FUSION does calves and abs every training day. Our calf exercises are donkey calf raises, seated calf extensions, or leg press calf raises at 3 sets of 25 reps. We do abs most days at 3 sets of 15–20 reps.

Choose a weight that allows you to get 12–25 reps. As soon as 15 reps comes easy, it’s time to raise the weight for set number two! After a couple of weeks on this program, you’ll find that you’re lifting the same weight for 15 reps as you were for 8 reps. It’s an unreal feeling!

With this style of training, we utilize a lot of machines. This is more of an advanced training program because as a beginner, you want to focus on the bread-and-butter exercises such as squats. But as you’ll see, we incorporate these core lifts into this program regularly. Here is a sample routine. Try the following for the complex exercises unless otherwise noted:

• Week 1: 2 sets of 6–20 reps
• Week 2: 3 sets of 6–20 reps
• Week 3: 4 sets of 6–20 reps
• Week 4: Repeat Week 1

After an eight-week run, please take a deload/off week, This type of training is very taxing on the central nervous system and can really lead individuals to feel run down after some time. If your body isn’t accustomed to training with volume, you’re going to be in for the shock of your life. This will be a great program to utilize while coming off a Max-OT or low-volume program.

Back

• Deadlifts*
• T-Bar Rows
• Low Rows
• Seated Pulldowns to Chest
• Straight-Bar Cable Pullovers
• Dumbbell Pullovers
• Calves of choice—3 sets of 15 reps
• Abs of choice—3 sets of 15 reps

Chest

• Incline Smith Press*
• Machine Chest Press
• Dumbbell Flyes
• Machine Flyes
• Cable Crossovers
• Calves of choice—3 sets of 15 reps
• Abs of choice—3 sets of 15 reps

Legs

• Leg Extensions (2 warm-up sets)
• Squats (we use this as a warm-up only, with 2 sets of 15 light reps)
• Leg-Press Pyramid – We start at 4 plates each side for 15 reps and work up to 8 plates each side for 15 reps
• V-Squats or Hack Squats
• Leg Curls
• Lunges (4 sets of 6 reps each leg)
• Tip-Toe Smith Squat
• Calves of choice—3 sets of 15 reps
• Abs of choice—3 sets of 15 reps

Shoulders / Traps

• Smith Shoulder Press*
• Smith Behind-Back Shrugs
• Seated Lateral Raises
• Alternate Front Raises
• Machine Shrugs
• Rear Delt Machine
• Calves of choice—3 sets 15 reps
• Abs of choice—3 sets 15 reps

Arms

• EZ-Bar Curls – we work up in 10-pound increments from 40 pounds to 80 pounds for 15 reps –slow and focused
• Preacher Curls
• Skullcrushers
• Machine Dips
• Rope Pulley Hammer Curls
• Reverse-Grip Pressdowns
• Calves of Choice—3 sets of 15 reps
• Abs of choice—3 sets of 15 reps