stats : 5’9 195lbs (in the morning after a sh!t), training for about 3 years
goal : back and chest mass
Diet : 3600 Calories from mostly whole foods
Program : 2 on 1 off
Day 1 : Heavy Push
Squats 5x5-7
Flat BB Bench 5x5-7
Military Press 5x5
Weighted Dips 3-4x5-8
Day 2 : Moderate Pull
SLDL 3x8-10
Wide Grip Pull Up 3x8-10
DB Row 3x8-10
Close Grip Pulldowns 3x8-10
Hammer Curls 3x8-10
Side Laterals superset with facepulls 2x12
Abs
Day 3 : Off
Day 4: Moderate Push
Leg Press 3x8-10 or Front Squats 3x8-10
Incline DB Press 3x8-10
DB Shoulder Press 3x8-10
DB Fly 2x-12
Skull Crushers 3x8-10 (on a BB)
Leg Press Calf Extensions 2-3x10-12
Day 5 : Heavy Pull
DL (conventional) 5x5
Weighted Chins 3-4x 5-8
BB Row 4x5-7
BB Curl 3-4x5-8
Leg Curls 2-3x12
Abs
Looks real good to me man. On your moderate days, you could go even higher on the reps maybe. Instead of sets of 8-10, you could do 12-15. Changing that up might stimulate more muscle growth because you would constantly be switching from relatively low (5-8) reps to higher (12-15) creating a different type of stress more often.
[quote]Tiribulus wrote:
Oh to be young again.[/quote]
The stupidity? Anyone using any serious weight is going to rape themselves doing deads the day after squats or leg press twice a week. I’m 17 and wouldn’t try that.
Dr. Darden always suggested doing pullovers after squats and doing squats last is a suggestion of Dorian yates. Squat is a push off the floor, and pullover you get it, maybe that could help to edit Day 1. Good for the lats and chest as well.
Day 1 : Heavy Push
Squats 5x5
Flat BB Bench 5x5
Military Press 5x5
Weighted Dips 3-4x5-8
Calf Raises 3x8-10
Day 2: Rest
Day 3 : Moderate Pull
SLDL 3x8-12
Wide Grip Pull Up 3x8-12
DB Row 3x8-12
CG Pull Downs 3x8-12
Hammer Curls 3x8-12
Leg Curls 2-x12
Abs
Day 4: Moderate Push
Leg Press 3x8-10 or Front Squats 3x8-12
Incline DB Press 3x8-12
DB Fly 2x-12
Side Raises superset with rear delt 3x10-12
Skull Crushers 3x8-12 (on a BB)
Calf Raises 2-3x10-20
Day 5 Rest
Day 6 : Heavy Pull
DL (conventional) 4x5 (ramped)
Weighted Chins 3-4x 5-8
BB Row 4x5-6
BB Curl 3-4x5-8
Abs