Greek Statue Aesthetics Program: https://www.youtube.com/watch?v=SPicD3F686s
Was Steve Reeves lying about being natty: https://www.youtube.com/watch?v=s1r1N-NEswc&t=953s
AUTO-REGULATED ABS TRAINING (INTERMEDIATE):
Goal of 80 to 200 reps, 8 to 10 abs isolation weekly sets total, no more than 4 per day, for no more than 20 reps per set and no less than 10. Always place after upper body lifts, when lower body compounds are done for the day. Exercises recommend: Decline sit-ups (weighted), Leg raises (weighted), Hanging knee raises, V-sit ups, Windshield wipers.
Intermediates (3 sessions a week, 12 sessions a month, 140-150 sessions a year)
Monday:
Squats (BB or Hack) 3/4×6-12 + Seated cable rows OR Seal rows 3/4×8-15
Incline press (DB or BB) OR Machine incline press 3/4×6-10 + Reverse curls (DB or BB) 3/4×6-12
RDLs OR DB bench 4×8-12 + Upright rows (DB or BB) OR Lat pulldowns 4×10-15 + Neck curls 4×15-20
Cable curls 4×12-15 + French press OR Lying triceps extensions 4×6-10 + Sited calf raises 4×15-20
Wednesday:
BB rows 3/4×8-10 OR Good mornings 3/4×6-12 + Wide-grip BB shrugs OR DB shrugs 3/4×12-20
Weighted dips OR Close grip bench 3/4×6-10 + Split squats OR Smith/Dellinger squats 3/4×12-15
Weighted chin-ups 3×4-6 + DB OR Machine shoulder press 3×6-10 OR Face-pulls 3×15 + Leg curls 3×12-15
Pelican cable curls OR DB Fat grips Preacher curls 4×10-15 + Cable pushdowns 4×8-15 + Lat raises 3×15
Friday:
Deadlifts 3×3 OR 3×5 + Cable triceps extension OR Cable drag curls 3×10-12
OHP (BB or DB) OR BTN 3/4×6-12 + DB pullovers 3/4×8-12
Leg press 4×8-15 + DB / Cable chest flies OR DB/Guillotine press 4×10-15 + Hammer curls 4×8-12
Wide-grip pulls-ups 4×8-12 + Hyperextensions OR GHR 4×10-15 + Standing calf-raises 4×12-20
AUTO-REGULATED ABS TRAINING (ADVANCED):
Goal of 100 / 240 reps, 10 / 12 abs isolation weekly sets total, no more than 4 per day, for no more than 20 reps per set and no less than 10. Always place after upper body lifts, when lower body compounds are done for the day. Exercises recommend: Decline sit-ups (weighted), Leg raises (weighted), Hanging knee raises, V-sit ups, Windshield wipers.
Advanced: (4 sessions a week, 15 sessions a month, 180 sessions a year)
Monday:
Squats (BB or Hack) 3/4×6-12 + Seated cable rows OR Seal rows 3/4×8-15
Incline press (DB or BB) OR Machine shoulder press 3/4×6-10 + Reverse curls (DB or BB) 3/4×6-12
RDLs OR DB bench 4×8-12 + Upright rows (DB or BB) OR Lat pulldowns 4×10-15 + Neck curls 4×15-20
Cable curls 4×12-15 + French press OR Lying triceps extensions 4×6-10 + Sited calf raises 4×15-20
Wednesday:
BB rows 3/4×8-10 OR Good mornings 3/4×6-12 + Wide-grip BB shrugs OR DB shrugs 3/4×12-20
Weighted dips OR Close grip bench 3/4×6-10 + Split squats OR Smith/Dellinger squats 3/4×12-15
Weighted chin-ups 3×4-6 + DB OR Machine shoulder press 3×6-10 OR Face-pulls 3×15 + Leg curls 3×12-15
Pelican cable curls OR DB Fat grips Preacher curls 4×10-15 + Cable pushdowns 4×8-15 + Lat raises 3×15
Friday:
Deadlifts 3×3 OR 3×5 + Cable triceps extension OR Cable drag curls 3×10-12
OHP (BB or DB) OR BTN 3/4×6-12 + DB pullovers 3/4×8-12
Leg press 4×8-15 + DB / Cable chest flies OR DB/Guillotine press 4×10-15 + Hammer curls 4×8-12
Wide-grip pulls-ups 4×8-12 + Hyperextensions OR GHR 4×10-15 + Standing calf-raises 4×12-20
Sunday:
Weighted dips OR Close grip bench 4×6-12 + Rowing machine OR DB rows 4×8-12
Leg press 3×10-15 OR Good morning 3×6-10 + Sited rear delt raises OR Cable lateral raises 3×10-15
Weighted neutral grip pull-ups 4×4-8 + Finger curls 4×10-12 + High pulls OR Snatch grip shrugs 4×15
EZ bar curls 3×8-10 + Incline seated DB extensions 3×10-12 + Goblet squats OR Sissy squats 3×12-15