Eight day winter training cycle
One day training, One day rest

The following training program considers all the essential factors which are necessary for a quick build up of strength and muscle mass.
In combination with the correct nutrition its effectiveness can be considerably increased.
Based on the high intensity it is not suitable for natural bodybuilders over a long period of time.
This training schedule is obviously only intended as a suggestion and can be changed by every athlete to meet his individual needs.


Day 1:
Chest and Biceps

Bench press: 3 x 6 - 8
Incline bench press: 2 x 6 - 8
Dips(with added weight): 2 x 8 - 10
Barbell curls: 3 x 6 - 10
Dumbell curls: 2 x 6 - 10

Day 3:
Thighs

Squats: 3 x 6 - 10
Leg press: 2 x 6 - 10
Leg curls: 2 x 8 - 10

Day 5:
Shoulders and Triceps

Press behind neck: 3 x 6 - 8
Upright row: 2 x 6 - 10
Side lat raises: 2 x 8 - 10
Lying triceps press: 3 x 6 - 10
Triceps pushdowns: 2 x 8 - 10

Day 7:
Back and Calves

Chins(with added weight): 3 x 8 - 10
Lat pulldown: 2 x 8 - 10
Bent over rows: 2 x 6 - 10
Seated pulley rows: 2 x 6 - 10
Standing calf raise: 3 x 8 - 12
Seated calf raise: 2 x 8 - 12

Note: Training is only on uneven days, i.e. every 2nd, 4th, 6th and 8th day is a complete rest day.
The intervals between various sets should be 3 - 4 minutes.
Try to make sure that the exercises - as much as possible - are carried out using free weights and not machines.
Every muscles is directly trained only once every 8 days.
It is important that every set is carried out until muscle failure, meaning that you are unable to do another rep on your own.
Only in this case are the relatively few sets and long rest periods justified.
The muscle cell must be taken to a strongly catabolic condition since only then will the distinct anticatabolic effect of anabolic/androgenic steroids develop fully.
The required intensity of training, however, can only be achieved when you start (after a short warm up) with the heaviest weight possible and then decrease the weight in every following set, so as you are losing body strength you are still able to achieve the desired amount of reps.


In order to avoid any misunderstandings I will explain this principle:
An ahtlete is able to carry out a maximum of 6 reps with 300 pounds bench press.
1st warm up set: 10 reps with 140 pounds
2nd warm up set: 2 reps with 200 pounds
3rd warm up set: 2 reps with 240 pounds

1st working set: 6 reps with 300 pounds
2nd working set: 7 reps with 280 pounds
3rd working set: 7 reps with 260 pounds

The first warm up set serves to bring blood to the muscles and joints.
The second and third warm up sets are an approach to the weight of the first working set.
The interplay between the muscle and nerve is stimulated, meaning the athlete gets a feeling for the heavy weights without wasting strength and energy at the same time.
During the following exercises the warm up sets are completely omitted which means that they are only necessary for the first exercise of the muscle to be trained.
Do not forget, however, that during every exercise or set you should try to squeeze out an additional 1 or 2 reps more than the previous session in order to increase training weights the following week.
The continuous tire-some struggle to increase reps and weight is the only way to build a massive body:
Always remember: HEAVY WEIGHTS BUILD BIG MUSCLES.

Originally Posted by 45cmbiceps Thank you for this workout Cornish_Celt, however I do have a few questions: 1. for how long do you recommend following this routine? 6 to 10 weeks then take a break from this one, it really takes it out of you 2. what was your personal experience better said growth/strength progress when you tried this training method ? I've been training for the best part of 30 years and this is by far one of the best training routines I've done, excellent growth and strength gains Thank you.