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FourOneDeuxFitt said:
WEEK 1
CHEST/SHOULDERS/TRICEPS PUMP ONLY

  • Decline DB Press
4 sets of 12
30x20, 40x15,
60x12, 65x12, 70x12, 75x11
  • Floor DB Press SS Flat DB Flyes
4 rounds of 10/10(Hard contraction & 3sec descent)
55/25, 55/25, 55/25, 55/25
  • DB Side Laterals SS Seated DB Press
4 rounds of 15/10
15/35, 15/35, 15/35, 15/30
  • Dual Handle Rope Pushdown
4 sets of 10
40x20,
60x10, 60x10, 60x10, 50x10
  • Seated OH Rope Extension
4 sets of 10
30x10, 30x10, 30x10, 30x10

First time doing floor presses for me. The notes stated main focus was just on good hard contractions to drive blood and floor presses are perfect for that. Supersetted with flat DB Flyes and after 4 rounds my chest was painfully pumped. If you’ve never tried the combo I recommend giving it a shot for a killer part of a pump or any chest workout.

I’ve read a few people statements they believe this program lacks volume. Well for one he volume is increased with number of reps not sets throughout the duration. Two I bust my ass with these workouts and when I walk out after almost completing be first week I feel like I’m tapped for the most part. So. Maybe those people aren’t using the right intensity or pushing hard enough because I love the new split.
Click to expand...
I really like that setup and it seems like plenty of volume. That’s a good workout.
When my gym isn’t to busy I like to do high volume seated Cable Fly’s. You can mix it up with a lot of different angles and combinations.
 
Morefyah said:
I really like that setup and it seems like plenty of volume. That’s a good workout.
When my gym isn’t to busy I like to do high volume seated Cable Fly’s. You can mix it up with a lot of different angles and combinations.
Click to expand...
Yeah luckily the gym I use is like an actual bodybuilding gym. So there’s no bullshit. Plenty of equipment and all types of cool shit. I agree I like dragging a bench to the cables and doing them like that as well. That constant tension and not being in a fixed position like a peck Deck is awesome. After today I definitely became a fan of floor presses and this was only a pump workout as well.
 
WEEK 1
LEGS PUMP ONLY

  • Leg Extensions
3 total work sets (1 cluster set)
*90 second rest periods*

87.5x15, 100x15
112.5x15, 112.5x15
112.5x20-12-10

  • Leg Press
3 sets of 20 (10 high and wide 10 close and middle)

*90 second rest periods*

360x20
270x20
180x20
  • Walking Lunges
3 sets of 8 reps each leg

*90 second rest periods*

45’s x8
45’s x8
45’s x8
  • Seated Leg Curls
3 sets of 15

*60 second rest periods*

110x15,15,15
  • Seated Calf Raises
6 sets of 15
*10 second stretch after last rep each set*
*60 second rest periods*

45x15,15,15,15,15,15


LIGHTS OUT LEGS !!!!!
 
OFF DAY

Work is kicking my ass right now fellas. Haven’t had a day off since last Monday and won’t have one til this coming Sunday. Finally catching up with me. Lack of energy is a struggle right now. Calories are a bit down on the cruise but I don’t really attest too much of that to this. Just flat out mentally exhausted. Physically exhausted as well. Lots of fluids today, high protein and high fats, keeping carbs down today. Tomorrow will be a high day for me for the start of week two heavy pull session.
 
WEEK 2
PULL DAY HEAVY

  • HS ISO Row
4 sets of 10
135x10, 135x10, 135x10, 135x9
  • Close Grip Pulldowns
3 sets of 8
125x8, 137.5x8, 150x8
  • Pullovers (Cables/rope attachment)
3 sets of 10
40x10, 40x10, 40x10
  • Rack Pulls
5 sets of 5
275x5, 315x5, 315x5, 315x5, 315x5
  • Hyperextensions
2 sets of 20
15, 12
  • Rope Crunches
4 sets close to failure
  • Barbell Curl
4 sets of 8
40x8, 50x8, 60x8, 70x8
  • Incline DB Curl
4 sets of 10
20x10, 20x10, 20x10, 20x10


Gained two extra reps on my primary mover (HS ISO Rows) since last week. Next week will be the same weight again for 12 reps. Progression was 8, 10, then finally 12. 4th week will be back to 8 again for a final week of the primary movement with kore weight then switch to something else... I believe Meadows Rows. Which are my favorite.
 
12E6BBE0-5CCD-4D46-A80B-4A48A04E827B.jpeg WEEK 2
PUSH HEAVY

  • Incline DB Press
4 sets of 10
30x12, 40x12
60x10, 70x10, 75x10, 80x10
  • Incline Barbell Press
3 sets of 8
135x8, 155x8, 175x8, 185x6(could have got a couple more but no spotter)
  • Dips
1 cluster set
3/4 reps 4 continuous pauses 45sec breaks
12,8,6,5
  • Machine or Cable 1.5’s
3 sets of 8
135x8, 135x7, 115x8
  • Reverse Peck Deck
4 sets of 20
115x20, 115x20, 115x20, 115x20
  • Seated OH Press
4 sets of 6
135x6, 145x5, 135x6, 135x6
  • Single Handle Pushdown
4 sets of 10
40x15, 50x15
70x10, 10, 10, 10
  • Incline Lying Extensions/Skullcrushers
4 sets of 12
40x12, 40x12, 40x12, 40x12

Coming to an end of week 5 of my cruise and I’m plenty happy with results so far. Body has take. Great shape from these meadows programs.
 
WEEK 2
LEGS HEAVY

  • Lying Leg Curl
4 sets of 10+5 slow partials
30x15, 40x15, 60x10,
100x10/5
110x10/5
120x10/5
130x10/5
  • Barbell Pause Squats
5 sets of 6 (65% of 1RM)
135x15, 185x6,
245x6, 6, 6, 6, 6
  • Leg Press Drop Set of Death
3 total work sets
(Work up in sets of 5 to a tough 10-triple Drop Set)
270x5, 360x5, 450x5
540x10 Drop 360x10 Drop 270x11
  • DB SLDL
3 sets of 8
85’s x8
90’s x8
100’s x8
  • Standing Calf Raises
6 sets of 10 (last 3 sets sit in stretched position for 2sec each rep)
35x15, 55x10
75x10, 10, 10, 10, 10, 10



Felt very weak on leg Press today and standing calf raises. Think it’s from just being on my damn feet so much the last few weeks with work. Squats went smooth though. Still got a nasty pump out of the workout and pushed hard as usual. Strength decrease is definitely obvious right now. But that’s okay. Still doing my best to push hard and not be discouraged. I’ve made a lot of progress with my last blast and plan even more for the next one.
 
WEEK 2
BACK/BICEPS/ABS PUMP ONLY

  • Cable Row
4 sets of 10
62.5x10, 75x10, 87.5x10, 100x10
112.5x10, 125x10, 125x10
  • Straight Arm Pulldowns SS Parallel Grip Pulldowns
4 rounds 8 reps each exercise
50/100
50/112.5
50/125
50/125
  • Chest Supported Rows (used T Bar)
4 sets of 10
70x10, 10, 10, 10
  • EZ Bar Preacher Curls
4 sets of 8
X2 warm up sets
55x8, 60x8, 60x8, 60x7
  • Zottman Curls
3 sets of 12
15x12, 12, 12
  • Rope Crunches
4 sets to failure



Solid workout today. First time ever doing Zottman Curls and man did they blow my biceps up. Literally had a painful pump by the end of the two biceps exercises. Still main focus is on execution and contraction. Still moving some weight too though. Happy with my progress so far.
 
WEEK 2
CHEST/SHOULDERS/TRICEPS PUMP

  • Machine Press
Work up in sets of 8
3 total work sets
120x8, 150x8, 180x8, 195x8, 210x8
  • Slight Incline Smith Press SS Slight Incline Flyes
4 rounds of 10/8 reps
155/30
175/35
185/40
185/35
  • DB Side Laterals SS Bent Over Rear DB Raises
4 rounds of 15 reps each
20/20
20/20
15/15
15/15
  • Dual Handle Rope Pushdown
4 sets of 10
50x10(bit too much), 40x10, 30x10, 10
  • Bent Over Tricep Extension
4 sets of 10
30x10, 10, 10, 10

Solid workout today. Nutrition and hydration were on point. Skin splitting pump.
 
WEEK 2
LEGS PUMP ONLY

  • Seated Leg Curl (Plate Loaded)
4 sets of 12 (one straight set-fail at 12-rest 60sec and go to failure again)
45x15, 15
90x12-8-7-6
  • Leg Press
3 sets of 30 with 3min breaks
270x12, 12
270x30, 30, 30
(Quads are fucking smoked)
  • Hack Squats
3 very slow sets of 8
180x8, 8, 8 (should have went heavier)
  • Glute Kickbacks
3 sets of 12
90x12,
110x12,
130x12
  • Seated Calf Raises
6 sets of 10(10 second stretch on last reps)
25x15, 35x15, 45x15
55x15, 65x15, 65x15



Should have just stayed home today. Felt sick yesterday. Felt even worse this morning but I pushed my ass to the gym. Workout was seriously a struggle. Leg Press sets fucking rocked my quads. Still got an awesome pump out of it. But man was it rough for me today. Tomorrow is an off day then on to the start of week three. Same primary movers being used each day and reps will now be increased to sets of 12 with the same weight. So over the course of this three weeks reps went from 8 to 10 to 12. Fourth week will be same primary exercise but more weight and sets of 8.
 
WEEK 3
PULL HEAVY

  • HS ISO Row
4 sets of 12
135x12, 12, 9-3, 8-4
  • Single Arm Supinated Pulldowns
3 sets of 10
50x10, 50x10, 50x10
  • Pullovers SS Chins (negative only)
4 rounds of 10 reps/ negatives to failure
40x10/6
40x10/5
30x10/4
30x10/4
  • Hyperextensions
3 sets 15-20 slow reps
12, 11, 9
  • Rope Crunches
5 sets close to failure
  • DB Curl
4 sets of 8
25x8, 8, 8, 8
  • EZ Bar Reverse Curls
4 sets of 12
40x12, 45x12, 50x12, 55x12


Added 4 reps on to HS ISO Rows since week one. Next week will be one more work with the exercise and shooting to add +10lbs and get 4 sets of 8. So far Program is going well. Nice change of pace.
 
WEEK 3
PUSH HEAVY

  • Incline DB Press
4 sets of 12
30x15, 40x12, 50x8
65x12, 70x12, 75x12, 80x11
  • Incline Barbell Press
3 sets of 10
135x10, 145x10, 155x10, 165x8(no spot probably could have squeezed 10)
  • Machine Press (Incline HS)
1 total work set
120x12-8-8-7
  • Machine Flyes
3 sets of 8(15sec stretch last rep each set)
120x8, 140x8, 160x8
  • Bent Over DB Swings
4 sets of 25 (set of DBs)
40’s x25
45’s x25,25,25
  • Banded Seated DB Press
4 sets of 8
20’s x8
30’s x8
35’s x8
35’s x8
  • Single Handles Pushdowns
4 sets of 20
50x20, 20, 20, 20
  • Lying Extensions/Skullcrushers
4 sets of 12
40x12
50x12, 12, 12


Great workout today. Performed solid with adding reps to the same weight again for incline Dumbbell Press. Everything felt smooth. Felt strong today. Branded seated DB Press was a new one for me and loved it. Awesome contraction and pump from them. Bent over dB swings destroyed my rear delts. Was never a fan of them but today they set my rear delts on fire.
 
FourOneDeuxFitt said:
WEEK 2
BACK/BICEPS/ABS PUMP ONLY

  • Cable Row
4 sets of 10
62.5x10, 75x10, 87.5x10, 100x10
112.5x10, 125x10, 125x10
  • Straight Arm Pulldowns SS Parallel Grip Pulldowns
4 rounds 8 reps each exercise
50/100
50/112.5
50/125
50/125
  • Chest Supported Rows (used T Bar)
4 sets of 10
70x10, 10, 10, 10
  • EZ Bar Preacher Curls
4 sets of 8
X2 warm up sets
55x8, 60x8, 60x8, 60x7
  • Zottman Curls
3 sets of 12
15x12, 12, 12
  • Rope Crunches
4 sets to failure



Solid workout today. First time ever doing Zottman Curls and man did they blow my biceps up. Literally had a painful pump by the end of the two biceps exercises. Still main focus is on execution and contraction. Still moving some weight too though. Happy with my progress so far.
Click to expand...

zottman curls, the twist really pushes blood into the bicep
 
WEEK 3
HEAVY LEGS
  • Lying Leg Curls
4 sets of 8+30sec isohold last rep
40x15, 50x15, 80x8(feel Set), 100x8(feel Set)
120x8, 130x8, 140x8, 150x8
  • Barbell Pause Squats
5 sets of 6
135x8, 185x5, 225x3
255x6, 6, 6, 6, 6
  • Leg Press (all plate loaded were taken)
3 sets of 10
195x10, 255x10, 315x10,
355x10, 395x10(Machine maxed out)
  • Barbell SLDL
3 sets of 8

*LOWER BACK EXTREMELY TIGHT SO SKIPPING*


  • Standing Hamstring Curl
3 sets of 8 (substitute for Barbell SLDL)
60x8/8, 60x8/8, 60x8/8
  • Standing Calf Raises
6 sets of 8
135x8
155x8
175x8
195x8
175x8
155x8

Lower back was super tight today. Really felt it on squats so skipping SLDL was a must. Replaced with a different hamstring variation to work from the stretch position with no stress to my lower back. Solid workout today. Only pushed about 90% today. Legs are having a bit of trouble fully recovering with work lately
 
WEEK 3
PULL PUMP DAY
  • Front Pulldowns
4 sets of 10
75x15, 87.5x12
112.5x10, 125x10,
137.5x10, 10
  • Straight Arm Pushdown SS Low Cable Rows
4 rounds of 8/8
40/120
40/120
40/140
40/140
  • T Bar Rows (chest Supported)
4 sets of 15
70x15, 15, 15, 15
  • Incline Concentration Curls
4 sets of 8 (60sec rests)
25x8, 8
20x8, 8
  • Incline DB Curls
4 sets of 12
15x15, 15, 12, 12
  • Rope Crunches
5 sets to failure
 
WEEK 3
PUSH PUMP ONLY


WARM UP

-Banded Press 10 reps between each warm up set & 1st working set

  • Decline DB Press
4 sets of 10
30x20, 40x12
60x10, 75x10, 80x10, 85x8
  • Pec Minor Dip SS Slight Incline DB Flies
4 rounds to failure/8
12/30
13/30
13/30
11/30
  • DB Side Laterals SS Banded Face Pulls
4 rounds of 12/25
20/25, 20/25, 20/25
  • Triceps Pushdown
4 sets of 8
40x20, 60x15
100x8, 120x8, 140x8, 150x8
160x8
  • Bent over Tricep Extensions
4 sets of 12
60x12, 80x12, 100x12, 120x12
140x12
 
WEEK 3
LEGS PUMP ONLY

  • Lying Leg Curl
4 total work sets (60sec breaks top weight)
40x20, 60x12, 80x12
110x13-11-8-8
  • Leg Press
3 sets of 10 high and wide(4sec negative)
270x10, 360x10, 410x10, 450x10
  • Hack Squat
3 very slow sets of 8
270x8, 320x8, 360x8
  • Glute Kickbacks
3 sets of 12
130x12, 140x12, 140x12
  • Seated Calf Raises
6 sets of 8
90x8, 8
100x8
110x8, 8, 8
 
WEEK 4
PULL HEAVY

  • HS ISO Row
4 sets of 8
145x8, 8, 8, 8

  • Chest Supported Row
3 sets of 10
90x10, 100x10, 115x6 Drop 90x4
  • Chins SS Pullovers
4 rounds to failure/8 reps
7/60x8, 7/70x8, 8/60x8, 8/60x8
  • Hyperextensions
3 sets of 15-20 slow reps
12, 11, 8
  • Rope Crunches
6 sets close to failure
  • Dumbbell Curl
4 sets of 8 (3sec negatives)
30x8, 30x7, 25x6, 20x8
  • Barbell Curl
4 sets of 8 (10sec rests)
60x8, 50x8, 40x8, 40x8
 
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