This current phase of Ethan's training plan below is being used in conjunction with an eating and supplementation program that is designed to help him stay muscular while leaning out. Ethan is trying to increase muscle density in this phase of his training.
Ethan is still training with maximum intensity and limited rest between sets and reps as he approaches his competition in only 12 weeks.
MONDAY: LEGS
Leg Extensions: 4 Drop Sets of 12 reps
Hack or Smith Machine Squats: 4 x 20, 16, 12, 10 (increasing weight on each set)
Leg Press: 5 x 20,16,12,10,6 (increasing weight on each set)
Walking Lunges: 2 x 50 Each Leg (with dumbbells), 2 x 50 Each Leg (with barbell)
Lying Leg Curls: 4 x 15
"Superset" with Reverse Hypers: 4 x 20
Calf Work: 8 x 20
TUESDAY: CHEST & ARMS
Dumbbell Incline Press: 4 x 20,16,12,10
"Superset" with Dips Or Skull Crushers: 4 x 20, 16, 12, 10
Cable Curls: 4 x 20
"Superset" with Cable Pushdowns: 4 x 20
Alternating Dumbbell Curl: 4 x 20, 16, 12, 10 (increasing weight on each set)
"Superset" with Tricep DB Kickbacks Or Overhead Tricep Extensions: 4 x 20, 16, 12, 10
Preacher Curls: 4 x 20, 16, 12, 10 (increasing weight on each set)
"Superset" with Bench Pushups For Chest: 4 x 20-25
Weighted Abs: 5 x 20
Seated Wide Grip Underhand Rows: 4 x 20, 16, 12, 10 (increasing weight on each set)
Dumbbell Lateral Raises (focus on deltoids not traps): 4 x 20, 16, 12, 10 (increasing weight on each set)
Lower Back Hyperextensions: 4 x 20-25
WEDNESDAY: BACK
Wide Grip Lat Pulldown: 6 x 20,16,12,10,10,8
"Superset" with Wide Straight Arm Lat Pulldowns: 6 x 20,16,12,10,10,8
Seated Rows: 4 x 20
"Superset" with Weighted Abs: 4 x 25
Single Arm Pulldowns: 4 x 16, 12, 10, 8 (increasing weight on each set)
Single Arm Dumbbell Rows: 4 x 16, 12, 10, 8 (increasing weight on each set)
Low Back Hyperextensions: 4 x 20
Hanging Leg Raises: 10 x 10
Alternating Dumbbell Hammer Curls: 5 x 20, 16, 12, 10, 8
"Superset" with Tricep Cable Pushdowns: 5 x 20, 16, 12, 10, 8
THURSDAY: SHOULDERS
Dumbbell Lateral Raises: 4 x 20, 16, 12, 10 (increasing weight on each set)
Seated Shoulder Press: 4 x 20, 16, 12, 10 (increasing weight on each set)
Cable or Dumbbell Front Raises: 4 x 20, 16, 12, 10 (increasing weight on each set)
Rear Delt Fly on Cables or Pec Deck: 4 x 20, 16, 12, 10
Machine Shoulder Presses: 3 x 10-12 (pause at the bottom of the movement)
Weighted Lower Abs: 4 x 20-25
"Superset" with Weight Upper Abs: 4 x 20-25
FRIDAY: GLUTES/HAMSTRINGS
Lying Hamstring Curl: 4 x 16, 12, 10, 8 (increase weight on each set)
Single-Leg Leg Press: 5 x 20, 16, 12, 10, 8 (increase weight on each set)
Reverse Hack Squats (wide stance): 5 x 20, 16, 12, 10, 8 (increase weight on each set)
Seated Hamstring Curls: 4 x 16, 12, 10, 8
"Superset" with Stiff Leg Deadlifts: 4 x 20
Calf Raises: 8 x 15
"Superset" with Reverse Hypers: 8 x 15
SATURDAY: BACK
Wide Grip Assisted Pull-Ups: 6 x Failure
Seated Wide Grip Row: 4 x 16, 12, 10, 8
Close Grip Pulldowns: 4 x 16, 12, 10, 8 (increasing weight on each set)
Single Arm Dumbbell Rows: 4 x 16, 12, 10, 8 (increasing weight on each set)
Straight Arm Pulldowns (full stretch at the top): 3 x 10-12
Low Back Hyperextensions: 4 x 20
Smith Machine Lunges: 6 x 20
Abs (non-weighted): 8 x 30
SUNDAY: NO WEIGHT TRAINING
CARDIO
7 days per week, Ethan does fasted morning cardio. He does a 5 minute warmup, then 20 minutes of 30 second intervals on stairs (30 seconds pushing 85% Maximum Heart Rate, 30 seconds recovery), then 30 minutes moderate intensity.
