Week B1, Day 3

KB 40kg

A1 2H Clean 5,3,2
A2 Goblet Squat 2,2,2

B1 Floor Press Assisted 2,3,2
B2 Single Arm Row 2,2,2

C One Leg Deadlift 2,2

1min rest between all sets

Week B1, Day 2

KB 40kg

TGU Progressions
1-5 Floor to Kneeling Windmill

Week B1, Day 1

KB 40kg

A1 Floor Press Assisted 2,2,2
A2 Single Arm Row 2,2,2

B1 Goblet Squat 1,1,1
B2 2H Swing 5,5,5

C Side Bend 3,3

1min rest between all sets

GymRat Style

Truth.

 

In the absence of updates, I will post a hypertrophy program I wrote up for a gym-rat friend, who, when he follows it to the letter, does see a noticeable increase in muscle mass, with or without pharmaceutical assistance, and has passed on the program to other gym rats who have noticed muscle increase. I wish I had photos to back all of this up, but blurry facebook pics or snapchat pics aren’t really gonna cut it. I decided to call it GymRat Style.

Day 1	Shoulders + Biceps	Sets	Reps
	*Barbell Military Press	2-3	5-8
	Lateral Raises	2-3	8-12
	Arnold Press	2-3	8-12
	Barbell Biceps Curls	3	8-12
	Concentration Curls	2-3	8-12

Day 2	Legs	Sets	Reps
	*Squats (front or back)	4	5-8
	Good Mornings	3	5-8
	Single-Leg Press	2-3	8-12
	Calves in leg press	2-3	12-15

Day 3	Chest + Triceps	Sets	Reps
	*Bench Press	4	6-8
	Dips	2-3	12-15
	Incline Dumbbell Press	2-3	8-12
	EZ Bar Pullover/Triceps Extensions	2-3	8-12
	Floor Flyes	2-3	6-8

Day 4	Back	Sets	Reps
	Power Clean	2-3	5-8
	High Pull	2-3	5-8
	*Deadlift (Sumo or Conventional)	2-3	5-8
	Stiff-Legged Deadlift	2-3	5-8
	Barbell or Dumbbell Row	2-3	5-8

Notes
If you must, an addition of Day 5 of Biceps and Triceps only training is ok.

Abs:  1-4 times per week at the end of scheduled workout.

Rest: 30sec-3mins

*Denotes lifts that must be performed, otherwise all lifts are interchangeable and may be performed in any order, to accommodate use of equipment in a busy commercial gym. If you only have time for one lift, do these.

Sets: Prescribed sets are working sets, and you may take as many warmup sets as you like.

Reps: For example, if prescribed 5-8reps, pick a weight that has you failing, or nearly failing, within that range. If you can hit 8 reps easily, increase weight, or if you have trouble getting 5 reps, reduce weight.

Duration: Try to keep workouts to 75mins or less. 60mins is better.

Diet: Eat a lot. Common sense.

Sleep: Lots. 8hrs minimum.

Once a month, reduce rep range to 3-5reps. You can also rotate the days you reduce reps. For example, Week 1, reduce reps for Day 1 only. Week 2, reduce reps for Day 2 only etc.

Keep a log.

Generally, try to stick with the program. You may add, subtract, or substitute any lifts, except for the denoted lifts, and stick with the general rep and set range.

If anyone tries this, go with it for at least a couple of months, and let me know how you go.

Bench Press or Bench Row?

Week A8, Day 7

11:07mins

SFG Prep Day 1 – Single 24kg
Swing x 15
Clean & Press x 5/5
Swing x 5/5
Clean & Front Squat x 5/5
H2H Swing x 20
Turkish Get-Up x 1/1
Swing x 15
Snatch x 5/5
Swing x 5/5
30sec rest between lifts

Week A8, Day 6

85mins

Turkish Get-Up + Windmill
16kg x 2x2/2
20kg x 2/2
24kg x 1/1
32kg x 1/1

Bent Press
16kg x (1,2,3) x 1/1
20kg x (1,2,3) x 1/1
24kg x (1,2,3) x 1/1
32kg x 3/3

5mins rest between sets

Snatch 20kg x 100/9:00mins
(10/10) x 1 every 2mins

Week A8, Day 5

25mins

 

‘Armor Building’Complex – Double 16kg’s x 15/20:00mins

Cleans x 2

Press x 1

Front Squats x 3

 

Perform in sequence for AMRAP

Hardstyle Plank 3x30sec

Pull-ups 1x5

Flexed Dead Hang x 40sec

Week A8, Day 4

30mins

A1 Double Clean & Press 20kg’s x 3
A2 Double Front Squat 20kg’s x 3

Alternate A1 and A2, with 2mins rest between sets, for 6 rounds

Hardstyle Plank 2x30sec

Throughout the day
Double Clean & Press 20kg’s x 5x3

Week A8, Day 3

30mins

A1 Get-Up segment series 24kg x 1/1
A2 Turkish Get-Up 16kg x 5/5
A3 Turkish Get-Up 32kg x 1/1

Snatch 16kg x 100/4:55mins
(10/10) x 5

Hardstyle Plank 3x20sec

Hanging Leg Raise 2x5

Week A8, Day 2

Throughout day

Long Cycle Clean & Jerk 16kg’s x (2,4,6) x 5

Week A8, Day 1

35mins

Bent Press 16kg x (2,2,2,2) x 1, 24kg x (2,2,2,2) x 1, 32kg x (2,2) x 1
5mins rest between series

Snatch 24kg x 96/12:00mins
(8/8) x 6

Week A7, Day 7

15mins

Kettlebell Complex – single 16kg
Clean & Front Squat x 5/5
Swing x 10/10
Clean & Front Squat x 5/5
Clean & Press x 5/5
Clean & Front Squat x 5/5
Turkish Get-Up x 5/5
Clean & Front Squat x 5/5
Snatch x 10/10
Clean & Front Squat x 5/5
12:55mins

Week A7, Day 6

40mins

Kettlebell Complex – single 16kg
Swing x 10/10
Clean & Press x 5/5
Swing x 10/10
Clean & Front Squat x 5/5
Swing x 10/10
Turkish Get-Up x 5/5
Swing x 10/10
Snatch x 10/10
Swing x 10/10
10:15mins

Kettlebell Complex - double 16kg’s
Clean & Press x 5
Swing x 20
Clean & Press x 5
Clean & Front Squat x 5
Clean & Press x 5
Turkish Get-Up x 5/5
Clean & Press x 5
Snatch x 20
Clean & Press x 5
17:55mins

Week A7, Day 5

20mins

A1 Double Clean & Press 20kg’s x (1,2,3)
A2 Double Front Squat 20kg’s x 5

Perform A1, then A2, in sequence, for 4 rounds.

2mins rest between sets

Partial Pull-ups, top-range 2x10

Week A7, Day 2

30mins

Long Cycle Clean & Jerk 16kg’s x (2,4,6)x5
Every 5mins

Front Snatch 16kg x 2x(10/10)

Hanging Leg Raise 2x5

Week A7, Day 1

35mins

Double Military Press 16kg’s x 5x8
One-Legged Deadlift 16kg’s x 3x5

4mins rest between sets

Neck Bridges x 5mins

Iso pull-ups, 10sec holds @ 5 positions

Week A5, Day 6

Variety 2

Backup Press 32kg x 5x1
DSW 32kg/24kg x 3x8

3-5mins rest all sets

Week A5, Day 5

M Ballistics

TGU + Windmill 24kg x 1/1
Sw 24kg x 5/5

Sn 24kg x 64/6:53mins
(8/8) every 2mins x 4
Set length 0:56-0:53

Isometric pull-ups – 5 position: 3,3,3sec holds (L)

I slightly altered my form, and switched to a softer girevoy sport type corkscrew technique, which proved effective – no pain anywhere and the sets felt smooth.

Week A5, Day 4

M Grind

DCP 20kg’s x 18/10:24mins
(1,2) x 6

DFSQ 20kg’s x 12/6:00mins
(1,2) x 3

DCP 20kg’s x 9/4:00mins
(1,2) x 3

Isometric pull-ups – 5 position: 3,5,7sec holds (H)

Left triceps very tight, causing some elbow discomfort, otherwise its feeling fine.

Week A5, Day 3

Variety 1

Backup Press 32kg x 5x1

Sw 32kg x 2x10/10

Isometric pull-ups – 5 position: 3,5,3,5sec holds (M)

3-5mins rest all sets

Half Sn 32kg x 3/3