NOTE: This is a sample to illustrate one of Jeff Willet’s Max-OT workout schedules. This is not meant to be an exercise or health prescription. Please consult a physician before beginning any exercise program.
Day 1 – Back & Traps
| Back: |
| Deadlifts |
3 sets |
4-6 reps (After warm-up) |
| Weighted Pull-ups |
2 sets |
4-6 reps |
| Bent-over Rows |
2 sets |
4-6 reps |
| Traps: |
| Barbell Shrugs |
2 sets |
4-6 reps (After Weight Acclimation) |
Day 2 – Chest
| Chest: |
| Flat Bench Press |
2 sets |
4-6 reps (After warm-up) |
| Incline Bench Press |
2 sets |
4-6 reps |
| Weighted Dips |
2 sets |
4-6 reps |
Day 3 – Legs & Calves
| Calves: |
| Calf Raises off Leg Press (One foot at a time) |
3 sets |
6-8 reps (After warm-up) |
| 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 |
Day 4- Biceps, Triceps & Forearms
| Biceps: |
| Barbell Curls |
3 sets |
4-6 reps (After warm-up) |
| Standing Dumbbell Curls |
2 sets |
4-6 reps |
| Triceps: |
| Lying Triceps Extensions |
3 sets |
4-6 reps (After warm-up) |
| Cable Push-downs |
2 sets |
4-6 reps |
| Forearms: |
| Barbell Wrist Curls |
3 sets |
4-6 reps |
Day 5- Abs & Shoulders
| Abs: |
| Cable Crunches |
3 sets |
8-10 reps |
| Fit Ball Crunches |
2 sets |
10-15 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 |
6-8 reps |
CARDIO
- Max-OT Cardio ~ 2-3 times weekly at 16 minutes a session to maintain condition. 4-5 times weekly to emphasize fat loss.
- Ideally cardio should be performed 8-12 hours apart from weight training or on non-weight training days. Do cardio after weight training if done together.
