INSTRUCTIONS: Alright gym rats stage will be consisting of complicated movements that will not only require you to move weight, but will require you to move your body. This will really get the out of your body in a hurry. I wanted to make this Stage very intense so I combined some traditional exercises together to form one exercise. You will see in Week 4 I have numbered some of the more complicated exercises. After Week 4 I have made a description on how to perform some of the exercises next to the exercise’s corresponding number. Below you will find a simple outline of a typical week’s schedule. Notice I have not added in cardio. I am leaving the cardio to you. What I do want out of you as far as cardio goes is as follows. You need to cardio between 3 and 4 days a week. Each cardio session will consist of 20 to 25 minutes of interval training. You may do them after you lift, you may do them first thing in the morning and lift in the evening, or you may do them on your rest days. It doesn’t matter to me, whatever your schedule will allow for get it done.
You will also notice I have no ab workouts planned for Stage 2. This is because of the complexity of the exercises in Stage 2 you will be working your abs constantly. I tried to design this stage so you can get the most amount of work done in the least amount of time.
For Week 4 I have paired exercises together you will perform in modified supersets. You will perform one exercise rest for 60 seconds then perform the next exercise and rest for 60 seconds. For Week 5 you will be doing supersets. You will perform and exercise and immediately go into the next exercise and rest for 60 seconds. For Week 6 you will be doing giant sets and trisets. You will be doing three or four exercises in a row then rest for 60 seconds.Again if you are not sure on how to perform certain exercises please feel free to contact me by commenting below or e-mailing me at maniacs.gym@gmail.com. You can also use Bodybuilding.com and YouTube as great resources as well.
DAY 1 – Upper Body
DAY 2 – Lower Body
DAY 3 – Rest
DAY 4 – Upper Body
DAY 5 – Lower Body
DAY 6 – Rest
DAY 7 – Rest
STAGE 2
--------WEEK 4--------
DAY 1
A1: 3x15 - Hindu Pushups
A2: 3x15 - Hanging Cleans
B1: 2x15 - Incline Dumbbell Hammer Curl to Bench Press 1:2 ratio(1)
B2: 2x15 - Pull-ups
C1: 3x15 - Full Contact Twists
C2: 3x15 - Two Hand dumbbell snatch to French Press(2)
D1: 2x15 - Plate Rows
D2: 2x15 - Dumbbell flys to Skull Crushers(3)
DAY 2
A1: 3x20 - Squats
A2: 3x20 - Cleans
B1: 2x12 - Overhead Squats
B2: 2x20 - Squat w/ Plate and Push out(4)
C1: 3x20 - Double Dumbbell Squat to Clean(5)
C2: 3x20 - Box Jumps
DAY 3
REST
DAY 4
A1: 3x15 - Incline Dumbbell Bench
A2: 3x15 - Body Rows
B1: 2x15 - Pushups w/ Rows(6)
B2: 2x15 - Dumbbell Snatch
C1: 3x15 - Towel Pull-ups
C2: 3x15 - Two Hand Dumbbell Shoulder Press (alternating sides)
D1: 2x15 - Dumbbell Curls to Shoulder Press
D2: 2x15 - Walk out and Pushup on Exercise Ball
DAY5
A1: 3x20 - Deadlifts
A2: 3x20 - Dumbbell Squats
B1: 2x10 (each leg) - Alternating Jumping Lunges
B2: 2x15 (each leg) - Stationary Backward Lunges
C1: 3x15 (each leg) - Step ups weighted
C2: 3xfailure - Farmers Walk
DAY 6
REST
DAY 7
REST
(1) On this exercise you will curl two dumbbells at once. At the top of your curl you will transition to a bench press and do two reps. Then you will lower the weight and repeat. This counts as one rep.
(2) You will start with the dumbbell on the floor and explode up with it over your head. You will then lower the dumbbell behind your head and press it back up. Then lower the dumbbell to the floor again and repeat. This counts as one rep.
(3) You will perform a fly with the dumbbells. At the top of the motion you will lower the weights into a skull crusher and raise them back up. You will then lower the weights for the eccentric portion of the fly. This counts as one rep.
(4) You will perform a body squat holding a plate against your chest. At the bottom of the squat you will push the plate away from your chest then back in to your chest. You will then perform the concentric portion of the squat. This counts as one rep.
(5) You will bend down in squat position and pick up two dumbbells holding them at your sides. When you stand up you will in one motion clean the dumbbells as if you were getting ready to press them. You will then lower the weight back down to your sides and squat back down. This counts as one rep.
(6) You will be doing pushups on dumbbells. You will lower your body then pushup. At the top of the pushup you will row one dumbbell and then the other staying in pushup position, then repeat. This counts as one rep.
--------WEEK 5--------
DAY 1
A1: 3x12 - Diamond Pushups
A2: 3x12 - Hanging Cleans
B1: 3x12 - Incline Dumbbell Hammer Curl to Bench Press 1:2 ratio
B2: 3x12 - Pull-ups
C1: 3x12 - Full Contact Twists
C2: 3x12 - Two Hand dumbbell snatch to French Press
D1: 3x12 - Plate Rows
D2: 3x12 - Dumbbell flys to Skull Crushers
DAY 2
A1: 3x16 - Squats
A2: 3x16 - Cleans
B1: 3x12 - Overhead Squats
B2: 3x16 - Squat w/ Plate and Push out
C1: 3x16 - Double Dumbbell Squat to Clean
C2: 3x20 - Box Jumps
DAY 3
REST
DAY 4
A1: 3x12 - Incline Dumbbell Bench
A2: 3x12 - Body Rows
B1: 3x12 - Pushups w/ Rows
B2: 3x12 - Dumbbell Snatch
C1: 3x12 - Towel Pull-ups
C2: 3x12 - Two Hand Dumbbell Shoulder Press (alternating sides)
D1: 3x12 - Dumbbell Curls to Shoulder Press
D2: 3x12 - Walk out and Pushup on Exercise Ball
DAY 5
A1: 3x16 - Deadlifts
A2: 3x16 - Dumbbell Squats
B1: 3x8 (each leg) - Alternating Jumping Lunges
B2: 3x12 (each leg) - Stationary Backward Lunges
C1: 3x12 (each leg) - Step ups weighted
C2: 3xfailure - Farmers Walk
DAY 6
REST
DAY 7
REST
--------WEEK 6--------
DAY 1
GIANT SET
A1: 4x10 - Diamond Pushups
A2: 4x10 - Pull-ups
A3: 3x10 - Hanging Cleans
A4: 3x10 - Incline Dumbbell Hammer Curl to Bench Press 1:2 ratio
GIANT SET
B1: 4x10 - Full Contact Twists
B2: 4x10 - Dumbbell flys to Skull Crushers
B3: 3x10 - Two Hand dumbbell snatch to French Press
B4: 3x10 - Plate Rows
DAY 2
TRI-SET
A1: 4x12 - Squats
A2: 4x12 - Cleans
A3: 4x10 – Saxon Side Bends
TRI-SET
B1: 4x12 - Squat w/ Plate and Push out
B2: 4x12 - Double Dumbbell Squat to Clean
B3: 4x16 - Box Jumps
DAY 3
REST
DAY 4
GIANT SET
A1: 4x10 - Incline Dumbbell Bench
A2: 4x10 - Body Rows
A3: 3x10 - Pushups w/ Rows
A4: 3x10 - Dumbbell Snatch
GIANT SET
B1: 4x10 - Towel Pull-ups
B2: 4x10 - Two Hand Dumbbell Shoulder Press (alternating sides)
B3: 3x10 - Dumbbell Curls to Shoulder Press
B4: 3x10 - Walk out and Pushup on Exercise Ball
DAY 5
TRI-SET
A1: 4x12 - Deadlifts
A2: 4x12 - Dumbbell Squats
A3: 4x6 (each leg) - Alternating Jumping Lunges (aka paratroopers)
TRI-SET
B1: 4x8 (each leg) - Stationary Backward Lunges
B2: 4x8 (each leg) - Step ups weighted
B3: 4xfailure - Farmers Walk
DAY 6
REST
DAY 7
REST
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