Doug Miller’s training

My philosophy on training is simple. If I’m not stumbling or still out of breath when its time to leave the gym, I have not worked hard enough. My training is hard, heavy, and intense.

My current offseason training consists of an 11-day, hypertrophy split which prioritizes my weak spots (chest and traps). It looks something like this:

  • Day 1: Chest/delts/traps/lats/abs
  • Day 2: Quads/hams/calves/abs
  • Day 3: Arms/traps/delts/abs
  • Day 4: Cardio or off
  • Day 5: Back thickness/traps/rear delts/abs
  • Day 6: Chest/delts/calves/abs
  • Day 7: Cardio or off
  • Day 8: Hams/quads/abs
  • Day 9: Back/chest/traps/abs
  • Day 10: Arms/calves/abs
  • Day 11: Cardio or off

My precontest training usually consists of 6 weight training days per week. It looks something like this:

  • Sunday: Quads/calves/abs
  • Monday: Chest/abs
  • Tuesday: Back/traps/abs

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