Eight day training cycle
One day training, One day rest

The following training program considers all the essential factors which are neccessary for a quick build up of strength and muscle mass.
In combination with the corerect nutrition its effectivness can be considerably increased.
Based on the high intensity it is not suitable for natural bodybuilders over a long period of time.
This training schedule is obviously only intended as a suggestion and can be changed by every athlete to meet his individual needs.


Note: Training is only on uneven days, i.e. every 2nd, 4th, 6th and 8th day is a complete rest day.
The intervals between various sets should be 3 - 4 minutes.
Try to make sure that the exercises - as much as possible - are carried out using free weights and not machines.
Every muscles is directly trained only once every 8 days.
It is important that every set is carried out until muscle failure, meaning that you are unable to do another rep on your own.
Only in this case are the relatively few sets and long rest periods justified.
The muscle cell must be taken to a strongly catabolic condition since only then will the distinct anticatabolic effect of anabolic/androgenic steroids develop fully.
The required intensity of training, however, can only be achieved when you start (after a short warm up) with the heaviest weight possible and then decrease the weight in every following set, so as you are losing body strength you are still able to achieve the desired amount of reps.


The first warm up set serves to bring blood to the muscles and joints.
The second and third warm up sets are an approach to the weight of the first working set.
The interplay between the muscle and nerve is stimulated, meaning the athlete gets a feeling for the heavy weights without waisting strength and energy at the same time.
During the following exercises the warm up sets are completely omitted which means that they are only neccessary for the first exercise of the muscle to be trained.
Do not forget, however, that during every exercise or set you should try to squeeze out an additional 1 or 2 reps more than the previous session in order to increase training weights the following week.
The continuous tire-some struggle to increase reps and weight is the only way to build a massive body:
Always remember: HEAVY WEIGHTS BUILD BIG MUSCLES.

Mon: Lower Squat: 3-4X6-8/3′ (3-4 sets of 6-8 with a 3′ rest) SLDL or leg curl: 3-4X6-8/3′ Leg press: 2-3X10-12/2′ Another leg curl: 2-3X10-12/2′ Calf raise: 3-4X6-8/3′ Seated calf: 2-3X10-12/2′ Tue: Upper Flat bench: 3-4X6-8/3′ Row: 3-4X6-8/3′ Incline bench or shoulder press: 2-3X10-12/2′ Pulldown/chin: 2-3X10-12/2′ Triceps: 1-2X12-15/1.5′ Biceps: 1-2X12-15/1.5′ For the Thu/Fri workouts either repeat the first two or make some slight exercise substitutions. Can do deadlift/leg press combo on Thu, switch incline/pulldown to first exercises on upper body day. A lot depends on volume tolerance, if the above is too much, go to 2-3X6-8 and 1-2X10-12

Originally Posted by Nalle Thanks a lot! The routine looks solid. I guess that Lyle McDonald’s program would do as well if I wanted to switch things up mid-cycle: I like how his program makes me squat 2x a week. Do you guys deadlift on cycle?

Originally Posted by Nalle Eurovisionas: I wasn't too anxious about pinning until I saw that video But very informative - Vastus Lateralis it is. - So it would be W 1-12 - Adex, then W 12-14 Nolva (20mg/d?) until Test is gone and then PCT? - I've read mixed things about HCG so in the end I decided against it. Thank you