RJ Perkins Workout Plan
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RJ Perkins Workout Plan

8 Weeks / 6 Days per Week / Expert

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RJ Perkins Workout Plan
Start Plan (PRO)
Become a PRO Member

RJ Perkins Workout Plan

8 Weeks / 6 Days per Week / Expert

0 ratings

RJ Perkins Workout Plan

8 Weeks / 6 Days per Week / Expert

0 ratings

Workout Plan Navigation

  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
  • Day 6
RJ Perkins Monday Incline Bench & Deadlift Power Workout

Notes for Week 1, Day 1

For the incline bench press and deadlift exercises you are going to use what is called the 5/3/1 lifting pattern. The way that this works is you need to figure out your one rep max, then take 90% of that, and use that number to base your percentages off of. Listed below are percentages that you are going to use per week.

5/3/1 Set Rep Scheme
Week 1: You will do 3 sets of 5 reps
Week 2: You will do 3 sets of 3 reps
Week 3: You will do 3 sets of 1st Set 5 reps 2nd / Set 3 reps / 3rd Set 1 rep
Week 4: You will do 3 sets of 5 reps but this is your deload week
5/3/1 Percentage Scheme
Week 1: 65% 75% 85% of your 1 rep max 3 sets of 5 reps (last set do to max rep effort no more than 10 reps)
Week 2: 70% 80% 90% of your 1 rep max 3 sets of 3 reps (last set do to max rep effort no more than 10 reps)
Week 3: 75% 85% 95% of your 1 rep max 3 sets of 5/3/1 (reps last set do to max rep effort no more than 10 reps)
Week 4: DELOAD 40% 50% 60% of your 1 rep max 3 sets of 5 reps (no max rep effort onlast set stop at 5)
Weeks 1 - 3 Warms up using 40% 50% 60% of your 1 rep max then jump into working percentages

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Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
3 sets, 5 reps, 01:00 rest
 3 5 -- 01:00
Hamstrings / Intermediate
3 sets, 5 reps, 01:00 rest
 3 5 -- 01:00
Chest / Beginner
4 sets, 10 reps, 01:00 rest
 4 10 -- 01:00
--
--
4 sets, 10 reps, 01:00 rest
 4 10 -- 01:00
--
--
4 sets, 10 reps, 01:00 rest
 4 10 -- 01:00
--
--
4 sets, 10 reps, 01:00 rest
 4 10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This workout is provided by IFPA Natural Bodybuilder RJ Perkins. Be sure to check out RJ Perkins' website to follow his journey towards winning the Yorton Cup! PHD-4 aka Power Hyper Deload Every 4th Week is something I manufactured with a focus on something I knew would truly be effective as c... more

This workout is provided by IFPA Natural Bodybuilder RJ Perkins. Be sure to check out RJ Perkins' website to follow his journey towards winning the Yorton Cup!

PHD-4 aka Power Hyper Deload Every 4th Week is something I manufactured with a focus on something I knew would truly be effective as compared to the next regimen. There are so many out there that it can be confusing on how you know which one is the best fit for you.

Well what I did was combined 3 reputable training styles and made them into my own hence PHD-4. I am a huge fan of Jim Wendler, the man is a beast amongst men and one of the most elite power lifters in the world. So with that I love and respect his 5/3/1 regimen, enough to have it reflective in my PHD-4 regimen on Monday and Tuesdays power days.

Layne Norton has been a great mentor to me and is a stand up man and he introduced me to PHAT training which I utilized back in 2008 and all through my prep when I obtained my pro card. Finally West-side Barbell and Louie Simmons have been a staple in true nasty and gritty power in the iron world, this is why I incorporate there speed work which is the secret to true power and explosion.

The main piece to my whole regimen are the power days Monday and Tuesday in which you will follow Jim Wendler's 5/3/1 workout plan layout, platform, and technique. Here is a brief breakdown on how it works.

Layout

The following is a brief layout of the workout:

  • Week 1: You will do 3 sets of 5 reps


  • Week 2: You will do 3 sets of 3 reps


  • Week 3: You will do 3 sets of 1st Set 5 reps 2nd / Set 3 reps / 3rd Set 1 rep


  • Week 4: You will do 3 sets of 5 reps but this is your deload week

Percentages, Sets, and Reps

The following is a brief layout of the percentages, sets, and reps to be completed:

  • Week 1: 65% 75% 85% of your 1 rep max 3 sets of 5 reps (last set do to max rep effort no more than 10 reps)


  • Week 2: 70% 80% 90% of your 1 rep max 3 sets of 3 reps (last set do to max rep effort no more than 10 reps)


  • Week 3: 75% 85% 95% of your 1 rep max 3 sets of 5/3/1 (reps last set do to max rep effort no more than 10 reps)


  • Week 4: DELOAD 40% 50% 60% of your 1 rep max 3 sets of 5 reps (no max rep effort onlast set stop at 5)

Warm-Up Sets

The following is a warm up:

  • Weeks 1 - 3 Warms up using 40% 50% 60% of your 1 rep max then jump into working percentages


A second key to this program is your speed work from West-side Barbell's format of power training and her is how it works

Speed Days

The following is a brief breakdown of "Speed Days":

  • Bench Speed = 8 sets x 3 reps at 60% of your 1 RM


  • Dead Speed = 6 sets x 1 rep at 60% of your 1 RM


  • Squats = 10 sets x 2 reps at 60% of your 1 RM

The final piece to the puzzle is the accessory and hyper day work which reflects PHAT training. Everything is general and self explanatory, we stay within the 6-15 rep range which are gauged to be the standard hyper rep ranges.

Play around with the volume in sheer sets that you do till you find out what works best for you and how your body truly responds.

If you are looking for something different and something that will truly push you to your limits and provide true adequate results, this is something that you will truly like.

Note: This regimen can be brutal on the CNS and can take some adaptation to getting used to, but push through it, move forward, grind it out, and stay strong!

RJ Perkins Tuesday Squat & Military Press Power Workout

Notes for Week 1, Day 2

For the squat and military press exercises you are going to use what is called the 5/3/1 lifting pattern. The way that this works is you need to figure out your one rep max, then take 90% of that, and use that number to base your percentages off of. Listed below are percentages that you are going to use per week.

5/3/1 Set Rep Scheme
Week 1: You will do 3 sets of 5 reps
Week 2: You will do 3 sets of 3 reps
Week 3: You will do 3 sets of 1st Set 5 reps 2nd / Set 3 reps / 3rd Set 1 rep
Week 4: You will do 3 sets of 5 reps but this is your deload week

5/3/1 Percentage Scheme
Week 1: 65% 75% 85% of your 1 rep max 3 sets of 5 reps (last set do to max rep effort no more than 10 reps)
Week 2: 70% 80% 90% of your 1 rep max 3 sets of 3 reps (last set do to max rep effort no more than 10 reps)
Week 3: 75% 85% 95% of your 1 rep max 3 sets of 5/3/1 (reps last set do to max rep effort no more than 10 reps)
Week 4: DELOAD 40% 50% 60% of your 1 rep max 3 sets of 5 reps (no max rep effort onlast set stop at 5)
Weeks 1 - 3 Warms up using 40% 50% 60% of your 1 rep max then jump into working percentages

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Advanced Workout Stats
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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
3 sets, 5 reps, 02:00 rest
 3 5 -- 02:00
Shoulders / Beginner
3 sets, 5 reps, 02:00 rest
 3 5 -- 02:00
Hamstrings / Beginner
4 sets, 10 reps, 01:00 rest
 4 10 -- 01:00
--
--
4 sets, 10 reps, 01:00 rest
 4 10 -- 01:00
--
--
4 sets, 10 reps, 01:00 rest
 4 10 -- 01:00
--
--
4 sets, 10 reps, 01:00 rest
 4 10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This workout is provided by IFPA Natural Bodybuilder RJ Perkins. Be sure to check out RJ Perkins' website to follow his journey towards winning the Yorton Cup! PHD-4 aka Power Hyper Deload Every 4th Week is something I manufactured with a focus on something I knew would truly be effective as c... more

This workout is provided by IFPA Natural Bodybuilder RJ Perkins. Be sure to check out RJ Perkins' website to follow his journey towards winning the Yorton Cup!

PHD-4 aka Power Hyper Deload Every 4th Week is something I manufactured with a focus on something I knew would truly be effective as compared to the next regimen. There are so many out there that it can be confusing on how you know which one is the best fit for you.

Well what I did was combined 3 reputable training styles and made them into my own hence PHD-4. I am a huge fan of Jim Wendler, the man is a beast amongst men and one of the most elite power lifters in the world. So with that I love and respect his 5/3/1 regimen, enough to have it reflective in my PHD-4 regimen on Monday and Tuesdays power days.

Layne Norton has been a great mentor to me and is a stand up man and he introduced me to PHAT training which I utilized back in 2008 and all through my prep when I obtained my pro card. Finally West-side Barbell and Louie Simmons have been a staple in true nasty and gritty power in the iron world, this is why I incorporate there speed work which is the secret to true power and explosion.

The main piece to my whole regimen are the power days Monday and Tuesday in which you will follow Jim Wendler's 5/3/1 workout plan layout, platform, and technique. Here is a brief breakdown on how it works.

Layout

The following is a brief layout of the workout:

  • Week 1: You will do 3 sets of 5 reps


  • Week 2: You will do 3 sets of 3 reps


  • Week 3: You will do 3 sets of 1st Set 5 reps 2nd / Set 3 reps / 3rd Set 1 rep


  • Week 4: You will do 3 sets of 5 reps but this is your deload week

Percentages, Sets, and Reps

The following is a brief layout of the percentages, sets, and reps to be completed:

  • Week 1: 65% 75% 85% of your 1 rep max 3 sets of 5 reps (last set do to max rep effort no more than 10 reps)


  • Week 2: 70% 80% 90% of your 1 rep max 3 sets of 3 reps (last set do to max rep effort no more than 10 reps)


  • Week 3: 75% 85% 95% of your 1 rep max 3 sets of 5/3/1 (reps last set do to max rep effort no more than 10 reps)


  • Week 4: DELOAD 40% 50% 60% of your 1 rep max 3 sets of 5 reps (no max rep effort onlast set stop at 5)

Warm-Up Sets

The following is a warm up:

  • Weeks 1 - 3 Warms up using 40% 50% 60% of your 1 rep max then jump into working percentages


A second key to this program is your speed work from West-side Barbell's format of power training and her is how it works

Speed Days

The following is a brief breakdown of "Speed Days":

  • Bench Speed = 8 sets x 3 reps at 60% of your 1 RM


  • Dead Speed = 6 sets x 1 rep at 60% of your 1 RM


  • Squats = 10 sets x 2 reps at 60% of your 1 RM

The final piece to the puzzle is the accessory and hyper day work which reflects PHAT training. Everything is general and self explanatory, we stay within the 6-15 rep range which are gauged to be the standard hyper rep ranges.

Play around with the volume in sheer sets that you do till you find out what works best for you and how your body truly responds.

If you are looking for something different and something that will truly push you to your limits and provide true adequate results, this is something that you will truly like.

Note: This regimen can be brutal on the CNS and can take some adaptation to getting used to, but push through it, move forward, grind it out, and stay strong!

RJ Perkins Wednesday Abs & Cardio Workout

Notes for Week 1, Day 3

If you prefer you can substitute the treadmill for the elliptical, running, etc. For the cardio you are going to use HIIT. This means that you are going to vary your speed and effort as you run. For the desired time you are going to alternate back and forth between jogging and sprinting. Example; sprint for 20-30 seconds and then jog for 1-2 minutes, don't stop in between and rotate back and forth.

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Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Abs / Intermediate
3 sets, 12 reps
 3 12 -- --:--
Abs / Intermediate
3 sets, 12 reps
 3 12 -- --:--
Abs / Beginner
3 sets, 20 reps
 3 20 --:--
--
--
3 sets, 00:01:00
 3 00:01:00 --:--
--
--
1 sets, 00:20:00
 1 -- 00:20:00 --:--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This workout is provided by IFPA Natural Bodybuilder RJ Perkins. Be sure to check out RJ Perkins' website to follow his journey towards winning the Yorton Cup! PHD-4 aka Power Hyper Deload Every 4th Week is something I manufactured with a focus on something I knew would truly be effective as c... more

This workout is provided by IFPA Natural Bodybuilder RJ Perkins. Be sure to check out RJ Perkins' website to follow his journey towards winning the Yorton Cup!

PHD-4 aka Power Hyper Deload Every 4th Week is something I manufactured with a focus on something I knew would truly be effective as compared to the next regimen. There are so many out there that it can be confusing on how you know which one is the best fit for you.

Well what I did was combined 3 reputable training styles and made them into my own hence PHD-4. I am a huge fan of Jim Wendler, the man is a beast amongst men and one of the most elite power lifters in the world. So with that I love and respect his 5/3/1 regimen, enough to have it reflective in my PHD-4 regimen on Monday and Tuesdays power days.

Layne Norton has been a great mentor to me and is a stand up man and he introduced me to PHAT training which I utilized back in 2008 and all through my prep when I obtained my pro card. Finally West-side Barbell and Louie Simmons have been a staple in true nasty and gritty power in the iron world, this is why I incorporate there speed work which is the secret to true power and explosion.

The main piece to my whole regimen are the power days Monday and Tuesday in which you will follow Jim Wendler's 5/3/1 workout plan layout, platform, and technique. Here is a brief breakdown on how it works.

Layout

The following is a brief layout of the workout:

  • Week 1: You will do 3 sets of 5 reps


  • Week 2: You will do 3 sets of 3 reps


  • Week 3: You will do 3 sets of 1st Set 5 reps 2nd / Set 3 reps / 3rd Set 1 rep


  • Week 4: You will do 3 sets of 5 reps but this is your deload week

Percentages, Sets, and Reps

The following is a brief layout of the percentages, sets, and reps to be completed:

  • Week 1: 65% 75% 85% of your 1 rep max 3 sets of 5 reps (last set do to max rep effort no more than 10 reps)


  • Week 2: 70% 80% 90% of your 1 rep max 3 sets of 3 reps (last set do to max rep effort no more than 10 reps)


  • Week 3: 75% 85% 95% of your 1 rep max 3 sets of 5/3/1 (reps last set do to max rep effort no more than 10 reps)


  • Week 4: DELOAD 40% 50% 60% of your 1 rep max 3 sets of 5 reps (no max rep effort onlast set stop at 5)

Warm-Up Sets

The following is a warm up:

  • Weeks 1 - 3 Warms up using 40% 50% 60% of your 1 rep max then jump into working percentages


A second key to this program is your speed work from West-side Barbell's format of power training and her is how it works

Speed Days

The following is a brief breakdown of "Speed Days":

  • Bench Speed = 8 sets x 3 reps at 60% of your 1 RM


  • Dead Speed = 6 sets x 1 rep at 60% of your 1 RM


  • Squats = 10 sets x 2 reps at 60% of your 1 RM

The final piece to the puzzle is the accessory and hyper day work which reflects PHAT training. Everything is general and self explanatory, we stay within the 6-15 rep range which are gauged to be the standard hyper rep ranges.

Play around with the volume in sheer sets that you do till you find out what works best for you and how your body truly responds.

If you are looking for something different and something that will truly push you to your limits and provide true adequate results, this is something that you will truly like.

Note: This regimen can be brutal on the CNS and can take some adaptation to getting used to, but push through it, move forward, grind it out, and stay strong!

RJ Perkins Thursday Chest & Arms Hyper Workout

Notes for Week 1, Day 4

Bench Press weight should be set at 60% of your one rep max. The bench press should be done with speed, keep the proper form but push yourself to go as fast as you can through the reps, be explosive.

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Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
--
Chest / Beginner
--
Biceps / Beginner
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This workout is provided by IFPA Natural Bodybuilder RJ Perkins. Be sure to check out RJ Perkins' website to follow his journey towards winning the Yorton Cup! PHD-4 aka Power Hyper Deload Every 4th Week is something I manufactured with a focus on something I knew would truly be effective as c... more

This workout is provided by IFPA Natural Bodybuilder RJ Perkins. Be sure to check out RJ Perkins' website to follow his journey towards winning the Yorton Cup!

PHD-4 aka Power Hyper Deload Every 4th Week is something I manufactured with a focus on something I knew would truly be effective as compared to the next regimen. There are so many out there that it can be confusing on how you know which one is the best fit for you.

Well what I did was combined 3 reputable training styles and made them into my own hence PHD-4. I am a huge fan of Jim Wendler, the man is a beast amongst men and one of the most elite power lifters in the world. So with that I love and respect his 5/3/1 regimen, enough to have it reflective in my PHD-4 regimen on Monday and Tuesdays power days.

Layne Norton has been a great mentor to me and is a stand up man and he introduced me to PHAT training which I utilized back in 2008 and all through my prep when I obtained my pro card. Finally West-side Barbell and Louie Simmons have been a staple in true nasty and gritty power in the iron world, this is why I incorporate there speed work which is the secret to true power and explosion.

The main piece to my whole regimen are the power days Monday and Tuesday in which you will follow Jim Wendler's 5/3/1 workout plan layout, platform, and technique. Here is a brief breakdown on how it works.

Layout

The following is a brief layout of the workout:

  • Week 1: You will do 3 sets of 5 reps


  • Week 2: You will do 3 sets of 3 reps


  • Week 3: You will do 3 sets of 1st Set 5 reps 2nd / Set 3 reps / 3rd Set 1 rep


  • Week 4: You will do 3 sets of 5 reps but this is your deload week

Percentages, Sets, and Reps

The following is a brief layout of the percentages, sets, and reps to be completed:

  • Week 1: 65% 75% 85% of your 1 rep max 3 sets of 5 reps (last set do to max rep effort no more than 10 reps)


  • Week 2: 70% 80% 90% of your 1 rep max 3 sets of 3 reps (last set do to max rep effort no more than 10 reps)


  • Week 3: 75% 85% 95% of your 1 rep max 3 sets of 5/3/1 (reps last set do to max rep effort no more than 10 reps)


  • Week 4: DELOAD 40% 50% 60% of your 1 rep max 3 sets of 5 reps (no max rep effort onlast set stop at 5)

Warm-Up Sets

The following is a warm up:

  • Weeks 1 - 3 Warms up using 40% 50% 60% of your 1 rep max then jump into working percentages


A second key to this program is your speed work from West-side Barbell's format of power training and her is how it works

Speed Days

The following is a brief breakdown of "Speed Days":

  • Bench Speed = 8 sets x 3 reps at 60% of your 1 RM


  • Dead Speed = 6 sets x 1 rep at 60% of your 1 RM


  • Squats = 10 sets x 2 reps at 60% of your 1 RM

The final piece to the puzzle is the accessory and hyper day work which reflects PHAT training. Everything is general and self explanatory, we stay within the 6-15 rep range which are gauged to be the standard hyper rep ranges.

Play around with the volume in sheer sets that you do till you find out what works best for you and how your body truly responds.

If you are looking for something different and something that will truly push you to your limits and provide true adequate results, this is something that you will truly like.

Note: This regimen can be brutal on the CNS and can take some adaptation to getting used to, but push through it, move forward, grind it out, and stay strong!

RJ Perkins Friday Back & Shoulders Hyper Workout

Notes for Week 1, Day 5

Speed deadlift weight should be set at 60% of your one rep max. Push yourself to be explosive and really build up speed and quickness as you lift. Make sure that you are still executing the proper form though. Warm up before starting the workout to prevent injuries. As you go through the workout and become stronger adjust your 60% accordingly.

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Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Glutes / Intermediate
--
Middle Back / Intermediate
--
Lats / Intermediate
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This workout is provided by IFPA Natural Bodybuilder RJ Perkins. Be sure to check out RJ Perkins' website to follow his journey towards winning the Yorton Cup! PHD-4 aka Power Hyper Deload Every 4th Week is something I manufactured with a focus on something I knew would truly be effective as c... more

This workout is provided by IFPA Natural Bodybuilder RJ Perkins. Be sure to check out RJ Perkins' website to follow his journey towards winning the Yorton Cup!

PHD-4 aka Power Hyper Deload Every 4th Week is something I manufactured with a focus on something I knew would truly be effective as compared to the next regimen. There are so many out there that it can be confusing on how you know which one is the best fit for you.

Well what I did was combined 3 reputable training styles and made them into my own hence PHD-4. I am a huge fan of Jim Wendler, the man is a beast amongst men and one of the most elite power lifters in the world. So with that I love and respect his 5/3/1 regimen, enough to have it reflective in my PHD-4 regimen on Monday and Tuesdays power days.

Layne Norton has been a great mentor to me and is a stand up man and he introduced me to PHAT training which I utilized back in 2008 and all through my prep when I obtained my pro card. Finally West-side Barbell and Louie Simmons have been a staple in true nasty and gritty power in the iron world, this is why I incorporate there speed work which is the secret to true power and explosion.

The main piece to my whole regimen are the power days Monday and Tuesday in which you will follow Jim Wendler's 5/3/1 workout plan layout, platform, and technique. Here is a brief breakdown on how it works.

Layout

The following is a brief layout of the workout:

  • Week 1: You will do 3 sets of 5 reps


  • Week 2: You will do 3 sets of 3 reps


  • Week 3: You will do 3 sets of 1st Set 5 reps 2nd / Set 3 reps / 3rd Set 1 rep


  • Week 4: You will do 3 sets of 5 reps but this is your deload week

Percentages, Sets, and Reps

The following is a brief layout of the percentages, sets, and reps to be completed:

  • Week 1: 65% 75% 85% of your 1 rep max 3 sets of 5 reps (last set do to max rep effort no more than 10 reps)


  • Week 2: 70% 80% 90% of your 1 rep max 3 sets of 3 reps (last set do to max rep effort no more than 10 reps)


  • Week 3: 75% 85% 95% of your 1 rep max 3 sets of 5/3/1 (reps last set do to max rep effort no more than 10 reps)


  • Week 4: DELOAD 40% 50% 60% of your 1 rep max 3 sets of 5 reps (no max rep effort onlast set stop at 5)

Warm-Up Sets

The following is a warm up:

  • Weeks 1 - 3 Warms up using 40% 50% 60% of your 1 rep max then jump into working percentages


A second key to this program is your speed work from West-side Barbell's format of power training and her is how it works

Speed Days

The following is a brief breakdown of "Speed Days":

  • Bench Speed = 8 sets x 3 reps at 60% of your 1 RM


  • Dead Speed = 6 sets x 1 rep at 60% of your 1 RM


  • Squats = 10 sets x 2 reps at 60% of your 1 RM

The final piece to the puzzle is the accessory and hyper day work which reflects PHAT training. Everything is general and self explanatory, we stay within the 6-15 rep range which are gauged to be the standard hyper rep ranges.

Play around with the volume in sheer sets that you do till you find out what works best for you and how your body truly responds.

If you are looking for something different and something that will truly push you to your limits and provide true adequate results, this is something that you will truly like.

Note: This regimen can be brutal on the CNS and can take some adaptation to getting used to, but push through it, move forward, grind it out, and stay strong!

RJ Perkins Saturday Legs Hyper Workout

Notes for Week 1, Day 6

Speed squat weight should be set at 60% of your one rep max. If you have a resistance band you can substitute the speed squats for band resisted squats. Be explosive in your movements and train your muscles to fire quickly. Make sure that for this workout you are eating and sleeping enough so that your body can recover from lift to lift. Don't just put in the work in the weight room but take care of your body outside the weight room as well.

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Expert
--
Quads / Beginner
--
Calves / Beginner
--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This workout is provided by IFPA Natural Bodybuilder RJ Perkins. Be sure to check out RJ Perkins' website to follow his journey towards winning the Yorton Cup! PHD-4 aka Power Hyper Deload Every 4th Week is something I manufactured with a focus on something I knew would truly be effective as c... more

This workout is provided by IFPA Natural Bodybuilder RJ Perkins. Be sure to check out RJ Perkins' website to follow his journey towards winning the Yorton Cup!

PHD-4 aka Power Hyper Deload Every 4th Week is something I manufactured with a focus on something I knew would truly be effective as compared to the next regimen. There are so many out there that it can be confusing on how you know which one is the best fit for you.

Well what I did was combined 3 reputable training styles and made them into my own hence PHD-4. I am a huge fan of Jim Wendler, the man is a beast amongst men and one of the most elite power lifters in the world. So with that I love and respect his 5/3/1 regimen, enough to have it reflective in my PHD-4 regimen on Monday and Tuesdays power days.

Layne Norton has been a great mentor to me and is a stand up man and he introduced me to PHAT training which I utilized back in 2008 and all through my prep when I obtained my pro card. Finally West-side Barbell and Louie Simmons have been a staple in true nasty and gritty power in the iron world, this is why I incorporate there speed work which is the secret to true power and explosion.

The main piece to my whole regimen are the power days Monday and Tuesday in which you will follow Jim Wendler's 5/3/1 workout plan layout, platform, and technique. Here is a brief breakdown on how it works.

Layout

The following is a brief layout of the workout:

  • Week 1: You will do 3 sets of 5 reps


  • Week 2: You will do 3 sets of 3 reps


  • Week 3: You will do 3 sets of 1st Set 5 reps 2nd / Set 3 reps / 3rd Set 1 rep


  • Week 4: You will do 3 sets of 5 reps but this is your deload week

Percentages, Sets, and Reps

The following is a brief layout of the percentages, sets, and reps to be completed:

  • Week 1: 65% 75% 85% of your 1 rep max 3 sets of 5 reps (last set do to max rep effort no more than 10 reps)


  • Week 2: 70% 80% 90% of your 1 rep max 3 sets of 3 reps (last set do to max rep effort no more than 10 reps)


  • Week 3: 75% 85% 95% of your 1 rep max 3 sets of 5/3/1 (reps last set do to max rep effort no more than 10 reps)


  • Week 4: DELOAD 40% 50% 60% of your 1 rep max 3 sets of 5 reps (no max rep effort onlast set stop at 5)

Warm-Up Sets

The following is a warm up:

  • Weeks 1 - 3 Warms up using 40% 50% 60% of your 1 rep max then jump into working percentages


A second key to this program is your speed work from West-side Barbell's format of power training and her is how it works

Speed Days

The following is a brief breakdown of "Speed Days":

  • Bench Speed = 8 sets x 3 reps at 60% of your 1 RM


  • Dead Speed = 6 sets x 1 rep at 60% of your 1 RM


  • Squats = 10 sets x 2 reps at 60% of your 1 RM

The final piece to the puzzle is the accessory and hyper day work which reflects PHAT training. Everything is general and self explanatory, we stay within the 6-15 rep range which are gauged to be the standard hyper rep ranges.

Play around with the volume in sheer sets that you do till you find out what works best for you and how your body truly responds.

If you are looking for something different and something that will truly push you to your limits and provide true adequate results, this is something that you will truly like.

Note: This regimen can be brutal on the CNS and can take some adaptation to getting used to, but push through it, move forward, grind it out, and stay strong!

14 people started this plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Barbell
  • Incline Bench
  • Squat Rack
  • Weight Plates
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Resources

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RJ Perkins Workout Plan
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14 people started this plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Barbell
  • Incline Bench
  • Squat Rack
  • Weight Plates
Show All

Resources