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S.S.H.I.T. Training Schematic
Day 1= Heavy Legs/Calves
Day 2= OFF
Day 3= Heavy Chest
Day 4= OFF
Day 5= Heavy Shoulders/Back
Day 6= OFF
Day 7= am Negative Chest/tris
pm 100 reps with back and bis
Day 8= am Slow positives/Tension Legs (Hams, Quads, calves)
pm 100 reps chest and tris
Day 9= OFF
Day 10= am Step Bombs Shoulders/traps
pm 100 reps Legs (Hams, Quads,
Calves)
Day 11= am Negative Back/bis
pm 100 reps shoulders/traps
Day 12= OFF
Day 13= Heavy Legs/Calves
Day 14= OFF
Day 15= Heavy Chest
Day 16= OFF
Day 17= Heavy Back/ Shoulders
Day 18= OFF
Day 19= am Slow positives chest/tris
pm 100 reps back and bis
Day 20= am Step Bombs legs
pm 100 reps chest and tris
Day 21= OFF
Day 22= am Negatives Shoulders/traps
pm 100 reps legs
Day 23= am Slow positive/ Tension Back/bis
pm 100 reps
shoulders/traps
Day 24= OFF
Day 25= Heavy Legs/Calves
Day 26= OFF
Day 27= Heavy Chest
Day 28= OFF
Day 29= Heavy Back/Shoulders
Day 30= OFF
Day 31= am Step Bombs Chest/tris
pm 100 reps back/bis
Day 32= am Negatives legs/calves
pm 100 reps chest/tris
Day 33= OFF
Day 34= am Slow Positive/ Tension Shoulders/traps
pm 100 reps legs/calves
Day 35= am Step Bombs Back/bis
pm 100 reps
shoulders/traps
Day 36= OFF
Day 37= Heavy Legs/Calves
Day 38= OFF
Day 39= Heavy Chest
Day 40= OFF
Day 41= Heavy Back/ Shoulders
Day 42= OFF
Day 43= Chest/Tris (Combos) use all
three training protocols, no 100’s
Day 44= Legs/Calves (Combos) use all
three training protocols, no 100’s
Day 45= OFF
Day 46= Shoulders/Traps (Combos) use all
three training protocols, no 100’s
Day 47= Back/Bis (Combos) use all three
training protocols, no 100’s
Day 48= OFF
Complete Rotation done with all training
protocols and Combinations. As you can see the whole thing laid out
looks quite long, but can really help out the body and make some great
gains and at the same time allow for adequate recovery and keep plenty
of variety in the whole program!! Each muscle group must be run through
3 cycles before the entire body has been hit with all of the training
protocols, but then I add an additional week to create combinations of
the 3 training protocols and at the same time this last week does not
entail 100 rep sets!! There are plenty of heavy days to incorporate the
power days into the program and continue to progress as you go through
the whole program and still allow for the body in between to be worked
very hard without wrecking the joints!! I will next lay out the nuts and
the bolts of the whole workout.
Craig Yarnall, CSCS, CPT, WNBF Pro
"Lifetime Natural Bodybuilder"
"Want a Better Body, Squat DEEP"
"Train Hard and Stay Natural"
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