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 two main training journals.
Enjoy!
Twice if you like.
Thrice might be nice.
Once started, do not abhor four
And remember to drink that fifth
pre- peri- and post-workout.
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 or 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.
Enjoy Your Lifting!
