T Nation

Getting Back and More, Serious Transformation Coming


I’m 22 6’ 165 lbs, 10%BF. I was much more muscular and stronger a few years ago and I gave up on lifting frequently. Trying to get back into it and I want to go as hard as possible and get the most results in the shortest time.

Not sure where I am now for lifts, I’m starting the workout tonight.

Target Gains for 6 weeks on major lifts for 5RM by 5/6/12:
Squat +60 lbs
Deadlift +60 lbs
Press +30 lbs
Bench +30 lbs
Bent over row +30 lbs
Weight +6-10 lbs

Here is my workout, lot of shorthand but you can get the idea of it.

Monday exercise work
Squat 3x5
Bench 3x5
Incline 3x5
Power Clean 5x3
Slow Crunches 5,5,5


Light Squat 3x5
Overhead Press 3x5
Deadlift 1x5
Pullups 3 (don’t fail)
Preacher Curls 3x5
Wrist Grips 3x5 (both)


Squat 3x5
Bench 3x5
Arnold Press 3x5
Weighted Dips 3x5
Tricep Extensions 3x5
Slow Crunches 5,5,5

Bent Over Rows 3x5
Pullups 3 (don’t fail)
Shrugs 3x5
Lat Raises 3x5
BB Curls 3x5