I thought some of you might find it helpful to view a sample 5-day Max-OT workout schedule. There is nothing special about this arrangement or any other Max-OT arrangement for that matter. You can group the body parts and the order of days in any number of ways and still be effective.
Here are some important principles to keep in mind when constructing your schedule:
- Train each body part once per week.
- 4-6 reps for major body parts.
- 6-8 total sets for bigger muscle groups.
- 4-5 total sets for smaller muscle groups.
- Select mostly free weight compound exercises.
- Don't group large body parts together like chest and back or legs and chest.
MONDAY (Back & Traps)
Back:
Deadlifts....2 sets 4-6 reps (After warm-up)
Weighted Pull-ups.... 3 sets 4-6 reps (After acclimation set)
Bent-over Rows.... 2 sets 4-6 reps (After Weight Acclimation)
Traps:
Barbell Shrugs.... 2 sets 4-6 reps (After Weight Acclimation)
TUESDAY (Chest)
Chest:
Flat Barbell Bench Press.... 2 sets 4-6 reps (After warm-up)
Incline Barbell Bench Press.... 2 sets 4-6 reps
Weighted Dips.... 2 sets 4-6 reps
WEDNESDAY (Legs & Calves)
Calves:
Calf Raises On Leg Press.... 3 sets 6-8 reps
Seated Calf Raises.... 2 sets 6-8 reps
Legs:
Squats.... 5 sets 4-6 reps (After warm-up)
Stiff Leg Deadlifts.... 2 sets 4-6 reps (After weight acclimation)
THURSDAY (Biceps, Triceps & Forearms)
Biceps:
Barbell Curls….3 sets 4-6 reps
Standing Dumbbell Curls….2 sets 4-6 reps
Triceps:
Lying Triceps Extensions….3 sets 4-6 reps
Cable Push-downs….2 sets 4-6 reps
Forearms:
Barbell Wrist Curls.... 3 sets 6-8 reps
FRIDAY (Abs & Shoulders)
Abs:
Cable Crunches.... 3 sets 8-10 reps (After weight acclimation)
Weighted Leg Raises.... 2 sets 8-10 reps
Shoulders:
Military Barbell Press (To the front).... 3 sets 4-6 reps (After warm-up)
Side Lateral Dumbbell Raises.... 2 sets 4-6 reps
Seated Rear Lateral Dumbbell Raises.... 2 sets 4-6 reps
Believe. Achieve.
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