T Nation

12 Week Plan of Attack

Hey everyone, a little background info first, I’m 5’8 190 pounds at about 8% bodyfat. Been training for about 3 years now, but only seriously for the past two. Goal of this little workout plan is mass and strength. Feedback, changes you’d make or any tips would be appreciated. Thanks.

Front Squat 5x5
Bench Press 4x6
Bent-Over Row 4x6
Skullcrushers 3x8
Alternating Dumbbell Curls 3x8
Standing Calf Raises 5x6

Deadlift 6x4
Incline Dumbbell Bench Press 5x10
Weighted Chin-Ups 5x10
Barbell Lunges 3x8
Overhead Dumbbell Extensions 4x6
Barbell Curls 4x6
Seated Calf Raise 5x5

Back Squat 3x15
Decline Press 3x15
Seated Rows 3x15
Reverse Hypers 4x8
Tricep Pushdowns 3x12
Incline Curls 3x12
Standing Calf Raise 4x12

Planning to do some light shoulder presses at home every day as per dan John’s Gable Method, as my shoulder strength sucks. Also might include some rotator cuff and neck work at home each day.

Looks arite to me if you can only go to the gym 3 times a week. If you can go more, yu’d be better of with some kind of split.