Description This will be my bigman training program heavily based on Maintain Dog recapped below. The program will be a 4 day bro split and I will use it for 1-3 weeks. I will try out this program in a deload week and make adjustments where needed. To recap: Mountaindog Training Philosophy Program Chest/Shoulders Volume: 10-12/6-8(Only doing side delt so only 1/3 of the volume) sets Exercises: 2-3/2-3 Intensity: None

Description After runnning the phase2 program for a couple of months its time to transition into phase3. The program will be a 4 day bro split and I will use it for 2-4 weeks. To recap: Mountaindog Training Philosophy Program Chest/Shoulders Volume: 8-10/4-6(Only doing front and side delt so 2/3 of volume) sets Exercises: 2-3/2(Only doing front and side delt so 2/3 of exercises) Intensity: Barbell Incline Bench Press - Last set rest/pause Dumbell Bench Press - Last set constant tension and 3-sec descents Exercise Sets Reps Lever Chest Press (plate loaded) 3 10-12 Dumbell Bench Press 4 12 Dumbell Fly 3 15 Cable One Arm Lateral Raise 2 15 Machine Shoulder Press 2 12 Legs Volume: 8-10 sets

Description After runnning the phase1 program for a week its time to transition into phase2. The program will be a 4 day bro split and I will use it for 6-8 weeks. To recap: Mountaindog Training Philosophy Program Chest/Shoulders Volume: 13-16/9-12(Only doing front and side delt so 2/3 of volume) sets Exercises: 3-4/2-3(Only doing front and side delt so 2/3 of exercises) Intensity: Barbell Incline Bench Press - Last set rest/pause Dumbell Bench Press - Last set constant tension and 3-sec descents Exercise Sets Reps Lever Chest Press (plate loaded) 4 10-12 Barbell Incline Bench Press 4 6-8 Dumbell Bench Press 4 12 Cable Standing Fly 3 15 Cable One Arm Lateral Raise 4 15 Machine Shoulder Press 3 15 Legs Volume: 16-20 sets

Description I have been running the same program for a while, so now is as good as any to change it. The program will be a 4 day bro split and I will use it for 1-3 weeks. I will try out this program in a deload week and make adjustments where needed. To recap: Mountaindog Training Philosophy Program Chest/Shoulders Volume: 10-12/6-8 sets Exercises: 2-3/2-3 Intensity: None Exercise Sets Reps Lever Chest Press (plate loaded) 4 10-12 Barbell Incline Bench Press 4 6-8 Cable Standing Fly 2 15 Dumbbell Lying Rear Delt Row 3 25 Cable One Arm Lateral Raise 3 15 Legs Volume: 11-14 sets

Description Some of the best advise on weightlifting program contruction, I have found, was from John Meadows(RIP). Here I am going to summurise what my understanding is of his methodology to help me in future program construction. I consider myself an intermediate at weight lifting and normally run a 4 day bro split so the following is with that in mind. None of this is my own, I have provided links at the bottom of the page for where I found all the information, please go check it out.

Description Some images captured while attending a wedding in Russell, New Zealand Gallery Cabin View1 Cabin View2 Wedding Day Sunset1 Wedding Day Sunset2 Wedding Day