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Heavy Lower Body Workout
Core bigger lifts
1 Exercise per group
warm ups
3-4 sets of 4-5 reps
1 set of 2 reps
back off set of 20 reps/ can also be
Rest pause style/ X rep style
Legs/ Calves
Quads
Squats
Front Squats
Leg Presses
Split Squats
Smith Machine Squats
Vertical Leg Presses
Hamstrings
Lunges
Stiff-legged Deadlifts
Leg Curls
High Leg Presses
Calves
Standing
Seated
Seated Straight legged
Donkey Calf Raises
Heavy Chest
Core bigger lifts
1 Exercise per group
warm ups
3-4 sets of 4-5 reps
1 set of 2 reps
back off set of 20 reps/ can also be
Rest pause style/ X rep style
Chest
Incline Barbell
Incline DB
Bench Press bar
DB Press
Heavy Back/ Shoulders
Core bigger lifts
1 Exercise per group
warm ups
3-4 sets of 4-5 reps
1 set of 2 reps
back off set of 20 reps/ can also be
Rest pause style/ X rep style
Back
Pull ups
Seated Rows
T Bar Rows
Pulldowns
Deadlifts
Shoulders
Power Presses
Barbell Presses
DB Presses
Arnold Presses
Clean and Press
Power Cleans
Hang Cleans
Chest/ Tris (Negatives)(100 reps Back/Bis)
1st Exercise 3 sets negatives
only reps 6-8(10-12 sec neg)
3 exercises supersetted w/ isolation
exercises high reps(20-25)
Superset negatives only 4-6 sec neg w/
controlled positives
Smaller Muscle Group 1 exercise
supersetted w/ isolation exercise
Chest
Weighted Dips
Incline Bench Press
Bench Press
DB Press
Incline DB Press
Hammer Strength Machines
Smith Machine
Isolation Chest
Iso Wide Chest Hammer Strength
Incline DB Flyes
DB Flyes
Cable Crossovers-Top Or Bottom
Pec Dec
Triceps
Use one for negatives and another for
high reps
Close Grip Bench
Lying extensions
Pushdowns
Rope Pushdowns
100 Reps Back/ Bis
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach
failure
then same rest, and do as many sets to
reach 100 reps
Back
Pulldowns
Assisted Pull ups
Rows
Rope Rows
Biceps
Barbell Curls
DB Curls
Hammer Strength Curls
Chest/ Tris (Slow Positives/ Tension) (100 Reps
Back/ Bis)
Raised positive for 5-7 secs
W/ 2 sec pause at top and Bottom
Add Static holds at various Ranges of
motion(10-20 sec)
8-10 reps total
weights will be tough so back off a
little
Chest- 4 exercises-3 sets each
Tris- 2 exercises- 3 sets each
Machines may be easiest for this to take
the balance issue away
Chest
Iso Wide Chest Hammer Strength
Incline DB Flyes
DB Flyes
Cable Crossovers-Top Or Bottom
Pec Dec
Weighted Dips
Incline Bench Press
Bench Press
DB Press
Incline DB Press
Hammer Strength Machines
Smith Machine
Triceps
Close Grip Bench
Lying extensions
Pushdowns
Rope Pushdowns
100 Reps Back/ Bis
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach
failure
then same rest, and do as many sets to
reach 100 reps
Back
Pulldowns
Assisted Pull ups
Rows
Rope Rows
Biceps
Barbell Curls
DB Curls
Hammer Strength Curls
Chest/ Tris (Step Bombs)(100 rep Back/Bis)
Rep tempo- 2 sec up/2 sec down
3-5 exercises per bodypart
5 total sets or 4 drops after initial
set
each drop should be about 15% drop from
previous set
about 8 reps each set (40 reps each
Total Drop)
Chest
Iso Wide Chest Hammer Strength
Incline DB Flyes
DB Flyes
Cable Crossovers-Top Or Bottom
Pec Dec
Weighted Dips
Incline Bench Press
Bench Press
DB Press
Incline DB Press
Hammer Strength Machines
Smith Machine
Triceps
Close Grip Bench
Lying extensions
Pushdowns
Rope Pushdowns
100 Reps Back/ Bis
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach
failure
then same rest, and do as many sets to
reach 100 reps
Back
Pulldowns
Assisted Pull ups
Rows
Rope Rows
Biceps
Barbell Curls
DB Curls
Hammer Strength Curls
Legs/ Calves (Negatives) (100 reps Chest/ Tris)
1st Exercise 3 sets negatives
only reps 6-8(10-12 sec neg)
3 exercises supersetted w/ isolation
exercises high reps(20-25)
Superset negatives only 4-6 sec neg w/
controlled positives
2-3 quad exercises
2-3 Hamstring exercises
2 calf exercises
Legs
Quads
Squats
Leg Presses
Split Squats
Smith Machine Squats
Vertical Leg Presses
Isolation Quads
Leg Extesions
Hamstrings
Lunges
Stiff-legged Deadlifts
Leg Curls
High Leg Presses
Isolation Hamstrings
Leg Curls
Calves
Pick one for negatives and then the
other for high reps(20-25 reps)
Standing
Seated
Seated Straight legged
Donkey Calf Raises
100 reps Chest/ Tris
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach
failure
then same rest, and do as many sets to
reach 100 reps
Chest
Iso Wide Chest Hammer Strength
Incline DB Flyes
DB Flyes
Cable Crossovers-Top Or Bottom
Pec Dec
Weighted Dips
Incline Bench Press
Bench Press
DB Press
Incline DB Press
Hammer Strength Machines
Smith Machine
Triceps
Close Grip Bench
Lying extensions
Pushdowns
Rope Pushdowns
Legs/ Calves (Slow Positives/ Tension)(100 reps
Chest/ Tris)
Raised positive for 5-7 secs
W/ 2 sec pause at top and Bottom
Add Static holds at various Ranges of
motion(10-20 sec)
8-10 reps total
weights will be tough so back off a
little
quads- 2-3 exercises-3 sets each
Hamstrings- 2-3 exercises- 3 sets each
Calves- 2 exercises- 3 sets each
Machines may be easiest for this to take
the balance issue away
Legs
Quads
Squats
Leg Presses
Split Squats
Smith Machine Squats
Vertical Leg Presses
Leg Extesions
Hamstrings
Lunges
Stiff-legged Deadlifts
Leg Curls
High Leg Presses
Leg Curls
Calves
Standing
Seated
Seated Straight legged
Donkey Calf Raises
100 reps Chest/ Tris
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach
failure
then same rest, and do as many sets to
reach 100 reps
Chest
Iso Wide Chest Hammer Strength
Incline DB Flyes
DB Flyes
Cable Crossovers-Top Or Bottom
Pec Dec
Weighted Dips
Incline Bench Press
Bench Press
DB Press
Incline DB Press
Triceps
Close Grip Bench
Lying extensions
Pushdowns
Rope Pushdowns
Legs/ Calves (Step Bombs)(100 reps Chest/ Tris)
Rep tempo- 2 sec up/2 sec down
3 exercises per body part (Quads/
Hamstrings)
Calves-2 exercises
5 total sets or 4 drops after initial
set
each drop should be about 15% drop from
previous set
about 8 reps each set (40 reps each
Total Drop)
Legs
Quads
Squats
Leg Presses
Split Squats
Smith Machine Squats
Vertical Leg Presses
Leg Extensions
Hamstrings
Lunges
Stiff-legged Deadlifts
Leg Curls
High Leg Presses
Leg Curls
Calves
Standing
Seated
Seated Straight legged
Donkey Calf Raises
100 reps Chest/ Tris
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach
failure
then same rest, and do as many sets to
reach 100 reps
Chest
Iso Wide Chest Hammer Strength
Incline DB Flyes
DB Flyes
Cable Crossovers-Top Or Bottom
Pec Dec
Weight assisted Dips
Incline Bench Press
Bench Press
DB Press
Incline Db Press
Triceps
Close Grip Bench
Lying extensions
Pushdowns
Rope Pushdowns
Shoulder/ Traps(Negatives)(100 reps Legs/ Calves)
1st Exercise 3 sets negatives
only reps 6-8(10-12 sec neg)
3 exercises supersetted w/ isolation
exercises high reps(20-25)
Superset negatives only 4-6 sec neg w/
controlled positives
Smaller Muscle Group 1 exercise
supersetted w/ isolation exercise
Shoulders
Machine presses
Shoulder press (DB, Barbell, Machine)
Arnold Presses
Upright Rows
Isolation Shoulders
Laterals (Front, Side, Rears)
Machines Presses
Traps
DB/Barbell Shrugs
Smith Machine Shrugs
Behind the back Shrugs
Isolation Traps
Calf Machine Shrugs
100 Reps Legs calves
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach
failure
then same rest, and do as many sets to
reach 100 reps
Legs
Quads
Leg Presses
Smith Machine Squats
Vertical Leg Presses
Leg Extensions
Hamstrings
Leg Curls
High Leg Presses
Calves
Standing
Seated
Seated Straight legged
Donkey Calf Raises
Shoulders/ Traps (Slow Positives/ Tension)(100 reps
legs/ Calves
Raised positive for 5-7 secs
W/ 2 sec pause at top and Bottom
Add Static holds at various Ranges of
motion(10-20 sec)
8-10 reps total
weights will be tough so back off a
little
Shoulders- 3 exercises-3 sets each
Traps- 2 exercises- 3 sets each
Machines may be easiest for this to take
the balance issue away
Shoulders
Machine presses
Shoulder press (DB, Barbell, Machine)
Arnold Presses
Upright Rows
Laterals (Front, Side, Rears)
Machines Presses
Traps
DB/Barbell Shrugs
Smith Machine Shrugs
Behind the back Shrugs
Calf Machine Shrugs
100 Reps Legs calves
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach
failure
then same rest, and do as many sets to
reach 100 reps
Legs
Quads
Leg Presses
Smith Machine Squats
Vertical Leg Presses
Leg Extensions
Hamstrings
Leg Curls
High Leg Presses
Calves
Standing
Seated
Seated Straight legged
Donkey Calf Raises
Shoulders/ Traps (Step Bombs)(100 reps Legs/
Calves)
Rep tempo- 2 sec up/2 sec down
3-5 exercises per body part (Shoulders)
Traps 2 exercises
5 total sets or 4 drops after initial
set
each drop should be about 15% drop from
previous set
about 8 reps each set (40 reps each
Total Drop)
Shoulders
Machine presses
Shoulder press (DB, Barbell, Machine)
Arnold Presses
Upright Rows
Laterals (Front, Side, Rears)
Machines Presses
Traps
DB/Barbell Shrugs
Smith Machine Shrugs
Behind the back Shrugs
Calf Machine Shrugs
100 Reps Legs calves
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach
failure
then same rest, and do as many sets to
reach 100 reps
Legs
Quads
Leg Presses
Smith Machine Squats
Vertical Leg Presses
Leg Extensions
Hamstrings
Leg Curls
High Leg Presses
Calves
Standing
Seated
Seated Straight legged
Donkey Calf Raises
Back/ Bis (Negatives)(100 reps Shoulders/ Traps)
1st Exercise 3 sets negatives
only reps 6-8(10-12 sec neg)
3 exercises supersetted w/ isolation
exercises high reps(20-25)
Superset negatives only 4-6 sec neg w/
controlled positives
Smaller Muscle Group 1 exercise
supersetted w/ isolation exercise
Back
Pull Ups
Seated Rows (Cable, DB, T Bar)
Pulldowns
Rack Chins
Deadlifts
Isolation Back
Pullovers
Rope rows
High Cable sweeps (Pronated or
supinated)
Biceps
Pick one for negatives and then the
other for high reps(20-25 reps)
Preacher curls
DB/ Barbell Curls
Concentration Curls
Spider Curls
100 reps Shoulders/ Traps
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach
failure
then same rest, and do as many sets to
reach 100 reps
Shoulders
Machine presses
Shoulder press (DB, Barbell, Machine)
Arnold Presses
Upright Rows
Laterals (Front, Side, Rears)
Machines Presses
Traps
DB/Barbell Shrugs
Smith Machine Shrugs
Behind the back Shrugs
Calf Machine Shrugs
Back/ Bis (Slow Positives/ Tension)(100 reps
Shoulders/ Traps)
Raised positive for 5-7 secs
W/ 2 sec pause at top and Bottom
Add Static holds at various Ranges of
motion(10-20 sec)
8-10 reps total
weights will be tough so back off a
little
Chest- 4 exercises-3 sets each
Tris- 2 exercises- 3 sets each
Machines may be easiest for this to take
the balance issue away
Back
Pull Ups
Seated Rows (DB, Cable, T Bar)
Pulldowns
Rack Chins
Deadlifts
Pullovers
Rope rows
High Cable sweeps (Pronated or
supinated)
Biceps
Preacher curls
DB/ Barbell Curls
Concentration Curls
Spider Curls
100 reps Shoulders/ Traps
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach
failure
then same rest, and do as many sets to
reach 100 reps
Shoulders
Machine presses
Shoulder press (DB, Barbell, Machine)
Arnold Presses
Upright Rows
Laterals (Front, Side, Rears)
Machines Presses
Traps
DB/Barbell Shrugs
Smith Machine Shrugs
Behind the back Shrugs
Calf Machine Shrugs
Back/ Bis (Step Bombs)(100 Reps Shoulders/ Traps)
Rep tempo- 2 sec up/2 sec down
3-5 exercises per body part (Back)
Biceps-2 exercises
5 total sets or 4 drops after initial
set
each drop should be about 15% drop from
previous set
about 8 reps each set (40 reps each
Total Drop)
Back
Pull Ups
Seated Rows (DB, Cable, T Bar)
Pulldowns
Rack Chins
Deadlifts
Pullovers
Rope rows
High Cable sweeps (Pronated or
supinated)
Biceps
Preacher curls
DB/ Barbell Curls
Concentration Curls
Spider Curls
100 reps Shoulders/ Traps
weight that you can get at least 30 reps
pause for 10-15 secs
continue your count until you reach
failure
then same rest, and do as many sets to
reach 100 reps
Shoulders
Machine presses
Shoulder press (DB, Barbell, Machine)
Arnold Presses
Upright Rows
Laterals (Front, Side, Rears)
Machines Presses
Traps
DB/Barbell Shrugs
Smith Machine Shrugs
Behind the back Shrugs
Calf Machine Shrugs
Here I have now decided to add some of
my workout samples to further show what is done during these workouts
and see it’s a small bit of planning and not much more. Its really
pretty easy!
Day 1
Squats-on these I also bring my own milk crate to squat onto and this
will be a good point for most of us vertically challenged people to go
to as far as depth goes in terms of getting down the hip joint below the
knee joint and getting there each and every time as the butt touches the
crate!
warm ups
barx20
135x15
225x12
275x10
working sets
315x6,5,5,5,4
Finished off with a leg press and 3 plates each side for a set of 50
reps right after the last set of squats!
Stiff legged Deadlifts-
warm ups
135x12
225x10
working sets
275x6
295x5,5,5,5
lying leg curls for a set of 25 reps following the last set of SLDL's
Calves-
Leg press calf raises with 4 sec neg's and 5 sec holds at the stretched
position
SS w/ seated calf raises
3 plates on each side for 4 sets of 14,13,12,8
SS w/
1 plates for sets of 15,15,15,15 on the seated calf raises!
Day 2-
OFF
Day 3
BB bench presses-
warm ups-
barx20
135x15
185x12
225x8
working sets
240x6
255x4
270x3
290x2
300x1
one set of negatives using 315 for 10 sec negative and then dropped to
225 for one set of 7, then dropped 135 for12!
Flat DB presses- no warm ups went right into it!
105x8
120x4,4,4
Day 4-OFF
Day 5
The Clean and presses were done 1st as they were the more compound
exercise followed by the weighted pull ups!
Clean and Press-
Warm ups
55 x15
75x12
105x10
working sets
135x8
145x6,6
155x4
165x3
after last set went over and did Dblateral with 15 bs for a set of 25
reps!
These things knocked the SH*T out of me, these were more taxing then the
deads or Squats!
Weighted Pull ups
warm ups
Bwt x15,12
weighted +25x 4,4,4,4,4
After done with last set, I did pulldowns with 6 plates for a set of 25
reps and then 10 X-reps after that!
Day 6-OFF
Day 7
Today starts the lighter aspect of SSHIT training as I go through the
body in 4 days and this time the arms get their iso work! The reps are
more concentrated with negatives, slow positives, compound sets, and
drop sets! This will be more on the end of really still getting that
real good muscle tension, but not pounding away at the joints as the
weights are much lighter, so this week is OFF for the joints!
From Sully's HMT!
Negative only training has been shown to force the muscle to secrete
insulin like growth factor 1 and fibroblast growth factor, tow powerful
autocrine/paracrine anabolic hormones. This type of training causes
extreme soreness and muscle trauma and again needs to be done
infrequently. Sets need to be limited to 2-5 Negative only sets of 6-10
reps. That is a 10-15 second Negative with a 3-5 second pause between
the reps. Between all sets stretch, and if you’re not familiar with
Dante’s stretch protocols then I would research it. All other movements
this training session should be heavy with a maximum stretch at the
bottom and peak contraction at the top. Hold the top and bottom
positions for 2-4 seconds. Again this training needs to be infrequent
with 24-30 days between Negative only workouts for the same body parts.
The 1st week was heavy and compound movements- going every other day and
no small groups-3 workouts
The 2nd week is lighter and more time under tension, this will include
arms and will be divided into 4 workouts! Weights go down dramtically as
you will see to get the rep speed right!
Today was chest and tris as I will do back and bis in the pm for one set
of 100's!
Weighted dips-
warm up of 15 reps with body weight
3 sets of 8 reps
bwt+15 for 10 sec neg's, ouch
Incline BB bench presses(4-6 sec neg's SS w/ isolation movement for
20-25 reps)
135x 8,8,8
SS w/
Incline DB flyes using 25 lbs for 3 sets of 25 reps
Hammer strength Bench presses(4-6 sec neg's SS w/ isolation movement for
20-25 reps)
55 on each side for 3 sets of 8 reps
SS w/
Pec dec using 70 lbs for 3 sets of 25 reps
Triceps-
Close Grip benches(4-6 sec neg's SS w/ isolation movement for 20-25
reps)
SS w/
Rope extensions
Close grip using 125 for 4 sets of 8 reps
SS w/
Rope extensions using 65 for 3 sets of 25 reps!
I will write in the pm when done, the thing i usually like to do here is
just do the bigger group (back) and not the smaller (bis), the bis will
get their work!
Pulldowns for 100's!
Day 8
Today was a leg day but i did this using the Slow Positives routine and
ahd to to the positives for 5-7 sec and then Static Holds at the end of
each set for 15 sec!
Slow Positives by Sully
Muscle tension will rapidly increase the number of androgen receptors on
the trained muscle and negate the effect of the cortisol receptors. By
increasing muscle tension, and decreasing fiber trauma you can harness
the power of the secreted testosterone, IGF 1 and GH in the muscle. The
reduced fiber trauma will decrease cortisol production and receptors as
the training induces fiber growth. This workout would be the opposite of
the Negative only workouts. You want to accentuate the positive part of
the movement and negate the negative effect. The Negative workout will
maximize trauma, but this workout is designed to minimize it. Movements
need to be done with a 4-6 second positive, and a 2-second pause at the
top and bottom and a 1-2 second Negative. Train strictly and keep the
muscle under tension for as long as possible, Use static holds at the
end of each set to really increase the tension on the working set, and
get a maximum contraction at the top of each rep. Use movements that
have the greatest range of motion and peak contractions such as leg
extension and hack squats for the quads. Avoid bouncing and too many
sets as long workouts this will burden recovery and release cortisol.
Today was legs:
Leg curls- 4 sets of 8-10 reps for 5-7 sec positives
I did 2 warm-ups with controlled speed and then did the sow positives
using 55 on the strive end loaded for 4 sets of 10 reps and SH's at the
end!
Leg Extensions-4 sets of 8-10 reps for 5-7 sec positives
I did 2 warm-ups with controlled speed and then did the sow positives
using 95 on the strive end loaded for 4 sets of 10 reps and SH's at the
end!
Walking Lunges using very controlled slow positives using
80 lb BB for 4 sets of 10, no holds
Leg presses doing slow positives for 5-7 sec and then SH's at the end
for 15 sec
using 5 plates on each side for 4 sets of 10 reps
I will calves tonight after my 100 rep set for my chest/tris which will
be flat DB presses!
Day
9-OFF
Day 10
Today is one of the quicker workouts that entails drop sets (step Bombs)
on all exercises! The shoulders seem to really pump up from this
workout.
Here's a Little explanation about the Step Bombs by Sully:
Now for step bombs. This is my favorite workout, and if done properly
you will have nothing left after the workout. Use a normal rep tempo of
2 up 2 down. After a warm up pick 3-5 exercises for a body part and
start the first exercise with a weight that limits you to 8 reps. After
getting as many reps as possible in positive fashion rack the weight and
lower it by around 15% and go for another 8 reps. Continue this for 5
steps, this is one step bomb. Rest 45 seconds and go on to the next
exercise and do the same 5 step drops. Each set should consist of around
40 reps, all drops done to positive muscle failure with a weight
allowing no more then 8 reps per drop. The short rest burns more
glycogen in the muscle and if your not flat on your back after the
workout then there is something wrong with your intensity. Drink a high
carb post workout drink right after your workout.
If you don't want to try the whole program just try and incorporate some
of the training styles into some of your regular workouts and then
slowly piece them together!
1st exercise was Seated DB laterals:
2 warm up sets for 15 reps each
then did
25,22.5,20,17.5,15 for drop sets for sets of 8 reps
2nd exercise was Machine Shoulder Presses:
no more warm ups
135,125,115,105,95 for drop sets of 8 reps
3rd exercise was Dual lower cable upright rows:
65,55,45,35,30 each side for drop sets of 8 reps
4th exercise was reverse Pec dec:
105,95,85,75,65 for drop sets of 8 reps
Traps
Smith machine shrugs for drops:
1 45 on each side and then 4 25's on each side dropping a 25 each set
unitl dwon to the 45 on each sdie for the last set of shrugs!
I then went immediately to the DB's and did shrugs for drops starting
with
75,70,65,60,55 all for sets of 8
100's will be done tonight
Calves will be seated for 100's and
leg extensions for 100's and
leg curls for 100's!
Day 11
Today was back and bis and the 4th day of the lighter more deliberate
training!
1st exercise was bodyweight pull ups and did one all out warm up set of
15 reps
and the next three sets were 3 sets of 8 reps, but one thing is that the
negatives were about 10 sec down, what a burn in those lats  !
2nd exercise is a compound move(4-6 sec negatives) with an isolation
movement (high reps 15-25 reps)
T-bar rows where I used 55 lbs for 3 sets of 8 reps with the negative
supersetted w/
did the dual top cable pulldowns for 3 sets of 25 with 70 pn each side!
3rd exercise was Hammer strength Hi rows(4-6 sec negatives) using 65 on
each side for 3 sets of 8 reps supersetted with Db pullovers for 3 sets
of 20 reps using 55 lb DB's!
Biceps
Hammer strength Bicep curls(4-6 sec negatives) SS w/ high rep DB curls
4 sets of 8 reps using 55 on the Hammer strength preacher curls
Supersetted with DB curls suing 25 lbs for 4 sets of 20 reps!
I will be doing some 100 reps tonight for my shoulders and traps
probably using db laterals for my shoulders and some kind of shrug, will
figure that out!
Day
12-OFF
Day 13
Front Squats-
warm ups
barx20
95x20
135x15
185x12
working sets
215x6,6,6,5
225x3
One set of leg extensions to finish the quads off for | 
