T Nation

Dire Need of a Plan

hi guys, I have been doing the following workout for more than a year now. I have gained strength and some 15 pounds over a period of year and a half.

I like doing compound exercises and supersets to get the cardio effect. I am in a dire need of different workout plan as I have hit a plateau more than a few times. My goal is to keep gaining strength and get the cardio effect by doing compound exercises and supersets.

I would really appreciate any input.

Ist week four sets each and 10 reps
2nd week three sets each and 12 reps
3rd week four sets each and 10 reps
4th week 3 sets each and 6 reps (weight increase)

workoutA:Bench superset with wide pullups,Squat,Dumbell row superset with leg press

workoutB:incline bench superset with bent bar Row , weighted dips with rope row, dead-lifts

workoutC: bar chest pullovers superset with reverse chipups, decline bench superset with cycle position rope row,
super lunge(weighted lunge and stepping on a bench one motion), leg curls

workoutD: dumbbell press supset with close grip pulldowns, front squat, back press(bar) superset with wide pulldowns.

Ist week four sets each and 10 reps
2nd week three sets each and 12 reps
3rd week four sets each and 10 reps
4th week 3 sets each and 6 reps (weight increase)

Id say drop out of your norm youve been stuck on this routine 18 months go something totally different for 4-8 weeks then come back to what you know worked and hopefully with a few more tricks

Phil

There are plenty of workout programs on this site. Pick one :slight_smile:

I’m with Phil. Try doing something completely different from what you’ve been doing, maybe something like 10x3. Also, try adding in some isolation exercises.

Compounds are great, but the isolation exercises will give some attention to some muscle groups that may have been getting under-stimulated. They will also ultimately help increase your compounds in the long run.

Finally, I might suggest going to a split routine. Full body routines are great, but there’s a good chance that your body has adapted to that protocol and switching to a split might shock your body into new growth.

can you guys point me to some threads which i can use to make a new work out plan.

thanks