Week 1 Ross Run SBB
Started this workout program right after Bulking season. With this high rep program, it’s a great one to cut and tone with if you run it with a calorie deficit. I’m running the program to continue to build strength after great gains from the Bulking season.
Chest
- Barbell bench: Warm-up set 4 sets with reps that follow 8-6-2 then burn out drop by 10 lbs, 2 sets of failure.
- Dumbbell diamond chest press 3×8 (3 sets of 8 reps) Finish the last set with a drop set to failure.
- Neutral lat pulls down 4×5 (4 sets of 5 reps) Finish the last set with a drop set to failure. (sub in t-bar row if needed)
- Close grip bench 3×15 (3 sets of 15 reps) Finish the last set with a drop set to failure.
- Wide grip lat pulldowns 3×15 (3 sets of 15 reps ) Finish the last set with a drop set to failure.
- Push-ups superset pull-ups 3×10 (3 sets of 10 each) Finish the last set with a drop set to failure.
I had to do the T-Bar rows in place of the lat pulldowns because I’m working out in a home gym without lat pulldowns; with that, I also had to do wide grip pull-ups.
Arms
- Dumbbell curl and press 3×10 ( 3 sets of 10 each) Finish last set with a drop set to failure.
- Triceps Dumbbell arm extensions 3×15 (3 sets of 15) Finish last set with a drop set to failure.
- Triceps cable press or Barbell overhead Triceps extension 3×10 ( 3 sets of 10 reps) Finish last set with a drop set to failure.
- E-Z Bar standing Curl 3×10 ( 3 sets of 10 ) Finish last set with a drop set to failure.
- Pull up and push up 3×10 ( 3 sets of 10 reps each ) Finish last set with a drop set to failure.
- Preacher curl 3×10 ( 3 sets of 10 reps ) Finish last set with a drop set to failure.
Core
- Half up / down sit-ups 3×25 each ( 3 sets of 25 reps each) 25 lbs DB
- Dragonfly’s 3×10 (3 sets of 10 reps )
- Shoulder Pushups 3×10 ( 3 sets of 10 reps)
- Russian twists medicine ball 3×25 (3 sets of 25 rotations on each side ) 25 lbs DB
- Knees to elbows 3×15 ( 3 Sets of 15 reps )
- Superman’s 3×15 (3 Sets of 15 reps )
Olympic Day
- Seated rows 3×15 ( I replaced with BB Row at 135 lbs )
- Clean and press lt 3×10 135 lbs
- Dead-lift 4×5 225 lbs
- Power clean 4×2 185 lbs
Legs
Week 2
Chest
- •Bench 40 reps- 10 reps- 8 reps- 6 reps 2 burnout sets
- • neutral DB press 3 sets of 30
- TBar rows 4 sets of 15
- • wide grip pull-ups 2 sets of 15
- • close grip bench 2 sets of 15
- push-ups 4 sets of 25
- • close-grip pull-ups 2 sets of 15
- • dumbbell curl and press 2 sets of 15
Arms
- DB curl and press 4×10 (35 lbs DB)
- DB Tri extension 4×15 |
- EZ bar standing curl 4×12 80 lbs
- Bb curl 4×25 (45 lbs)
- Bb Tri ext 4×25 |
- Bench dips 4×25 Body-weight
Core
- Half up / half down-weighted 3×25
- Dragonfly’s 3×15
- Full sit-ups 3×25 weighted
- Barbell shoulder press 3×25
- Knees to elbows 3×15
- Push-ups 3×25
Olympic
- – BB bent over rows 3×15
- I did 3 sets of an overhand grip and 3 sets of reverse grip @ 135 lbs
- – BB clean and press light 3×10
- Dropped in weight from the week prior getting better reps, did 3x 15 @ 115 lbs
- – deadlifts 4×5
- Deadlifts sets were ( 185,225,225,265)
- – power cleans 4×2
- Cleans were all done @ 185 lbs
Sorry, no video phone decided to not work…
Legs
- Lunges DB 4×20 (35 lbs)
- DB squat 4×10 (35 lbs)
- Curl and press DB ( 35 lbs )
- Back squat BB (185,225,225,275)
- Push up superset 6×25
- BB lunges 3×20 (135)
I also added a run day where I did 2 miles at a jog pace between my Olympic lift day and legs.
Week 3
Chest
- BB bench (warmup set)
– 135×40
– 225×8
– 245×6
– 265×4
– 185 x15 - T-bar row @225 x 6
Superset neutral press @35lbs x25
-4 sets each - Push up / pull up combo
6×15 reps trying go straight sets without rest
Arms
- Dumbbell curl 4×25 @35 lbs Burn out set 30 reps
- Triceps Dumbbell arm extensions 4×25 @ 35 lbs Burn out set 40 reps
- Barbell overhead Triceps extension 4×10 @ 65 lbs Burn out set @45 lbs 25 reps
- EZ Bar standing Curl 4×12 @ 85 lbs
- Pull up and push up 3×10
Core
up to 188 on body weight. In total 2 pounds from where I started. Strength is up on week 3 here starting to see personal records on lifts and feeling stronger.
Olympic day
Legs
- Lunges 4×10 each leg
- Hack squat 4×10 Finish last set with a drop set to failure. DB squat can be use here if needed.
- Leg press 4×5 Finish last set with a drop set to failure.
- Back squat 4×5 Finish last set with a drop set to failure.
- Sled push x4 25 yard sprint can be used if you don’t have a sled.
- Barbell (BB) lunge 10 reps Each leg superset Push ups 10 and Pull ups 10 (Finish last set with a drop set to failure.)
Week 4
Chest
- Barbell bench: Warm up set then … 4 sets with reps that follow 4-4-4 then burn out drop by 10 lbs, 2 sets of failure.
- Dumbbell diamond chest press 3×8 (3 set of 8 reps) Finish last set with a drop set to failure. Increase weight from last week
- Neutral lat pull down 4×5 (4 sets of 5 reps) Finish last set with a drop set to failure. Increase weight from last week (sub in t-bar row if needed)
- Close grip bench 3×15 (3 sets of 15 reps) Finish last set with a drop set to failure.
- Wide grip lat pull downs 3×15 (3 sets of 15 reps ) Finish last set with a drop set to failure.
- Push ups superset pull ups 3×10 (3 sets of 10 each) Finish last set with a drop set to failure.
Arms
- Dumbbell curl and press 3×10 ( 3 sets of 10 each) Finish last set with a drop set to failure. Increase weight from last week
- Triceps Dumbbell arm extensions 3×15 (3 sets of 15) Finish last set with a drop set to failure.
- Triceps cable press or Dumbbell overhead Triceps extension 3×10 ( 3 sets of 10 reps) Finish last set with a drop set to failure.
- EZ Bar standing Curl 3×10 ( 3 sets of 10 ) Finish last set with a drop set to failure.
- Pull up and push up 3×10 ( 3 sets of 10 reps each ) Finish last set with a drop set to failure.
- Preacher curl 3×10 ( 3 sets of 10 reps ) Finish last set with a drop set to failure. Increase weight from last week
Olympic
I needed a light day body just wanted it so I move core to a day later and went easy on the Olympic lifts.
Core
Mixed up this lift a touch as well this was thanks to the switch up for Olympic day as well. I plan on getting back on schedule next week!
Legs
Week 5
Chest
Arms
Core
25 Lifts into this program and can really see the results in my back and shoulders. As far as results go the Bulking season put on size faster but I have hit more weakness with this program and really enjoying it so far.
Final Thoughts
I got busy with the site and other things that kept me from filling out the day by day of workout. I did run the full program with all 50 workouts and had some awesome results.
First things First I only gained about 3 lbs on the scale even though I ate at a surplus in Cal and stayed in the 70% range for protein each day. I did have great strength gains with most of my maxes going up by 30 to 60 lbs over the 10-week program.
If you are wanting to do this program Id suggest you do it as a cut and you could even keep calories at your steady-state. Good Luck and as always let us know what you’re doing and how it’s going!