T Nation

Hypertrophy + Strengh Routine

Hi Guys,

I’ve now managed to get my Sunday Afternoon free and now able to Train the 3 Days at the gym, Sunday - Monday - Tuesday…

I’m still wondering and looking for a Routine that I could do, Just wondering if you Guys have Suggestions or favorites that could work for me in this 3 day Situation that I have…

Cheers,

WS4SB? I am going to try it out and hopefully see why so many people sware on westside style training.

[quote]DF85 wrote:
WS4SB? I am going to try it out and hopefully see why so many people sware on westside style training.[/quote]

WS4SB is great. I’m gaining strength and setting PRs even though I’m losing weight.

WS4SB? Sorry but I dont really know much about West side routine, Could you explain it and hwo it would work with my Sun,Mon,Tue? Any Links to it?

What I was thinking of doing was…

SUN, Pull: Back BI’s
MON, Legs
TUE, Push: Shoulders, Chest. Tri’s

Cheers,

[quote]w-a-t-p wrote:
WS4SB? Sorry but I dont really know much about West side routine, Could you explain it and hwo it would work with my Sun,Mon,Tue? Any Links to it?

What I was thinking of doing was…

SUN, Pull: Back BI’s
MON, Legs
TUE, Push: Shoulders, Chest. Tri’s

Cheers,[/quote]

I don’t think it would. Just google Joe Defranco and click on the westside for skinny bastards III on the right side of the page.

Monday, A.M. �?? Energy System Training (change of direction focus)
Monday, P.M. �?? Max Effort Upper Body Lifting
Tuesday �?? Lower Body Lifting
Wednesday�?? Energy System Training (linear speed focus)
Thursday �?? Repetition Upper Body Lifting
Friday �?? Strongman Conditioning or Sport-specific Drills


Did anybody actually read my post?

I have ( SUNDAY - MONDAY - TUESDAY ) only available for training at the gym! How would this West side work?

Any other ideas?

You could set it up like the original WS4SB
http://www.T-Nation.com/article/bodybuilding/westside_for_skinny_bastards&cr=

Or you could set it up like this just replace DE upper with RE Upper

http://www.elitefts.com/documents/three_days.htm
http://www.elitefts.com/documents/Triumvirate.htm

Like this?

Sunday:
Incline barbell bench
Flat dumbbell bench press
Bent-over Barbell rows
Lat Pull Down
Bent-over dumbbell rear delt flyes
Weighted Swiss ball crunches
Shrugs (Grip Strength + Traps)

Monday:
Squats
SLDL
Hack Squat(Resistance Machine)
Leg Curl
Leg Extension

Tuesday:
Seated Barbell Military Press
One Arm Dumbell Clean
Lateral raises
Barbell Curls
Pull Ups
Bar Pushdowns
Parallel Dips

Week1
ME Upper
DE Lower
RE Upper

Week2
ME Lower
ME Upper
DE Lower

Week3
RE Upper
ME Lower
ME Upper

Week4
DE Lower
RE Upper
ME Lower

Week 5
ME Upper
DE Lower
RE Upper

Just keep rotating like that, I don’t like having 2 ME days in a row but it seems like the only option.

Taking in consideration! Thanks,

Any more opinions?

I’m going for Push, Pull and Legs…Just needing to sort the exercises.

I’ve got two here, What are your opinions and which one would you choose?

Routine 1 - 5x5

DAY 1 ---- PULL
Power Cleans
Bent Over Rows
Barbell Curls
Chins

DAY 2 ---- LEGS
Back Squats
Barbell Stiff Leg Deadlifts
Calf Raises (3x12)
ABS

DAY 3 ---- PUSH
Flat Barbell Bench Press
Military Press
Tricep Dips or Close Grip Bench Press

Routine 2 -

Day 1 (PUSH)
Flat Barbell Bench Press 3x8
Shoulder press 4x8
Lateral Raises 3x8
Dips 3x10
Tricep Extension 3x8

Day 2 (LEGS)
Squats 4x8
Leg press machine 3x8
leg extension 3x8
leg curls 3x8
Calf raises 3x12

Day 3 (PULL)
Deadlifts 4x6
One arm dumbbell bent over row 3x8
Lat pull downs 3x8
standing barbell curls 3x8
hammer curl 2x8

I’m going to go for the 5x5 I’ve put above,

Anyone want to feedback on it? modifying or anything?

Personally instead of a push pull split, I would opt for an upper lower split. And do something like

Upper day one
Bench
Bent over rows(dumbell rows work too)
Rear delt exercise(i like seated dumbell “powercleans”)
Standing Barbell curl
Shrug of some sort

Other upper day
Dips
Chins
Shoulder press
seated incline curl
shrug of some sort

If your calves are at all lacking, I would train them twice a week at the end of your upper day, instead of once on your lower day.

I like do do deadlifts on lower days, so I would personally switch them out with squats.

I don’t like how many sets for quads you are doing on leg day, if you’ve already done 56 reps via squats/leg press, I would drop the leg extensions. Just hit the squatting hard.

It seems like youre doing about half as much upper body pulling as you are pushing, I would try to correct that a bit.

What I would do for your lower day is

Squats
Leg press machine
Romanian deadlifts
Hamstring curls

Rotated with
Deadlifts
Leg Press
Lunges
Hamstring curls

If it were me, I would just bump up the volume on squatting and drop leg pressing, or bump up the volume on rdls and drop hamstring curls, but it seems like you would want to switch exercises a bit more.

Take what I said with a grain of salt, I havn’t really been in this very long, and I probably don’t know what I’m talking about. Its just what I would change as far as the workout, you may hate it and thats fine.

Thanks for the feedback, All opinions are welcome, were all entitled to them.


I’m happy with this I think, 4 Pulling 4 Pushing for Upper body, 5x5, 8-12 Week Cycle and all exercises will change to matching exercises working the same muscle group.

Sunday 5x5
Power Cleans
Bent Over Rows
Barbell Curls
Chins

Monday 5x5
Back Squats
Barbell Stiff Leg Deadlifts
Calf Raises (3x12)
ABS

Tuesday 5x5
Flat Barbell Bench Press
Military Press
Incline Lying Lateral Raise (Rear Delts)
Tricep Dips or Close Grip Bench Press


Thanks,

I done the Pull workout yestaurday, I felt pumped at the time but this morning I’m fine, no stiffness or DOMS, I worked at 80% just for the record.

Maybe because I’ve done higher volume before for 8reps ?

Pushing today as I had a football match on Sunday which went into Extra Time so that was enough for next few days still sqauting…

Trial and Error…