May 2017 Workout Plan

May is going to present some significant challenges to the workout plan. This is due to the fact that most days I leave for work at 6 am and arrive home at 10:45 pm. Hopefully, I can get some walking in and stair climbing during the week. The strength training will be relegated to Saturday and Sunday workouts.

I doubt that there will be many opportunities for new PRs given the work and workout schedule that I am undertaking.

Typical Lower/Upper Workouts

Lower and Arms (2 – 4 sets each)

Goblet Squat

Deadlift

Leg Press

Leg Curls

Calf Machine

Curls

Tricep Work

Upper (2 - 4 sets each)

Seated Cable Rows

Bent-Over Rows

Dumbbell Squeeze Press

Dumbbell Bench Press

Dumbbell Incline Press

Hammer Strength Incline

Hammer Strength Decline

Pull-Ups

Pulldowns

Flyes

Reverse Flyes

Shoulder Press

#helpYOUgetGAINS 
Twitter: @helpYOUgetGAINS

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Our meta-regression refutes claims of a narrow anabolic window for peri-exercise protein intake @Weightology http://t.co/T0i9mHYHuw
— Brad Schoenfeld, PhD (@BradSchoenfeld) December 3, 2013

Myths that need to be put to rest - protein causes bone loss - NOPE - http://t.co/QWziWXmHda in fact protein helps http://t.co/q4zWX7Lk2U
— Stuart Phillips, PhD (@mackinprof) June 13, 2014

My write-up and analysis of the new protein overfeeding study by @DrJoseAntonio http://t.co/rXPyvklUBm
— Brad Schoenfeld, PhD (@BradSchoenfeld) May 20, 2014

Interview I did with Outside Magazine: The New Rules of Protein http://t.co/yA4DrarPs6
— Brad Schoenfeld, PhD (@BradSchoenfeld) May 19, 2014

Here's an interview I did with the Washington Post on post-workout nutrition http://t.co/vKu0p3w1QN
— Brad Schoenfeld, PhD (@BradSchoenfeld) May 19, 2014

Myths that need to die - protein causes kidney failure - WRONG - https://t.co/Um6cPYj9fx
— Stuart Phillips, PhD (@mackinprof) June 13, 2014

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The split:

• Day 1: Upper Body Power
• Day 2: Lower Body Power
• Day 3: Rest
• Day 4: Back and Shoulders Hypertrophy
• Day 5: Lower Body Hypertrophy
• Day 6: Chest and Arms Hypertrophy
• Day 7: Rest

Sources:
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Video: P.H.A.T. Power Hypertrophy Adaptive Training