Intro to Ascending 3’s – The Workout Split From Hell
Ok folks, here it is – the workout plan to hide your children from, so lock the doors and acknowledge that you’re just a plain ol’ masochist and let’s get to work.
Note: all workout programs include detailed instructions including number of sets, rep targets/ranges, rest periods, and specific instructions on things to focus on or pay attention to during certain movements. All workouts also include full video playlists where I demonstrate each move and narrate the key elements to think about. This split is designed for a 4-week run.
What’s So Special Here?
This split is built around my Ascending 3’s protocol – all workouts feature it in some way, so by the end of your run with this plan you’ll have a great handle on how to implement it yourself going forward, and boom – you’ve got another tool in your ever-expanding toolbox of tricks for the gym. The idea behind this protocol is simple: I lay out a very clear, methodical approach, and you then just GO until your muscles literally can’t do more. It’s not about chasing some ambiguous notion of “failure” – when you hit the wall, YOU WILL KNOW. The rep schemes involved here along with the way we force the weight to progressively increase pretty rapidly also maximizes fiber recruitment for a better overall growth stimulus. There’s an extra page in this plan specifically used to spell out all the details of the Ascending 3’s protocol and video examples are provided in each workout as well.
[bctt tweet=”Ascending 3’s is a training protocol I developed to introduce new levels of SUCK and with clear guidance on HOW to do it. #bodybuilding” username=””]
You’ll also find plenty of supersets, muscle rounds, rest/pause work, and exercise variations that are staples of my programming. So if you dare, check it out…
Workouts in this split include:
- Kitchen Sink Chest & Shoulders
- Lets Destroy Some Quads
- Arms: From Warmed-up to Blazing
- Back: Build Your Foundation
- Legs: Lets Not Walk Tomorrow
- Upper Body Pump Sesh
- Abs & Calves