We took a step forward in intensity in Part 4 of our 6-Week Training Program For The New Year. Now, in Part 5, we’re taking a much bigger step by dropping the full-body approach and switching to a 3-Day split routine. While this is a standard split, it’s often done using straight sets. Not here! We’re doing supersets - and some tri-sets. That’s not all. We’re also adding the rest-pause technique to several sets. That intensity needle just jumped, didn’t it?
Workout Plan - Phase 3 (Weeks 5 & 6)
The 3-Day Split Routine - Superset Style - Rest-Pause
The Push/Pull/Legs Split
This popular 3-Day split is also known as the Push/Pull/Legs split. It’s a classic routine that’s common among bodybuilders and other lifters. That’s because it works so well with busy lifestyles. In our case, we’re doing this routine a little differently. As noted, we’re doing supersets, a few tri-sets, and rest-pause. That’s on top of the rep tempo we’ve been using, which emphasizes the negative phase of the rep, and includes a pause at the fully stretched position.
80% 1RM
Cardio - 45 minutes. Add rest-pause as noted.
Rest-Pause - Do your set to failure (you should fail at the prescribed rep number), rack the bar, and count to 8, unrack the bar and knock out as many reps as you can. Rerack the bar and count to 8 again, unrack the bar and again knock out as many reps as you can.
Day 1: Legs
Dynamic Warm-Up
|
| Jump Rope x 20 |
| Jumping Jacks x 20 |
| Bodyweight Squats x 15 |
| Bent Torso Twists x 10 |
| Shoulder Circles x 10 |
| Cardio (your choice) 45 minutes |
Superset #1
| Leg Press (Feel free to do squats) |
| Leg Curls |
| 20% Of Your Working Weight x 15 reps |
| 40% Of Your Working Weight x 10 reps |
|
Supersets: 4 x 12 reps each exercise - rest-pause on last superset |
Superset #2
| Seated Calf Raises |
|
Supersets: 4 x 15 reps each exercise |
Superset #3
| Reverse Crunch |
|
Supersets: 4 x 8-10 reps each exercise |
Day 2: Rest/Cardio 30 minutes
Day 3: Chest, Shoulders, Triceps (Push), Abs
Dynamic Warm-Up
|
| Jump Rope x 20 |
| Jumping Jacks x 20 |
| Bodyweight Squats x 15 |
| Bent Torso Twists x 10 |
| Shoulder Circles x 10 |
| Cardio (your choice) 45 minutes |
Superset #1
| Bench Press (or Chest Press Machine) |
| Incline Dumbbell Flyes |
| 20% Of Your Working Weight x 15 reps |
| 40% Of Your Working Weight x 10 reps |
|
Supersets: 4 x 8 reps - rest-pause on last superset |
Superset #2
| Side Laterals |
|
Supersets: 4 x 8 reps - rest-pause on last superset |
Superset #3
| Wide-Grip Upright Rows |
| (Go an inch wider than shoulder-width) |
| Rear Lateral |
|
Supersets: 4 x 8-10 reps each exercise |
Superset #4
| Pressdowns |
|
Supersets: 3 x 8 reps each exercise - rest pause on last superset |
Superset #5
| Side to Side Crunch |
|
Supersets: 5 x 20 reps each exercise |
Day 4: Rest, Cardio
Day 5: Back, Biceps, (Pull), Abs
Dynamic Warm-Up
|
| Jump Rope x 20 |
| Jumping Jacks x 20 |
| Bodyweight Squats x 15 |
| Bent Torso Twists x 10 |
| Shoulder Circles x 10 |
| Cardio (your choice) 45 minutes |
Superset #1
| Pull-Ups |
| (If these are a problem, perform Lat Pulldowns with a different handle than you’ll use in Superset #2. For example, if you plan to use a regular angled lat bar, use a parallel grip lat bar or V-handle here) |
| 20% Of Your Working Weight x 15 reps |
| 40% Of Your Working Weight x 10 reps |
|
Supersets: 4 x 8 reps - rest-pause on last superset |
Superset #2 (Technically a tri-set)
| Shrugs |
|
Tri-sets: 3 x 8-10 reps |
Superset #3 (Technically a tri-set)
| Standing Alternate Dumbbell Curls |
| Preacher Curls |
|
Tri-sets: 3 x 8-10 reps |
Superset #4
| Reverse Curls |
|
Supersets: 3 x 8-10 reps |
Superset #5
| Side to Side Ab Wheel |
|
Supersets: 5 x 15 reps |
Day 6: Rest
Performance Notes
You should fail on the last rep. If you can do more reps, add weight until you can’t. As far as rep performance, continue using this tempo: 2-0-4. That’s 2 seconds up, no pausing at the top, and a slow 4 seconds down. On the last rep of an exercise, hold the fully stretched position for an 18-count. The idea here is to hold it for as long as possible. On rest-pause sets, do this technique on the last superset (or tri-set) before you begin your rest-pause supersets. There’s a lot of work here. If you feel it’s more than you can tackle, cut back 1 superset (or tri-set) across the board. Otherwise, push the intensity!
Nutritional Guidelines
By this time, you should be seeing progress. If fat loss is your goal, continue following the nutritional plan we established.
Is muscle mass your goal? Then as the workouts get a little harder, make sure you’re eating enough. Keep protein at the high end and make sure you’re eating enough carbs to fuel your workouts. Not sugary carbs, but high-quality complex carbs. There’s a fine line between eating enough carbs and eating too many. If your waist begins to get a little bigger, cut your carbs. Try reducing your total daily carb intake by 50g. This allows better control than simply cutting by a drastic amount. Otherwise, keep eating at the same level. Consistency is the key!
5% Supplement Suggestions
The same principle of consistency applies here. Your 5% Stack should reflect your goals. Continue with your fat loss supplement program, if that’s your goal. If mass is the goal, make sure you’re taking full advantage of the 5% Nutrition natural muscle builder arsenal. Also remember, with our Build Your Own Stack feature, you can adjust your Stack to suit your needs. You can stock up on 5% Nutrition Shred Time or All Day You May Shred. Maybe you’ve lost all the fat you want to, and now you want to build more muscle. Build Your Own Stack by grabbing some of 5%’s natural muscle builders, such as Bigger By The Day, Test Testosterone Booster, and Turkesterone 1200. You can stack 3, 4, or 5 products, it’s up to you!
Recap
In Part 5 of 5% Nutrition’s 6-Week Training Program For The New Year, we’ve reached Phase 3 of our workout plan. We’ll continue this routine in Part 6 with a few tweaks. In the meantime, Build Your Stack, stay consistent with your nutrition, and keep going!
