Full-body-split.pdf

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3-Day Full Body Rapid Strength & Muscle Building Routine  

Greg O’Gallagher & Tom Ness

www.RoadToRipped.com

Road To Ripped – Bonus Guide Objective:  Rapid  strength  gains  on  key  movements  including  bench   press,  chin  ups  and  squats  -­‐  with  secondary  importance  on  standing   press  and  deadlifts.       Timeline:  8  Weeks       What  to  expect:  40  lbs  on  your  bench  and  chin-­‐ups  and  60-­‐80  lbs   onto  your  squats  in  8  weeks.       Monday  &  Friday:     1. Bench  Press:  3  sets  x  5  reps     2. Weighted  Chin  ups:  3  sets  x  5  reps   3. Barbell  Squats:  3  sets  x  5  reps       Bonus  (optional)   Triceps  cable  pushdowns  and  barbell  curls:  2  sets  of  6-­‐8  reps      

Wednesday      

1. Standing  Barbell  Press:  3  sets  x  5  reps   2. Deadlifts:  3  sets  x  5  reps     3. Hanging  Leg  Raises:  3  sets  x  5-­‐10  reps       Bonus  (optional)   Dumbbell  Lateral  Raises  and  Calf  Raises:  2  sets  of  10-­‐15  reps      

Notes  

  Rest  2-­‐3  minutes  between  sets.  When  you  can  complete  all  3  sets  for  5   repetitions,  increase  the  weight  by  5  lbs  the  next  workout.  Perform  two   warm  up  sets  for  each  exercise.  60%  of  work  set  weight  for  5  reps  and   8%  of  work  set  weight  for  3  reps.       For  chin-­‐ups  perform  bodyweight  for  5  reps.  Then  half  of  your  work  set   weight  for  3  reps  before  going  into  your  three  work  sets.  For  hanging   leg  raises  go  right  into  your  first  set,  there’s  no  need  for  any  warm  ups.     ©2014 & Beyond, RoadToRipped.com – All Rights Reserved

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Road To Ripped – Bonus Guide   If  you’re  performing  the  bonus  work,  build  up  to  the  top  end  of  the  rep   range  for  both  sets  before  increasing  the  weight  by  5  lbs.      

The  Thinking  Behind  the  Routine  

  This  routine  is  highly  simple  and  minimal.  Don’t  underestimate  the   simplicity  of  this  routine  for  being  ineffective.  The  sheer  power  of  this   routine  is  that  you  can  add  about  40  lbs  to  your  bench  press  and   weighted  chin  ups  and  60-­‐80  lbs  to  your  squats  and  deadlifts  in  8  weeks.       Imagine  going  from  benching  160  lbs  for  5  reps  to  200  lbs  and  doing   chin  ups  with  20  lbs  for  5  reps  to  60  lbs  for  5  reps.  And  squatting  200   lbs  for  5  reps  to  squatting  260  lbs  for  5.       That’s  going  to  result  in  some  of  the  most  incredible  muscle  gains  of   your  life.  After  about  8-­‐12  weeks,  you  will  plateau  on  this  routine.     At  first  you  should  be  able  to  add  5  lbs  to  your  chin  ups  and  bench  press   each  week  and  5  lbs  to  your  squats  every  workout  (10  lbs  per  week).   But  after  about  8  weeks  you  will  max  out.       Doing  this  routine  for  about  8  weeks  is  like  a  fast  track  to  building   incredible  strength  and  muscle.  Unfortunately  most  people  follow  high   volume  5  day  splits  designed  for  slow  and  minimal  strength   development.  This  leaves  so  much  muscle  growth  on  the  table.      

Modifications  

  If  you  already  have  well  muscled  legs  and  don’t  want  to  add  a  ton  of  size,   I’d  suggest  doing  pistol  squats  instead  of  barbell  squats.  This  will  build   strength  and  athleticism  without  as  much  hypertrophy  as  squats.     Instead  of  deadlifts,  I  would  do  power  cleans,  a  great  exercise  at   building  power  and  explosiveness  throughout  the  legs  and  posterior   chain.      

©2014 & Beyond, RoadToRipped.com – All Rights Reserved

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Road To Ripped – Bonus Guide If  you  want  to  focus  on  more  upper  chest  development  I  would  do   incline  press  instead  of  the  regular  bench  press.      

Plateau  Buster  

  If  you  plateau  on  this  routine  before  the  8  weeks,  I  would  change  the  rep   scheme.  Instead  of  doing  3  sets  of  5  reps  on  core  movements,  I  would  do   3  sets  of  8  reps.  This  means  you’d  have  to  reduce  the  weight  by  about   7.5%.  So  if  you’re  doing  200  lbs  for  5  reps,  you’d  need  to  do  185  lbs  for  8   (92.5%  of  200  lbs).

©2014 & Beyond, RoadToRipped.com – All Rights Reserved

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