New Workout Plan

[Sharaz]

I started a new routine last Monday. I wanted a new split for me and was inspired by some T-Nation articles. Initially, my plan was a 4 week rotation. Now, I came up with a 12 week rotation. One of the goals is building up to performing Hypertrophy/Strength and Pump works for the same muscle group back to back as the HBT routine. The split set up changes every 4 weeks. This schedule is running up to the beginning of January considering 2 rest weeks AKA: Vacation.

I need suggestions from you. I’m missing a workout I’m looking for a Full Body Hypertrophy/Strength workout for the second cycle of my rotation. I have Pyramids Full Body Bonus Combo on schedule, but I prefer to NOT repeat the same workouts the same week. I want a FB workout 6-12 reps. Maybe there is pre-mix from a Cathe workout that offers this set up. Help

I considered using STS Squat Rack but alternating Lower/Upper. Working only the biggest UB muscle groups.

Each cycle split set up is outlined in case anybody is interested in following the rotation. I bet there are many workouts from Cathe or other instructors that fit the split. Suggestions are welcome.


Hard Body Rotation

Week 1-4
1. FB Pump
2. UB Hypertrophy/Strength
3. FB Pump,
4. LB Hypertrophy/Strength

Monday
High Reps w/bands
LISS Cardio 20 mins

Tuesday
Burn Sets (Back, Shoulders) Chest, Back if you work chest
HIIT 20 mins

Wednesday (wildcard)
Aerobic Cardio
Abs

Thursday
Muscle Endurance w/weights
LISS Cardio 20 mins

Friday
STS Squat Rack Legs
LISS Cardio 20 mins

Saturday
OFF

Sunday (wildcard)
Aerobic Cardio
Stretching

Week 5-8

1. FB Hypertrophy/Strength
2. UB Pump
3. FB Hypertrophy/Strength
4. LB Pump

Monday
Pyramid Full Body Pre-Mix
HIIT 20 mins

Tuesday
CTX Upper Body w/bands
LISS Cardio 20 mins

Wednesday (wildcard)
Aerobic Cardio
Abs

Thursday
SLO MO Full Body Pre-mix
LISS Cardio 20 mins

Friday
CTX Leaner Legs x2 w/bands
LISS Cardio 20 mins

Saturday
OFF

Sunday (wildcard)
Aerobic Cardio
Stretching

Week 9-12

1. UB Hypertrophy/Strength
2. UB Pump
3. LB Hypertrophy/Strength
4. LB Pump

Monday
Burn Sets Upper Body Pre-Mix or SLO MO Chest, Back or SLO MO Back, Shoulders
HIIT 20 mins

Tuesday
CTX Upper Body w/bands
LISS Cardio 20 mins

Wednesday (wildcard)
Aerobic Cardio
Abs

Thursday
STS Squat Rack Legs
LISS Cardio 20 mins

Friday
CTX Leaner Legs x2 w/bands or EBE2 Plyo Legs or Cardio Leg Blast
LISS Cardio 20 mins

Saturday
OFF

Sunday (wildcard)
Aerobic Cardio
Stretching