What does this routine look like?

NotExactly

I'm 20 years old I have been lifting on and off for the last 4 years, but only really started properly getting into it the last year.

I'm 5 11'', 78kg. I will be consuming atleast 3500 calories per day and also consuming glutamine for recovery.


Monday: Chest/Biceps

• 4 sets of Incline Dumbbell Press, 8-10 reps
• 3 sets of Bench Press, 8-10 reps
• 3 sets of Incline Flies, 8-10 reps
• 3 sets of Chest Dips until failure
• 3 sets of Barbell Curls, 8-10 reps (1 set of negatives)
• 3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8
3 sets of incline curls
Abbs (not sure of exercises yet)

Tuesday: Legs/Calves

• 4 sets of Squats 8-10 reps
• 3 sets of Lunges 8-10 reps
• 3 sets of Leg Press 8-10 reps
• 3 sets of Leg Extensions till failure
• 3 sets of Leg Curls 8-10 reps
• 3 sets Stiff leg dead lift
3 sets of calf raises

Wednesday: Back

• 3 sets of Lat Pulldowns 8-10 reps
• 4 sets of Deadlifts 8-10 reps
• 3 sets of Bent Over Rows 8-10 reps
• 3 sets of Dumbell Rows 8-10 reps
• 3 sets of Lying Rear Delt Raises 8-10 reps
3 sets of pull ups to failure
• 3 sets of Hyperextensions 8-10 reps

Thursday: Shoulders/Triceps

• 4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
• 3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
• 3 sets of front raises 8-10 reps
• 3 sets of Close-Grip Bench Press 8-10 reps
• 4 sets of Pulldowns 8-10 reps
• 3 sets of Skullcrushers 8-10 reps
3 sets of tricep dips 'til failure
Abbs not sure of exercises yet

Friday : Calfs + Forearms


• 3 sets of Calf raises
Calf Press On The Leg Press Machine
• Seated Dumbbell Palms-Up Wrist Curl
Seated Dumbbell Palms-down Wrist Curl

Saturday & Sunday
Rest

After 6 weeks I will take a week rest I start a new programme.

txl

Add another bicep exercise - hammer curls or inclined curls maybe?

Defo take the full body day out and either split it up or make it a 4 day split as it is.

And put dips at the end of your tricep workout

ray jay

You forgot the calf exercises on leg/calf day!

I'd move Lying Rear Delt Raises to back day, better synergy that way.

txl

Ha and that ^

Whip in some Calf Raises on the Smith Machine

Cryogen

zyzz would approve

siochain

looks like a bit to much to be honest, yeah your 20 and have good recovery, but still..... what are you trying to achieve, what are your numbers on the compound lifts?

For me the 5*5 range focusing on these form the basis for everything and should be spread out over the week, with some conditioning stuff to finish off something like -

front squat
strict press
deadlift
bench press
back squat
pullups

If after going all out on these in a session and you have some energy left do some of the isolated stuff if its ascetics you’re after.

Going off on a tangent here and it’s no reflection on you, I did a free program for a lad I know about 25 and when through it with him on Sunday morning, he could commit to 3 days so I spread the lifts above over the 3 days at 5*5 with a lower and upper body lift each day and finish with a short metcon. Before that for about 6 months he was training on machine weights and said he felt strong and wanted to kick on, he was wondering why was there so little movements in the program and where was the preacher curls cause the were deadly. The same lad could barely balance the empty bar on the bench press and is concerned his arm won’t grow on this program. Mens Health has a lot to answer for.


What am I trying to say !!! Sometimes less is more and the basics are king.

ray jay

OP maybe you should clarify if you're going for aesthetics, strength or something else. The program you've outlined is for bodybuilding, though you can still get very strong by following such a routine.

Brian?

siochain wrote: »

looks like a bit to much to be honest, yeah your 20 and have good recovery, but still..... what are you trying to achieve, what are your numbers on the compound lifts?

For me the 5*5 range focusing on these form the basis for everything and should be spread out over the week, with some conditioning stuff to finish off something like -

front squat
strict press
deadlift
bench press
back squat
pullups

If after going all out on these in a session and you have some energy left do some of the isolated stuff if its ascetics you’re after.

Going off on a tangent here and it’s no reflection on you, I did a free program for a lad I know about 25 and when through it with him on Sunday morning, he could commit to 3 days so I spread the lifts above over the 3 days at 5*5 with a lower and upper body lift each day and finish with a short metcon. Before that for about 6 months he was training on machine weights and said he felt strong and wanted to kick on, he was wondering why was there so little movements in the program and where was the preacher curls cause the were deadly. The same lad could barely balance the empty bar on the bench press and is concerned his arm won’t grow on this program. Mens Health has a lot to answer for.


What am I trying to say !!! Sometimes less is more and the basics are king.

+1 a fine post indeed.

NotExactly

Thanks for the replys guys.

txl wrote: »

Add another bicep exercise - hammer curls or inclined curls maybe?

Defo take the full body day out and either split it up or make it a 4 day split as it is.

And put dips at the end of your tricep workout

Done. Thank you!

ray jay wrote: »

You forgot the calf exercises on leg/calf day!

Silly me.

siochain wrote: »

looks like a bit to much to be honest, yeah your 20 and have good recovery, but still..... what are you trying to achieve, what are your numbers on the compound lifts?

For me the 5*5 range focusing on these form the basis for everything and should be spread out over the week, with some conditioning stuff to finish off something like -

Thank a million. Basically i'm trying to bulk up for Gaa football and also aesthetics. I'm a corner forward if that's any help. However I will be doing as little cardio as possible for the winter. Where would I put strict press into the above programme. I looked up videos of it on youtube. What conditioning stuff could I put in? I squat 100kg for ten reps 3 sets. 35kg dumbells (70kg) flat bench press for 8-10 reps 3 sets. Deadlift 95 kg 8-10 reps 3 sets.

ray jay wrote: »

OP maybe you should clarify if you're going for aesthetics, strength or something else. The program you've outlined is for bodybuilding, though you can still get very strong by following such a routine.

As above. Is failing in the 8-10 rep range a good idea for me?

Brian?

NotExactly wrote: »

Thank a million. Basically i'm trying to bulk up for Gaa football and also aesthetics. I'm a corner forward if that's any help. However I will be doing as little cardio as possible for the winter. Where would I put strict press into the above programme. I looked up videos of it on youtube. What conditioning stuff could I put in? I squat 100kg for ten reps 3 sets. 35kg dumbells (70kg) flat bench press for 8-10 reps 3 sets. Deadlift 95 kg 8-10 reps 3 sets.

I wouldn't try to modify the above program and add in strict press or any other compound. I would scrap it and start again. You should be doing a linear progression strength training program, that plus 'atin steaks will put meat on you.

There are many programs you could choose; starting strength,stronglifts 5x5, Bill Starr power program. All would serve you better than the body part split above.

NotExactly

briankeating wrote: »

I wouldn't try to modify the above program and add in strict press or any other compound. I would scrap it and start again. You should be doing a linear progression strength training program, that plus 'atin steaks will put meat on you.

There are many programs you could choose; starting strength,stronglifts 5x5, Bill Starr power program. All would serve you better than the body part split above.

Thanks for your reply,as you advised i'm going to scrap that program and go with one of the programs you suggested but maybe implement a split program just before the summer. I researched the above programs and a big point made in relation to them was a point that was stated above sometimes less can be more, the reviews were really good for it. I'm goin' to start the following program on Monday, I just need to find out what 1 triple, back off means? & if I should make any tweaks? Thanks also does anybody know exactly how TUT reps work and how I should implement them?


Monday – Heavy Day
Squat – 5 sets of 5
Bench – 5 sets of 5
Deadlift – 5 sets of 5
2 sets of weighted hyperextensions
4 sets of weighted Sit-ups
Calf raises – 3 sets of 8

Tuesday
Rest

Wednesday – Light Day
Squat – 4 sets of 5
Incline Bench – 4 sets of 5
Bent over rows – 4 sets of 5
Sit-ups – 3 sets

Thursday
Rest

Friday - Medium
Squat – 4 sets of 5, 1 triple, back-off
Bench – 4 sets of 5, 1 triple, back-off
Deadlift – 4 sets of 5, 1 triple
Weighted Dips – 3 sets of 5-8
Triceps - Skull crushers 3 sets of 8
Biceps –Incline curls 3 sets of 8

Saturday
Rest

Sunday
Rest

Cryogen

If your a corner forward, you'll need strong arms

I have a thread on boards with my arms workout programme, it will give you gains of 1.5" - 3" in arm thickness within 6 months which is perfect as the GAA season is coming to a close, you will be ready for next year.

Here is the daily routine

3 sets x 6-8 reps standing dumbell bicep curl
3 sets x 6-8 reps hammer curls
3 sets x 6-8 reps preacher curls
3 sets x 6-8 reps seated triceps press
3 sets x 6-8 reps lying triceps bench
3 sets x 6-8 reps single arm tricep extension

NotExactly

Cryogen wrote: »

If your a corner forward, you'll need strong arms

I have a thread on boards with my arms workout programme, it will give you gains of 1.5" - 3" in arm thickness within 6 months which is perfect as the GAA season is coming to a close, you will be ready for next year.

Here is the daily routine

3 sets x 6-8 reps standing dumbell bicep curl
3 sets x 6-8 reps hammer curls
3 sets x 6-8 reps preacher curls
3 sets x 6-8 reps seated triceps press
3 sets x 6-8 reps lying triceps bench
3 sets x 6-8 reps single arm tricep extension

Thanks but I think i'm gonna stick with the 5x5 program. I might implement the above program just before the summer.

For the 5x5 program do ye think i should take a week off every 6 weeks or is the 4 days rest a week enough (I know everyone is different and my body should tell me but i'm just wondering what peoples opinions are. Thanks!