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Old 06-21-2011, 04:40 AM   #18
xKyle10
xKyle10
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To add to my post above/make it a little more neat looking I stumbled upon this randomly while looking back in my log for something. This was how I had originally planned on running back in November after reading the Beginners Article and how I interpreted it.
Looking back at what I have done now, I followed it almost verbatim except I took time switching chest exercises (decline for a while until it stalled, incline for a while, and then finally flat) and was stubborn. I kind of regret taking out SLDL at one point (my knee had some problems) because I was looking back at old journals I kept from when I was doing power/hyper and I got up to 245 for reps at one point on those and my hammies respond very well to SLDL.
I definitely like the idea of cycling deadlifts on the program like I am doing now, between sumos, trap bars and standard deadlifts. Once you stall (phase 6), you could introduce deficit deadlifts or rack pulls as well (Starting to get into this area now, can no longer hit the 10 rep range for deads with the weights I'm using so need to address sticking points. The beauty of this routine is that you can stick with it for so long and supplement a lift for a while and then switch back...for example you could do box squats for a while and then switch back to squats and surpass former PRs, the versatility is just awesome.)
Also, I go pretty overboard on my light days now as I have added sets/exercises as I delved deeper into the program to make it more challenging, but I kept it pretty simple in the beginning. I should probably cut a few exercises on my light days now but you could start out with these exercises and see where it gets you. My traps are one of my better bodyparts, but IMO they can get enough work from shrugging at the top of the OHP, if yours are lagging you could do upright rows or a few sets of shrugs on the light day.


Quote:
Originally Posted by xKyle10
Casey Butt's Beginner Full Body Routine:

Phase 1 (2 Weeks):

Squats: 2x10
Decline Bench Press: 2x10
Barbell Rows: 2x10
Standing Overhead Barbell Press: 2x10
Stiff-Legged Deadlifts: 2x10
Barbell Curls: 2x10
Standing Calf Raises: 2x10
Reverse Crunches: 2x10


Performed on Monday, Wednesday and Friday (preferably). Going to use about 50% of 10RM for these exercises for the first week. And increase 5-10 lbs the next week. Weight stays the same for both sets.


Phase 2 (2 Weeks):

Same exercises and rep scheme as before, however now the first set is easy, and weight is added on the second set. Going to use about 70% or so of 10RM. Also, shooting for more reps on reverse crunches for the second set.


Phase 3 (2 Weeks):

Same exercises as before, however now there are 3 sets. First set is easy, weight is added on the second set and more weight is added on the third. For SLDL, only 2 sets are performed on the alternative week. Only two sets are performed for reverse crunches.


Phase 4 (2 Weeks):

Squats: 3x10
Decline Bench Press: 3x8
Barbell Rows: 3x8
Standing Overhead Barbell Press: 3x8
Stiff-Legged Deadlifts: 3x10
Barbell Curls: 3x8
Standing Calf Raises: 3x10
Reverse Crunches: 2x10 (Second set is on an incline)


Since reps are lowered to 8 reps/set for upper body exercises, the weight is upped a bit on them. On the second training day (Wednesday), the third set starts to become difficult as weight is added. Shot have a few more reps left in me, but shouldn't be considered easy. Also, on Monday and Friday, 80% of Wednesday's weight will be used for all exercises (except reverse crunches). For SLDL, only 70% of Wednesday's weight is used for the other days and for reverse crunches, aim for 20 reps on the second set with the incline.


Phase 5 (2 Weeks):

Squats: 3x10
Decline Bench Press: 3x8
Barbell Rows: 3x8
Standing Overhead Barbell Press: 3x8
Stiff-Legged Deadlifts: 3x10
Barbell Curls: 3x8
Standing Calf Raises: 3x10
Reverse Crunches: 2x10 (Second set is on an incline)


The same principles apply that were for phase 4, but now there are two heavy days (Monday and Friday). Wednesday is now the "light" day, which uses 80% of the weight on the heavy days (except SLDL, which uses 70%). Both sets of reverse crunches are now on an incline.


Phase 6:

Monday and Friday (Heavy)
Squats: 4x10
Decline Bench Press: 4x8
Barbell Rows: 4x8
Standing Overhead Barbell Press: 4x8
Stiff-Legged Deadlifts/Deadlifts (Alternate every other week): 4x10
Barbell Curls: 4x8
Standing Calf Raises: 4x10
Reverse Crunches: 2x20 (Second set is on an incline)


Wednesday (Light):
Front Squats: 2x10
~30 Degree Incline DB Press (3 plates stacked under bench): 2x10
Wide-Grip Pull Ups: 2x10
Side Lateral Raise: 2x10
Decline SkullCrushers: 2x10
Seated Wrist Curls: 2x10
Reverse Wrist Curls: 2x10
Seated Calf Raises: 2x10
Crunches: 2x10


For the heavy days, the first set is easy, the second set is still easy, and the third and fourth sets are difficult and use the same weight. For SLDL/Deadlifts, 70% of the weight is used on the second heavy day than as was the first one. Once 20 reps can be performed for reverse crunches for both sets on a steep incline, change to hanging knee raises and repeat. Once 20 reps can be reached for both sets of these, change to hanging leg raises and repeat the process.

For the light day, the first set is easy and weight is added on the second (same principles apply for progression as did from phase 1 and on. Eventually add in more reps/sets as I see fit. Also possibly introduce or sub out exercises: mainly would like to eventually add: Gironda Dips, DB Pullovers and Weighted Hyperextensions.

*The most important factor is to keep workouts under an hour (except when Post Workout Cardio is performed). Also, training to failure should not occur often as it will only hinder progress and gradual weight progression would be preferred. Once plateaus become strongly evident, it will be time for a new routine.
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