Example of STS rotation?

FiddleFit

FiddleFit

Cathlete
Hello,

Could you please give me an idea as to what a typical monthly or weekly rotation might be, using STS? I'm thinking of something like:

Meso 1, Weeks 1 through 4:

Mon - upper body weight work & core
Tues - cardio of choice? rest? stretch/yoga?
Weds - legs and core
Thurs - cardio of choice? rest? stretch/yoga?
Fri - upper body weight work & core
Sat - cardio of choice? rest? stretch/yoga?
Sun - rest

Is that the sort of rotation I can expect to follow? Or what do you recommend?

Thanks!
Sandra
 
Is this of any help?

Sandra- Is that what you are looking for? Its Cathe's post (sticky) from a while ago.... Didnt know if this is what you wanted.

I think inbetween she mentioned cardio of choice/core work were options


Here is how the program works:

MESOCYCLE #1 - Muscle Endurance (60% to 70% of 1RM)… In this phase the workouts will feel similar in nature (yet totally different format) to our other muscle endurance type workouts...working with higher reps ( 15 reps or more)....Here is where we burn calories, develop muscular endurance for long term activities, build stamina, and condition the joints, tissues, tendons for the next phase.....let the soreness begin }(

#1 Week ONE/Day One...(Chest, Shoulders & Biceps)-Pull Out Workout Number 1
At Least A Day Off In Between
#2 Week ONE/Day Two.... (Back & Triceps)- Workout number 2
At Least A Day Off In Between
#3 Week ONE/Day Three... (Legs)- Workout Number 3
At Least A Day Off In Between

#4 WEEK TWO/Day One... (Chest, Shoulders & Biceps)-Pull Out Workout Number 4
At Least A Day Off In Between
#5 Week TWO/Day Two.... (Back & Triceps)- Workout number 5
At Least A Day Off In Between
#6 Week TWO/Day Three... (Legs)- Workout Number 6
At Least A Day Off In Between

#7 Week THREE/Day One... (Chest, Shoulders & Biceps)-Pull Out Workout Number 7
At Least A Day Off In Between
#8 Week THREE/Day Two.... (Back & Triceps)- Workout number 8
At Least A Day Off In Between
#9 Week THREE/Day Three... (Legs)- Workout Number 9
At Least A Day Off In Between

#10 Week FOUR/Day One... (Chest, Shoulders & Biceps)-Pull Out Workout Number 10
At Least A Day Off In Between
#11 Week FOUR/Day Two.... (Back & Triceps)- Workout number 11
At Least A Day Off In Between
#12 Week FOUR/Day Three... (Legs)- Workout Number 12

(((((Active Recovery - Take one week off and do light activities))))))

MESOCYCLE #2 Hypertrophy (70% to 80% of 1RM)...here is where we build LEAN muscle mass, break plateus, define our muscles, stimulate our metabolism....these workouts will feel similar to our Gym Style Workouts in lifting nature except with a whole new approach, various techniques, and slightly less reps (8reps to 12 reps)

#13 Week ONE/Day One... (Chest, Shoulders & Triceps)-Pull Out Workout Number 13
At Least A Day Off In Between
#14 Week ONE/Day Two.... (Legs)-Workout number 14
At Least A Day Off In Between
#15 Week ONE/Day Three... (Back & Biceps)-Workout Number 15
At Least A Day Off In Between

#16 Week TWO/Day One... (Chest, Shoulders & Triceps)-Pull Out Workout Number 16
At Least A Day Off In Between
#17 Week TWO/Day Two.... (Legs)-Workout number 17
At Least A Day Off In Between
#18 Week TWO/Day Three... (Back & Biceps)-Workout Number 18
At Least A Day Off In Between

#19 Week THREE/Day One... (Chest, Shoulders & Triceps)-Pull Out Workout Number 19
At Least A Day Off In Between
#20 Week THREE/Day Two.... (Legs)-Workout number 20
At Least A Day Off In Between
#21 Week THREE/Day Three... (Back & Biceps)-Workout Number 21
At Least A Day Off In Between

#22 Week FOUR/Day One... (Chest, Shoulders & Triceps)-Pull Out Workout Number 22
At Least A Day Off In Between
#23 Week FOUR/Day Two.... (Legs)-Workout number 23
At Least A Day Off In Between
#24 Week FOUR/Day Three... (Back & Biceps)-Workout Number 24

(((((Take one week off and do light activities))))))

MESOCYCLE # 3....Strength (80% to 90% of 1RM)…here you will do the least reps of all (6reps to 8 reps)…and really challenge the muscle to get stronger. Your body will burn more total fat, even at rest, because you have now increased your lean muscle mass, especially in Meso #2, and overall strength.

#25 Week ONE/Day One... (Chest & Back)-Pull out Workout Number 25
At Least A Day Off In Between
#26 Week ONE/Day Two.... (Legs & Shoulders)-Workout number 26
At Least A Day Off In Between
#27 Week ONE/Day Three... (Biceps & Triceps)-Workout Number 27
At Least A Day Off In Between

#28 Week TWO/Day One... (Chest & Back)-Pull Out Workout Number 28
At Least A Day Off In Between
#29 Week TWO/Day Two.... (Legs & Shoulders)-Workout number 29
At Least A Day Off In Between
#30 Week TWO/Day Three... (Biceps & Triceps)-Workout Number 30
At Least A Day Off In Between

#31 Week THREE/Day One... (Chest & Back)-Pull Out Workout Number 31
At Least A Day Off In Between
#32 Week THREE/Day Two.... (Legs & Shoulders)-Workout number 32
At Least A Day Off In Between
#33 Week THREE/Day Three... (Biceps & Triceps)-Workout Number 33
At Least A Day Off In Between

#34 Week FOUR/Day One... (Chest & Back)-Pull Out Workout Number 34
At Least A Day Off In Between
#35 Week FOUR/Day Two.... (Legs & Shoulders)-Workout number 35
At Least A Day Off In Between
#36 Week FOUR/Day Three... (Biceps & Triceps)-Workout Number 36
 
I believe the other 5 are the legs...I think she did a version for heavy weights and another with like plyometric or something like that legs.
 
Bumping for SNM response

FiddleFit said:
Hello,

Could you please give me an idea as to what a typical monthly or weekly rotation might be, using STS? I'm thinking of something like:

Meso 1, Weeks 1 through 4:

Mon - upper body weight work & core
Tues - cardio of choice? rest? stretch/yoga?
Weds - legs and core
Thurs - cardio of choice? rest? stretch/yoga?
Fri - upper body weight work & core
Sat - cardio of choice? rest? stretch/yoga?
Sun - rest

Is that the sort of rotation I can expect to follow? Or what do you recommend?

Thanks!
Sandra
Click to expand...

Just bumping in case our replies werent what OP was looking for;)
 
Thanks Traci!

That's exactly what I was looking for, my friend. I'd completely forgotten about that blog post. Doh! Thanks!

Sandra
 
so, we don't do cardio in between the weights? i sure hope someone can help me figure all this out. i am sooo confused!
 
drover said:
so, we don't do cardio in between the weights? i sure hope someone can help me figure all this out. i am sooo confused!
Click to expand...


I'm not sure what you mean by "in between weights"..... The suggested format is to do cardio every other day - the days you dont lift (see post below that has the entire program outlined) because of the intensity of STS (following % of 1RM guidelines).... if you mean cardio on the same day as weights you "can" if you want...It was suggested in other STS threads by Cathe that if you want to do STS + Cardio on the same day you do as she describes (see links below) because of the intensity of STS lifting.

Here's some links where Cathe addresses the cardio issue

http://www.cathenation.com/forum/showthread.php?t=248123&highlight=cardio

http://www.cathenation.com/forum/showthread.php?t=248085&highlight=cardio

http://www.cathenation.com/forum/showthread.php?t=248191&highlight=cardio

http://www.cathenation.com/forum/showthread.php?t=248602&highlight=cardio
 
Last edited:
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