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So ive been doin this blueprint plan for about 2 weeks now. I did the famine part and im in the feast. I really feel like im not doing enough at all at the gym. I do my sets of BP and then overheads. Then its onto squats and dead lifts. Even with the increase of the weight it feels empty. Looking over the workouts i dont see anything for biceps, triceps, lats, shoulders, abs etc. It seems like all i am doing is chest, lower back and legs. Am i missing something? I want to get the most out of this. Those five days of famine were rough and i dont want it to be for nothing. Also, what about cardio?

Hi Shake,

Glad to hear about the weights going up. No problem on adding more, your solution is EDT (Escalating Density Training), brainchild of Charles Staley.

NOTE: You may add EDT blocks to the below (dedicated to bi's/tri's, abs etc). These are just suggestions. I do focus on pouring the most you have into the biggest muscle groups because I feel this is where most of your training energy should be focused. So no, you're not missing anything. BP is flexible though, so I've got your plan.

To refresh, the typical BP Feast training template revolves around 2 programs, a 5 workout HIT transition leading into a new 1RM for bench and squat and then German Loading Pattern #1. I've sketched out the following suggestions for you below:

On the 5 workout HIT Feast Transition

Suggest a one on, two off frequency to start. Insert an extra rest day if necessary:

DAY 1

Workouts 1 - 5

- Bench press for as many as you can get in the 8-10 rep range. NOTE this is ONE set (after warmups).
- Immediately perform a set of heavy dumbell pullovers* (8-10 reps).
- Focus on maximally stretching the muscle at the bottom of the movement.
* Should be performed on a SLIGHT incline bench. If using an adjustable bench,
incline it one notch.

EDT BLOCK - sets performed back to back

Incline DB presses
Tbar rows

KEY POINTS

- Alternate antagonistic muscle exercises in jump set fahion
- Staley's generally uses 15-20 minutes, (called a PR Zones).
- You perform just this ONE PR Zone per workout.
- Your target weight is one that you can do 10 clean reps with.
- You will begin with alternating sets of 5 or 6 reps.
- As you tire, you may reduce set reps to 4 then 2 and end with singles.
- Your goal is to do as many reps with good form as possible in the PR Zone.
- Do not work to, or near failure in the early sets.
- You may reach failure at the end as you try to beat your previous record.
- Once able to do 20% more reps than your prior workout, increase load 5% and begin again.

THEN

- Squats for as many reps as you can get in the 8-10 rep range. NOTE:
This is ONE work set after warmups.
- Followed immediately by a set of stiff legged or Dimel deadlifts (8-10
reps).
- Focus on maximally stretching the muscle at the bottom of the
movement.

EDT BLOCK - Sets performed back to back

Romanian Deadlifts
Leg Sled

Same points as above per the KEY POINTS section.

For workouts 2-5, follow the same template but please note the rep range variations inherent therein. For example, workout #4 is a de-load. You're back into a higher rep range (6-8 reps) vs. 2-3 reps in workout 3. I think you'll understand after looking at it more closely. For example:

WORKOUT #1 8-10 rep range
WORKOUT #2 4-6 rep range
WORKOUT #3 2-3 rep range
WORKOUT #4 6-8 rep range
WORKOUT #5 Attempt new 1RM

GERMAN LOADING PATTERN #1

On the 6 workout German Loading Pattern if peaking 2 lifts (BP and SQ, lets say). Suggest a one on, two off frequency to start. Insert an extra rest day if necessary:

DAY 1 - Bench Press

1.) Perform your 6 sets of German Loading Pattern 1. Take adequate rest between sets to ensure complete intra-set recovery.

2.) Perform the following stretch position supersets in EDT fashion

Decline dumbell bench press immediately into;
Seated cable rows (horizontal rows)

4 rounds of each with 2-3 minutes in between sets. The particulars;

- Alternate antagonistic muscle exercises in jump set fahion
- Staley's generally uses 15-20 minutes, (called a PR Zones).
- You perform one PR Zones per workout.
- Your target weight is one that you can do 10 clean reps with.
- You will begin with alternating sets of 5 or 6 reps.
- As you tire, you may reduce set reps to 4 then 2 and end with singles.
- Your goal is to do as many reps with good form as possible in the PR Zone.
- Do not work to, or near failure in the early sets.
- You may reach failure at the end as you try to beat your previous record.
- Once able to do 20% more reps than your prior workout, increase load 5% and begin again.

3.) Finish with static holds

Decline barbell bench press: Hold as much weight as you can in the strongest range (1-2" below lockout) for 5-10 seconds. Perform two static holds in this fashion

DAY 2 - SQ

1.) Perform your 6 sets of German Loading Pattern 1 for the SQ. Take adequate rest between sets to ensure complete intra-set recovery.

2.) Perform the following movements in EDT fashion as above:

Romanian Deadlifts
Leg sled

There will be no static holds or other likely other work done for this workout. It's absolutely exhausting with big muscle groups being force fed total tonnage in very, very generous amounts due to utilization of movements that permit massive overload.

Hope that helps..

Also, on the cardio...

Suggest performing on your off days first thing in the AM. You can rotate 3 different types:

1.) Traditional, long distance cardio (jogging)
2.) High intensity interval training (either sprints or faster/slower session on the treadmill or bike) and
3.) Something on the order of 60% of your fastest sprint, back to back to back for no less than 10 sprints of 120 feet

If you have a weight sled, it's highly, highly recommended you take advantage. General Physical Preparaedness (GPP) is as you point out, very important insofar as keeping the pipes clean, delivering bloodflew and keeping bodyfat levels reasonable.

Hope that helps and do please keep us updated!