T Nation

My Plan

this plan is for size and strength only. if you so wish to add cardio to it then more power to you. this is a rough one and I’m asking for advice and things that can be added or adjusted for exercises, coaches, personal trainers and anyone with a good background on killing your body feel free to comment

Workout routine:
Everything is 5 sets 7 reps heavy weight save bench, dead and reg squats. Those are 5 sets 3-5 reps heavy, rep days are 5 sets 12 reps with mod weight

Monday: legs, abs
Squat, front squat, leg press, leg curl, calf raises
Curl ups, bicycles, seratus crunches

Tuesday: chest, bi�??s tri�??s
Bench press, 1-armed db bench, pec deck, dips with vest
2 arm curl, hammer curl, concentration curl, reverse curl
tricep extension, overhead press to head and up only, close grip bench, kickbacks

Wednesday: dead-lifts and back
Dead-lifts
Bent-over rows, 1 armed db rows, trap shrugs, pulldowns

Thursday: shoulders
Shoulder press, front raise, side raise, back raise/ behind back rows, cleans

Friday: high reps for legs and chest (8 to 12 reps moderate weight for 5 sets
See above for leg and chest days

Saturday: bodyweight & abs
Pushups, pull-ups, body squats,
Plank, side plank, serratus twist, curlups

attached is a picture of me now. 5 foot 7, 150 pounds

[quote]lil_diesel90 wrote:
this plan is for size and strength only. if you so wish to add cardio to it then more power to you. this is a rough one and I’m asking for advice and things that can be added or adjusted for exercises, coaches, personal trainers and anyone with a good background on killing your body feel free to comment

Workout routine:
Everything is 5 sets 7 reps heavy weight save bench, dead and reg squats. Those are 5 sets 3-5 reps heavy, rep days are 5 sets 12 reps with mod weight

Monday: legs, abs
Squat, front squat, leg press, leg curl, calf raises
Curl ups, bicycles, seratus crunches

Tuesday: chest, bi�??s tri�??s
Bench press, 1-armed db bench, pec deck, dips with vest
2 arm curl, hammer curl, concentration curl, reverse curl
tricep extension, overhead press to head and up only, close grip bench, kickbacks

Wednesday: dead-lifts and back
Dead-lifts
Bent-over rows, 1 armed db rows, trap shrugs, pulldowns

Thursday: shoulders
Shoulder press, front raise, side raise, back raise/ behind back rows, cleans

Friday: high reps for legs and chest (8 to 12 reps moderate weight for 5 sets
See above for leg and chest days

Saturday: bodyweight & abs
Pushups, pull-ups, body squats,
Plank, side plank, serratus twist, curlups

attached is a picture of me now. 5 foot 7, 150 pounds
[/quote]

Ok, where the hell do I begin.

Well, first off, you are doing biceps the day before back, so when you come to do back your effort on those lifts are going to be hindered due to your fatigued biceps.

Second, why are you doing an extra day specifically for legs and CHEST? I can tell you now from personal experience that training chest in a higher ratio than your back WILL lead to imbalances and problems with your shoulders.

What is the point of bodyweight & abs on a saturday? If you want to do pull ups incorporate them into your back day or an upper body day. The abs can be added in on the end of a shoulder workout.

Also, why are you clumping arms with a bigger muscle group like chest, when you could put them in with a smaller muscle group such as shoulders, or split them up entirely.

Here are some splits that would work for you:

Monday: Chest, biceps
Tuesday: Lower body
Wednesday: OFF
Thursday: Back, abs
Friday: OFF
Saturday: Shoulders, triceps, abs
Sunday: OFF

or…

Monday: Chest, biceps
Tuesday: Quads, calves, abs
Wednesday: OFF
Thursday: Shoulders, triceps
Friday: OFF
Saturday: Back, hamstrings, abs
Sunday: OFF

Now onto each individual workout in itself:

Legs:
Squat, Front Squat, Leg Press, Leg Curl, Calf raises.

Why are you doing 2 squat variations? It is pointless and an unecassery increase of volume. Leg curl seems to be thrown in as an afterthought. Remove front squat and add in another hamstring exercise. Are you unaware that hamstrings are one of your most important muscle groups? They make you stronger, faster and more agile.

Note: I find it alot easier to recover if I do Squats and Deadlifts on seperate weeks. Maybe you could alternate Squats with Deadlifts on your leg day, rather than doing deadlifts on back day.

Romanian deadlifts are also a great exercise for your hamstrings, and are less taxing to your body than convential deadlifts.

Chest, Bi’s, Tri’s:
Bench press, 1-armed db bench, pec deck, dips with vest
2 arm curl, hammer curl, concentration curl, reverse curl
tricep extension, overhead press to head and up only, close grip bench, kickbacks

You are doing two variations of a flat bench press, again, pointless increase of volume. Replace one of these with an incline chest exercise.

Also, dips with vest, is this really necassery, I would say you could keep it here considering you are doing triceps as well, but you are doing FOUR other triceps exercises.

The 8 exercises of arms are pointless, you would benefit just as much from if you were to do 4 exercises. This isn’t including what I said above about splitting your arms up onto other days.

Deadlifts and back:
deadlifts
bent over rows, 1-arm db rows, trap shrugs, pulldowns

Read the note I said about deadlifts and squats in the same week, not saying you should follow that but something to consider.

The exercise choice here looks good, but you are neglecting your lats, you only have one lat focused exercise and it as the end of your workout. You should possibly remove shrugs since you are doing deadlifts, and alternate between a row and a pull up/down variation to work mid-back and lats equally.

Shoulders:
Shoulder press, front raise, side raise, back raise/ behind back rows, cleans

Cleans should be at the start of the workout since they are the most demanding exercise you have listed here. There is no point doing a front raise if you are doing shoulder press as well, as the shoulder press involes the front deltoid significantly. Behind the back rows are essentially a trap exercise. Either train traps with your back, or shoulders, make up your mind.

high reps for legs and chest:

Fucking pointless unless your legs are lacking. Again, working chest in a higher ratio to your back will spell bad news for your shoulders in the long run, unless your back is already significantly developed.

bodyweight & abs:
Pushups, pull-ups, body squats,
Plank, side plank, serratus twist, curlups

Again, pointless, add the abs in after a shoulder day, do body squats, push ups to warm up for legs/chest, put pull ups in on back day.

Your volume: It is way too much. The general population will grow well on 9-12 sets per body-part, you for example are doing 30 sets for shoulders! Fuck that.

Overall, your workout is complete and utter trash.

Stick with a split like I suggested, include a variety of rep ranges:

6-8 on your main lifts: squat/deadlift, bench press, row variation, shoulder press, barbell curl, tricep pusdown

8-10 on your secondary lifts: incline bench, db rows, leg press, lateral raise, other bicep/tricep exercises.

10-12 on your other minor lifts: rear delt flyes, pec deck, calf raises, leg extensions etc.

Do no more than 2-4 exercises per bodypart, so:
4 exercises for back, chest, quads
3 exercises for delts, hams
2 exercises for arms, calves, abs

And I would recommend against going over 16 sets per bodypart a week.

thank you for the info. again, I am still in school. we have a very slack freeweight selection. only flat bench at our disposal, and much of the money the athletic department recieves goes to things like biking equipment and machines. we have a squat rack that aint even nailed into the cement ( yes they make such nails that go through concrete. there is a 22 shell behind them) other than that my legs are in fact lacking and I will take something else up in the way of upper back development.

thank you, I will not rant and rave or ragg at you like most who ask for opinions and then get flustered when they find that somebody else is opinionated and probably more knowledgeable than they are on their own program. if I could help it, I would go somewhere with a professional gym or a fitness coach to train me, none of these local idiots or athletic directiors. maine is not kind to those who are fond of weights and in need of guidance. I have some revision to do.

alright, revised, bettered to my knowledge and liking and fits my schedule. I cannot lift on weekends so I took out the bodyweight things and abs on the weekend. everything has at least one day to rest before it is touched again. and sorry but I"m sticking with my rep range and dropping a set apiece so it’s 4 sets each, no group has over 4 exercises. it should be decent, enjoy.

4 sets 5 to 7 reps for norm and 4 sets 3 to 5 reps for the three big lifts. each heavy as possible with correct form and stick with weight until all reps are in good form, then increase poundage. First sets may be good, continue in each set until you perform an incorrect rep. done for that set. Wait till next round. 1 min breaks between sets.

Monday: chest, bicep
Bench press, incline press, flyes
Bar curl, reverse curl, hammer curl

Tuesday: legs, abdominals
Squat alt with dead-lift each week, leg press, glute ham raise, calf raise
Crunches, serratus crunch, side planks

Wednesday: back, triceps
Bentover rows, 1 armed db rows, lat pull-down, chin-ups
Overhead press, dips, tricep extension

Thursday is off!

Friday: shoulders, abdominals
Cleans, seated shoulder press (not standing because of abdominals), side raises alt with front raises every other week, back raises.
Same as Tuesday abdominals

[quote]lil_diesel90 wrote:
alright, revised, bettered to my knowledge and liking and fits my schedule. I cannot lift on weekends so I took out the bodyweight things and abs on the weekend. everything has at least one day to rest before it is touched again. and sorry but I"m sticking with my rep range and dropping a set apiece so it’s 4 sets each, no group has over 4 exercises. it should be decent, enjoy.

4 sets 5 to 7 reps for norm and 4 sets 3 to 5 reps for the three big lifts. each heavy as possible with correct form and stick with weight until all reps are in good form, then increase poundage. First sets may be good, continue in each set until you perform an incorrect rep. done for that set. Wait till next round. 1 min breaks between sets.

Monday: chest, bicep
Bench press, incline press, flyes
Bar curl, reverse curl, hammer curl

Tuesday: legs, abdominals
Squat alt with dead-lift each week, leg press, glute ham raise, calf raise
Crunches, serratus crunch, side planks

Wednesday: back, triceps
Bentover rows, 1 armed db rows, lat pull-down, chin-ups
Overhead press, dips, tricep extension

Thursday is off!

Friday: shoulders, abdominals
Cleans, seated shoulder press (not standing because of abdominals), side raises alt with front raises every other week, back raises.
Same as Tuesday abdominals
[/quote]

Looks good, now I would just alternate the ordering of your exercises on back day, suggestion:
Bent over rows, chin ups, 1 armed db rows, lat pull-down.

So when you get to the exercises that focus on your lats you are not so tired.

For your abdominal workout, I would consider thinking about back extensions, weighted or high-rep bodyweight, to counter act the trunk flexion you are doing from the crunches which can lead to kyphosis.

You could also look around the site about different ab workouts, which focus on avoiding any movement patterns that can harm you over time.

Thank you. I just did back yesterday and am enjoying the tenderness. bentover rows were strong all the way through with 105, I’m increasing next week. pullups could use some work, 1 armed db rows are easy as always. the school’s heaviest db is 50 pounds and I easily curl/row that with one arm. I hate school equip. the lat pulldowns were good as well, 120 for the full 4 sets of 7 and I’m smart enough to know that it’s not a good rep unless you try and squeeze your shoulder blades together so to speak (this works the lower traps?).

triceps went well also. I"m thinking of adding nose busters into that portion. probably after the over heads.

as far as abs go, I’m spending most of the day in school looking around the site for a program on them or a motley array of abdominal exercises to toss together that will attack the serratus, abdominals, obliques and lower back. I should change it to core instead of abdominals.

I’ll go with this program for 3 months, then switch to a program that will shock myself into growing again by dropping some weight on all the exercises, going 4 sets of 10 reps with 10 second breaks between them. or my next best bet that is much more appealing would be a functional strength approach. oldschool training with the splitting maul and yellow birch for my back, shoulders and biceps. chopping trees down with an axe on my property for my abs as it’s a strike coming from the side. these will be every other week to not kill me.

triceps is military pressing a log, legs will be running, and pushing/ pulling vehicles or squatting logs. I’ll stick with the pushing/pulling though, even weight distribution. logs aren’t even all the way across. I live in the boon docks and the local fuzz don’t care what we do or how odd we look long as we don’t damage property and keep from hurting others. forearms and entire upper body will be getting a 3 inch rope and tying it off waay up in a tree with some knots in it for stop points to not drop and climbing my ass off.

I meant oldschool and definitely have the means for it. if this doesn’t shock things back into growth then I don’t know what will. it’ll give me plenty o cardio as well.

Your program, the one you first had in mind, is near enough identical to the “Training Behind bars” article, with the big guy.

You will be able to find the article, by searching for it, but I assume that it where you got the programe from right?

yes, I got the first program from that and added exercises to the days. or the rep scheme came from there anyway, things have been changed since and will yield more results for me hopefully.

I almost never respond to “critique my plan” type posts, but here’s one final suggestion: in your updated plan, why not do chest/back Monday and bis/tris Wednesday? This gives you several advantages.

  1. The agonist/antagonist effect.

  2. All heavy compounds are early in the week, when you are at your peak.

  3. A chest/bi and back/tri split is neither ag/antag nor splitting via push/pull. I don’t see the advantage. I’m not saying it’s wrong, many people do it, but I think there are better ways IMO.

    So why did I respond to this one? Adding in the above change makes your split damn near what I do.

[quote]lil_diesel90 wrote:
yes, I got the first program from that and added exercises to the days. or the rep scheme came from there anyway, things have been changed since and will yield more results for me hopefully.[/quote]

Can’t really argue with you for been interested in what that guy does, he comes across as a beast!

Doubleh makes sense, but training isn’t a team game, it’s what works for you, and not what works for someone else.

So see if you can cope with training 2 big muscle groups like chest and back together, trianing with full intensity, if you can all is good. If not just make a little tweak.

I see what doubleh is getting at with it. Only trouble with that is I go to school, have an hour and a half max to get my workouts done after it adn then have to go home and start in on the chores (splitting wood, feeding the sheep, cleaning up the bruch, etc). I"m busy. and I"m looking for a job as well, school is out soon and I want fulltime so I can get some cash stashed away.

I’ve trained like that before and yes it worked fine, however I was jobless last summer and don’t plan on going the same path again this summer.

[quote]lil_diesel90 wrote:
I see what doubleh is getting at with it. Only trouble with that is I go to school, have an hour and a half max to get my workouts done after it adn then have to go home and start in on the chores (splitting wood, feeding the sheep, cleaning up the bruch, etc). I"m busy. and I"m looking for a job as well, school is out soon and I want fulltime so I can get some cash stashed away.

I’ve trained like that before and yes it worked fine, however I was jobless last summer and don’t plan on going the same path again this summer.[/quote]

?? Not sure what the trouble is. 1 1/2 hours is more than enough time, unless you are implying you’d be too wiped afterwards to do chores.

[quote]doubleh wrote:
lil_diesel90 wrote:
I see what doubleh is getting at with it. Only trouble with that is I go to school, have an hour and a half max to get my workouts done after it adn then have to go home and start in on the chores (splitting wood, feeding the sheep, cleaning up the bruch, etc). I"m busy. and I"m looking for a job as well, school is out soon and I want fulltime so I can get some cash stashed away.

I’ve trained like that before and yes it worked fine, however I was jobless last summer and don’t plan on going the same path again this summer.

?? Not sure what the trouble is. 1 1/2 hours is more than enough time, unless you are implying you’d be too wiped afterwards to do chores. [/quote]

yeha pretty much. splitting yellow birch aint fun. too stringy and I aint smart enough to start using the maul and wedge rather than just the splittin maul