Program 16 – Thanos

As we have added various high intensity techniques, one thing that I have observed
anecdotally with others and myself, is that the first week is pretty brutal, the second
your body adjusts to it a bit, and sometimes the 3rd week might be a bit too much to
employ the exact same technique again.

I have built this program with that in mind, emphasizing various techniques for small
waves. The reason why I put so much thought into these high intensity techniques is
that I really believe they are the difference makers that will take you from good to
awesome.

High Intensity Technique waving:

Week 1 and 2 – Emphasis on forced reps and partials

Week 3 and 4 – Emphasis on drop sets and iso holds

Week 5 and 6 – Emphasis on occlusion training

Week 7 and 8 – Emphasis on forced reps and partials

Week 9 and 10 – Emphasis on drop sets and iso holds

Week 11 and 12 – Emphasis on occlusion training

Challenge sets are done in weeks 1, 3, 5, 7, 9, and 11

Band work is sprinkled into the program at various points.

Chains are optional and there are opportunities for you to use them as well if you are as
big of a chain fan as I am.

----------------------------------------------------------------------------------------------------------------

This is a 4-7 day week program. If you have mastered the art of peri-workout nutrition it
can be up to 7 sessions due to your recovery. You will notice the optional sessions on
here. The extra volume is done in a way to not hurt you or tear up your joints.
Remember that every time you train hard, you create an anabolic opportunity for the
muscle provided you feed it correctly. The lighter days will not change fyi. You will get
new routines for all the heavy days each week as usual.
If you are limited to a 5 day split, select the bodypart that is weakest to do twice.

If you are limited to 6 days, select the top 2 weaknesses you have.

If you arms are you weak point you can repeat the workout twice. Arm workouts are
done to be more pump inducing in nature, and not so heavy. Multiple heavy arm
workouts will likely result in beat up tendons and ligaments based on what I have seen
over the years.

Here is one way to set it up:

Sat – Legs (heavy)
Sunday – Chest/Shoulders (heavy)
Monday – Back (heavy)
Tuesday – Legs (optional)
Wednesday – Chest/Shoulders (optional)
Thursday – Arms
Friday – Back (optional)

*We are going to ramp up volume over the first 2 weeks and do a lighter week at the
end of the 12 weeks. Most folks then do some pretty light training for 1-2 weeks before
going to the next program.

Remember, the optional days are just that “optional”. So only do them when we have
confirmed your recovery ability.

You will notice band work sprinkled into the program. Make sure you review the “band”
playlist on my YouTube channel to learn how to use them properly. This link will take you
to a package that has all the bands you need.

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=3928

Also, I want you to do a little light reading on occlusion training to educate yourself.
http://express.mountaindogdiet.com/interviews/Jeremy-Loenneke.php

And here is a well done paper on the subject.

http://www.abcbodybuilding.com/ABCocclusionpaper.pdf

For wraps, see links below on what we are using.

Here is what we are using for arm work:

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=2156
Here is what we are using for leg work:
http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=3063

Week 1 – Moderate Volume

Week 1 and 2 – Emphasis on forced reps and partials – challenge sets are done during odd numbered
weeks

Legs – 16 sets:

Seated leg curls – Do 3 to 4 warm up sets. On these we are going to pyramid up with the following rep
scheme. Do 15, 12, 10, and 8 reps. The first 3 sets should be pretty closed to failure with great form. Don’t
do any reps where form is compromised. On your last set where you do 8, I want you to do 8, and then
have your partner help you force out another 6 reps. Now keep the weight the same but pump out 20
partials out of the stretched position. 4 total work sets.

For example:
75 x 15 – warm up
95 x 15 - warm up
105 x 15 – warm up
115 x 15 – working set
125 x 12 – working set
135 x 10 – working set
145 x 8, then 6 forced reps, then do 20 partial reps

Goal – Activate and pump hams

Barbell squats – Work your way up doing sets of 10 as warm ups. We are going to do explosive sets of 6
until we lose speed once you feel warmed up, and then do a challenge set.

Challenge sets are meant to bring out your absolute best, to push you like you have never been pushed.

So keep going up until you feel like you are grinding and losing explosiveness. When this happens, go all
out and do as many reps as you can. We will count your last 3 sets as work sets. 3 total work sets.

For example:
135 x 10
185 x 10
225 x 10
275 x 6
315 x 6
365 x 14 (Challenge set – speed compromised so grinded out 14 reps)

NOTE: To enhance the effect of these you can add chains. This will create even more explosiveness. Put 2-
3 chains on the inside of the weight (on both sides).
Goal – Train explosively

Leg press – Place your feet in the middle of the platform and only an inch apart. I want you to a few
feeder sets to get to the right weight in needed. You are going to do 3 sets of 20. Pump these like a piston.
Do not lock out. It should be very difficult to get 20, but you should not fail before 20. Remember you just
did a brutal challenge set so we don’t want to take these to that extreme. 3 total work sets.

For example:
3 plates a side x 6 (feeder set)
4 plates a side x 6 (feeder set)
5 plates a side 3 x 20 (work sets)

Goal – Supramax pump

Smith lunges – Place your feet out in front like you are going to squat but step back and drop down into a
lunge. Now just stay in that position and keep lunging. Do 8 reps on one side and then 8 on the other. Do
3 sets of these. Try to work into a deeper set each set as you go. 3 total work sets.

Goal – Supramax pump

Barbell stiff legged deadlift – On these use 25 lb plates to allow for a better stretch. Don’t force the
stretch. Just go a little lower each set. Keep the bar in nice and tight against you and push your hips back
as you descend. Come all the way up and flex your glutes. Do 3 working sets of 10. 3 total work sets.

Goal – Work a pumped muscle from a stretched position

Chest - 11 sets / Shoulders – 11 sets

Incline dumbell press – Use a slight angle on these. Work up and keep doing sets of 8 until you can barely
get 8. We’ll count the last 3 sets as working sets. On your very last set, get 8 or close to it, and have your
partner give you 2 forced reps. Get a great stretch and drive to ¾ lockout, and then come right back down.
3 total work sets

Goal – Get blood flowing in pecs, and get them activated.

Incline bench press – On these get 5 good solid sets of 6 in. Don’t touch your chest on these, stop about 1-
2 inches shy and then drive up hard to ¾ lockout and come right back down. Keep going up until you can
barely get 6. 5 total work sets
Here is an example:

185 x 6 (warm up set)

205 x 6 (work set)
225 x 6 (work set)
235 x 6 (work set)
245 x 6 (work set)
255 x 6 (work set) – barely got 6 on this one.

Goal – Train explosively

Flat fly with manual resistance – On these take a weight that you can do perfectly for about 10 and just
do 10 normal flyes. Straighten your arms out at the top and you will feel an unbelievable flex and pump
(from the last exercise) in your chest. Then drop the weight and do 5-6 reps where your partner pushes
you down and you resist hard for another 5-6 reps. It is important that your partner only push down ½
way, do not keep pushing all the way down into the stretched position or you will get injured. Check out
my YouTube video below on this too, so you can see where to stop applying pressure and how to do it. Do
3 sets. 3 total work sets.

Here is what I did as an example:

65’s x 10 and then 40’s x 5 (with the manual resistance on eccentric portion)

Do 3 sets like this with same weight. If you lose a few reps that is ok! These are brutal!

http://www.youtube.com/watch?v=AjJ8U7wObTw

Goal – Supramax pump

Machine rear delt laterals/reverse pec deck – Do 5 sets of 15 here. Take 45 seconds between sets. Flex
each rep for a split second in the contracted position. Your shoulder will be pumped fast from this. 5 total
work sets

Goal – Supramax delt pump

Dumbell front/side laterals – This is just laterals where you take the dumbbells up to the 10 and 2 o’clock
position. So it’s not a strict side lateral or front raise. It is in between and hits both heads of delt. Do 3 sets
of 10 and finish each set with 6 partials out of the bottom as well. This should set your delts on fire. 3
total work sets.

Goal – Supramax delt pump

Machine overhead press – You can do these with a neutral or pronated grip. I like to use a neutral grip on
these with palms facing in. Drive up to lockout and flex your delt hard for one second and then lower
slowly with good control. Do 3 sets of 8 like this. 3 total work sets.

Goal – Supramax delt pump

Back - 16 sets

Hammer DY row – Do plenty of warm up sets working your way to a good working weight. Once you find
the right weight, do 3 sets of 8. On your last set also tack on 5 forced reps via the aid of a partner.
Generally speaking put your butt back a tad and lean forward so you can engage entire lat. Also keep your
sternum up through the whole set. Below is a video. If you do not have this exact machine, try to simulate
this on another machine. 3 total work sets.

https://www.youtube.com/watch?v=UnFzVboNgGY

Goal – Get some blood flowing and pre-pump your lats

Dumbell rows – Just some good hard grinding here. Do sets of 8 until it starts to get tough. On the last set
do a challenge set and go balls out for every rep you can get. I attached an example of what I did below.
We will call this 3 work sets. 3 total work sets.

This is exactly what I did as a reference:

85 x 8 (warm up)
105 x 8 (work set)
120 x 8 (work set – tough reps)
130 x 18 (Challenge set – crushed me)

Goal – Supramax pump

Dumbell pullover – Do 4 sets of 12 here. See the video on the exact form. 4 total work sets.

http://www.youtube.com/watch?v=CVz8KjQtXho

Goal – Work muscle from a stretched position

Away facing and normal pulldown – These are excellent. You are going to work hard on the contraction
on the first half of this and then really work the stretch on the second half. See the video below. I would
also prefer a partner push down on the stack in the stretch position. Do 8 reps each way. Do 4 sets. 4 total
work sets.
https://www.youtube.com/watch?v=Dme2KnhDJNY

Goal – Supramax pump

Banded hyperextensions – Do 2 sets of 20 (or as many as you can get) using a band. 2 total work sets.

Goal – Supramax pump in your spinal erectors

https://www.youtube.com/watch?v=UNdS4CEAMsw&list=PL2F8A4BD406176C34&index=11

Biceps - 12 sets / Triceps - 12 sets

Goal – The strategy for arm training is for maximum pump. Take as many sets as you need to warm up.

Do plenty of curls and pushdowns to get your elbows greased up and ready to go.

Dual Rope pushdowns – Lean forward a bit, and go into full extension at the bottom flexing your triceps
hard. See the video below. Do sets of 10.

http://www.youtube.com/watch?v=LYv_Ww0WC0E

Supersetted with

Ez bar curl – Just a standard curl here for 8 reps, but tack on 6 partials out of the bottom on each set. See
the video below as an example (close to it anyway).

http://www.youtube.com/watch?v=Z9KBAV3Ng2Q

Do 4 supersets for 8 total worksets.

Bench dips - Don’t force yourself to go deep into the stretch. Just go down to where you’re comfortable
on each set. Do 12-15 reps here.

Supersetted with

Hammer curl – Do 6 reps here and then do 6 partials out of the bottom on each set.

Do 4 supersets for 8 total worksets.

Lying tricep extension – Do 12 reps here.

Supersetted with

Barbell reverse curl – Do 15 reps here and try to use a full range of motion for the majority of the reps.

Do 4 supersets for 8 total worksets.

Calves

For calves you are going to alternate the August 2012 workout of the month article titled “monster
calves” with the “Superpump” routine I have linked to below.

On your standing raises, I want you to move your feet out wider when you do these, so that more
pressure is on the ball of your foot. This will help build up the inside of your calves/gastrocs faster.

Shoot for 2 days of each weekly if you really want you calves to come up.

Routine #1
http://express.mountaindogdiet.com/workouts/MonsterCalves.php

Routine #2
http://www.youtube.com/watch?v=XLxnXx6V7Ng

Goal – Extreme pump to deliver nutrients and trap growth factors in the muscle. The more blood the
better.

NEW – If your tibialis has gotten strong enough so that the tibialis raises are easy, we have found a way to
make these harder using a long red pro mini band or monster mini band.

http://www.youtube.com/watch?v=lMbhfK-xUzo

Abdominals – 8 sets

Do 2 times this week on whatever days you want.

Pick one exercise from the following to hit lower abs:

- Hanging Leg Raises
- Leg raises with your elbows supported on pad
- Leg raises on a decline board/bench
- V ups

Pick one exercise from the following to hit upper abs:

- Incline sit ups
- Rope pulldowns/crunches
- Band crunches
For abs – these will always be simple. You will pick an exercise from the first list and do 4 sets of 15-25
reps depending on how hard they are. Next you will pick an exercise from the upper ab list, and do the
same. Each ab workout will be 8 sets.