My Original Training Program

I have been meaning to put this up for some time now. This is the training program that reintroduced me to both deadlifting and heavy training...and eventually led to powerlifting. I started training this way back in 1992, when I read an article in Muscular Development. It was called the "testosterone boosting workout." The premise was that you train core lifts [deadlift, squat, and (to a lesser extent) bench press] which require full body work. The theory is that these lifts help increase the production of testosterone in your system, and this rise in testosterone can remain in effect for several hours as you continue your workout.

The key to this program is that you don't overtrain and limit the number of sets and reps, but taking each rep to failure. The rep range is between 6 to 10. The goal is start with 6 reps at each weight. Continue training with that weight until you are able to reach 10 reps. Once you reach 10 reps, you increase the weight until you are back to benching only 6 reps until failure. And so on.

Here is the workout format:

Day 1

3 sets of Deadlift: 6 - 10 reps

3 sets of one row exercise: 6 - 1o reps

3 sets of one pull exercise: 6 - 10 reps

3 sets of one hamstring exercise: 6 - 10 reps

2 - 3 sets of one tricep extension exercise: 6-10 reps

2 - 3 sets of one tricep push exercise: 6 - 10 reps

Day 2

rest

Day 3

3 sets of Squat: 6-10 reps

3 sets of quad press exercise: 6 - 10 reps

3 sets of quad pull/extension exercise: 6 - 10 reps

3 sets of calf raise exercise: 6 -10 reps

3 sets of another calf raise exercise: 6 - 10 reps

2-3 sets of abs

Day 4

3 sets of Bench Press: 6 - 10 reps

3 sets of Chest exercise: 6 - 10 reps

3 sets of Shoulder Press exercise: 6 - 10 reps

3 sets of Shoulder Raise exercise: 6 - 10 reps

2-3 sets of bicep dumbell exercise: 6 - 10 reps

2-3 sets of bicep barbell exercise: 6 - 10 reps

Day 5

rest

Day 6

Repeat Cycle

For the novice powerlifters or for lifters who want to try something different (especially those with limited time), this is a really good workout. Check it out!