - Box Squats 3 x 8 @ 10RM 120 sec. +2.5% A2 - Box Squats 3 x 8 @ 10RM 120 sec. +2.5%B1 - Leg Curls 3 x 8 @ 10RM 120 sec. +2.5% B1 - Leg Curls 3 x 8 @ 10RM 120 sec. +2.5%B2 - Seated Rows 3 x 8 @ 10RM 120 sec. +2.5% B2 - Seated Rows 3 x 8 @ 10RM 120 sec. +2.5%Jumping Jacks - 5 Minutes Jumping Jacks - 5 MinutesDay 18 Rest Rest Rest Day 25 Rest Rest RestDay 19 Sets/Reps Rest Weight Day 26 Sets/Reps Rest WeightA1 - Power Cleans 3 x 3 @ 5RM 90 sec. +2.5% A1 - Power Cleans 3 x 3 @ 5RM 90 sec. +2.5%A2 - Pull-Ups 3 x 3 @ 5RM 90 sec. +2.5% A2 - Pull-Ups 3 x 3 @ 5RM 90 sec. +2.5%B1 - Rack Lockouts 3 x 3 @ 5RM 90 sec. +2.5% B1 - Rack Lockouts 3 x 3 @ 5RM 90 sec. +2.5%B2 - Lunges 3 x 3 @ 5RM 90 sec. +2.5% B2 - Lunges 3 x 3 @ 5RM 90 sec. +2.5%Jump Rope - 5 Minutes Jump Rope - 5 Minutes

Strength Focused Mesocycleby Chad Waterbury

Original Article Can be Found on T-Nation @ http://www.t-nation.com/readTopic.do?id=485341

A3

Keep your lower back tight and arched. Keep your head up. Use a low bar position on your traps. Use a slightly wider than shoulder-width stance.

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Alternative Exercise: Decline Bench Presses. Use a shoulder-width grip. If you don’t have a decline bench, just prop up the front end (where your feet are), with two 45-lb plates.

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Use a wider than shoulder width grip with your palms facing up.

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Use a slightly wider than shoulder width stance. Keep your torso as vertical as possible.

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Many trainees can’t jump rope for 5 continuous minutes. No problem. Just set a stopwatch and perform alternating jump/rest sessions for 5 minutes.

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Use a wide grip with your pinky fingers around the rings.

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Keep your toes pointing forward, push your knees out as you sit back. If you don’t have a box, use a bench that allows you to sit at a level where your hip and knee joints are even.

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Use a pronated, palms down, shoulder-width grip.

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Many trainees can’t jumping jacks for 5 continuous minutes. No problem. Just set a stopwatch and perform alternating jump/rest sessions for 5 minutes.

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Use a shoulder width grip and don’t let your lower back round forward — keep it tight and arched.

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Use a semi-supinated (palms facing each other) grip

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Rack Lockout or Floor Presses. Set the pins in a power rack so you can only lower the bar 6-8 inches. Maintain a slightly less than shoulder-width grip. Keep your elbows tucked to your sides and lower the bar as if you’re going to touch your upper abdominal region. If you don’t have a power rack, perform the same technique while lying on the floor (this requires a second person to hand you the bar...and take it away after you’re done).

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Step up onto a box or bench at a height that requires your working leg to start at a 60º angle. Alternate legs with each rep for a total of six (three on each side)...or you can perform lunges with the same alternating technique. With lunges, you must keep your torso as vertical as possible. Either exercise will require a barbell on your traps or a dumbbell in each hand for added resistance.

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Day 20 Rest Rest Rest Day 27 Rest Rest RestDay 21 Rest Rest Rest Day 28 Rest Rest Rest

Day 1 Sets/Reps Rest Weight Day 9 Sets/Reps Rest WeightBB Bench Press 10 x 3 @ 6RM 75 sec BB Bench Press 6 x 5 @ 8RM 75 secChin Ups 10 x 3 @ 6RM 75 sec Pull Ups 6 x 5 @ 8RM 75 sec

Deadlift 10 x 3 @ 6RM 75 sec Good Mornings 6 x 5 @ 8RM 75 secStanding Calf Raises 10 x 3 @ 6RM 75 sec Sit-ups 6 x 5 @ 8RM 75 secDay 2 GPP or Cardio 15-20 min Day 10 GPP or Cardio 15-20 minDay 3 Sets/Reps Rest Weight Day 11 Sets/Reps Rest WeightBB Squat 2 x 30 @ 34 RM 180 sec BB Squat 4 x 15 @ 18RM 120 secLaying DB Rows 2 x 30 @ 34 RM 180 sec BB Rows 4 x 15 @ 18RM 120 secStanding Military DB Press 2 x 30 @ 34 RM 180 sec Standing Military BB Press 4 x 15 @ 18RM 120 secFrench Presses 2 x 30 @ 34 RM 180 sec Standing Hammer Curls 4 x 15 @ 18RM 120 secDay 4 GPP or Cardio 15-20 min Day 12 GPP or Cardio 15-20 minDay 5 Sets/Reps Rest Weight Day 13 Sets/Reps Rest WeightLat pulldown 2 x 30 @ 34 RM 180 sec Chin-ups (or lat pulldown) 4 x 15 @ 18RM 120 secRomanian Deadlift 2 x 30 @ 34 RM 180 sec Sumo Deadlift 4 x 15 @ 18RM 120 secDB Bench Press 2 x 30 @ 34 RM 180 sec DB Bench Press 4 x 15 @ 18RM 120 secSit-ups 2 x 30 @ 34 RM 180 sec Donkey Calf Raises 4 x 15 @ 18RM 120 secDay 6 GPP or Cardio 15-20 min Day 14 GPP or Cardio 15-20 minDay 7 Sets/Reps Rest Weight Day 15 Sets/Reps Rest WeightFront Squat 10 x 3 @ 6RM 75 sec Front Squat 6 x 5 @ 8RM 75 secDips 10 x 3 @ 6RM 75 sec Dips 6 x 5 @ 8RM 75 secBB Rows 10 x 3 @ 6RM 75 sec Laying DB Rows 6 x 5 @ 8RM 75 secStanding BB Curls 10 x 3 @ 6RM 75 sec Close Grip Bench Press 6 x 5 @ 8RM 75 secDay 8 (optional) GPP or Cardio 15-20 min Day 16 Rest Rest RestDay 17 Sets/Reps Rest Weight Day 25 Sets/Reps Rest WeightBB Bench Press 12 x 2 @ 5RM 75 sec BB Bench Press 10 x 3 @ 6RM 60 secChin Ups 12 x 2 @ 5RM 75 sec Pull Ups 10 x 3 @ 6RM 60 secDeadlift 12 x 2 @ 5RM 75 sec Good Mornings 10 x 3 @ 6RM 60 secStanding Calf Raises 12 x 2 @ 5RM 75 sec Sit-ups 10 x 3 @ 6RM 60 secDay 18 GPP or Cardio 15-20 min Day 26 GPP or Cardio 15-20 minDay 19 Sets/Reps Rest Weight Day 27 Sets/Reps Rest WeightBB Squat 1 x 50 @ 50 RM 180 sec BB Squat 3 x 20 @ 24RM 120 secLaying DB Rows 1 x 50 @ 50 RM 180 sec BB Rows 3 x 20 @ 24RM 120 secStanding Military DB Press 1 x 50 @ 50 RM 180 sec Standing Military BB Press 3 x 20 @ 24RM 120 secFrench Presses 1 x 50 @ 50 RM 180 sec Standing Hammer Curls 3 x 20 @ 24RM 120 secDay 20 GPP or Cardio 15-20 min Day 28 GPP or Cardio 15-20 minDay 21 Sets/Reps Rest Weight Day 29 Sets/Reps Rest WeightLat pulldown 1 x 50 @ 50 RM 180 sec Chin-ups (or lat pulldown) 3 x 20 @ 24RM 120 secRomanian Deadlift 1 x 50 @ 50 RM 180 sec Sumo Deadlift 3 x 20 @ 24RM 120 secDB Bench Press 1 x 50 @ 50 RM 180 sec DB Bench Press 3 x 20 @ 24RM 120 secSit-ups 1 x 50 @ 50 RM 180 sec Donkey Calf Raises 3 x 20 @ 24RM 120 secDay 22 GPP or Cardio 15-20 min Day 30 GPP or Cardio 15-20 minDay 23 Sets/Reps Rest Weight Day 31 Sets/Reps Rest WeightFront Squat 12 x 2 @ 5RM 75 sec Front Squat 10 x 3 @ 6RM 60 secDips 12 x 2 @ 5RM 75 sec Dips 10 x 3 @ 6RM 60 secBB Rows 12 x 2 @ 5RM 75 sec Laying DB Rows 10 x 3 @ 6RM 60 sec

Standing BB Curls 12 x 2 @ 5RM 75 sec Close Grip Bench Press 10 x 3 @ 6RM 60 sec

Day 24 (optional) GPP or Cardio 15-20 min Day 32 Rest Rest Rest

SOB Trainingby Chad Waterbury


Day 1 Sets/Reps Rest Weight Day 8 Sets/Reps Rest Weight Day 15 Sets/Reps RestA1 - Front Squats 6 x 3 @ 5RM 60 sec. A1 - Front Squats 6 x 3 @ 5RM 60 sec. +2.5% A1 - Front Squats 6 x 3 @ 5RM 60 sec.A2 - Chin-Ups 6 x 3 @ 5RM 60 sec. A2 - Chin-Ups 6 x 3 @ 5RM 60 sec. +2.5% A2 - Chin-Ups 6 x 3 @ 5RM 60 sec.B1 - Decline Bench Presses 6 x 3 @ 5RM 60 sec. B1 - Decline Bench Presses 6 x 3 @ 5RM 60 sec. +2.5% B1 - Decline Bench Presses 6 x 3 @ 5RM 60 sec.B2 - Back Extensions 6 x 3 @ 5RM 60 sec. B2 - Back Extensions 6 x 3 @ 5RM 60 sec. +2.5% B2 - Back Extensions 6 x 3 @ 5RM 60 sec.C1 - DB Side Bends 6 x 3 @ 5RM 60 sec. C1 - DB Side Bends 6 x 3 @ 5RM 60 sec. +2.5% C1 - DB Side Bends 6 x 3 @ 5RM 60 sec.C2 - Standing Calf Raises 6 x 3 @ 5RM 60 sec. C2 - Standing Calf Raises 6 x 3 @ 5RM 60 sec. +2.5% C2 - Standing Calf Raises 6 x 3 @ 5RM 60 sec.Day 2 Cardio Cardio Day 9 Cardio Cardio Day 16 Cardio CardioDay 3 Sets/Reps Rest Weight Day 10 Sets/Reps Rest Weight Day 17 Sets/Reps RestA1 - Shoulder Presses 2 x 24 @ 26RM 90 sec. A1 - Shoulder Presses 2 x 24 @ 26RM 90 sec. +2.5% A1 - Shoulder Presses 2 x 24 @ 26RM 90 sec.A2 - Reverse Lunges 2 x 24 @ 26RM 90 sec. A2 - Reverse Lunges 2 x 24 @ 26RM 90 sec. +2.5% A2 - Reverse Lunges 2 x 24 @ 26RM 90 sec.B1 - Tricep Dips 2 x 24 @ 26RM 90 sec. B1 - Tricep Dips 2 x 24 @ 26RM 90 sec. +2.5% B1 - Tricep Dips 2 x 24 @ 26RM 90 sec.B2 - Standing Upright Rows 2 x 24 @ 26RM 90 sec. B2 - Standing Upright Rows 2 x 24 @ 26RM 90 sec. +2.5% B2 - Standing Upright Rows 2 x 24 @ 26RM 90 sec.C1 - Standing BB Curls 2 x 24 @ 26RM 90 sec. C1 - Standing BB Curls 2 x 24 @ 26RM 90 sec. +2.5% C1 - Standing BB Curls 2 x 24 @ 26RM 90 sec.C2 - DB Side Raises 2 x 24 @ 26RM 90 sec. C2 - DB Side Raises 2 x 24 @ 26RM 90 sec. +2.5% C2 - DB Side Raises 2 x 24 @ 26RM 90 sec.Day 4 Cardio Cardio Day 11 Cardio Cardio Day 18 Cardio CardioDay 5 Sets/Reps Rest Weight Day 12 Sets/Reps Rest Weight Day 19 Sets/Reps RestA - Box Squats 8 x 3 @ 18RM 60 sec. A - Box Squats 8 x 3 @ 18RM 55 sec. A - Box Squats 8 x 3 @ 18RM 50 sec.B - Push-Ups 8 x 3 @ 18RM 60 sec. B - Push-Ups 8 x 3 @ 18RM 55 sec. B - Push-Ups 8 x 3 @ 18RM 50 sec.C - Seated Cable Rows 8 x 3 @ 18RM 60 sec. C - Seated Cable Rows 8 x 3 @ 18RM 55 sec. C - Seated Cable Rows 8 x 3 @ 18RM 50 sec.D - Sit-Ups 8 x 3 @ 18RM 60 sec. D - Sit-Ups 8 x 3 @ 18RM 55 sec. D - Sit-Ups 8 x 3 @ 18RM 50 sec.Day 6 Cardio Cardio Day 13 Cardio Cardio Day 20 Cardio CardioDay 7 Off Off Day 14 Off Off Day 21 Off Off

Day 22 Sets/Reps Rest Weight Day 29 Sets/Reps Rest Weight Day 36 Sets/Reps RestA1 - Front Squats 6 x 3 @ 5RM 60 sec. +2.5% A1 - Front Squats 6 x 3 @ 5RM 60 sec. +2.5% A1 - Front Squats 6 x 3 @ 5RM 60 sec.A2 - Chin-Ups 6 x 3 @ 5RM 60 sec. +2.5% A2 - Chin-Ups 6 x 3 @ 5RM 60 sec. +2.5% A2 - Chin-Ups 6 x 3 @ 5RM 60 sec.B1 - Decline Bench Presses 6 x 3 @ 5RM 60 sec. +2.5% B1 - Decline Bench Presses 6 x 3 @ 5RM 60 sec. +2.5% B1 - Decline Bench Presses 6 x 3 @ 5RM 60 sec.B2 - Back Extensions 6 x 3 @ 5RM 60 sec. +2.5% B2 - Back Extensions 6 x 3 @ 5RM 60 sec. +2.5% B2 - Back Extensions 6 x 3 @ 5RM 60 sec.C1 - DB Side Bends 6 x 3 @ 5RM 60 sec. +2.5% C1 - DB Side Bends 6 x 3 @ 5RM 60 sec. +2.5% C1 - DB Side Bends 6 x 3 @ 5RM 60 sec.C2 - Standing Calf Raises 6 x 3 @ 5RM 60 sec. +2.5% C2 - Standing Calf Raises 6 x 3 @ 5RM 60 sec. +2.5% C2 - Standing Calf Raises 6 x 3 @ 5RM 60 sec.Day 23 Cardio Cardio Day 30 Cardio Cardio Day 37 Cardio CardioDay 24 Sets/Reps Rest Weight Day 31 Sets/Reps Rest Weight Day 38 Sets/Reps RestA1 - Shoulder Presses 2 x 24 @ 26RM 90 sec. +2.5% A1 - Shoulder Presses 2 x 24 @ 26RM 90 sec. +2.5% A1 - Shoulder Presses 2 x 24 @ 26RM 90 sec.A2 - Reverse Lunges 2 x 24 @ 26RM 90 sec. +2.5% A2 - Reverse Lunges 2 x 24 @ 26RM 90 sec. +2.5% A2 - Reverse Lunges 2 x 24 @ 26RM 90 sec.B1 - Tricep Dips 2 x 24 @ 26RM 90 sec. +2.5% B1 - Tricep Dips 2 x 24 @ 26RM 90 sec. +2.5% B1 - Tricep Dips 2 x 24 @ 26RM 90 sec.B2 - Standing Upright Rows 2 x 24 @ 26RM 90 sec. +2.5% B2 - Standing Upright Rows 2 x 24 @ 26RM 90 sec. +2.5% B2 - Standing Upright Rows 2 x 24 @ 26RM 90 sec.C1 - Standing BB Curls 2 x 24 @ 26RM 90 sec. +2.5% C1 - Standing BB Curls 2 x 24 @ 26RM 90 sec. +2.5% C1 - Standing BB Curls 2 x 24 @ 26RM 90 sec.C2 - DB Side Raises 2 x 24 @ 26RM 90 sec. +2.5% C2 - DB Side Raises 2 x 24 @ 26RM 90 sec. +2.5% C2 - DB Side Raises 2 x 24 @ 26RM 90 sec.Day 25 Cardio Cardio Day 32 Cardio Cardio Day 39 Cardio CardioDay 26 Sets/Reps Rest Weight Day 33 Sets/Reps Rest Weight Day 40 Sets/Reps RestA - Box Squats 8 x 3 @ 18RM 45 sec. A - Box Squats 8 x 3 @ 18RM 40 sec. A - Box Squats 8 x 3 @ 18RM 35 sec.B - Push-Ups 8 x 3 @ 18RM 45 sec. B - Push-Ups 8 x 3 @ 18RM 40 sec. B - Push-Ups 8 x 3 @ 18RM 35 sec.C - Seated Cable Rows 8 x 3 @ 18RM 45 sec. C - Seated Cable Rows 8 x 3 @ 18RM 40 sec. C - Seated Cable Rows 8 x 3 @ 18RM 35 sec.D - Sit-Ups 8 x 3 @ 18RM 45 sec. D - Sit-Ups 8 x 3 @ 18RM 40 sec. D - Sit-Ups 8 x 3 @ 18RM 35 sec.

Triple Total Trainingby Chad Waterbury


A2

Tempo: 201

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Tempo: 201

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Tempo: 201

A4

Use a supinated (palms facing you) shoulder-width grip.

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BB or DB. 15-30 degree angle. Use a shoulder-width grip.

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From a standing position, place a dumbbell in your left hand. Bend to your left side until your hand is at knee level. Return to the starting position (standing straight up). This works your right oblique musculature. Without resting, switch sides and perform the same with a dumbbell in your right hand and bending to the right side. Place your opposite hand behind your head if you desire.

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Stand on a block or stairs with feet shoulder-width apart and toes pointed straight forward. Use full range of motion.

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Perform 15-20 minutes of medium intensity aerobics (e.g. jogging, uphill walking), or perform my GPP ASAP program.

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Tempo: 101

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Tempo: 101

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Tempo: 101

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Use DBs. While standing with your palms facing forward, press up with your right hand, then lower. Next, press up with your left hand and lower. Repeat sequence for 24 reps on each side.

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From a standing position with a dumbbell in each hand, step back and lunge down until your back knee touches the floor. You must keep your torso as vertical as possible!

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Pick Dips or Pressdowns. For pressdowns, use a grip with your palms down and your index fingers 18" apart. For dips, use a narrow, shoulder-width grip and keep your torso as vertical as possible.

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Use dumbbells or an EZ-curl bar for this exercise if a barbell hurts your wrists. Assume a pronated (palms down) grip with your index fingers 12" apart. Focus on lifting your elbows as high as possible; minimize wrist movement.

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Use a grip with the pinky fingers 20" apart.

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Use a bench or a box that allows your hip joint to drop 1-2" below parallel. Clasp your hands behind your head and jump up as high and fast as you can. You must completely rest your hips on the box/bench between reps. Even though this is a bodyweight-only exercise, it’s much tougher than it sounds — especially if you jump up as hard as possible.

E19


I19


A21

Alternatively, you can also use bent-over Barbell Rows. If you’re performing cable rows, you must let the weight-stack rest between reps to build starting strength. If you’re performing bent-over barbell rows, you must let the barbell rest on a bench or box when your arms are fully extended to build starting strength. Use a supinated (palms up) grip with your pinky fingers 24" apart.

E21


I21


A22

Assume a traditional sit-up position with your knees bent and your feet hooked under something immovable. Sit up as hard and fast as possible and be sure to rest your torso on the floor when returning to the starting position (to build starting strength of course)! Hold a dumbbell against your upper chest if your strength levels allow for it.

E22


I22


A23


E23


I23


A26

Tempo: 201

E26

Tempo: 201

I26

Tempo: 201

A28


E28


I28


A29


E29


I29


A31


E31


I31


A32


E32


I32


A33


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I33


A34

Tempo: 101

E34

Tempo: 101

I34

Tempo: 101

A35


E35


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E36


I36


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I37


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Day 27 Cardio Cardio Day 34 Cardio Cardio Day 41 Cardio CardioDay 28 Off Off Day 35 Off Off Day 42 Off Off

A47


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I47


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 1 Sets/Reps Rest Weight Day 8 Sets/Reps Rest Weight

Close Grip BB Bench 4x3 @ 6,5,3,3RM 60 sec. Close Grip BB Bench 4x3 @ 6,5,3,3RM 60 sec. +2.5%BB Skull Crushers 1 x 12-14 @ 14RM 180sec. BB Skull Crushers 1 x 12-14 @ 14RM 180sec. +2.5%

BB Deadlift 4x3 @ 6,5,3,3RM 75 sec. BB Deadlift 4x3 @ 6,5,3,3RM 75 sec. +2.5%

Front Squats 1 x 12-14 @ 14RM 180sec. Front Squats 1 x 12-14 @ 14RM 180sec. +2.5%Chin-ups 4x3 @ 6,5,3,3RM 75 sec. Chin-ups 4x3 @ 6,5,3,3RM 75 sec. +2.5%Strt arm cable pulldowns 1 x 12-14 @ 14RM 75 sec. Strt arm cable pulldowns 1 x 12-14 @ 14RM 75 sec. +2.5%Day 2 Cardio Cardio Day 9 Cardio CardioDay 3 Sets/Reps Rest Weight Day 10 Sets/Reps Rest WeightPower Cleans 4x3 @ 6,5,3,3RM 75 sec. Power Cleans 4x3 @ 6,5,3,3RM 75 sec. +2.5%BB Back Squats 1 x 12-14 @ 14RM 240sec. BB Back Squats 1 x 12-14 @ 14RM 240sec. +2.5%Decline sit-ups 4x3 @ 6,5,3,3RM 60 sec. Decline sit-ups 4x3 @ 6,5,3,3RM 60 sec. +2.5%Cable crunches 1 x 12-14 @ 14RM 180sec. Cable crunches 1 x 12-14 @ 14RM 180sec. +2.5%Incline BB Bench Press 4x3 @ 6,5,3,3RM 60 sec. Incline BB Bench Press 4x3 @ 6,5,3,3RM 60 sec. +2.5%Standing DB Military Press 1 x 12-14 @ 14RM 180sec. Standing DB Military Press 1 x 12-14 @ 14RM 180sec. +2.5%Day 4 Cardio Cardio Day 11 Cardio CardioDay 5 Sets/Reps Rest Weight Day 12 Sets/Reps Rest WeightDips 4x3 @ 6,5,3,3RM 60 sec. Dips 4x3 @ 6,5,3,3RM 60 sec. +2.5%French Presses 1 x 12-14 @ 14RM 180sec. French Presses 1 x 12-14 @ 14RM 180sec. +2.5%Bent over BB rows 4x3 @ 6,5,3,3RM 60 sec. Bent over BB rows 4x3 @ 6,5,3,3RM 60 sec. +2.5%DB rear delt side raises 1 x 12-14 @ 14RM 180sec. DB rear delt side raises 1 x 12-14 @ 14RM 180sec. +2.5%Rack pulls with DB or BB 4x3 @ 6,5,3,3RM 75 sec. Rack pulls with DB or BB 4x3 @ 6,5,3,3RM 75 sec. +2.5%Box Squats 1 x 12-14 @ 14RM 240sec. Box Squats 1 x 12-14 @ 14RM 240sec. +2.5%

Day 6 Cardio Cardio Day 13 Cardio Cardio

Day 7 Off Off Day 14 Off Off

Day 15 Sets/Reps Rest Weight Day 22 Sets/Reps Rest WeightClose Grip BB Bench 4x3 @ 6,5,3,3RM 60 sec. +2.5% Close Grip BB Bench 4x3 @ 6,5,3,3RM 60 sec. +2.5%BB Skull Crushers 1 x 12-14 @ 14RM 180sec. +2.5% BB Skull Crushers 1 x 12-14 @ 14RM 180sec. +2.5%BB Deadlift 4x3 @ 6,5,3,3RM 75 sec. +2.5% BB Deadlift 4x3 @ 6,5,3,3RM 75 sec. +2.5%Front Squats 1 x 12-14 @ 14RM 180sec. +2.5% Front Squats 1 x 12-14 @ 14RM 180sec. +2.5%Chin-ups 4x3 @ 6,5,3,3RM 75 sec. +2.5% Chin-ups 4x3 @ 6,5,3,3RM 75 sec. +2.5%Strt arm cable pulldowns 1 x 12-14 @ 14RM 75 sec. +2.5% Strt arm cable pulldowns 1 x 12-14 @ 14RM 75 sec. +2.5%Day 16 Cardio Cardio Day 23 Cardio CardioDay 17 Sets/Reps Rest Weight Day 24 Sets/Reps Rest WeightPower Cleans 4x3 @ 6,5,3,3RM 75 sec. +2.5% Power Cleans 4x3 @ 6,5,3,3RM 75 sec. +2.5%BB Back Squats 1 x 12-14 @ 14RM 240sec. +2.5% BB Back Squats 1 x 12-14 @ 14RM 240sec. +2.5%Decline sit-ups 4x3 @ 6,5,3,3RM 60 sec. +2.5% Decline sit-ups 4x3 @ 6,5,3,3RM 60 sec. +2.5%Cable crunches 1 x 12-14 @ 14RM 180sec. +2.5% Cable crunches 1 x 12-14 @ 14RM 180sec. +2.5%Incline BB Bench Press 4x3 @ 6,5,3,3RM 60 sec. +2.5% Incline BB Bench Press 4x3 @ 6,5,3,3RM 60 sec. +2.5%

Standing DB Military Press 1 x 12-14 @ 14RM 180sec. +2.5% Standing DB Military Press 1 x 12-14 @ 14RM 180sec. +2.5%

Day 18 Cardio Cardio Day 25 Cardio Cardio

Day 19 Sets/Reps Rest Weight Day 26 Sets/Reps Rest Weight

Dips 4x3 @ 6,5,3,3RM 60 sec. +2.5% Dips 4x3 @ 6,5,3,3RM 60 sec. +2.5%

French Presses 1 x 12-14 @ 14RM 180sec. +2.5% French Presses 1 x 12-14 @ 14RM 180sec. +2.5%

Bent over BB rows 4x3 @ 6,5,3,3RM 60 sec. +2.5% Bent over BB rows 4x3 @ 6,5,3,3RM 60 sec. +2.5%

DB rear delt side raises 1 x 12-14 @ 14RM 180sec. +2.5% DB rear delt side raises 1 x 12-14 @ 14RM 180sec. +2.5%

Rack pulls with DB or BB 4x3 @ 6,5,3,3RM 75 sec. +2.5% Rack pulls with DB or BB 4x3 @ 6,5,3,3RM 75 sec. +2.5%

Box Squats 1 x 12-14 @ 14RM 240sec. +2.5% Box Squats 1 x 12-14 @ 14RM 240sec. +2.5%

Day 20 Cardio Cardio Day 27 Cardio CardioDay 21 Off Off Day 28 Off Off

Hybrid Hyptrophyby Chad Waterbury


A3

Complete 3 sets with 60 sec. rest. Then do skull crushers, rest 180 sec and do final close grib BB bench.

E3


A5

Complete 3 sets with 75 sec. rest. Then do front squats, rest 180 sec and do final set of deadlifts. Note: Use shoulder width stance, non-mixed grip on deads. Keep your torso as vertical as possible.

E5


A7

Complete 3 sets with 75 sec. rest. Then do straight arm cable pulldowns, rest 75 sec and do final set of chin-ups. Note: Use a palms-up, wider than shoulder width grip for the chin-ups.

E7


A9


E9


A11

Complete 3 sets with 75 sec. rest. Then do squats, rest 240 sec and do final set of cleans.

E11


A13

Complete 3 sets with 60 sec. rest. Then do cable crunches, rest 180 sec and do final set of sit-ups. Note: Hold a dumbell for added resistance with the sit-ups.

E13


A15

Complete 3 sets with 60 sec. rest. Then do standing DB military press, rest 180 sec and do final set of incline bench press. Note: Use a 45 degree angle on inclines.

E15


A16

Keep your palms facing each other throughout the movement.

E16


A17


E17


A19

Complete 3 sets with 60 sec. rest. Then do french presses, rest 180 sec and do final set of dips.

E19


A20

Perform with an EZ-Curl bar, if available. If not, use a barbell or use dumbells and keep your palms facing each other.

E20


A21

Complete 3 sets with 60 sec. rest. Then do DB rear delt side raises, rest 180 sec and do final set of bent over BB rows. Note: Utilize a shoulder-width, supinated (palms up) grip for bent over BB rows.

E21


A22

Lay facedown on a 30-45 degree incline bench and perform dumbbell side raises. Or, perform them from a standing, bent-over position, if desired.

E22


A23

Complete 3 sets with 75 sec. rest. Then do box squats, rest 240 sec and do final set of rack pulls.

E23


A24

Utilize a box or bench that allows your hip joint to drop just below knee level.

E24


A25


E25


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E29


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E31


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E33


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Day 1 (80% of 1 RM OR 6 RM) Sets/Reps Rest Weight Day 8 Sets/Reps Rest WeightBB Back Squats 10 x 3 70 sec BB Back Squats 10 x 3 70 sec +2.5%A1 - Dips 4 x 6 0 sec A1 - Dips 4 x 6 0 sec +2.5%A2 - Bent over BB or DB Rows 4 x 6 60 sec A2 - Bent over BB or DB Rows 4 x 6 60 sec +2.5%B1 - Skull Crushers 4 x 6 0 sec B1 - Skull Crushers 4 x 6 0 sec +2.5%B2 - Standing BB Curls 4 x 6 60 sec B2 - Standing BB Curls 4 x 6 60 sec +2.5%Hanging Leg Raises 4 x 6 60 sec Hanging Leg Raises 4 x 6 60 sec +2.5%Day 2 Cardio / GPP Day 9 Cardio / GPPDay 3 Sets/Reps Rest Weight Day 10 Sets/Reps Rest WeightBB or DB Bench Press 10 x 3 60 sec BB or DB Bench Press 10 x 3 60 sec +2.5%A1 - Partial DB Deadlift (Rom. DL) 4 x 6 0 sec A1 - Partial DB Deadlift (Rom. DL 4 x 6 0 sec +2.5%A2 - Standing BB Military Press 4 x 6 60 sec A2 - Standing BB Military Press 4 x 6 60 sec +2.5%B1 - Standing Calf Raise 4 x 6 0 sec B1 - Standing Calf Raise 4 x 6 0 sec +2.5%B2 - Upright Rows 4 x 6 60 sec B2 - Upright Rows 4 x 6 60 sec +2.5%Tricep Pressdowns (or Fr. Press) 4 x 6 60 sec Tricep Pressdowns (or Fr. Press) 4 x 6 60 sec +2.5%Day 4 Cardio / GPP Day 11 Cardio / GPPDay 5 Sets/Reps Rest Weight Day 12 Sets/Reps Rest WeightChin-Ups 10 x 3 70 sec Chin-Ups 10 x 3 70 sec +2.5%A1 - Decline BB or DB Bench Pr. 4 x 6 0 sec A1 - Decline BB or DB Bench Pr. 4 x 6 0 sec +2.5%A2 - Standing Hammer Curls 4 x 6 60 sec A2 - Standing Hammer Curls 4 x 6 60 sec +2.5%B1 - Seated Calf Raises 4 x 6 0 sec B1 - Seated Calf Raises 4 x 6 0 sec +2.5%B2 - Glute/Ham Raise or Leg Curl 4 x 6 60 sec B2 - Glute/Ham Raise or Leg Curl 4 x 6 60 sec +2.5%Lunges or Step-Ups 4 x 6 60 sec Lunges or Step-Ups 4 x 6 60 sec +2.5%Day 6 Cardio / GPP Day 13 Cardio / GPPDay 7 Rest Rest Rest Day 14 Rest Rest Rest

Day 15 Sets/Reps Rest Weight Day 22 Sets/Reps Rest WeightBB Back Squats 10 x 3 70 sec +2.5% BB Back Squats 10 x 3 70 sec +2.5%A1 - Dips 4 x 6 0 sec +2.5% A1 - Dips 4 x 6 0 sec +2.5%A2 - Bent over BB or DB Rows 4 x 6 60 sec +2.5% A2 - Bent over BB or DB Rows 4 x 6 60 sec +2.5%B1 - Skull Crushers 4 x 6 0 sec +2.5% B1 - Skull Crushers 4 x 6 0 sec +2.5%B2 - Standing BB Curls 4 x 6 60 sec +2.5% B2 - Standing BB Curls 4 x 6 60 sec +2.5%Hanging Leg Raises 4 x 6 60 sec +2.5% Hanging Leg Raises 4 x 6 60 sec +2.5%Day 16 Cardio / GPP Day 23 Cardio / GPPDay 17 Sets/Reps Rest Weight Day 24 Sets/Reps Rest WeightBB or DB Bench Press 10 x 3 60 sec +2.5% BB or DB Bench Press 10 x 3 60 sec +2.5%A1 - Partial DB Deadlift (Rom. DL) 4 x 6 0 sec +2.5% A1 - Partial DB Deadlift (Rom. DL 4 x 6 0 sec +2.5%A2 - Standing BB Military Press 4 x 6 60 sec +2.5% A2 - Standing BB Military Press 4 x 6 60 sec +2.5%B1 - Standing Calf Raise 4 x 6 0 sec +2.5% B1 - Standing Calf Raise 4 x 6 0 sec +2.5%B2 - Upright Rows 4 x 6 60 sec +2.5% B2 - Upright Rows 4 x 6 60 sec +2.5%Tricep Pressdowns (or Fr. Press) 4 x 6 60 sec +2.5% Tricep Pressdowns (or Fr. Press) 4 x 6 60 sec +2.5%Day 18 Cardio / GPP Day 25 Cardio / GPPDay 19 Sets/Reps Rest Weight Day 26 Sets/Reps Rest WeightChin-Ups 10 x 3 70 sec +2.5% Chin-Ups 10 x 3 70 sec +2.5%A1 - Decline BB or DB Bench Pr. 4 x 6 0 sec +2.5% A1 - Decline BB or DB Bench Pr. 4 x 6 0 sec +2.5%A2 - Standing Hammer Curls 4 x 6 60 sec +2.5% A2 - Standing Hammer Curls 4 x 6 60 sec +2.5%B1 - Seated Calf Raises 4 x 6 0 sec +2.5% B1 - Seated Calf Raises 4 x 6 0 sec +2.5%B2 - Glute/Ham Raise or Leg Curl 4 x 6 60 sec +2.5% B2 - Glute/Ham Raise or Leg Curl 4 x 6 60 sec +2.5%Lunges or Step-Ups 4 x 6 60 sec +2.5% Lunges or Step-Ups 4 x 6 60 sec +2.5%Day 20 Cardio / GPP Day 27 Cardio / GPPDay 21 Rest Rest Rest Day 28 Rest Rest Rest

Waterbury Methodby Chad Waterbury


A2

Week 1 Loading: 80% of 1RM or a load you can lift for 6 perfect reps Weeks 1-4 Tempo: 10X (one second eccentric or lowering; no pause; concentric or lifting action as fast as possible)

A4

Note: A1/A2 consists of a superset pairing

E4


B9

15-20 minutes of medium intensity jogging or GPP work

F9


A10


B17


F17


A18


A19

Note: Utilize a supinated (palms up), shoulder-width hand grip

E19


A24

Note: No rest between legs

E24


B25


F25


A30


E30


B35


F35


B43


F43


A45


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F51


Week 1 (Straight Sets) Week 3 (Straight Sets)Workout 1 Sets / Reps Rest Weight Workout 1 Sets / Reps RestC - 3 x 5 60 sec. C - 4 x 5 60 sec.C - 3 x 5 60 sec. C - 4 x 5 60 sec.C - 3 x 5 60 sec. C - 4 x 5 60 sec.C - 3 x 5 60 sec. C - 4 x 5 60 sec.SJ - 3 x 5 60 sec. SJ - 4 x 5 60 sec.SJ - 3 x 5 60 sec. SJ - 4 x 5 60 sec.Workout 2 Sets / Reps Rest Weight Workout 2 Sets / Reps RestC - 3 x 8 90 sec. C - 4 x 8 90 sec.C - 3 x 8 90 sec. C - 4 x 8 90 sec.C - 3 x 8 90 sec. C - 4 x 8 90 sec.C - 3 x 8 90 sec. C - 4 x 8 90 sec.SJ - 3 x 8 90 sec. SJ - 4 x 8 90 sec.SJ - 3 x 8 90 sec. SJ - 4 x 8 90 sec.Workout 3 Sets / Reps Rest Weight Workout 3 Sets / Reps RestC - 2 x 15 120 sec. C - 3 x 15 120 sec.C - 2 x 15 120 sec. C - 3 x 15 120 sec.C - 2 x 15 120 sec. C - 3 x 15 120 sec.C - 2 x 15 120 sec. C - 3 x 15 120 sec.SJ - 2 x 15 120 sec. SJ - 3 x 15 120 sec.SJ - 2 x 15 120 sec. SJ - 3 x 15 120 sec.

Week 2 (Antagonistic Sets) Week 4 (Antagonistic Sets)Workout 1 Sets / Reps Rest Weight Workout 1 Sets / Reps RestC - 3 x 5 60 sec. C - 4 x 5 60 sec.C - 3 x 5 60 sec. C - 4 x 5 60 sec.C - 3 x 5 60 sec. C - 4 x 5 60 sec.C - 3 x 5 60 sec. C - 4 x 5 60 sec.SJ - 3 x 5 60 sec. SJ - 4 x 5 60 sec.SJ - 3 x 5 60 sec. SJ - 4 x 5 60 sec.Workout 2 Sets / Reps Rest Weight Workout 2 Sets / Reps RestC - 3 x 8 90 sec. C - 4 x 8 90 sec.C - 3 x 8 90 sec. C - 4 x 8 90 sec.C - 3 x 8 90 sec. C - 4 x 8 90 sec.C - 3 x 8 90 sec. C - 4 x 8 90 sec.SJ - 3 x 8 90 sec. SJ - 4 x 8 90 sec.SJ - 3 x 8 90 sec. SJ - 4 x 8 90 sec.Workout 3 Sets / Reps Rest Weight Workout 3 Sets / Reps RestC - 2 x 15 120 sec. C - 3 x 15 120 sec.C - 2 x 15 120 sec. C - 3 x 15 120 sec.C - 2 x 15 120 sec. C - 3 x 15 120 sec.C - 2 x 15 120 sec. C - 3 x 15 120 sec.

Total Body Training (Page 1)by Chad Waterbury


A2

Perform one set of the first exercise, rest, perform your second set, and continue for all the recommended sets before moving on to the next exercise.

A24

Perform three antagonist exercise groupings during each workout. For instance, perform quads/hams, chest/back, and biceps/triceps exercise pairings for the recommended sets and reps.

SJ - 2 x 15 120 sec. SJ - 3 x 15 120 sec.SJ - 2 x 15 120 sec. SJ - 3 x 15 120 sec.

Week 5 (Straight Sets) Week 7 (Straight Sets)Workout 1 Sets / Reps Rest Weight Workout 1 Sets / Reps RestC - 2 x 18 120 sec. C - 3 x 18 120 sec.C - 2 x 18 120 sec. C - 3 x 18 120 sec.C - 2 x 18 120 sec. C - 3 x 18 120 sec.C - 2 x 18 120 sec. C - 3 x 18 120 sec.SJ - 2 x 18 120 sec. SJ - 3 x 18 120 sec.SJ - 2 x 18 120 sec. SJ - 3 x 18 120 sec.Workout 2 Sets / Reps Rest Weight Workout 2 Sets / Reps RestC - 2 x 8 60 sec. C - 3 x 8 60 sec.C - 2 x 8 60 sec. C - 3 x 8 60 sec.C - 2 x 8 60 sec. C - 3 x 8 60 sec.C - 2 x 8 60 sec. C - 3 x 8 60 sec.SJ - 2 x 8 60 sec. SJ - 3 x 8 60 sec.SJ - 2 x 8 60 sec. SJ - 3 x 8 60 sec.Workout 3 Sets / Reps Rest Weight Workout 3 Sets / Reps RestC - 2 x 12 90 sec. C - 3 x 12 90 sec.C - 2 x 12 90 sec. C - 3 x 12 90 sec.C - 2 x 12 90 sec. C - 3 x 12 90 sec.C - 2 x 12 90 sec. C - 3 x 12 90 sec.SJ - 2 x 12 90 sec. SJ - 3 x 12 90 sec.SJ - 2 x 12 90 sec. SJ - 3 x 12 90 sec.

Week 6 (Antagonistic Sets) Week 8 (Antagonistic Sets)Workout 1 Sets / Reps Rest Weight Workout 1 Sets / Reps RestC - 2 x 18 120 sec. C - 3 x 18 120 sec.C - 2 x 18 120 sec. C - 3 x 18 120 sec.C - 2 x 18 120 sec. C - 3 x 18 120 sec.C - 2 x 18 120 sec. C - 3 x 18 120 sec.SJ - 2 x 18 120 sec. SJ - 3 x 18 120 sec.SJ - 2 x 18 120 sec. SJ - 3 x 18 120 sec.Workout 2 Sets / Reps Rest Weight Workout 2 Sets / Reps RestC - 2 x 8 60 sec. C - 3 x 8 60 sec.C - 2 x 8 60 sec. C - 3 x 8 60 sec.C - 2 x 8 60 sec. C - 3 x 8 60 sec.C - 2 x 8 60 sec. C - 3 x 8 60 sec.SJ - 2 x 8 60 sec. SJ - 3 x 8 60 sec.SJ - 2 x 8 60 sec. SJ - 3 x 8 60 sec.Workout 3 Sets / Reps Rest Weight Workout 3 Sets / Reps RestC - 2 x 12 90 sec. C - 3 x 12 90 sec.C - 2 x 12 90 sec. C - 3 x 12 90 sec.



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A69


C - 2 x 12 90 sec. C - 3 x 12 90 sec.C - 2 x 12 90 sec. C - 3 x 12 90 sec.SJ - 2 x 12 90 sec. SJ - 3 x 12 90 sec.SJ - 2 x 12 90 sec. SJ - 3 x 12 90 sec.

Compound (C) Exercises Master List Single-Joint (SJ) Exercises Master List

Chest BicepsIncline Bench Presses (BB or DB) BB CurlsFlat Bench Presses (BB or DB) Hammer CurlsDecline Bench Presses (BB or DB) Preacher CurlsWide-Grip Dips

TricepsBack Lying Tricep Extensions (BB or DB)Upright or Horizontal Rows Tricep Press-Downs (Supinated or Pronated Grip)Pull-Ups or Pull-Downs (Pronated, Supinated or Semi-Supinated Grip)

DeltoidsDeltoids Front DB RaisesStanding Military Presses (BB or DB, Pronated, Supinated, Semi-Supinated Grip)Side DB RaisesSeated Military Presses (BB or DB, Pronated, Supinated, Semi-Supinated Grip) Rear DB Raises

Quads HamstringsHigh-Bar Back Squats Glute-Ham RaisesHack Squats Leg CurlsFront Squats

CalvesLower Back / Hips Standing Calf RaisesTraditional or Sumo Deadlifts Seated Calf RaisesPower Cleans or Snatches Donkey Calf RaisesGood Mornings

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, don’t always start your session with a chest/back pairing. You must keep rotating the body parts and exercises you begin each session with.

* Don’t 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 1and 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! I’m 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.

Week 3 (Straight Sets)Weight

Weight

Weight

Week 4 (Antagonistic Sets)Weight

Weight

Weight


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E24


Week 7 (Straight Sets)Weight

Weight

Weight

Week 8 (Antagonistic Sets)Weight

Weight

Weight


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Single-Joint (SJ) Exercises Master List

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, don’t always start your session with a chest/back pairing. You must keep rotating the body

* Don’t 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


* Be creative! I’m giving you endless options. Just be sure to pick four compound exercises and two single-joint exercises with each session. You can rotate

Total Body Training (Page 1)Week 1 (Straight Sets) Week 3 (Straight Sets)

Workout 1 Sets / Reps Rest Weight Workout 1 Sets / Reps Rest WeightC – Flat BB Bench Press 3 x 5 60 sec. C - Sumo – Style Deadlift 4 x 5 60 sec.C - Seated Cable Rows 3 x 5 60 sec. C - Neutral Grip Pull Ups 4 x 5 60 sec.C - Squats 3 x 5 60 sec. C - Incline DB Press 4 x 5 60 sec.C - Sumo – Style Deadlift 3 x 5 60 sec. C - Preacher Curls 4 x 5 60 sec.SJ – DB Hammer Curls 3 x 5 60 sec. SJ – Front Squats 4 x 5 60 sec.SJ - Standing Calf Raises 3 x 5 60 sec. SJ - Seated Calf Raises 4 x 5 60 sec.Workout 2 Sets / Reps Rest Weight Workout 2 Sets / Reps Rest WeightC – Incline DB Bench Press 3 x 8 90 sec. C – Squats 4 x 8 90 sec.C - DB Upright Rows 3 x 8 90 sec. C - Seated Cable Rows 4 x 8 90 sec.C - Front Squats 3 x 8 90 sec. C - Glute Ham Raise 4 x 8 90 sec.C - Good Mornings 3 x 8 90 sec. C - Military Press 4 x 8 90 sec.SJ - BB Bicep Curls 3 x 8 90 sec. SJ - DB Curls 4 x 8 90 sec.SJ - Dips 3 x 8 90 sec. SJ - Lying DB Tricep Extensions 4 x 8 90 sec.Workout 3 Sets / Reps Rest Weight Workout 3 Sets / Reps Rest WeightC – Decline BB Bench 2 x 15 120 sec. C - Lunges 3 x 15 120 sec.C - Chin Ups 2 x 15 120 sec. C - DB Flat Bench Press 3 x 15 120 sec.C - Step Ups 2 x 15 120 sec. C - Good Mornings 3 x 15 120 sec.C - Regular Deadlift 2 x 15 120 sec. C - Barbell Bicep Curls 3 x 15 120 sec.SJ - Seated Calf Raise 2 x 15 120 sec. SJ - Dips 3 x 15 120 sec.SJ - BB Lying Triceps Extensions 2 x 15 120 sec. SJ - Standing Calf Raises 3 x 15 120 sec.

Week 2 (Antagonistic Sets) Week 4 (Antagonistic Sets)Workout 1 Sets / Reps Rest Weight Workout 1 Sets / Reps Rest WeightC – Flat BB Bench Press 3 x 5 60 sec. C - Sumo – Style Deadlift 4 x 5 60 sec.C - Seated Cable Rows 3 x 5 60 sec. C - Neutral Grip Pull Ups 4 x 5 60 sec.C - Squats 3 x 5 60 sec. C - Incline DB Press 4 x 5 60 sec.C - Sumo – Style Deadlift 3 x 5 60 sec. C - Preacher Curls 4 x 5 60 sec.SJ – DB Hammer Curls 3 x 5 60 sec. SJ – Front Squats 4 x 5 60 sec.SJ - Standing Calf Raises 3 x 5 60 sec. SJ - Seated Calf Raises 4 x 5 60 sec.Workout 2 Sets / Reps Rest Weight Workout 2 Sets / Reps Rest WeightC – Incline DB Bench Press 3 x 8 90 sec. C – Squats 4 x 8 90 sec.C - DB Upright Rows 3 x 8 90 sec. C - Seated Cable Rows 4 x 8 90 sec.C - Front Squats 3 x 8 90 sec. C - Glute Ham Raise 4 x 8 90 sec.C - Good Mornings 3 x 8 90 sec. C - Military Press 4 x 8 90 sec.SJ - BB Bicep Curls 3 x 8 90 sec. SJ - DB Curls 4 x 8 90 sec.SJ - Dips 3 x 8 90 sec. SJ - Lying DB Tricep Extensions 4 x 8 90 sec.Workout 3 Sets / Reps Rest Weight Workout 3 Sets / Reps Rest WeightC – Decline BB Bench 2 x 15 120 sec. C - Lunges 3 x 15 120 sec.C - Chin Ups 2 x 15 120 sec. C - DB Flat Bench Press 3 x 15 120 sec.C - Step Ups 2 x 15 120 sec. C - Good Mornings 3 x 15 120 sec.C - Regular Deadlift 2 x 15 120 sec. C - Barbell Bicep Curls 3 x 15 120 sec.SJ - Seated Calf Raise 2 x 15 120 sec. SJ - Dips 3 x 15 120 sec.SJ - BB Lying Triceps Extensions 2 x 15 120 sec. SJ - Standing Calf Raises 3 x 15 120 sec.

Total Body Training (Page 2)Week 5 (Straight Sets) Week 7 (Straight Sets)

Workout 1 Sets / Reps Rest Weight Workout 1 Sets / Reps Rest WeightC – Squats 2 x 18 120 sec. C – Dips 3 x 18 120 sec.C – BB Lunges 2 x 18 120 sec. C – Front squats 3 x 18 120 sec.

C – Bent over BB rows 2 x 18 120 sec. C – Seated cable rows (wide grip) 3 x 18 120 sec.C – Flat DB bench press 2 x 18 120 sec. C – Step ups BB 3 x 18 120 sec.SJ – Standing calf raises 2 x 18 120 sec. SJ – Preacher curls 3 x 18 120 sec.SJ – BB curls 2 x 18 120 sec. SJ – Standing weighted crunches 3 x 18 120 sec.Workout 2 Sets / Reps Rest Weight Workout 2 Sets / Reps Rest WeightC – Deadlifts 2 x 8 60 sec. C – Flat BB bench press 3 x 8 60 sec.C – Glute ham raises 2 x 8 60 sec. C – Romanian Deadlifts 3 x 8 60 sec.C – BB upright rows 2 x 8 60 sec. C – Military Press 3 x 8 60 sec.C – BB incline bench 2 x 8 60 sec. C – Glute Ham Raises 3 x 8 60 sec.SJ – Crunches 2 x 8 60 sec. SJ – Standing side raises 3 x 8 60 sec.SJ – Skull crusher 2 x 8 60 sec. SJ – Leg curls 3 x 8 60 sec.Workout 3 Sets / Reps Rest Weight Workout 3 Sets / Reps Rest WeightC – Goodmornings 2 x 12 90 sec. C – Chins 3 x 12 90 sec.C – Hack squats 2 x 12 90 sec. C – DB Lunges 3 x 12 90 sec.C – Pull Ups (pronated) 2 x 12 90 sec. C – Seated military BB press 3 x 12 90 sec.C – Decline DB Bench press 2 x 12 90 sec. C – Sumo style deadlifts 3 x 12 90 sec.SJ – Seated calf raises 2 x 12 90 sec. SJ – Close grip BB bench press 3 x 12 90 sec.SJ – Front arm DB raises 2 x 12 90 sec. SJ – Leg raises 3 x 12 90 sec.

Week 6 (Antagonistic Sets) Week 8 (Antagonistic Sets)Workout 1 Sets / Reps Rest Weight Workout 1 Sets / Reps Rest WeightC – Squats 2 x 18 120 sec. C – Dips 3 x 18 120 sec.C – BB Lunges 2 x 18 120 sec. C – Front squats 3 x 18 120 sec.C – Bent over BB rows 2 x 18 120 sec. C – Seated cable rows (wide grip) 3 x 18 120 sec.C – Flat DB bench press 2 x 18 120 sec. C – Step ups BB 3 x 18 120 sec.SJ – Standing calf raises 2 x 18 120 sec. SJ – Preacher curls 3 x 18 120 sec.SJ – BB curls 2 x 18 120 sec. SJ – Standing weighted crunches 3 x 18 120 sec.Workout 2 Sets / Reps Rest Weight Workout 2 Sets / Reps Rest WeightC – Deadlifts 2 x 8 60 sec. C – Flat BB bench press 3 x 8 60 sec.C – Gluts ham raises 2 x 8 60 sec. C – Romanian Deadlifts 3 x 8 60 sec.C – BB upright rows 2 x 8 60 sec. C – Military Press 3 x 8 60 sec.C – BB incline bench 2 x 8 60 sec. C – Glute Ham Raises 3 x 8 60 sec.SJ – Crunches 2 x 8 60 sec. SJ – Standing side raises 3 x 8 60 sec.SJ – Skull crusher 2 x 8 60 sec. SJ – Leg curls 3 x 8 60 sec.Workout 3 Sets / Reps Rest Weight Workout 3 Sets / Reps Rest WeightC – Goodmornings 2 x 12 90 sec. C – Chins 3 x 12 90 sec.C – Hack squats 2 x 12 90 sec. C – DB Lunges 3 x 12 90 sec.C – Pull Ups (pronated) 2 x 12 90 sec. C – Seated military BB press 3 x 12 90 sec.C – Decline DB Bench press 2 x 12 90 sec. C – Sumo style deadlifts 3 x 12 90 sec.SJ – Seated calf raises 2 x 12 90 sec. SJ – Close grip BB bench press 3 x 12 90 sec.SJ – Front arm DB raises 2 x 12 90 sec. SJ – Leg raises 3 x 12 90 sec.

Total Body Training (Page 3)

Original Article Can be Found on T-Nation @ http://www.t-nation.com/readTopic.do?id=508031Compound (C) Exercises Master List Single-Joint (SJ) Exercises Master List

Chest BicepsIncline Bench Presses (BB or DB) BB CurlsFlat Bench Presses (BB or DB) Hammer Curls

Decline Bench Presses (BB or DB) Preacher CurlsWide-Grip Dips

TricepsBack Lying Tricep Extensions (BB or DB)Upright or Horizontal Rows Tricep Press-Downs (Supinated or Pronated Grip)Pull-Ups or Pull-Downs (Pronated, Supinated or Semi-Supinated Grip)

DeltoidsDeltoids Front DB RaisesStanding Military Presses (BB or DB, Pronated, Supinated, Semi-SupinateSide DB RaisesSeated Military Presses (BB or DB, Pronated, Supinated, Semi-SupinatedRear DB Raises

Quads HamstringsHigh-Bar Back Squats Glute-Ham RaisesHack Squats Leg CurlsFront Squats

CalvesLower Back / Hips Standing Calf RaisesTraditional or Sumo Deadlifts Seated Calf RaisesPower Cleans or Snatches Donkey Calf RaisesGood Mornings

Special Instructions:* Choose 4 exercises under the list of compound exercises. Choose 2 exercises under the single-joint exercise list. Don't leave out any major muscle g

* Constantly rotate exercises from each category. In other words, don’t always start your session with a chest/back pairing. You must keep rotating theparts and exercises you begin each session with.

* Don’t 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! I’m giving you endless options. Just be sure to pick four compound exercises and two single-joint exercises with each session. You can rexercises as much as you desire. All you have to do is follow the prescribed parameters.

Maximal Strength Sets / Reps / Load Rest Period Weight / Day 1 Weight / Day 8A1 - Squats 5 x 3 @ 5RM 60 sec. +2.5%A2 - Lying Leg Curls 5 x 3 @ 5RM 60 sec. +2.5%B1 - BB Bench Presses 5 x 3 @ 5RM 60 sec. +2.5%B2 - Seated Cable Rows 5 x 3 @ 5RM 60 sec. +2.5%C1 - Standing BB Curls 5 x 3 @ 5RM 60 sec. +2.5%C2 - Reverse-Grip Tricep Presses-Downs 5 x 3 @ 5RM 60 sec. +2.5%

Endurance Strength Sets / Reps / Load Rest Period Weight / Day 2 Weight / Day 9A1 - Seated Behind-the-Neck BB Presses 2 x 25 @ 27RM 90 sec. +2.5%A2 - Shoulder-Width Lat Pull-Downs 2 x 25 @ 27RM 90 sec. +2.5%B1 - BB Back Squats 2 x 25 @ 27RM 90 sec. +2.5%B2 - Lying Leg Curls 2 x 25 @ 27RM 90 sec. +2.5%

Low-Intensity Cardio Cardio Cardio Cardio / Day 3 Cardio / Day 10

Hypertrophy/Strength Sets / Reps / Load Rest Period Weight /Day 4 Weight / Day 11A1 - BB Good Mornings 3 x 8 @ 10RM 75 sec. +2.5%A2 - Hanging Leg Raises 3 x 8 @ 10RM 75 sec. +2.5%B1 - 45-Degree Incline DB Bench Presses 3 x 8 @ 10RM 75 sec. +2.5%B2 - Standing Upright DB Rows 3 x 8 @ 10RM 75 sec. +2.5%C1 - Standing BB Reverse Curl 3 x 8 @ 10RM 75 sec. +2.5%C2 - Lying BB Tricep Extensions (Skull Crushers) 3 x 8 @ 10RM 75 sec. +2.5%

Low-Intensity Cardio Cardio Cardio Cardio / Day 5 Cardio / Day 12

Explosive Strength Sets / Reps / Load Rest Period Weight / Day 6 Weight / Day 13A - Explosive Lunges 6 x 3 @ 18RM 60 sec. +2.5%B - Explosive Sit-Ups 6 x 3 @ 18RM 60 sec. +2.5%C - Explosive BB Bench Presses 6 x 3 @ 18RM 60 sec. +2.5%D - Explosive Supinated Pull-Downs 6 x 3 @ 18RM 60 sec. +2.5%

Rest, Rest, Rest Rest Day Rest Day Rest / Day 7 Rest / Day 14

Quattro Dynamoby Chad Waterbury


A3

Tempo: Perform concentric (lifting) fast; perform eccentric (lowering) under control.

A4

Note: Use a high bar position on your traps, feet shoulder width, toes straight ahead, full ROM (range of motion).

A5

Note: Keep the toes pointed straight down throughout the movement; don’t let the hips lift off the pad.

A6

Note: Use a 24" grip width (that's 24 inches between the first fingers).

A7

Note: Use a 24", palms-down grip.

A8

Note: Use an 18" grip width (18 inches between pinky fingers).

A9

Note: Use an 18", palms up grip.

A11


A12

Note: Use a 24" grip.

A13

Note: Use a 24", palms up grip (24 inches between pinky fingers.)

A14

Note: Use the same positioning as in Day 1, but with your heels elevated on two 25-pound plates.

A15

Note: Keep the toes pointed straight down throughout the movement; don’t let the hips lift off the pad.

A17

Off. Perform 15 minutes of low-intensity jogging or uphill walking.

A19


A20

Note: Keep the low back tight and arched. Flex the trunk forward at the hips as far as possible before losing your arch (this will depend on hamstring flexibility). Don’t flex the trunk forward any further than parallel to the floor.

A21

Note: Hang from a bar and lift the legs until they're parallel to the floor.

A22

Note: Use a traditional grip with your palms facing away from you (i.e. pronated).

A23

Note: Keep the elbows high; don't lift the dumbbells higher than your lower chest.

A24

Note: Use an 18", palms down grip (18 inches between first fingers).

A25

Note: Use an 18" grip between first fingers.

A27

Off. Perform 15 minutes of low-intensity jogging or uphill walking.

A29

Tempo: As fast as humanly possible while maintaining proper form.

A30

Note: Keep your trunk as vertical as possible. Step forward as far as comfortably possible and alternate reps between each leg.

A31

Note: Hook the feet and assume a traditional sit-up technique.

A32

Note: Use an 18" grip width between first fingers. Don't lockout the elbows on any rep.

A33

Note: Use an 18" underhand grip between pinky fingers. Let the weight stack rest between each rep before pulling down explosively.

Weight / Day 15+2.5%+2.5%+2.5%+2.5%+2.5%+2.5%

Weight / Day 16+2.5%+2.5%+2.5%+2.5%

Cardio / Day 17

Weight / Day 18+2.5%+2.5%+2.5%+2.5%+2.5%+2.5%

Cardio / Day 19

Weight / Day 20+2.5%+2.5%+2.5%+2.5%

Rest / Day 21


Day 1 Sets / Reps Rest Period Weight Day 8 Sets / Reps Rest PeriodA - BB Back Squats 14 x 1 @ 3RM 60 sec. A - BB Back Squats 15 x 1 @ 3RM 60 sec.B - Back Extensions 14 x 1 @ 3RM 60 sec. B - Back Extensions 15 x 1 @ 3RM 60 sec.C - Seated Calf Raises 14 x 1 @ 3RM 60 sec. C - Seated Calf Raises 15 x 1 @ 3RM 60 sec.Day 2 Cardio Cardio Cardio Day 9 Cardio CardioDay 3 Sets / Reps Rest Period Weight Day 10 Sets / Reps Rest PeriodA1 - Chin-Ups 3 x 18 @ 20RM 60 sec. A1 - Chin-Ups 3 x 18 @ 20RM 60 sec.A2 - Flat DB Bench Presses 3 x 18 @ 20RM 60 sec. A2 - Flat DB Bench Presses 3 x 18 @ 20RM 60 sec.B1 - BB Curls 3 x 18 @ 20RM 60 sec. B1 - BB Curls 3 x 18 @ 20RM 60 sec.B2 - BB Skull Crushers 3 x 18 @ 20RM 60 sec. B2 - BB Skull Crushers 3 x 18 @ 20RM 60 sec.Day 4 Sets / Reps Rest Period Weight Day 11 Sets / Reps Rest PeriodA1 - BB Deadlifts 3 x 18 @ 20RM 90 sec. A1 - BB Deadlifts 3 x 18 @ 20RM 90 sec.A2 - Standing Calf Raises 3 x 18 @ 20RM 90 sec. A2 - Standing Calf Raises 3 x 18 @ 20RM 90 sec.B1 - Lying Leg Curls 3 x 18 @ 20RM 90 sec. B1 - Lying Leg Curls 3 x 18 @ 20RM 90 sec.B2 - Hanging Pikes 3 x 18 @ 20RM 90 sec. B2 - Hanging Pikes 3 x 18 @ 20RM 90 sec.Day 5 Cardio Cardio Cardio Day 12 Cardio CardioDay 6 Sets / Reps Rest Period Weight Day 13 Sets / Reps Rest PeriodA - Incline BB Bench Presses 14 x 1 @ 3RM 60 sec. A - Incline BB Bench Presses 15 x 1 @ 3RM 60 sec.B - Chest-Supported Rows 14 x 1 @ 3RM 60 sec. B - Chest-Supported Rows 15 x 1 @ 3RM 60 sec.C - Dips 14 x 1 @ 3RM 60 sec. C - Dips 15 x 1 @ 3RM 60 sec.Day 7 Rest Rest Rest Day 14 Rest Rest

Day 15 Sets / Reps Rest Period Weight Day 22 Sets / Reps Rest PeriodA - BB Back Squats 16 x 1 @ 3RM 60 sec. A - BB Back Squats 17 x 1 @ 3RM 60 sec.B - Back Extensions 16 x 1 @ 3RM 60 sec. B - Back Extensions 17 x 1 @ 3RM 60 sec.C - Seated Calf Raises 16 x 1 @ 3RM 60 sec. C - Seated Calf Raises 17 x 1 @ 3RM 60 sec.Day 16 Cardio Cardio Cardio Day 23 Cardio CardioDay 17 Sets / Reps Rest Period Weight Day 24 Sets / Reps Rest PeriodA1 - Chin-Ups 3 x 18 @ 20RM 60 sec. +2.5% A1 - Chin-Ups 3 x 18 @ 20RM 60 sec.A2 - Flat DB Bench Presses 3 x 18 @ 20RM 60 sec. +2.5% A2 - Flat DB Bench Presses 3 x 18 @ 20RM 60 sec.B1 - BB Curls 3 x 18 @ 20RM 60 sec. +2.5% B1 - BB Curl 3 x 18 @ 20RM 60 sec.B2 - BB Skull Crushers 3 x 18 @ 20RM 60 sec. +2.5% B2 - BB Skull Crushers 3 x 18 @ 20RM 60 sec.Day 18 Sets / Reps Rest Period Weight Day 25 Sets / Reps Rest PeriodA1 - BB Deadlifts 3 x 18 @ 20RM 90 sec. +2.5% A1 - BB Deadlifts 3 x 18 @ 20RM 90 sec.A2 - Standing Calf Raises 3 x 18 @ 20RM 90 sec. +2.5% A2 - Standing Calf Raises 3 x 18 @ 20RM 90 sec.B1 - Lying Leg Curls 3 x 18 @ 20RM 90 sec. +2.5% B1 - Lying Leg Curls 3 x 18 @ 20RM 90 sec.B2 - Hanging Pikes 3 x 18 @ 20RM 90 sec. +2.5% B2 - Hanging Pikes 3 x 18 @ 20RM 90 sec.Day 19 Cardio Cardio Cardio Day 26 Cardio CardioDay 20 Sets / Reps Rest Period Weight Day 27 Sets / Reps Rest PeriodA - Incline BB Bench Presses 16 x 1 @ 3RM 60 sec. A - Incline BB Bench Presses 17 x 1 @ 3RM 60 sec.B - Chest-Supported Rows 16 x 1 @ 3RM 60 sec. B - Chest-Supported Rows 17 x 1 @ 3RM 60 sec.C - Dips 16 x 1 @ 3RM 60 sec. C - Dips 17 x 1 @ 3RM 60 sec.

Single's Clubby Chad Waterbury


A2

Tempo: As fast as possible while controlling the eccentric phase. Note: Perform all 14 sets for squats before moving on to back extensions and then finish with seated calf raises. Rest 3 minutes between exercises.

E2


A4

Clutch a plate to your chest to add resistance.

E4


A6

No weight-training. Perform 15-20 minutes of jogging or uphill treadmill walking (if your calves are lagging).

E6


A7

Tempo: Fast, under control. Note: Alternate between chin-ups and flat DB bench presses for three cycles with 60s rest periods. Rest 3 minutes and move on to barbell curls and skull crusher antagonist supersets for three cycles.

E7


A17

No weight-training. Perform 15-20 minutes of jogging or incline treadmill walking.

E17


A18

Tempo: As fast as possible while controlling the eccentric phase. Note: Perform all 14 sets for incline barbell bench presses before moving on to chest-supported rows and then finish with dips. Rest 3 minutes between exercises.

E18


A19

With a 15 to 20-degree incline.

E19


A20

Supinate palms for bicep activation.

E20


A24


E24


A26


E26


A28


E28


A29


E29


A39


E39


A40


E40


A41


E41


A42


E42


Day 21 Rest Rest Rest Day 28 Rest Rest

Weight

Cardio

Weight+2.5%+2.5%+2.5%+2.5%

Weight+2.5%+2.5%+2.5%+2.5%Cardio

Weight

Rest

Weight

Cardio

Weight+2.5%+2.5%+2.5%+2.5%

Weight+2.5%+2.5%+2.5%+2.5%Cardio

Weight

Day 1 (Upper Body) Sets / Reps / Load Rest Period Weight / Day 1 Weight / Day 8BB Bench Presses 8 x 3 @ 5RM 60 sec.Seated Rows 8 x 3 @ 5RM 60 sec.Pull-Ups 8 x 3 @ 5RM 60 sec.Standing DB Shoulder Presses 8 x 3 @ 5RM 60 sec.

Day 2 (Lower Body) Sets / Reps / Load Rest Period Weight / Day 2 Weight / Day 9BB Squats 3 x 8 @ 10RM 90 sec.Leg Raises 3 x 8 @ 10RM 60 sec.DB Deadlifts 3 x 8 @ 10RM 90 sec.Decline Bench Sit-Ups 3 x 8 @ 10RM 60 sec.Standing Calf Raises 3 x 8 @ 10RM 60 sec.

]Day 3 (Cardio for Recovery) Cardio Cardio Cardio / Day 3 Cardio / Day 10

Day 4 (Upper Body) Sets / Reps / Load Rest Period Weight / Day 4 Weight / Day 1145-Degree Incline DB Bench Presses 3 x 8 @ 10RM 90 sec.45-Degree DB Rows 3 x 8 @ 10RM 90 sec.Standing BB Curls 3 x 8 @ 10RM 60 sec.Standing Reverse-Grip Tricep Press-Downs 3 x 8 @ 10RM 60 sec.

Day 5 (Lower Body) Sets / Reps / Load Rest Period Weight / Day 5 Weight / Day 12Hack Squats 8 x 3 @ 5RM 60 sec.Lying Leg Curls 8 x 3 @ 5RM 60 sec.Lying Leg Raises 8 x 3 @ 5RM 60 sec.Seated Calf Raises 8 x 3 @ 5RM 30 sec.

Day 6 (Rest) Rest Rest Rest / Day 6 Rest / Day 13

Day 7 (Rest) Rest Rest Rest / Day 7 Rest / Day 14

Big Boy Basicsby Chad Waterbury


A4

24" hand spacing

A5

24" hand spacing

A6

Semi-supinated 18" grip

A7

Semi-supinated 18" grip

A10

High bar position, feet shoulder-width apart

A11

Perform hanging or on a leg raise apparatus.

A12

Hold dumbbells at your sides; squat down until dumbbells are just below knee level.

A13

Hold a dumbbell or plate on your chest to increase the load.

A16

Perform 15 to 20 minutes of moderate intensity cardio.

A19

Perform in a traditional fashion with the palms facing away from you as if holding a barbell.

A20

Lay face down on the bench with the same hand position as the incline presses.

A21

Perform with pinky fingers 18" apart.

A22

Perform with the same 18" hand position as the barbell curls.

A25

Hold a barbell or two dumbbells behind your legs. Squat down until your knuckles touch the top of your calves.

A26

Don't let the feet rotate outward.

A27

Hold a dumbbell between your feet to increase the load.

A30

Perform 15-20 minutes of moderate intensity cardio if desired.

A32

Perform 15-20 minutes of moderate intensity cardio if desired.

Weight / Day 15

Weight / Day 16

Cardio/ Day 17

Weight / Day 18

Weight / Day 19

Rest / Day 20

Rest / Day 21


Day 1 - Workout #1 Sets/Reps Rest Weight Day 8 - Workout #1 Sets/Reps Rest Weight Day 15 - Workout #1 Sets/Reps Rest WeightA1 - Running in Place 3 - 5 0 sec A1 - Running in Place 3 - 5 0 sec A1 - Running in Place 3 - 5 0 secA2 - Jumping Jacks 3 - 5 0 sec A2 - Jumping Jacks 3 - 5 0 sec A2 - Jumping Jacks 3 - 5 0 secA3 - Squat Thrusts 3 - 5 60 sec. A3 - Squat Thrusts 3 - 5 60 sec. A3 - Squat Thrusts 3 - 5 60 sec.Waterbury Walks 3-5 x 3-5 90 sec Waterbury Walks 3-5 x 3-5 90 sec +2.5% Waterbury Walks 3-5 x 3-5 90 sec +2.5%Sternum Chin-ups 3-5 x 3-5 90 sec Sternum Chin-ups 3-5 x 3-5 90 sec +2.5% Sternum Chin-ups 3-5 x 3-5 90 sec +2.5%Shoulder Press Squats 3-5 x 3-5 90 sec Shoulder Press Squats 3-5 x 3-5 90 sec +2.5% Shoulder Press Squats 3-5 x 3-5 90 sec +2.5%Opt - Bent over BB Rows 2-3 x 6-8 90 sec Opt - Bent over BB Rows 2-3 x 6-8 90 sec +2.5% Opt - Bent over BB Rows 2-3 x 6-8 90 sec +2.5%Day 2 Cardio Day 9 Cardio Day 16 CardioDay 3 Cardio Day 10 Cardio Day 17 CardioDay 4 - Workout #2 Sets/Reps Rest Weight Day 11 - Workout #2 Sets/Reps Rest Weight Day 18 - Workout #2 Sets/Reps Rest WeightA1 - Running in Place 3 - 5 0 sec A1 - Running in Place 3 - 5 0 sec A1 - Running in Place 3 - 5 0 secA2 - Jumping Jacks 3 - 5 0 sec A2 - Jumping Jacks 3 - 5 0 sec A2 - Jumping Jacks 3 - 5 0 secA3 - Squat Thrusts 3 - 5 60 sec. A3 - Squat Thrusts 3 - 5 60 sec. A3 - Squat Thrusts 3 - 5 60 sec.B1 - Waterbury Walks 3-5 x 3-5 90 sec B1 - Waterbury Walks 3-5 x 3-5 90 sec +2.5% B1 - Waterbury Walks 3-5 x 3-5 90 sec +2.5%B2 - Sternum Chin-ups 3-5 x 3-5 90 sec B2 - Sternum Chin-ups 3-5 x 3-5 90 sec +2.5% B2 - Sternum Chin-ups 3-5 x 3-5 90 sec +2.5%B3 - Shoulder Press Squats 3-5 x 3-5 90 sec B3 - Shoulder Press Squats 3-5 x 3-5 90 sec +2.5% B3 - Shoulder Press Squats 3-5 x 3-5 90 sec +2.5%Opt - Dips 2-3 x 6-8 90 sec Opt - Dips 2-3 x 6-8 90 sec +2.5% Opt - Dips 2-3 x 6-8 90 sec +2.5%Day 5 Cardio Day 12 Cardio Day 19 CardioDay 6 Off Day 13 Off Day 20 OffDay 7 Off Day 14 Off Day 21 OffDay 22 - Workout #1 Sets/Reps Rest Weight Day 29 - Workout #1 Sets/Reps Rest Weight Day 36 - Workout #1 Sets/Reps Rest WeightA1 - Running in Place 3 - 5 0 sec A1 - Running in Place 3 - 5 0 sec A1 - Running in Place 3 - 5 0 secA2 - Jumping Jacks 3 - 5 0 sec A2 - Jumping Jacks 3 - 5 0 sec A2 - Jumping Jacks 3 - 5 0 secA3 - Squat Thrusts 3 - 5 60 sec. A3 - Squat Thrusts 3 - 5 60 sec. A3 - Squat Thrusts 3 - 5 60 sec.Waterbury Walks 3-5 x 3-5 90 sec Waterbury Walks 3-5 x 3-5 90 sec +2.5% Waterbury Walks 3-5 x 3-5 90 secSternum Chin-ups 3-5 x 3-5 90 sec Sternum Chin-ups 3-5 x 3-5 90 sec +2.5% Sternum Chin-ups 3-5 x 3-5 90 secShoulder Press Squats 3-5 x 3-5 90 sec Shoulder Press Squats 3-5 x 3-5 90 sec +2.5% Shoulder Press Squats 3-5 x 3-5 90 secOpt - Bent over BB Rows 2-3 x 6-8 90 sec Opt - Bent over BB Rows 2-3 x 6-8 90 sec +2.5% Opt - Bent over BB Rows 2-3 x 6-8 90 secDay 23 Cardio Day 30 Cardio Day 37 CardioDay 24 Cardio Day 31 Cardio Day 38 CardioDay 25 - Workout #2 Sets/Reps Rest Weight Day 32 - Workout #2 Sets/Reps Rest Weight Day 39 - Workout #2 Sets/Reps Rest WeightA1 - Running in Place 3 - 5 0 sec A1 - Running in Place 3 - 5 0 sec A1 - Running in Place 3 - 5 0 secA2 - Jumping Jacks 3 - 5 0 sec A2 - Jumping Jacks 3 - 5 0 sec A2 - Jumping Jacks 3 - 5 0 secA3 - Squat Thrusts 3 - 5 60 sec. A3 - Squat Thrusts 3 - 5 60 sec. A3 - Squat Thrusts 3 - 5 60 sec.B1 - Waterbury Walks 3-5 x 3-5 90 sec +2.5% B1 - Waterbury Walks 3-5 x 3-5 90 sec +2.5% B1 - Waterbury Walks 3-5 x 3-5 90 sec +2.5%B2 - Sternum Chin-ups 3-5 x 3-5 90 sec +2.5% B2 - Sternum Chin-ups 3-5 x 3-5 90 sec +2.5% B2 - Sternum Chin-ups 3-5 x 3-5 90 sec +2.5%B3 - Shoulder Press Squats 3-5 x 3-5 90 sec +2.5% B3 - Shoulder Press Squats 3-5 x 3-5 90 sec +2.5% B3 - Shoulder Press Squats 3-5 x 3-5 90 sec +2.5%Opt - Dips 2-3 x 6-8 90 sec +2.5% Opt - Dips 2-3 x 6-8 90 sec +2.5% Opt - Dips 2-3 x 6-8 90 sec +2.5%Day 26 Cardio Day 33 Cardio Day 40 CardioDay 27 Off Day 34 Off Day 41 OffDay 28 Off Day 35 Off Day 42 Off

The Next "Big Three" Programby Chad Waterbury


A2

During this workout, you do all of your deadlift walk sets first, then move to the next exercise. Same with the other movements.

B2

Tempo: 30X0 (eccentric/stretch hold/concentric/shortened hold)

E2


F2


I2


J2


B10

10 to 15 minutes of high-intensity aerobic work (jumping rope, sprints, etc.)

F10


J10


B11


F11


J11


A12

For this workout, you go through the exercises in circuit fashion. Do one set of deadlift walks, rest, then one set of chins, rest, and finally one set of shoulder press squats and rest. Then repeat the circuit.

B12


E12


F12


I12


J12


B20


F20


J20


A23


B23


E23


F23


I23


J23


B31


F31


J31


B32


F32


J32


A33


B33


E33


F33


I33


J33


B41


F41


J41


Day 1 Sets/Reps Tempo Weight Wk1 Rest Wk2 Rest Wk3 Rest Wk4 Rest Wk5 Rest Wk6 Rest Wk7 Rest

Jump Rope 2 X 90 sec 60 sec 55 sec 50 sec 45 sec 40 sec 35 sec 30 sec

Inch Worm 2 X 10 60 sec 55 sec 50 sec 45 sec 40 sec 35 sec 30 sec

DB Dorsiflexion 2X25 @ 30 RM 201 60 sec 55 sec 50 sec 45 sec 40 sec 35 sec 30 sec

Standing Calf Raise 2X25 @ 30 RM 211 60 sec 55 sec 50 sec 45 sec 40 sec 35 sec 30 sec

Split Squat 5X4 @ 5 RM 201 60 sec 55 sec 50 sec 45 sec 40 sec 35 sec 30 sec

Chin-ups 5X4 @ 5 RM 201 60 sec 55 sec 50 sec 45 sec 40 sec 35 sec 30 sec

Zercher Squats 5X4 @ 5 RM 201 60 sec 55 sec 50 sec 45 sec 40 sec 35 sec 30 sec

Decline DB Pullovers 5X4 @ 5 RM 201 60 sec 55 sec 50 sec 45 sec 40 sec 35 sec 30 sec

Waterbury Walks 2X15 @ 20 RM 60 sec 55 sec 50 sec 45 sec 40 sec 35 sec 30 sec


DB Squat Thrusts 2 X 15 60 sec 55 sec 50 sec 45 sec 40 sec 35 sec 30 sec

Dips 5X4 @ 5 RM 201 60 sec 55 sec 50 sec 45 sec 40 sec 35 sec 30 sec

One-Legged DB Deadlift 5X4 @ 5 RM 201 60 sec 55 sec 50 sec 45 sec 40 sec 35 sec 30 sec

DB Bench Press 5X4 @ 5 RM 201 60 sec 55 sec 50 sec 45 sec 40 sec 35 sec 30 sec

Glute Ham Raise 5X4 @ 5 RM 201 60 sec 55 sec 50 sec 45 sec 40 sec 35 sec 30 sec

Side Deadlift 2X15 @ 20 RM 201 60 sec 55 sec 50 sec 45 sec 40 sec 35 sec 30 sec

Day 3 Cardio


Jump Rope 2 X 90 sec 60 sec 55 sec 50 sec 45 sec 40 sec 35 sec 30 sec

Inch Worm 2 X 10 60 sec 55 sec 50 sec 45 sec 40 sec 35 sec 30 sec

Donkey Calf Raise 2X25 @ 30 RM 211 60 sec 55 sec 50 sec 45 sec 40 sec 35 sec 30 sec

DB Dorsiflexion 2X25 @ 30 RM 201 60 sec 55 sec 50 sec 45 sec 40 sec 35 sec 30 sec

Bent over BB rows 5X4 @ 5 RM 201 60 sec 55 sec 50 sec 45 sec 40 sec 35 sec 30 sec

BB Front Squat 5X4 @ 5 RM 201 60 sec 55 sec 50 sec 45 sec 40 sec 35 sec 30 sec

Incline DB Press 5X4 @ 5 RM 201 60 sec 55 sec 50 sec 45 sec 40 sec 35 sec 30 sec

Step-Ups 5X4 @ 5 RM 201 60 sec 55 sec 50 sec 45 sec 40 sec 35 sec 30 sec

BB Alternating Shoulder Press 2X15 @ 20 RM 201 60 sec 55 sec 50 sec 45 sec 40 sec 35 sec 30 sec


DB Squat Thrusts 2 X 15 60 sec 55 sec 50 sec 45 sec 40 sec 35 sec 30 sec

Skull Crushers 5X4 @ 5 RM 201 60 sec 55 sec 50 sec 45 sec 40 sec 35 sec 30 sec

Seated DB External Rot. 5X4 @ 5 RM 60 sec 55 sec 50 sec 45 sec 40 sec 35 sec 30 sec

Standing Partial Mil. Press 5X4 @ 5 RM 201 60 sec 55 sec 50 sec 45 sec 40 sec 35 sec 30 sec

BB Good Morning 5X4 @ 5 RM 201 60 sec 55 sec 50 sec 45 sec 40 sec 35 sec 30 sec

Hanging Pike 5X4 @ 5 RM 201 60 sec 55 sec 50 sec 45 sec 40 sec 35 sec 30 sec

Waterbury Crucifix 2X15 @ 20 RM 201 60 sec 55 sec 50 sec 45 sec 40 sec 35 sec 30 sec

Overhead Figure 8's 2X4complete Fig 8's 60 sec 55 sec 50 sec 45 sec 40 sec 35 sec 30 sec

Day 6 Cardio

Day 7 Cardio

Outlaw Strength and Conditioningby Chad Waterbury


A6

These can be done on a machine or while holding a dumbbell in front of the body. The toes must be elevated to activate the full stretch at the bottom of the movement, therefore use a step or a box. I don't like using a barbell and standing on the floor because it doesn't involve a full calf stretch.

A7

No rest between legs, start with your weakest leg first.

A8

Palms supinated, shoulder width grip

A13

Load: 20RM (Pick two dumbbells that equal approximately 25% of your barbell deadlift 1RM. So if your max deadlift is 400 pounds, use two 50 pound dumbbells.)

A15


B19

15-20 minutes of high-intensity aerobics consisting of whatever you fancy. Just choose an aerobic exercise that requires your max heart rate to be at approximately 75 to 80%. Exercises like jumping rope and running are good examples.

A25

supinated, shoulder-width grip

A28


A31

Load: 20RM (Pick two dumbbells that equal approximately 25% of your barbell deadlift 1RM. So if your max deadlift is 400 pounds, use two 50 pound dumbbells.)

A34

Only lower the barbell to the top of your head.

A37

Use a load that equals your dumbbell side raise 15 RM

A38

Use a load that equals your standing dumbbell military press 10 RM

B39


B40


Suggested Order of Programs Link CommentABBH I Anti-Bodybuilding Hypertrophy I Increase size & strengthABBH II Anti-Bodybuilding Hypertrophy II Increase size & strengthSFM Strength Focused Mesocycle Strength increaseSOB SOB Training Increase size & strengthTTT Triple Total Training Good conditioningHH Hybrid Hypertrophy http://www.t-nation.com/readTopic.do?id=580380 Increase size & strengthWM Waterbury Method Increase size & strengthTBT Total Body TrainingQD Quattro Dynamo Strength increaseSC Singles ClubBBB Big Boy Basics

???NB3 Next Big 3 Fat Loss or in season football, etcOSC Outlaw Strength & Conditioning Fat Loss & Overall Conditioning

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