Let me ask you one question: "What is your training goal at the time?"
a) Muscle building
b) Strength
c) Weight loss
d) Other
Why is this question important? You see, the program I am about to describe is a strength building program.
The reps used in it are too low for muscle building (and rest periods are about 2 minutes between sets).
It is also not very suitable for weight loss, because it can be difficult to increase the weight you can lift, while you are losing your own body weight (you may try doing it, but I, personally, would not do it). And the reps used in this program are too low for weight loss goals.
With that being said, let's move on to the program.
5/4/3/2/1 WORKOUT ROUTINE
Main aspect of this program is sets x reps scheme, which is 1 x 5 , 1 x 4 , 1 x 3 ,1 x 2 , 1 x 1.
That means that you will be doing 5 sets. With each set you increase the weight and reduce the reps.
For example, if you choose to do it with bench presses, your routine might look like this:
200 lbs x 5 ,240 lbs x 4, 270 x 3, 300 lbs x 2, 325 lbs x 1.
Try doing this routine three days a week.
You may also try doing it four times a week, if it works better for you.
THREE DAYS A WEEK
Monday : Exercise 1 x 5 , 1 x 4 , 1 x 3 ,1 x 2 , 1 x 1
Wednesday : Exercise 1 x 5 , 1 x 4 , 1 x 3 ,1 x 2 , 1 x 1
Friday : Exercise 1 x 5 , 1 x 4 , 1 x 3 ,1 x 2 , 1 x 1
FOUR DAYS A WEEK
Monday : Exercise 1 x 5 , 1 x 4 , 1 x 3 ,1 x 2 , 1 x 1
Wednesday : Exercise 1 x 5 , 1 x 4 , 1 x 3 ,1 x 2 , 1 x 1
Thursday : Exercise 1 x 5 , 1 x 4 , 1 x 3 ,1 x 2 , 1 x 1
Friday : Exercise 1 x 5 , 1 x 4 , 1 x 3 ,1 x 2 , 1 x 1
MAIN POINTS OF THIS PROGRAM
1) Choose compound exercises: squats, bench presses, deadlifts, dips, military presses, etc.
2) If you want to, you can do this program with only one exercise, Let's say, you might do 5/4/3/2/1 with squats, while training your other muscle groups with different reps x sets schemes. For example, you can do 5/4/3/2/1 for squats and at the same time you can do Smolov Jr. workout for your bench press.
3) You can also choose 3-4 exercises and train them all with 5/4/3/2/1 routine. For example, you choose squats, bench presses, pull ups - and do them all in 5/4/3/2/1 fashion
4) Do this program for 3 - 4 weeks, every week try to increase the weight by 10-20 lbs.
5) Start the program with the the lighter weight than you can actually lift. For example, on the first week you can use the weight that you are actually able to lift 10/8/6/4/3 times, but do only 5/4/3/2/1 and progress from that.
