I thought some of you might find it helpful to view a sample 5-day Max-OT workout schedule. There is nothing special about this arrangement or any other Max-OT arrangement for that matter. You can group the body parts and the order of days in any number of ways and still be effective.
Here are some important principles to keep in mind when constructing your schedule:
- Train each body part once per week.
- 4-6 reps for major body parts.
- 6-8 total sets for bigger muscle groups.
- 4-5 total sets for smaller muscle groups.
- Select mostly free weight compound exercises.
- Don’t group large body parts together like chest and back or legs and chest.
MONDAY (Back & Traps)
Back:
Deadlifts….2 sets 4-6 reps (After warm-up)
Weighted Pull-ups…. 3 sets 4-6 reps (After acclimation set)
Bent-over Rows…. 2 sets 4-6 reps (After Weight Acclimation)
Traps:
Barbell Shrugs…. 2 sets 4-6 reps (After Weight Acclimation)
TUESDAY (Chest)
Chest:
Flat Barbell Bench Press…. 2 sets 4-6 reps (After warm-up)
Incline Barbell Bench Press…. 2 sets 4-6 reps
Weighted Dips…. 2 sets 4-6 reps
WEDNESDAY (Legs & Calves)
Calves:
Calf Raises On Leg Press…. 3 sets 6-8 reps
Seated Calf Raises…. 2 sets 6-8 reps
Legs:
Squats…. 5 sets 4-6 reps (After warm-up)
Stiff Leg Deadlifts…. 2 sets 4-6 reps (After weight acclimation)
THURSDAY (Biceps, Triceps & Forearms)
Biceps:
Barbell Curls….3 sets 4-6 reps
Standing Dumbbell Curls….2 sets 4-6 reps
Triceps:
Lying Triceps Extensions….3 sets 4-6 reps
Cable Push-downs….2 sets 4-6 reps
Forearms:
Barbell Wrist Curls…. 3 sets 6-8 reps
FRIDAY (Abs & Shoulders)
Abs:
Cable Crunches…. 3 sets 8-10 reps (After weight acclimation)
Weighted Leg Raises…. 2 sets 8-10 reps
Shoulders:
Military Barbell Press (To the front)…. 3 sets 4-6 reps (After warm-up)
Side Lateral Dumbbell Raises…. 2 sets 4-6 reps
Seated Rear Lateral Dumbbell Raises…. 2 sets 4-6 reps
Believe. Achieve.
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Jeff, do you happen to have a 3 day a week routine? I know 5 is ideal; however, due to my travel schedule 3 is most practical (although I concede not optimal)
Thanks
Hi Jeff,
How important is it to keep workout time consistent? For example, I always make sure that I am walking into the gym just after 9:00 a.m. Is there merit in this extra scheduling effort, or is it sufficient to simply be training every day irrespective of when? Thanks in advance!
I think there is merit to having structure to your workout time but still the most important factors are intensity and consistency.
Hi Jeff! I have just seen the movie "I want to look like that guy" with you and Stuart Macdonald. It was really good and got me motivated to try max-ot again. A couple of years ago I tried max-ot but got back to my normal high volume routine after a little while. Can I use this sample workout plan that you have in this blog post or is it better do follow the max-ot 12 weeks plan on the AST site? And can you tell me the workout plan that Stuart followed in the movie?
//Anders, Sweden
The arrangement is not as important as the principles. As long as you are executing the Max-OT principles you can arrange the week a number of ways with equal effectiveness.
OK! Thank you very much Jeff! I have now studied the max-ot principles. Can this be a good way to go:
8-9 set on big musclegroups
5-6 sets on smaller musclegroups
4-6 reps on big musclegroups
8-10 reps for abdominals (6-10 for hyperextension)
6-8 reps for forearms, calves
3-4 exercises for big musclegroups, 2-3 exercises for smaller musclegroups
Every set taken to failure
5 HIIT-workouts á 15-20 minutes after every workout (5 per week)
Thank´s for your help Jeff and for bringing the motivation back to me for heavy weight training!
Thanks Jeff, I've been meaning to try this for a while.
G'day Jeff,
Whats your opinion on strip setting?
I train at a very high intensity.
Example:
Flat Bench- 4 – 6 reps
Super set with
Incline Dumbbell Press
1st strip, 4 – 6 reps
2nd strip, 6 – 8 reps
3rd strip, 8 – 12 reps
Pretty much 4 sets in one.
Cheers
Mick
(Bec's Partner)
Hi super video:) was stuart allowed to drink black coffee during his diet and was his wekeend diet intake of 2034 kal untouched for 6 months?
Coffee is fine. Black or with 0 calorie sweetener Non workout day nutrition was unchanged until the calories matched. The non workout day intake is at or below the workout day. It is naturally lowered because you are not consuming the per/post workout drinks and meals.
I NOTICED YOUR PREFERRED EXERCISES FOR THE BICEP. HOWEVER IS THERE ANY PARTICULAR REASON, THEY WERE NO BICEP PEAK EXERCISES INCLUDED. HOW DO YOU MANAGE TO HAVE SUCH A HIGH PEAK ON YOUR BICEP, ONLY USING MASS BUILDING EXERCISES.
You can’t train to change the shape of a muscle, therefore there really is not an exercise that will improve peak. We have a genetically pre-determined shape. The goal is to maximize development and this is best achieved by overloading with basic lifts rather than isolation exercises.
Hi Jeff!
This question is about doing weighted crunches correctly.I do mine at a 45 degree angle using a 20Kg weight going up touching the weight above my knees and back down(3 sets 10-12reps).I had an instructor come up to me and pointed out this is putting alot of strain on my lower back and that I should only lift my shoulders to get a contraction.
Sincerely
Alon
I think you want to keep the crunch movement small and not lift your body off the ground. All that is needed is that small contraction.