3 Week Total Body Plan ST
I wrote this for my own use with the Weider Principle (work weakest first) in mind so the order of things may not be the norm. I took what I learned from Mike McErlane, Eric Broser, Dr. Stoppani and combined it with the Spartacus Workouts and what Joe Weider said in his book Complete Bodybuilding(C1989).
I cannot enter it into the progam but all of the lunges involve rotations downward or touching the dumbbells to the ground. This is to better work the lower back as it is what was incorporated into the Spartacus Workouts which grew my lower back faster then anything before it. Also, Weider recommends to always train the lower back with the legs.
Notes due to the program not allowing these options:
Week 1: Day 1
Incline DB Press should be DB Fly
Mid Cable Fly should be Cable Crossover
Cable Pullover should be Stiff-Arm Cable Pulldown
Barbell Bent Over Wide Grip Row should be Underhand Grip
Standing Bicep Curl Dumbbell One Arm should be the Zottman Curl.
Day 2
DB Straight Legged Deadlift should be One Leg w/Rotation
The BAR DIPS should actually be Stiff-Arm Dips.
The Kneeling Lat Pulldowns are done with the wide grip and not bands but cable.
The Arm Band movements should be just Bands
Day 5
The Back Extension should be a Reverse one.
I had to put something but this "[Shoulders] Laying Prone On Ball Shoulder Press Alternating Arms" should really be the Dumbbell Y-T-L-W-I shoulder routine.
The Wide Grip Push Up should actually be a Staggered Grip.
The Renegade Row should be a Push Up + Row.
Cable Crunch's should go:
Cable Press; Standing Stabiltiy Chop; Standing Rotational Chop; Standing Cable Crunch; Kneeling Stability Chop; Kneeling Rotational Chop; Kneeling Crunch; Cable Press
Week 2: Day 1
Incline Bench with Reverse Grip
DB Pullover is actually Barbell
Cable Shrugs: Behind Back = straight bar; neutral grip bar
BAR DIPS are Stiff-Arm Dips
Barbell Sit Up is Decline Sit Up without barbell
Day 2
The second Good Mornings should be Cable Pull Throughs.
The Kneeling Lat Pulldowns are done with the wide grip and not bands but cable
On Ball Back Extension should be Supermans.
Band movements are just bands.
Day 3
[Shoulders] Standing External Shoulder Rotator With Band should be with dumbbells, not bands.
The second Side Raise One Arm should be Cable Military Press One Arm.
Week 3: Day 1:
[Chest] Standing High Cable Chest Press Both Arms should actually be across the body and low.
DB Pullover should be weight plate Pullover.
[Back] Laying Straight Arm Pulldown should be Cable Pulldown with Rope handle.
Russian Twist should be Core Stabilization: static hold to the left, center, right
Barbell Sit Up should be Roman Chair Sit Up
Reverse Crunch should be Double Crunch
Standing Cable Tricep Extension One Arm should be laying down, alternating arms.
Day 2
Good Morning is with Cable, not barbell.
Glute/Hip Raise should be Glute Kickback
[Back] On Ball Back Extension should be Supermans
[Arms] Standing Bicep Curl Dumbbell Both Arms should be Reverse Grip.
Band arms should be just bands with the Tricep extension should be kneeling.
Reverse Skullcrusher is standing and not reverse.
Day 3
[Shoulders] Laying Prone On Ball Shoulder Press With Band Both Arms should be Prone Cobras
Russian Twist should be Core Stabilization: static hold to the left, center, right
Barbell Sit Up should be Roman Chair Sit Up
Reverse Crunch should be Double Crunch
Standing Cable Tricep Extension One Arm should be laying down, alternating arms.
In changing grips, adding bands, and adjusting reps this program could take someone quite a while before plateuing.
Week 1
Day 1
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Good Mornings | 3 | 12 | Back |
| Stiff Legged Deadlift | 3 | 10 | Legs |
| Superset with | 0 | 0 | TIPS |
| Dumbbell Side Lunge | 3 | 8 | Legs |
| Dumbbell Front Lunge | 3 | 10 | Legs |
| Superset with | 0 | 0 | TIPS |
| Standing Calf Raise | 3 | 15 | Legs |
| Dumbbell Straight Legged Deadlift | 3 | 12 | Legs |
| Barbell Overhead Squat With band | 1 | 20 | Legs |
| Barbell Standing Calf Raise with Bands | 1 | 20 | Legs |
| Kneeling Lat Pulldowns With Band Both Arms | 3 | 10 | Back |
| Slanted Bench Back Extension | 3 | 15 | Back |
| Incline Dumbbell Curl | 3 | 10 | Arms |
| Superset with | 0 | 0 | TIPS |
| Dumbbell Incline Triceps Extension One Arm | 3 | 12 | Arms |
| Standing Bicep Curl Barbell With Band Both Arms | 3 | 15 | Arms |
| Superset with | 0 | 0 | TIPS |
| Standing Triceps Extension With Band One Arm | 3 | 20 | Arms |
| Standing Bicep Curl Dumbbell One Arm | 1 | 15 | Arms |
| Reverse Triceps Extension/ Reverse Skullcrusher | 1 | 20 | Arms |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Standing External Shoulder Rotator With Band | 2 | 20 | Shoulders |
| Face Pull | 3 | 15 | Shoulders |
| Lying Cable Rear Delt Raise | 3 | 10 | Shoulders |
| Standing Dumbbell Rear Delt Raise One Arm | 3 | 12 | Shoulders |
| Superset with | 0 | 0 | TIPS |
| Dumbbell Bent Over Wide Grip Rows One Arm | 3 | 8 | Back |
| DUMBBELL SIDE RAISES | 3 | 12 | Shoulders |
| Superset with | 0 | 0 | TIPS |
| Dumbbell Shoulder Press | 3 | 8 | Shoulders |
| Standing Barbell Front Raise | 3 | 15 | Shoulders |
| Superset with | 0 | 0 | TIPS |
| Seated On Bench Barbell Military Press | 3 | 6 | Shoulders |
| Standing Side Raise With Band Both Arms | 2 | 20 | Shoulders |
| Superset with | 0 | 0 | TIPS |
| Standing Front Raise With Band Both Arms | 2 | 20 | Shoulders |
| Cuban Press | 1 | 15 | Shoulders |
| Reverse Crunch/ Leg Lifts | 3 | 15 | Abs |
| Superset with | 0 | 0 | TIPS |
| Decline Crunch | 3 | 12 | Abs |
| Plank | 3 | 60 | Abs |
| Russian Twists | 3 | 12 | Abs |
| Barbell Sit Up | 3 | 15 | Core |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| REST | 0 | 0 | TIPS |
Day 5
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Power Clean | 4 | 3 | Olympic Lifts |
| Dumbbell Power Row | 3 | 10 | Back |
| Barbell Reverse Lunge | 3 | 10 | Legs |
| Superset with | 0 | 0 | TIPS |
| Seated Calf Raise | 3 | 15 | Legs |
| Dumbbell Front Squat | 3 | 8 | Legs |
| Superset with | 0 | 0 | TIPS |
| Abductor Side Steps | 3 | 20 | Legs |
| Slanted Bench Back Extension | 3 | 10 | Back |
| Reverse Grip Barbell Bench Press | 3 | 10 | Chest |
| Superset with | 0 | 0 | TIPS |
| Laying On Bench Decline Dumbbell Flys Alternating Arms | 3 | 8 | Chest |
| Standing Low Cable Flys One Arm | 3 | 8 | Chest |
| Superset with | 0 | 0 | TIPS |
| Standing High Cable Chest Press One Arm | 3 | 8 | Chest |
| Incline One-Arm Cable Row | 4 | 10 | Back |
| Laying Prone On Ball Shoulder Press Alternating Arms | 3 | 8 | Shoulders |
| Incline Dumbbell Shrug | 3 | 15 | Back |
| Wide Grip Push Up | 1 | 10 | Chest |
| Renegade Row | 1 | 12 | Back |
| Bent Over Cable Crunch | 2 | 15 | Abs |
| Bent Over Cable Crunch | 2 | 10 | Abs |
| Bent Over Cable Crunch | 2 | 10 | Abs |
| Bent Over Cable Crunch | 2 | 10 | Abs |
| Bent Over Cable Crunch | 2 | 10 | Abs |
| Bent Over Cable Crunch | 2 | 10 | Abs |
| Bent Over Cable Crunch | 2 | 10 | Abs |
| Bent Over Cable Crunch | 2 | 10 | Abs |
Week 2
Day 1
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Good Mornings | 3 | 15 | Back |
| Good Mornings | 3 | 10 | Back |
| Dumbbell Side Lunge | 3 | 10 | Legs |
| Superset with | 0 | 0 | TIPS |
| Seated Calf Raise | 3 | 15 | Legs |
| Barbell Squat | 3 | 8 | Legs |
| Superset with | 0 | 0 | TIPS |
| Step Ups Alternating Legs | 3 | 12 | Legs |
| ROMANIAN DEADLIFT | 3 | 8 | Legs |
| Kneeling Lat Pulldowns With Band Both Arms | 3 | 10 | Back |
| Glute/Hip Raise | 3 | 10 | Legs |
| On Ball Back Extension | 4 | 12 | Back |
| Triceps Pushdown | 3 | 10 | Arms |
| Superset with | 0 | 0 | TIPS |
| Standing Bicep Curl Barbell Both Arms | 3 | 10 | Arms |
| Cable Tricep Kickback | 3 | 20 | Arms |
| Superset with | 0 | 0 | TIPS |
| Standing Biceps Curl Dumbbell With Band Alternating Arms | 3 | 15 | Arms |
| Laying On Bench Dumbbell Tricep Extension Both Arms | 1 | 15 | Arms |
| Seated On Ball Bicep Curl Dumbbell One Arm | 1 | 15 | Arms |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Standing External Shoulder Rotator With Band | 2 | 15 | Shoulders |
| Face Pull | 3 | 15 | Shoulders |
| Lying Cable Rear Delt Raise | 3 | 10 | Shoulders |
| Standing Bent Over Rear Delt Raise With Band Alternating Arms | 3 | 10 | Shoulders |
| Standing Cable Side Raise One Arm | 3 | 12 | Shoulders |
| Superset with | 0 | 0 | TIPS |
| Standing Cable Side Raise One Arm | 3 | 8 | Shoulders |
| Standing Dumbbell Front Raise Alternating Arms | 3 | 15 | Shoulders |
| Superset with | 0 | 0 | TIPS |
| Seated On Bench Barbell Military Press | 3 | 8 | Shoulders |
| Cuban Press | 2 | 20 | Shoulders |
| Tri-Set | 0 | 0 | TIPS |
| Dumbbell Shoulder Press (neutral grip) | 2 | 15 | Shoulders |
| Tri-Set | 0 | 0 | TIPS |
| Standing Dumbbell Rear Delt Raise Both Arms | 2 | 10 | Shoulders |
| Hanging Leg Raise | 3 | 15 | Abs |
| Barbell Sit Up | 3 | 12 | Core |
| V-Ups With No Equipment | 3 | 12 | Abs |
| Superset with | 0 | 0 | TIPS |
| Side Plank | 3 | 60 | Abs |
| Leg Lifts on Ball | 3 | 10 | Abs |
| Superset with | 0 | 0 | TIPS |
| Laying On Ball Abdominal Crunch With Dumbbell | 3 | 20 | Abs |
| DB Cross Body Hammer Curls | 4 | 10 | Arms |
| Standing Cable Tricep Extension One Arm | 4 | 12 | Arms |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| REST | 0 | 0 | TIPS |
Day 5
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| REPEAT WORKOUT FROM WEEK 1 FOR WEEK 2 | 0 | 0 | TIPS |
Week 3
Day 1
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Good Mornings | 3 | 15 | Back |
| Stiff Legged Deadlift | 3 | 10 | Legs |
| Barbell Sumo Squat | 3 | 8 | Legs |
| Superset with | 0 | 0 | TIPS |
| LEG CURL | 3 | 10 | Legs |
| Barbell Walking Lunge | 3 | 8 | Legs |
| Superset with | 0 | 0 | TIPS |
| Standing Calf Raise | 3 | 15 | Legs |
| Glute/Hip Raise | 3 | 12 | Legs |
| Kneeling Lat Pulldowns With Band Both Arms | 3 | 10 | Back |
| On Ball Back Extension | 4 | 15 | Back |
| Standing Bicep Curl Dumbbell Both Arms | 3 | 10 | Arms |
| Superset with | 0 | 0 | TIPS |
| Cable Tricep Kickback | 3 | 10 | Arms |
| Standing Bicep Curl Barbell With Band Both Arms | 3 | 15 | Arms |
| Superset with | 0 | 0 | TIPS |
| Standing Triceps Extension With Band One Arm | 3 | 20 | Arms |
| Standing Bicep Curl Dumbbell One Arm | 1 | 20 | Arms |
| Reverse Triceps Extension/ Reverse Skullcrusher | 1 | 25 | Arms |
Day 3
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| REST | 0 | 0 | TIPS |
Day 5
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| REPEAT WORKOUT FROM WEEK 1 FOR WEEK 2 | 0 | 0 | TIPS |
