Interesting, don't listen to these guys comments like "sucks to be you." I only train 2 days a week, Monday and Thursday, and that's by CHOICE.
Check out this thread
here
but here's the program listed within:
SCHEDULE 2
Day one: Chest/shoulders/triceps
Day two: Upper back/bi/legs/hips/lower back
One days to three days rest between these sessions as needed.
Day 1
Flat Barbell Bench Press--warm ups, 2 x 12. Do your first set with your weaker grip, your second with your strongest. Take the weight you normally fail at for 10 reps. Once you fail, then rest/pause the remaining reps. Rest about 1 minute, keep the weight the same, and repeat. Rest one minute and move on to the MP. DO NOT add weight until you can get both sets w/o rest pausing.
Military Press- 1 x 15. Take the weight you normally fail at for 12 reps. Once you fail, then rest/pause the remaining reps. Rest 1 minute then move to the Dips. DO NOT add weight until you can get the set w/o rest pausing.
Dips--1 x bodyweight to failure. Elbows in. Rest one minute and move to the extensions.
Lying Tricep Extensions--1 x 15 reps. Form tight and fail at the 15th rep.
Calf Raises--2 sets of 20 to failure
Days 2 and 3--off
Day 4
Squats--warm ups, 1 x 20. Take your normal 10 rep weight and rest/ pause the last ten. This will be the hardest thing you've ever done if done right. Don't rack the weight until you get to 20. Add 5 lbs. the following week and repeat. Rest as long as you need to after this and the deadlifts.
Stiff-Legged Deadlift--1 x 15. You want to fail at about rep 12 on this one and then rest/pause the last three. When you can get this set w/o rest/pausing, add weight the following week.
Barbell Rows--warmups, 2 x 12 reps. You want to be failing on the 12th rep. Rest one minute, then repeat. When you can get both sets of 12 reps, increase weight. Keep your form tight.
Close Grip Pullups--1 set. You will shoot for failure on the 12th rep. Add weight when necessary. Hang at the end to stretch your lats and upper back. Rest no more than 1 1/2 minutes and move to the curls.
Barbell Curls--1 set. This is one LONG set to failure. You will want to start with 10 reps, fail, strip weight, fail, strip weight, fail, and finally when you get down to just the bar keep repping until you can't move the bar anymore. It usually takes about 4-5 minutes.
Frog Kicks supersetted Crunches--2 sets of 20 reps.
Days 5, 6, and 7--off
Day 8--repeat Day 1.
THIS IS TRUER THAN YOU'D KNOW:
Most who have never trained this way immediately opt for Schedule 1. Without fail, by about the third week, they switch to Schedule 2 due to soreness and not recovering. Two guys I am currently training in real time were six day a week guys. They laughed when I told them we were only going to train three days per week and were doubters. Honestly, I only wanted them to train two, but you have to unlearn the psychology of the bodybuilding magazines and that doesn't happen overnight. After their first session, they both said, "I have never trained that hard in my life, what the fuck have I been doing for the last four years?" By week 4, they came to me and WANTED to cut back. One has put 70lbs., drug free on his 20 rep squat in 5 weeks and doubled his pullups. The other has put on 50lbs. on his squat, doubled his stiff-legged, and is now curling his 5 rep weight for 20 reps w/o rest pause.
On 8/16/02, after cutting back to two days per week 2 weeks previously, their upper body's exploded in strength. One added 5 lbs. to his bench AND COMPLETED BOTH SETS of 12 reps w/o rest- pause--and that was in one week, not three like before! He then went on to complete more dips than previously as well. The other one didn't add weight this week on his bench but got all of his reps w/o rest pausing and added 50% to his dip total, he went from 6 to 9 reps in one week and that is considering the dips follow the bench! So, don't be afraid to use the two day program!
Finally, you will note that this is a bit different then others in some respects. One, I believe in increasing reps and in using the actual strength gain as the guide to increasing weight. We don't increase weight until rest/pause is no longer needed, which is to say, the weight we used to not be able to do w/o resting, we are now doing w/o it. Two, I like drop sets more than most do. If your goal is to gain size, reps produce hypertrophy and you get more reps with strip sets. This is probably apples and oranges, other guys get plenty of size on rest/pause, as do my guys. Three, your conditioning level is brought up by cutting rest periods. This also introduces more fatigue. Your body will respond strongly to it. What is good to do is run the shorter rests for 3-4 weeks, then double them. Use the conditioning you achieved to now train hard on the actual sets themselves. It works nicely and then rotate back to the shorter rest phase after a few weeks.
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