After running the lift-run-bang short 15 cycle (which is primarily a peaking cycle for powerlifting meets), I wanted a period focusing on rep work with the emphasis of gaining mass and to do this used the lift-run-bang big 15 cycle.
The Big 15 cycle consists of training 6 days a week 3 days heavy and 3 days light on the heavy days you shoot for rep PR’s on your chosen big compound lifts some of which you’re using 50% sets which are repping out on the set resting a minute getting back under the bar and then trying to get half the reps you just got (a version of rest pausing).
On the light days, you use smaller, mainly isolation exercises with small weights and short rest periods. The Big 15 combines both low volume heavy rep work with high volume light work, a sort of mix of intensity and submaximal volume training.
For the full information on the Big 15 template you can read this.
Here’s how I set it up
- Day 1, Incline press 50% set, Rack chin 50% set, Reverse grip smith bench 50% set.
- Day 2, Drag curl 5×20 Pushdowns 5×20 Leg raise 5x failure.
- Day 3, DC calf raise 1 set, Close stance Smith squat 50% set, Stiff leg deadlift 2×10, 1 leg press 3×20
- Day 4, Upright rows 5×20 Face pulls 5×20.
- Day 5, Close grip bench press 50% set, T bar row 3×12, Smith overhead press 2×10
- Day 6, Reverse drag curl 5×20, pushdowns 5×20, Leg raise 5xfailure
- Day 7, Toe press 3×15 Squat 50% set, Sumo press 3×20
- Day 8, Behind neck press 5×20 front side, raise 5×15