5 Week Advanced Workout Rotation
Light, Medium, Med/Heavy & Heavy Pyramids
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | |
|---|---|---|---|---|---|
| Week | Chest | Back | Arms | Legs | Delts |
| 1 | H | L | M | M | M |
| 2 | L | M | M | M | H |
| 3 | M | M | M | H | L |
| 4 | M | M | H | L | M |
| 5 | M | H | L | M | M |
The first exercise for each body part is done in a pyramid, where the first 4-6 sets are warm ups and allfollowing
sets are done to failure. Any secondary exercises for the same body part are done in a descending order (heavy set first), unless safety or pain dictates otherwise.
4 day people combine Chest & Delts.
Prioritize heaviest body part first.
Optional: Drop the last 1 or 2 lighter sets from the first body part and the first 1 or 2 warm up sets from the second body part.
Workout Times
If you are not with in 5 minutes of the time posted for each workout, you are going to slow or resting too long.
Abs
Train your abs the same way you train any other bodypart. Hard once a week with light, medium and heavy days. Choose one or two exercises and change them each week.
