A Multiple Rep Range Program

Plan Details

The A Multiple Rep Range Program routine by boyd' is a 7 day workout plan. It is a advanced level plan to achieve general fitness goals.

Plan Description

Using multiple rep schemes to avoid plateau's : Day 1. Arms : 3 trisets for biceps, triceps and s... Read More

Using multiple rep schemes to avoid plateau's : Day 1. Arms : 3 trisets for biceps, triceps and shoulders. 10 reps per set. Use Rest Pause on last 3 sets of each triset. Minimal rest between sets. Active rest between trisets is used for training forearms. Finish with 2 rounds of weighted stretch. Just hold the weights up as long as you can until you can't any more and reach bottom position, use a timer to check your progress. Day 2. HIIT : Hillrun on treadmill (2-5%) 30 min, 5km Day 3. Chest - Back Light : 3 Pyramid supersets 20-16-12-12 reps. 30 seconds rest. Increase weight after each set. Use Rest Pause on last set of each superset. After the workout I do some flex of chest and back, until it hurds. Day 4. Rest : - Day 5. Chest Back Heavy : 7 exercises, 7 sets 7 reps, 70 seconds rest. Begin with a weight you can do 8-10 reps on first set (but you perform only 7). If you feel you can't do at least 6 reps then do dropsets, use lighter weight. Day 6. Legs Core : Start with 5-10 min warmup. 2 supersets reverse pyramide : 6-10-14-18 reps for legs. Decrease weight after each set. In the middle some core workout.Finish with 10 min farmerswalk on a slightly increase treadmill (1-2%). I hold 1 plate of 10kg in each hand. Day 7.Rest : -