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Max OT - 6 Month ProgramCreated by whtthehecker
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Summary
32 Workouts / 48 Exercises
0% Cardio / 100% Strength Training
Latest Exercisers
Workout Program Description
Max-OT is an intense weight training concept/program which revolves around the idea of exercising using
heavy weights at low repetitions usually with a 2-3 minute rest between each set. Max-OT is built on the concept of maximizing the efficiency of each
workout and minimizing the amount of time in the gym. It consists of
doing 4-6 repetitions per set, and doing 1-5 sets with 2-3 minute rests
between each set for eight to ten week cycles followed by a week of
rest. A wor...
Workouts
Weeks 1-4 - Legs
Description
Exercises that have 5 sets contain 2 warm up sets. Set 1 and 2 are where these warm up sets should occur. Set 1 weight should be approximately 50% of your max liftable weight. Set 2 weight should be approximately 75% of your max liftable weight.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Squats - Barbell 5 sets: 12 reps, 8 reps, 6 reps, 6 reps, 6 reps Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes... |
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Leg Press 2 sets: 6 reps, 6 reps Sitting on a leg press machine, position your feet together against the crosspiece about should-width apart and toes pointed slightly outward. Grasp the handle grips or sides of the seat. Bend your kn... |
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Stiff-Legged Barbell Deadlift 2 sets: 6 reps, 6 reps Bend at your waist with your head up, back straight and knees nearly locked. Hold bar with hands about 16 inches apart. Straighten up while holding the bar at arm's length. Lower back down to the floo... |
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Calf Raise - Barbell, Standing 5 sets: 12 reps, 8 reps, 6 reps, 6 reps, 6 reps Set a barbell on a power rack and put a block of wood or something similar nearby. Position your back under the barbell with both hands to sides, just like if you were doing squats. Position your toes... |
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Calf Raise - Seated, Machine 2 sets: 6 reps, 6 reps Sit on a calf raise machine. Place your upper thighs under the leg pad just above your knees. Disengage any weight lock that may be in place. Lower your heels to the lowest possible position. Slowly r... |
Latest Users
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jarlinnHakon Hannesson from Iceland |
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kongojifrom United States |
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jpcqw |
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ogrady75from Fort Worth, Texas |
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scottneve |
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se7enfootninja |
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BarnabyCobbBarnaby from United States |
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burn678 |
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