T Nation

New Workout Protocol


#1

After ive been on vacation for 3 weeks its time to get back in the gym again. My goals are to gain some mass and strength.

Ive done the linear version of 5x5 before i went on vacation. I want to do this routine for 7 weeks after that i wanna change it up to either FB or a 4x up/lb workout.

Feel free to give some advise or critique if needed. Thanks in advance

My routine

Mon: Upper
Wed: Lower
Fri: Upper
Mon: Lower
Wed: Upper
Fri: Lower
Repeat

Week 1-2: 5x3* - 3x8
Week 3-4: 4x6* - 3x6
Week 4-6: 5x5* - 4x6
Week 7: 2x12
Week 8: off

Upperbody:
Bench Press*
Bent over Row*
Incl bench press
Chin-ups
Biceps
Triceps

Lowerbody:
Squats*
RDL*
Leg Press
Leg Curl
Lunges
Standing calf raises


#2

Looks good to me, keep it up until it stops working.