National weightlifting champion Donny Shankle outlines one of his best routines for packing on some size or simply breaking a slump.
This workout is called the “10 Sets Method” and it is very good at packing on muscle mass and strength when used correctly. It makes for a great change from the normal workout pattern that we all fall into from time to time. Additionally, since the volume is high, you will leave the gym with some of the best “pumps” ever!
There are two options with this workout so make sure to choose the option that fits you best.
If you are looking to gain muscle size and strength I would recommend option one. Do minimal-to-no cardiovascular exercise, except maybe a good walk on your days off. This workout is very demanding on your central nervous system and you need adequate rest.
If you are just looking for a change from your normal exercise routine and do not have a specific goal in mind, try option two. Option two is much less demanding; you have weekends off and could even use it on a fat loss schedule with appropriate diet and cardio on the off days.
Start with 60% of one repetition max (if you can bench 100 pounds once, start with 60 pounds for your first time benching on the program)
Once you can do ten sets of ten with the prescribed weight, move on up 2.5-5% and go again.
Do five cycles if you follow it exactly, or four weeks if you take the extra day off. Take two weeks off (see below), then start in on the second phase (intensification phase)
Option 1
Day 1: Chest & Back
Day 2: Legs & Abs
Day 3: Off
Day 4: Arms & Shoulders
Day 5: Off
Day 6: Repeat
Option 2
Day 1: Chest & Back
Day 2: Off (possible cardio)
Day 3: Legs and Abs
Day 4: Off (possible cardio)
Day 5: Arms & Shoulders
Day 6/7: Off
Accumulation
Workout 1
A-1 Flat Dumbbell Press
Reps 10
Sets 10
Tempo 3020*
Rest 90 sec
*The Tempo numbers stand for how long to do each part of the lift. For example, the first 2 in 2021 means a two second eccentric or negative (in bench press this would be lowering the bar, for lateral pull downs this would be raising the bar). The second number stands for the pause at the end of that motion. The third number represents the concentric or pushing/pulling motion, and the last number means how long to hold the pushing/pulling motion. Using the lateral pull down as an example, you would let the bar go up in two seconds, do not pause, pull the bar down in two seconds and hold for one second. Remember too that this is not an exact science; rather, these numbers are there to give you an idea of the rhythm you should shoot for in the lift. Like anything it takes practice.
A-2 Chin-Ups
Reps 10
Sets 10
Tempo 4020
Rest 90 sec
B-1 Decline Bench Press or Decline Dumbbell Presses
Reps 10
Sets 3
Tempo 3020
Rest 90 sec
B-2 One Arm Dumbbell Row
Reps 10
Sets 3
Tempo 3020
Rest 90 sec
Workout 2
A-1 Back Squats
Reps 10
Sets 10
Tempo 4020
Rest 120 sec
A-2 Leg Curls
Reps 10
Sets 10
Tempo 4020
Rest 90 sec
B-1 Hanging Leg Raises
Reps 10
Sets 3
Tempo 3020
Rest 90 sec
B-2 Hanging Oblique Raises
Reps 10
Sets 3
Tempo 3020
Rest 90 sec
Workout 3
A-1 Skull Crushers (free weight)
Reps 10
Sets 10
Tempo 3020
Rest 90 sec
A-2 Hammer Curls
Reps 10
Sets 10
Tempo 3020
Rest 90 sec
B-1 Seated Dumbbell Shoulder Press
Reps 10
Sets 3
Tempo 3020
Rest 120 sec
B-2 Seated Bent-Over Reverse Lateral Raises
Reps 10
Sets 3
Tempo 3020
Rest 90 sec
Between these two phases we will separate it with two weeks of rest--full type training (check out three days per week Full Body Routine only lifting three days a week both weeks)
Intensification
Start with 12 rep max
Workout 1
A-1 Incline Dumbbell Press
Reps 6
Sets 10
Tempo 3020
Rest 90 sec
A-2 Wide Grip Cable Pull-Down
Reps 6
Sets 10
Tempo 4020
Rest 120 sec
B-1 Incline Dumbbell Flies
Reps 6
Sets 3
Tempo 3020
Rest 90 sec
B-2 Triangle Grip Cable Pull
Reps 6
Sets 3
Tempo 3020
Rest 90 sec
Workout 2
A-1 Stiff Legged Deadlift
Reps 6
Sets 10
Tempo 4020
Rest 120 sec
A-2 Dumbbell Lunges (if grip strength is lacking do barbell lunges)
Reps 6
Sets 10
Tempo 30X0
Rest 120 sec
B-1 Cable Crunches
Reps 6
Sets 3
Tempo 3010
Rest 90 sec
B-2 Decline Bench Leg Raises
Reps 6
Sets 3
Tempo 3010
Rest 90 sec
Workout 3
A-1 Skull Crushers
Reps 6
Sets 10
Tempo 3010
Rest 90 sec
A-2 Reverse Grip EZ-Curls
Reps 6
Sets 10
Tempo 3010
Rest 90 sec
B-1 Standing Lateral Raises
Reps 6
Sets 3
Tempo 30X0
Rest 90 sec
B-2 Hang from a Pull-Up Bar
Reps Hold on up to 60 sec
Sets 3
Tempo HOLD TIGHT
Rest 90 sec
Donald Shankle – Donny is two-time national champion Olympic style weightlifter from New Orleans. A veteran of the Iraq war, Donny is best known for rising in the sport of Olympic weightlifting in 18 short months to claim the title of national champion in the 105 kg weight class. Donny can be reached at donny@donnyshankle.com