Starting next monday, August 25th, I am challenging myself to finally put on some mass and gain some strength, but i’m also trying to keep my speed. Right now i am 5’8 and 140 lbs. I always get told i look like i weigh more than that but i still look at the scale and the mirror and see a scrawny 140 pound bitch. My plan is to try and eat between 3,500 and 4,000 calories a day. I have 3 programs wrote out that i will be using, they are kinda a mix between Chad Waterbury and Christian’s programs. I want to gain 15 pounds by christmas and up my weights as much as possible. I wont be doing squats just yet because i am still coming off of a lower back injury in june. I’m totally healthy but i’m going to be sticking to step ups, lunges, 1 and 2 leg back extenstions, natural Glute ham raises, and leg curls. Here are my programs if anybody has any suggestions, please let me know. I will only be lifting on monday wednesday and friday and i will just rotate the days untill 6 cycles are completed which will take 4 weeks.
Phase 1
Day 1
A1- bench press- 10x3, 20X, 1 min rest
A2- pullup- 10x3, 20X, 1 min rest
dips- 1 x max
chin ups- 1 x max
Day 2
Jumping box squat- 8x3, 1 min
1 leg hyperextension- 5x6,40X1,1 min
leg curl- 5x6- 40X1, 1 min
timed hyperextensin- 2xmax in 40sec, 1 min
abs
Day 3
explosive pushup- 8x3- 1 min rest
explosive chin up- 8x3, 1 in rest
incline db press- 5x6, 40X1, 1 min
seated row- 5x6, 40X1, 1 min
Day 4
A1-step up- 10x3, 20X0, 1 min
A2-1 leg back ext- 10x3, 20X0, 1 min
abs
Phase 2
Day 1
incline bench- 5x5- 40X1- 2 min
chin up- 5x5- 40X1, 2 min
timed bench- 3xmax in 40 sec, 2 min
time seated row- 3xmax in 40 sec, 2 min
Day 2
jumping box squat- 8x3, 1 min
GHR- 4x10, 20X1, 2 min
hyperextension- 4x10, 2 min
abs
Day 3
explosive pushup- 8x3, 1 min
explosive chin up- 8x3, 1 min
dips- 4x10, 20X1- 2 min
1 arm row- 4x10, 20X1, 2 min
Day 4
lunge-5x5, 40X1- 2min
1 leg hyperextension- 5x5, 40X1-2min
timed leg press- 3xmax in 40 sec, 2 min
50% 1RM
timed hypers- 3xmax in 40 sec, 2 min
abs
Phase 3
Day 1
bench press- cluster- 5-8 reps-20X1, 30 seconds between reps
pullup- same as bench
A1-incline machine bench- 7x3, 2/1 technique, 50X1 1 min
A2-seated row- same as incline bench
Day 2
jumping box squat- 6x3- 1 min
hack squat- 5x2- 10-0X0, 1min
GHR- same as hack squat
1 leg hyper- same same as hack squat
Day 3
isometric bench- 6x3sec holds, 30sec/sets
isometric pullup- same as bench
ballistic pushup-6x3, 1 min
ballistic chin up- 6x3, 1 min
incline bench- 5x2, 10-0X1, 1 min
chin up- same as incline
Day 4
step up- cluster same as bench on Day 1
leg curl- 7x3, 2/1 technique, 50X1,1min
leg press- same as leg curl
1 leg hypers- 3x8, 20X1, 1 min
abs
Sorry for the long post fella’s but i really value every T-mans opinion and i need all the help i can get as i’ve tried to add mass for like 3 or 4 years now and have been unable to do it. If i feel comfortable with it i’ll slowly start adding in romanian dead lifts, good mornings and then maybe eventually squats. But we’ll just have to play that by ear. And after i cycle through all these routines i’ll prolly just switch the exercises around and go at it again with the same basic routine. Thanks alot guys i really appreciate it.