Future Trunks: 8 Week Training Program

This program is titled “FUTURE TRUNKS” because he has the physique I aspired to attain during my cut. In fact, every week of this program I would write his name in my training journal, and had him as my phone screensaver, to remind me of what I was working towards. I may have not reached the level of his physique yet, but I’m sure as hell closer to it than when I started this program!

This program was designed for my cutting phase but can easily be catered to a growing season. The difference is how much you eat!

The program consists of 8x 8-day microcycles with a 3 day ON 1 day off rotation. Please take the rest, you will need it! (and if you’ve got access to some Senzu beans, you’ll want to chow down on a few).

This is an UPPER BODY-focused program, with special emphasis placed on the chest (if you’ve seen Future Trunks' chest, you’ll understand why!).

In terms of progression, you will notice that each fortnight's training volume will increase via additional sets per muscle group. On alternate weeks, you will notice that the intensity of your sets will increase (meaning sets taken closer to failure). So, this gives us an elegant progression model where one week we are adding sets, and then the next week we are adding load or reps. This ensures we are always progressively overloading across the 8 weeks. Once the 8 weeks is complete, I suggest a substantial deload. Personally, I took a full week off training, but if that is too unreasonable, I’d suggest dropping back to 10 sets per muscle group for a week (or until you feel recovered).


TRAINING SPLIT

DAY 1 – BACK

DAY 2 – CHEST 1

DAY 3 – LEGS

DAY 4 – OFF

DAY 5 – CHEST 2

DAY 6 – ARMS

DAY 7 – SHOULDERS

DAY 8 – OFF