Thursday, March 5, 2015

AST Sports Science Max-OT 5-day Training Split

Day 1 – Back & Traps

Deadlifts3 sets4-6 reps (After warm-up)
Weighted Pull-ups2 sets4-6 reps
Bent-over Rows2 sets4-6 reps
Barbell Shrugs2 sets4-6 reps (After Weight Acclimation)

Day 2 – Chest

Flat Bench Press2 sets4-6 reps (After warm-up)
Incline Bench Press2 sets4-6 reps
Weighted Dips2 sets4-6 reps

Day 3 – Legs & Calves

Calf Raises off Leg Press (One foot at a time)3 sets6-8 reps (After warm-up)
Seated Calf Raises2 sets6-8 reps
Squats5 sets4-6 reps (After warm-up)
Stiff Leg Deadlifts2 sets4-6 reps

Day 4- Biceps, Triceps & Forearms

Barbell Curls3 sets4-6 reps (After warm-up)
Standing Dumbbell Curls2 sets4-6 reps
Lying Triceps Extensions3 sets4-6 reps (After warm-up)
Cable Push-downs2 sets4-6 reps
Barbell Wrist Curls3 sets4-6 reps

Day 5- Abs & Shoulders

Cable Crunches3 sets8-10 reps
Fit Ball Crunches2 sets10-15 reps
Military Barbell Press (To the front)3 sets4-6 reps (After warm-up)
Side Lateral Dumbbell Raises2 sets4-6 reps
Seated Rear Lateral Dumbbell Raises2 sets6-8 reps


  • Max-OT Cardio ~ 2-3 times weekly at 16 minutes a session to maintain condition. 4-5 times weekly to emphasize fat loss.
  • Ideally cardio should be performed 8-12 hours apart from weight training or on non-weight training days. Do cardio after weight training if done together.
MAX-OT Rules:

  1. 4-6 reps per set. Increase weight if you exceed 6 reps.
  2. Train each body part once weekly.
  3. Use compound movement exercises.
  4. Low volume. 2 - 3 sets per exercise.
  5. Take 1 week off after every 8-10 weeks of training.
  6. Warm-up efficiently without inducing fatigue.
  7. Keep cardio short and intense (16-20 minutes in duration).
  8. If you perform cardio and weight training in the same session, do cardio after weights and not before.

For details sign up free at AST Sports Science for the Max-OT program