T Nation

Confused, Training Program on First Cycle


This is my Training…

Monday: Chest / Triceps
Tuesday: Back / Biceps
Wednesday: Shoulder / Traps
Thursday: Thigh / Calves / Abs
Friday: Chest / Triceps
Saturday: Back / Biceps
Sunday: Shoulder / Traps

Chest and Triceps

Incline Dumbbell Press: 4x8
Dumbbell Flyes: 4x8
Flat Barbell Bench Press: 4x8
Decline Dumbbell Press: 4x8
Cable Flyes: 4x8
Closegrip Bench Press: 4x8
Tricep Extensions: 4x8
Tricep Pushdowns: 4x8

Legs and Abs

Squats: 4x8
Leg Press: 4x8
Leg Curls: 4x8
Leg Extensions: 4x8
Calf Raises: 4x8
Crunches: 4x20
Situps: 4x20
Leg Raises: 4x20


Deadlifts: 4x8
Dumbell Rows: 4x8
Bent BB Rows: 4x8
Lat Pulldown: 4x8
T-Bar Row: 4x8
Preacher Curls: 4x8
Barbell Curls: 4x8
Hammer Curls: 4x8

Shoulders and Traps

Shrugs: 4x8
Military Press: 4x8
Seated Behind Press: 4x8
Front Raise: 4x8
Upright DB Rows: 4x8
Reverse DB flys: 4x8
Side Laterals: 7x8

I’ll be doing it on my first cycle i know it has high volume but when on gear it says recovery is quick but my problem is i want to hit 3 big muscle groups twice a week should i do a P/P/L/P/P/L? suggestions and advice please? thank you


how long you been lifting
have you ever done high volume before
how long you plan on running this


im used to high volume… about 3 months then change for another program


how old are you
this is kind of like a guessing game
ex. if i quit work and just trained this set up, it would be less than i do at work and lifting


24 and lifting for 4 years 1st year straight 2nd year stop injured in accident… 3rd and 4th year on and off lately for 8 months im not stopping

Suggest a Routine?

My suggestion is to wait to go on the gear until you absolutely, positively cannot eke out the smallest gain without it; but I have no experience of it myself so I might be wrong.


last 4 years im 135 pounds now im 175 pounds at 20-25% bf


How tall are you? whats your bench and deadlift?


your bodyfat is far too high