Came up with my own training style...P.E.P.C.C

[SwoleChamp]

Ok so ive been training for going on 7 years now. Ive trained using all types of methods such as High Volume, Low Volume, Dogg Crap, HIT, FST-7, and a variety of other workouts just depending on my needs at the time, Football, Weight lifting comps, bodybuilding. Now I have been strictly focused on bodybuilding for going on 3 years now, and i am wanting to also do some raw power events eventually. So now that ive learned what works for me as far as strength gain, putting on muscle, bulking up, and cutting down, i have came up with a system that for me keeps will help me to get stronger, stay lean, and can also be used for contest prep. I am on my second week of this now and love it so i am sharing it.

I call my program P.E.P.C.C. ( Like Pepsi).
It stands for Power, Explosion, Pump, Cut, and Compliment.

Each lifting day will contain 9 exercises and aproximately 28 sets( yes a high number but just follow)

The basis for each workout is as follows:
Exercise 1- Power- 6 sets, heavy weight, low reps
Exercise 2- Power- 3 sets, heavy weight, low reps


Exercise 3- Power- 3 sets, heavy weight, low reps


Exercise 4- Explosion- 4 sets, moderate-heavy weight, 8-10 reps


Exercise 5- Pump-2 sets, moderate weight, 12-15 reps


Exercise 6- Pump- 2 sets, moderate weight, 12-15 reps


Exercise 7- Cut- 2 sets, 4 drop sets in each set, rep til failure


Exercise 8- Cut- 2 sets, 3 drop sets in each set, rep til failure


Exercise 9- Complimentary - work an opposing muscle group, 4 sets, 12-15 reps.

For example ill give a sample back workout with exercises and sets:

Exercise 1-Barbell Deadlifts
after warm up- set 1 x 10 reps, set 2 x 10 reps, set 3 x 8 reps, set 4 x 6 reps, set 5 x 3 reps, set 6 x 2 reps. Do not go over the rep limit on this exercise.

Exercise 2- T-Bar row
Set 1 x 8 reps, set 2 x 6 reps, set 3 x 3 reps

Exercise 3- Lat Pull Down
Set 1 x 8 reps, set 2 x 6 repsm set 3 x 3 reps

Exercise 4- Explosion- 1 Arm DB Rows
Set 1 x 10 Reps, set 2 x 10 reps, set 3 x 8 reps, set 4 x 8 reps. On this exercise explode off the floor, do not worry about the negative on this exercise, wait 5-7 seconds between each rep.

Exercise 5- Pump- Barbell row- Underhand
Set 1 x 15 reps, set 2 x 12 reps, good slow and controlled reps here

Exercise 6-Pump-Hyper extensions with weight
set 1 x 15 reps, set 2 x 12 reps, again slow and controlled

Exercise 7- Cut- Seated Cable Rows
Set 1 and 2 Start with a heavy weight for 6 reps, drop a few lbs and rep out, repeat twice more.

Exercise 8- Cut- Pull Ups- Assisted
Set 1 and 2- start with as little weight as possible and rep out, add 30 lbs to help you and rep again, do once more.

Exercise 9- Compliment- Flat Bench Press
4 sets 12-15 reps-slow and controlled



Basically im taking this and applying it to all my lifting days. I will be logging my results from now on keeping track of stregnth, weight and leaness. I would love for some other people to try it and let me know what they think as well!

[JohnBoy]

I'm jealous. My routine doesn't have a special acronym. I'm gonna give it a shot.

E. (exercise)

Done!

[SwoleChamp]

Heres a Sample Chest:

Exercise 1-Power-Bench Press- After warmup, set 1 x 10 reps, set 2 x 10 reps, set 3 x 8 reps, set 4 x 6 reps, set 5 x 3 reps, and set 6 x 2 reps. Do not go over on the rep limit on these sets.

Exercise 2-Power-Decline Barbell Press- Set 1 x 8 reps, set 2 x 6 reps, set 3 x 3 reps

Exercise 3-Power-Incline Barbell Press- Set 1 x 8 reps, set 2 x 6 reps, set 3 x 3 reps

Exercise 4-Explosion-Barbell Presses from 2" off chest.-Set 1 x 10 Reps, set 2 x 10 reps, set 3 x 8 reps, set 4 x 8 reps. On this exercise explode off the rails/stopper or whatever is holding the bar., do not worry about the negative on this exercise( just control it down back to rail), wait 5-7 seconds between each rep.

Exercise 5-Pump-Flat DB Presses- set 1 x 15 reps, set 2 x 12 reps, again slow and controlled

Exercise 6-Pump-Incline DB Presses- set 1 x 15 reps, set 2 x 12 reps, again slow and controlled

Exercise 7-Cut-Cable Flyes- Set 1 and 2 Start with a heavy weight for 6 reps, drop a few lbs and rep out, repeat twice more.


Exercise 8-Cut-Pec Dec- Set 1 and 2 Start with a heavy weight for 6 reps, drop a few lbs and rep out, repeat twice more.


Exercise 9-Compliment-Pull Ups- 4 sets 12-15 reps-slow and controlled. Use assistance if needed

[SwoleChamp]

Heres a sample leg workout:

Exercise 1-Power-Barbell Squat- After warmup, set 1 x 10 reps, set 2 x 10 reps, set 3 x 8 reps, set 4 x 6 reps, set 5 x 3 reps, and set 6 x 2 reps. Do not go over on the rep limit on these sets.

Exercise 2-Power-Leg Press-Set 1 x 8 reps, set 2 x 6 reps, set 3 x 3 reps

Exercise 3-Power-Hack Squat-Set 1 x 8 reps, set 2 x 6 reps, set 3 x 3 reps

Exercise 4-Explosion-Bench Squats-Set 1 x 10 Reps, set 2 x 10 reps, set 3 x 8 reps, set 4 x 8 reps. Reset and rest 5-7 secs between reps

Exercise 5-Pump-Leg Curls-set 1 x 15 reps, set 2 x 12 reps, again slow and controlled

Exercise 6-Pump-Calve Raises-set 1 x 15 reps, set 2 x 12 reps, again slow and controlled

Exercise 7-Cut-DB Lunges-Set 1 and 2 Start with a heavy weight for 6 reps, drop a few lbs and rep out, repeat twice more.

Exercise 8-Cut-Leg Extensions-Set 1 and 2 Start with a heavy weight for 6 reps, drop a few lbs and rep out, repeat twice more.

Exercise 8-Compliment-Barbell Shruggs-4 sets 12-15 reps-slow and controlled.

[SwoleChamp]

Shoulder workout and arm workout will be posted up later tonight

[Costco77]

looks like a solid program. What's the split like?

[SwoleChamp]

Right now im doing:
Monday-arms
Tuesday-usually an off day bc of work
Wed-Back
Thursday-Shoulders
Friday:Legs
Saturday: off or just cardio and abs
Sunday: Chest

[SwoleChamp]

Sample Shoulder Workout

Exercise 1-Power-Military Barbell-After warmup, set 1 x 10 reps, set 2 x 10 reps, set 3 x 8 reps, set 4 x 6 reps, set 5 x 3 reps, and set 6 x 2 reps. Do not go over on the rep limit on these sets.

Exercise 2-Power-Barbell Shruggs-Set 1 x 8 reps, set 2 x 6 reps, set 3 x 3 reps

Exercise 3-Power-DB Side Raises-Set 1 x 8 reps, set 2 x 6 reps, set 3 x 3 reps

Exercise 4-Explosion-Standing Barbell Press-Set 1 x 10 Reps, set 2 x 10 reps, set 3 x 8 reps, set 4 x 8 reps. Reset and rest 5-7 secs between reps

Exercise 5-Pump-DB Rear Flyes-set 1 x 15 reps, set 2 x 12 reps, again slow and controlled

Exercise 6-Pump-DB Alternating Front Raises-set 1 x 15 reps, set 2 x 12 reps, again slow and controlled

Exercise 7- Cut-Reverse Pec Dec-Set 1 and 2 Start with a heavy weight for 6 reps, drop a few lbs and rep out, repeat twice more.

Exercise 8-Cut-Upright Barbell Rows-Set 1 and 2 Start with a heavy weight for 6 reps, drop a few lbs and rep out, repeat twice more.

Exercise 9-Compliment-Seated Calve Raises-4 sets 12-15 reps-slow and controlled.

[Armored Underdog]

do you plan on starting a new log with this program or add it to your current one?

[SwoleChamp]

do you plan on starting a new log with this program or add it to your current one?

I have added it to my current log, heres the link to view:
http://forums.rxmuscle.com/showthrea...t=39766&page=3

[FATPANDA]

I do this and i like it good stuff.

[Sledge]

Cool looks good. now you just need to come up with your own supplement line.


Hey you could use "take the P.E.P.C.C challenge" to market both.

[SwoleChamp]

Cool looks good. now you just need to come up with your own supplement line.


Hey you could use "take the P.E.P.C.C challenge" to market both.

Right now im challenging ppl to try this with the ALRI challenge lol. HumaPro and Chaind Out

[FATPANDA]

Shoopthewhoop all the way!

[Michael K. Scott]

Why do you do barbell shrugs so early in the shoulder routine? whats the benefits?