T Nation

Help With Workout

Hi I need some opinions regarding my workout split:

Day 1
Flat/Incline Bench 10, 8, 4-6, 10
Flat/Incline DB Press 10, 8, 8, 6
Decline DB Press 10, 8, 8, 10-12
Incline Flye 12-15, 10-12, 8-10

Standing Calf Raise 5 x 12-20
Seated Calf Raise 4 X 10-15

Day 2
Back Squat 10, 8, 6, 4-6, 12-15
Leg Press 12, 10, 8, 6-8
Hack Squat 10, 10, 8
Leg Extension/DB lunge 3 x 8-10
Leg Curl 4 x 8-15
Romanian Deadlift 15, 12, 8-10, 6-8

Day 3
Smith Machine/Barbell Press 10, 8, 6, 10
Wide Grip Upright Row 10, 8, 6-7, 10
Lateral Raise/Bent Lateral Raise 4x8-12
Lateral Raise/Bent Lateral Raise 4x8-12

Seated Calf Raise 20, 15, 12, 8-10
Smith Machine Calf Raise 4x10-15

Day 4
Barbell Row 10, 8, 6-7, 10-12
Pullups 3x6-10
Deadlifts 10, 8, 6-8, 5-6
Pulldown/Wide Grip Cable Row 4x8-12

barbell Shrugs 3x10-15
DB shrugs 3x10-15

Wrist Curl4x10-25

Day 5
Close Grip Bench 10, 8, 6, 12
Overhead Extension 10, 8, 7-8, 12
Pressdown 4x 10-15
Barbell Curl 10, 8, 6, 10
Incline Curl 3x 8-15
Spider Curl or Hammer curl 3x10-15
Reverse Barbell Curl (Forearms) 4x10-15

I eat 6 meals a day and lots of healthy fats and carbs. I am 5 8 about 151 pounds and eat more than 3000 calories a day. seems to be working but slowing down progress. I eat lots of Eggs (2 whole JUMBO eggs and 5-6 whites), Chicken breast, Steak, Tuna, Optimum powder, oatmeal, bread, rice, etc. So how does my workout sound? any suggestions? Mass is my main goal and BIG CALVES!!


Workout and diet looks good dude. Maybe superset your bi’s with ur tri’s, so combine 2 of the excercises from each muscle group. Should give you some crazy pump. Will also save you some time in the gym.

Also, make sure your rest periods are 1-2 mins. I found that when I reduced my rest periods I get far more burn in the muscle. Throw some drop sets in to increase the burn and pump. Im still finding out what works for me too, so just advising with what has worked for me…Goodluck bro

Your workout looks to me like something that came out of muscle and fitness. I have had a lot of success in the past with CT’s OVT and CW’s 10X3 stuff for size and strength. I also think you need to eat more like 4000-5000 calories if you’re serious about putting on mass.

Good luck with the calf size, it’s a difficult journey. Try walking around on your toes all day.

Just do it and report your success or failure with the program in 4-6 weeks.