Quattro Dynamo

Day 1 (Maximal Strength) Sets: 5 Reps: 3 Rest: 60 seconds between antagonist supersets Load: 5 rep max (The extra two reps are kept "in the hole" so you won't train to failure.) Tempo: Perform concentric (lifting) fast; perform eccentric (lowering) under control.

Day 2 (Endurance Strength) Sets: 2 Reps: 25 Rest: 90 seconds between antagonist supersets Load: 27RM Tempo: Same as Day 1

Day 3 Rest/Cardio

Day 4 (Hypertrophy Strength) Sets: 3 Reps: 8 Rest: 75 seconds between antagonist supersets Load: 10RM Tempo: Same as Day 1

Day 5 Rest/Cardio

Day 6 (Explosive Strength) Sets: 6 Reps: 3 Rest: 60 seconds between consecutive sets Load: 18RM Tempo: As fast as humanly possible while maintaining proper form.

Day 7 Rest