- Other: (Note: some of the older cards are slightly more gender oriented by muscle group focus in upper vs. lower body. May adjust as needed)
- Squat & Deadlift Cure Workouts:
- p2: Squat/Deadlift Cure (Base Accumulation) (male) (2010)
- p2: Squat/Deadlift Cure (Base Accumulation) (female) (2010)
- p2: Squat/Deadlift Cure INTENSIFICATION (Dialing In) (male-can use for both/adjust as needed) (2011)
- p2: Squat/Deadlift Cure 2
- p2: Squat/Deadlift Cure ACCUMULATION (meant for post INTENSIFICATION)
- p2: Squat/Deadlift Cure-HYBRID (filled core) (both)
- Other: Travel Torture
- p2: Travel Torture (cable based) (both) (Workouts A: Chest/Back/Hams & B: Shoulders/Arms/Quads)
- Bootcamp StyleTravel Torture & Missed Day Plan B Work
- Other: Misc.
- p2: Modified German Volume Training (both)
- p2: 5,5,5,10,15-F
- p2: 5,4,3,2,1
- Other: 4 Day Fix (Ideal set up: M/T/Tr/F)Conventional-Intermediate: Day 1: Chest/Back/Quadriceps 1, Day 2: Shoulders/Arms/Hamstrings/Calf 1, Day 3: Chest/Back/Quadriceps 2, Day 4: Shoulders/Arms/Hamstrings/Calf 2
- 4 Day Fix: Base Accumulation-12, 10, 8-f, 6-f, and/or 15-f (Days 1 & 3: Chest, Back, Quad Days 2 & 4: Shoulders, Arms, Hams,Calf) (2011)
- 4 Day Fix: Dialing-In-10, 8, 6-f, 4-f and/or 15-f (Days 1 & 3: Chest, Back, Quad Days 2 & 4: Shoulders, Arms, Hams,Calf) (2011)
- 4 Day Fix: 5-10-15-f (Days 1 & 3: Chest, Back, Quad Days 2 & 4: Shoulders, Arms, Hams,Calf) (2011)
- 4 Day Fix: PUSH/PULL-Advanced (Ideal set up: M/T/Tr/F)Day 1: PUSH: Chest/Shoulders/Triceps/Quads 1, Day 2: PULL: Back/Shoulders/Biceps/Hams/Calf 1, Day 3: PUSH: Chest/Shoulders/Triceps/Quads 2, Day 4: PULL: Back/Shoulders/Biceps/Hams/Calf 2
- 4 Day Fix: PUSH/PULL-Base Accumulation-12-15, 10-12, 8-f, (6-f), (15-f) (2012)
- 4 Day Fix: PUSH/PULL-Dialing in-10, 8, 6-f,( 4-f), (15-f) (2012)
- 4 Day Fix: PUSH/PULL-Intensification & Accumulation Mix-5, 10, 15-f (2012)
- 4 Day Fix: PUSH/PULL-3,6,9-f (2012)
- 4 Day Fix: PUSH/PULL-5,7,9,11-f (2012)
- 4 Day Fix: PUSH/PULL-3,5,7,9-f (2012)
- 4 Day Fix: PUSH/PULL-5s x3-5 sets (2012)
- 4 Day Fix: PUSH/PULL-3s x3-5 sets (2012)
Phase 2: (6 Day): BOTH GENDERS (can also be sliced up to make 3,4, and 5 day routines)
PICTURES OF EXERCISES: A, B, C, D, E, F
WORKOUT CARDS:A, B, C, D, E, F
Phase 2: HYBRID WORKOUTS
Updated 3/14/2012-Dual gender hybrids w/new workout cards
Phase 2: Hyrbids
HYBRID WORKOUTS: Average duration ~2-4 weeks only!
***Male & Female Hyrbids are fine for bother genders!
3 DAY
Male:
P2-HYBRID-a:(updated 8/2/2010)
P2-HYBRID-a (w/filled core)
BETA VERSIONS (NEED SOME REFINING)! (8/30/2010)
P2-HYBRID-b (w/blank core)
P2-HYBRID-b (w/filled core)
P2-HYBRID-c (w/blank core)
P2-HYBRID-c (w/filled core)
P2-HYBRID-d (w/blank core)
P2-HYBRID-d (w/filled core)
Female:
P2 HYBRID-a: (w/blank core) (UPDATED 8/2/2010)
P2-HYBRID-a (w/filled core)
BETA VERSIONS (NEED SOME REFINING)! (8/30/2010)
P2-HYBRID-b (w/blank core)
P2-HYBRID-b (w/filled core)
P2-HYBRID-c (w/blank core)
P2-HYBRID-c (w/filled core)
P2-HYBRID-d (w/blank core)
P2-HYBRID-d (w/filled core)
6 DAY
Male:
P2-HYBRID-a: A, B, C, D, E, F
Female:
P2-HYBRID-a: A, B, C, D, E
Phase 2: (6 Day): BOTH GENDERS (can also be sliced up to make 3,4, and 5 day routines)
Phase 2 Squat/Dead Cure-HYBRID-filled core (9/27/2011)
Phase 2 Squat/Dead Cure-HYBRID-w/’optinal add on finishers’ (9/27/2011)
PICTURES OF EXERCISES: A, B, C, D, E, F
———-
Others I need to just get into the site as I find them:
6 Day: Conventional Split-6 Day Bodybuilding w/Conventional Split (may be spliced up for 5 day by dropping 1 leg day) (Ideal set up: M/T/W//Tr/F/Sat)
Day 1: Chest/Back 1, Day 2: Shoulders/Arms 1, Day 3: Lower 1, Day 4: Chest/Back 2, Day 5: Shoulders/Arms 2, Day 6: Lower 2
- Phase 2 & 3 (6 Day: Conventional Split): Base Accumulation-12-15, 10-12, 8-f, (6-f), (15-f)
- Phase 2 & 3 (6 Day: Conventional Split): Dialing in, Accumulation & Intensification-10, 8, 6-f,( 4-f), (15-f)
- Phase 2 & 3 (6 Day: Conventional Split): Intensification & Accumulation Mix-5, 10, 15-f
- Phase 2 & 3 (6 Day: Conventional Split): 3,6,9-f
- Phase 2 & 3 (6 Day: Conventional Split): 5,7,9,11-f
- Phase 2 & 3 (6 Day: Conventional Split): 3,5,7,9-f
- Phase 2 & 3 (6 Day: Conventional Split): 5s x3-5 sets
- Phase 2 & 3 (6 Day: Conventional Split): 3s x3-5 sets
- Phase 2 & 3 (6 Day: Conventional Split): Hybrid-A
6 Day: PUSH/PULL-6 Day Bodybuilding Split with PUSH/PULL Scheme (may be spliced up for 5 day by dropping 1 leg day)(Ideal set up: M/T/W//Tr/F/Sat)
Day 1: PUSH: Chest/Shoulders/Triceps 1, Day 2: PULL: Back/Shoulders/Biceps 1, Day 3: Lower 1, Day 4: PUSH: Chest/Shoulders/Triceps 2, Day 5: PULL: Back/Shoulders/Biceps 2, Day 6: Lower 2
- Phase 2 & 3 (6 Day: PUSH/PULL Split): Base Accumulation-12-15, 10-12, 8-f, (6-f), (15-f)
- Phase 2 & 3 (6 Day: PUSH/PULL Split): Dialing in, Accumulation & Intensification-10, 8, 6-f,( 4-f), (15-f)
- Phase 2 & 3 (6 Day: PUSH/PULL Split): Intensification & Accumulation Mix-5, 10, 15-f
- Phase 2 & 3 (6 Day: PUSH/PULL Split): 3,6,9-f
- Phase 2 & 3 (6 Day: PUSH/PULL Split): 5,7,9,11-f
- Phase 2 & 3 (6 Day: PUSH/PULL Split): 3,5,7,9-f
- Phase 2 & 3 (6 Day: PUSH/PULL Split): 5s x3-5 sets
- Phase 2 & 3 (6 Day: PUSH/PULL Split): 3s x3-5 sets
- Phase 2 & 3 (6 Day: PUSH/PULL Split): Hybrid-A
6 Day Ultimate Warrior: Olympic lifting, Powerlifting, Bodybuilding Hybrid
Version 1: Conventional
Day 1: Snatches/Chest/Back 1, Day 2: Jerks/Shoulders/Arms 1, Day 3: Cleans/Lower 1, Day 4: Snatches/Chest/Back 2, Day 5: Jerks/Shoulders/Arms 2, Day 6: Snatches/Clean & Jerk/Lower 2
- Phase 3 (6 Day: Ultimate Warrior Classical Split): 3,5,7,9-f (or 10s)
- Phase 3 (6 Day: Ultimate Warrior Classical Split): 5s x3-5 sets
- Phase 3 (6 Day: Ultimate Warrior Classical Split): 3s x3-5 sets
- Repeat cycle
6 Day Ultimate Warrior: Olympic lifting, Powerlifting, Bodybuilding Hybrid
Version 2: PUSH/PULL
Day 1: PULL: Snatches/Back/Shoulders/Biceps 1, Day 2: PUSH: Jerks/Chest/Shoulders/Triceps 1, Day 3: Cleans/Lower 1, Day 4: PULL: Snatches/Back/Shoulders/Biceps 2, Day 5: PUSH: Jerks/Chest/Shoulders/Triceps 2, Day 6: Snatches/Clean & Jerks/Lower 2
- Phase 3 (6 Day: Ultimate Warrior PUSH/PULL): 3,5,7,9-f (or 10s)
- Phase 3 (6 Day: Ultimate Warrior PUSH/PULL): 5s x3-5 sets
- Phase 3 (6 Day: Ultimate Warrior PUSH/PULL): 3s x3-5 sets
- Repeat cycle
The 4 Day Sasquatch Barbarian Program: Olympic lifting, Powerlifting, Bodybuilding Hybrid
Day 1: Upper 1: Chest/Back (+Snatches first: optional), Day 2: Lower 1 (+Cleans first: optional), Day 3: Upper 2: Shoulders/Arms (+Jerks first: optional), Day 4: Lower 2 (+ Snatches, Clean & Jerks first: optional)
Periodization: 3 cyclical waves at 3-4 weeks each
