Before there was such an approach as "hardcore" by name, there was a name synonymous for really hard result producing workouts . . . it was Chuck Sipes. Here are three of his workout protocols taken from one of his training journals. Enjoy!
Protocol One - Training for Strength
Monday/Thursday
Jump Rope - 3 x 1/2 minute.
Full Squat - 8,8,4,4,1.
Regular Deadlift - 4x4.
(two deep breaths between each rep)
Bench Press - 6,6,4,4,2,2,1,1.
Cheat Curl - 5x4.
Preacher Curl - 5x8.
Seated of Lying French Press - 5x8.
EZ-curl Reverse Curl - 3x8.
Tuesday/Friday
Bench Press, Heavy Supports - 4 x 5-20 seconds.
Squat, Heavy Supports - 4 x 5-20 seconds.
Heavy Quarter Squats - 3x10.
Press Behind Neck - 3x6.
Bentover Row - 2x8.
Barbell Shrug - 2x8.
Protocol Two - Size/Shape/Muscularity
First two weeks . . .
Monday/Thursday
Morning:
Regular Deadlift - 4x4.
(2 very deep breaths between each rep)
Full Squat - 4x6
(2 very deep breaths between each rep)
Bench Press - 6,6,4,4,1,1.
Barbell Shrug - 4x8.
Afternoon or evening:
superset . . .
Cheat Curl - 4x4.
Preacher Curl - 4x10.
Dip - 3x10.
Wide-Grip Behind-Neck Pullups - 3x10.
Incline Situp - 3x20.
Leg Extension - 2x12.
Leg Curl - 2x12.
Tuesday/Friday
Morning:
Incline Bench Press (very wide grip, high touch on chest) - 4x6.
Bent-arm Barbell Pullover - 3x8.
Flat Flyes - 3x8.
Quarter Squats - 4x8.
Afternoon or evening:
superset . . .
Seated One-DB Triceps Extension - 4x8
Barbell French Press (lying or seated) - 4x8.
superset . . .
Side Laterals - 2x10.
Front Raises - 2x10.
Reverse Curl (EZ-Bar), elbows in - 4x10.
Standing Calf Raise - 4x20.
Wednesday
1/2 mile jog.
Rest on Saturday and Sunday.
Second Two Weeks
Monday/Thursday:
Squat - 8,8,4,4,1,1.
Regular Deadlift - 4x4.
(2 very deep breaths between each rep)
Bench Press - 6,6,4,4,2,2,1,1.
Barbell Bent-Arm Pullover - 4x8.
superset . . .
Cheat Barbell Curl - 4x4.
Seated Concentration Curl - 4x12.
Lying Barbell French Press - 6x4.
(elbows high, touch forehead)
Tuesday/Friday
Skip Rope - 4 x 1/2 minute.
Press Behind Neck - 2x15.
Shrug - 2x10.
Preacher Curl - 2x15.
Barbell Kickback or Triceps Extension - 2x10.
Dips - 2x10.
Incline Situp - 2x25.
Lat Pulldown - 2x25.
Leg Extension - 2x15.
Leg Curl - 2x15.
Wednesday
Jog one mile.
Saturday/Sunday - rest.
Protocol Three - Massive and Ethereal
No.1:
superset . . .
Press Behind Neck - 4x2.
Barbell Front Raise - 4x10.
superset . . .
Bench Press - 4x1.
Barbell Straight-Arm Pullover - 4x12.
superset . . .
Cheat Curl - 4x1.
Preacher Curl - 4x12.
superset . . .
Regular Deadlift - 4x2.
Front Bend with broomstick behind neck - 5x12.
superset . . .
End of Bar Lat Row - 4x2.
Lat Pulldown - 4x15.
No. 2:
superset . . .
Lying Barbell French Press - 5x2.
Triceps Pushdown - 5x15.
superset . . .
Squat - 4x2.
Leg Extension - 4x15.
superset . . .
Standing Calf - 4x2.
Bodyweight Heel Raises - 4x20.
Shrug - 4x8.
EZ-Bar Reverse Curl - 4x8.
Incline Situp - 4x20.
Alternate No. 1 and No. 2, twice a week each.
