The “Advanced” Variable Recovery Training System

April 19, 2015 | John Paul Catanzaro

The "Advanced" Variable Recovery Training System

For those who have read my article The Variable Recovery Training System, an advanced version exists. The routine is exactly the same as outlined in the article, except the major A exercises are rotated over 3 variations – the movement pattern is similar among them, however recovery is extended even further between specific movement patterns (see below).

Day 1 (Vertical Pull)
Rotation 1 – Wide-Grip Pull-Up: 6 x 6
Rotation 2 – Close-Neutral-Grip Chin-Up: 8 x 8
Rotation 3 – Mid-Grip Chin-Up: 10 x 10

Day 2 (Vertical Push)
Rotation 1 – Standing Barbell Press: 6 x 6
Rotation 2 – Press Behind the Neck: 8 x 8
Rotation 3 – Seated Neutral-Grip Dumbbell Press: 10 x 10

Day 3 (Squat)
Rotation 1 – Front Squat: 6 x 6
Rotation 2 – Back Squat: 8 x 8
Rotation 3 – Hack Squat: 10 x 10

Day 4 (Horizontal Pull)
Rotation 1 – Seated Neutral-Grip Cable Row: 6 x 6
Rotation 2 – Seated Rope Row to Neck: 8 x 8
Rotation 3 – Bent-Over Supinated-Grip EZ-Bar Row: 10 x 10

Day 5 (Horizontal Push)
Rotation 1 – Close-Grip Bench Press: 6 x 6
Rotation 2 – Incline Dumbbell Press: 8 x 8
Rotation 3 – Flat Neutral-Grip Dumbbell Press: 10 x 10

Day 6 (Deadlift)
Rotation 1 – Wide-Grip Deficit Deadlift: 6 x 6
Rotation 2 – Mid-Grip Deadlift: 8 x 8
Rotation 3 – High-Handle Hex-Bar Deadlift: 10 x 10

If you’ve been training for many years and you’re ready to try the variable recovery training system, give this “advanced” version a shot.

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