This is the loading phase workout. 1 day on 1 day off. So M/W/F with active rest T/T/S/S here is day one example:
Weeks 1-4 (Loading) Rest Intervals – 1 Minute.
Monday:
- Full Squats – 4 Sets x 8-12 Reps
- Romanian Deadlifts – 4 Sets x 8-12 Reps
- Bench Press – 4 Sets x 8-12 Reps
- Pendlay Bent-Over Rows – 4 Sets x 8-12 Reps
- Superset: Dumbbell Curls/Skull Crushers – 3 Sets x 8-12 Reps
- Abdominal Superset (Russian Twists, Twisting Sit-Ups) – 3-4 Sets x 8-12 Reps