Rate My Workout

Bigger Stronger Leaner Competitive Bodybuilding
1

I read a lot of workouts and articles and found these 2 but still don’t know what to chose this is the first rutine:

Monday
Full Squats ? 4 Sets x 8-12 Reps
Romanian Deadlifts ? 4 Sets x 8-12 Reps
Bench Press ? 4 Sets x 8-12 Reps
Pendlay Bent Over Rows ? 4 Sets x 8-12 Reps
Superset: Dumbbell Curls/Skull Crushers ? 3 Sets x 8-12 Reps
Abdominal Superset (Russian Twists, Twisting Sit-Ups) ? 3-4 Sets x 8-12 Reps

Wednesday
Military Press ? 4 Sets x 8-12 Reps
Pull-Ups ? 4 Sets x 8-12 Reps
Dips ? 4 Sets x 8-12 Reps
Bent Over Rows ? 4 Sets x 8-12 Reps
Superset: Barbell Shrugs/Lateral Raises ? 4 Sets x 8-12 Reps
Calf Raises ? 3-4 Sets x 8-12 Reps

Friday
Split Squats ? 4 Sets x 8-12 Reps
Snatch-Grip Deadlifts ? 4 Sets x 8-12 Reps
Incline Bench Press ? 4 Sets x 8-12 Reps
Chin-Ups or Pendlay Bent Over Rows ? 4 Sets x 8-12 Reps
Superset: Reverse Curls/Skull Crushers ? 3 Sets x 8-12 Reps
Abdominal Superset (Weighted Sit-Ups, Leg Raises) ? 3-4 Sets x 8-12 Reps

Week 5 (Deloading) Rest Intervals - 2 Minutes

Monday
Full Squats ? 2 Sets x 8-12 Reps
Romanian Deadlifts ? 2 Sets x 8-12 Reps
Bench Press ? 2 Sets x 8-12 Reps
Pendlay Bent Over Rows ? 2 Sets x 8-12 Reps
Superset: Dumbbell Curls/Skull Crushers ? 2 Sets x 8-12 Reps
Abdominal Superset (Russian Twists, Twisting Sit-Ups) ? 3 Sets x 8-12 Reps

Wednesday
Military Press ? 2 Sets x 8-12 Reps
Pull-Ups ? 2 Sets x 8-12 Reps
Dips ? 2 Sets x 8-12 Reps
Bent Over Rows ? 4 Sets x 8-12 Reps
Superset: Barbell Shrugs/Lateral Raises ?2 Sets x 8-12 Reps
Calf Raises ? 2 Sets x 8-12 Reps

Friday
Split Squats ? 2 Sets x 8-12 Reps
Snatch-Grip Deadlifts ? 2 Sets x 8-12 Reps
Incline Bench Press ? 2 Sets x 8-12 Reps
Chin-Ups or Pendlay Bent Over Rows ? 2 Sets x 8-12 Reps
Superset: Reverse Curls/Skull Crushers ? 2 Sets x 8-12 Reps
Abdominal Superset (Weighted Sit-Ups, Leg Raises) ? 3 Sets x 8-12 Reps

Weeks 6-9 (Heavy Loading) Rest Intervals - 1 Minute

Monday
Full Squats ? 5 Sets x 6-8 Reps
Romanian Deadlifts ? 5 Sets x 6-8 Reps
Superset: Bench Press/Pendlay Bent Over Rows ? 5 Sets x 6-8 Reps
Superset: Dumbbell Curls/Skull Crushers ? 4 Sets x 6-8 Reps
Abdominal Superset (Russian Twists, Twisting Sit-Ups) ? 4 Sets x 8-10 Reps

Wednesday
Superset: Military Press/Pull-Ups ? 5 Sets x 6-8 Reps
Superset: Dips/Bent Over Rows ? 5 Sets x 6-8 Reps
Superset: Barbell Shrugs/Lateral Raises ? 5 Sets x 6-8 Reps
Calf Raises ? 4 Sets x 6-8 Reps

Friday
Split Squats ? 5 Sets x 6-8 Reps
Snatch-Grip Deadlifts ? 5 Sets x 6-8 Reps
Superset: Incline Bench Press/Chin-Ups or Pendlay Bent Over Rows ? 5 Sets x 6-8 Reps
Superset: Reverse Curls/Skull Crushers ? 4 Sets x 6-8 Reps
Abdominal Superset (Weighted Sit-Ups, Leg Raises) ? 4 Sets x 8-10 Reps

Week 10 (Deloading) Rest Intervals - 1 Minute

Monday
Full Squats ? 2 Sets x 8-12 Reps
Romanian Deadlifts ? 2 Sets x 8-12 Reps
Bench Press ? 2 Sets x 8-12 Reps
Pendlay Bent Over Rows ? 2 Sets x 8-12 Reps
Superset: Dumbbell Curls/Skull Crushers ? 2 Sets x 8-12 Reps
Abdominal Superset (Russian Twists, Twisting Sit-Ups) ? 3 Sets x 8-12 Reps

Wednesday
Military Press ? 2 Sets x 8-12 Reps
Pull-Ups ? 2 Sets x 8-12 Reps
Dips ? 2 Sets x 8-12 Reps
Bent Over Rows ? 4 Sets x 8-12 Reps
Superset: Barbell Shrugs/Lateral Raises ?2 Sets x 8-12 Reps
Calf Raises ? 2 Sets x 8-12 Reps

Friday
Split Squats ? 2 Sets x 8-12 Reps
Snatch-Grip Deadlifts ? 2 Sets x 8-12 Reps
Incline Bench Press ? 2 Sets x 8-12 Reps
Chin-Ups or Pendlay Bent Over Rows ? 2 Sets x 8-12 Reps
Superset: Reverse Curls/Skull Crushers ? 2 Sets x 8-12 Reps
Abdominal Superset (Weighted Sit-Ups, Leg Raises) ? 3 Sets x 8-12 Reps

The 2nd rutine is

Day 1 - Chest, Triceps, Delts:

3 x 10 Bench press
3 x 10 Close-grip bench press
3 x 10 Incline bench press
3 x 8 Dumbbell flyes
3 x 8 Skull crushers
3 x 10 Tricep extensions
2 x 15 Front dumbbell raise
2 x 15 Side dumbbell raise

Day 2 - Rest:

Day 3 - Biceps, Back, Traps, Forearms:

3 x 10 Barbell curls (try wide and close grips too)
3 x 10 Concentration curls
3 or 4 sets of pullups to failure (if you can do them)
3 x 10 Lat pulls
3x 10 Bent-over Rows
3 x 10 Wrist curls
3x 10 Barbell shrugs
4 x 6,8 Calf raise machine shrugs

Day 4 - Rest:

Day 5 - Quads, Glutes, Hamstrings & Calves:

3 x 10 Squats
2 x 10 Barbell deadlifts
3 x 10 Leg press
2 x 10 Leg extensions
3 x 10 Calf raises
2 x 10 Barbell lunges
2 sets Farmer’s walk

Day 6 - Rest.

Day 7 - Rest.

I like this rutine more but I still need your opinion. The1 workout or the 2nd

2

22

Your workout is ok. Looks like your wanting to get ripped more than strong. I tend to go the other way so take it for what it is. I’m a little concerned thar doing the same workout 12 times in without much variation will not provide you with as much growth as you would like. I am also a big proponent of heavy squats for growth. 12 reps on squats don’t do a whole lot to make me gain size. 3 heavy reps seem to.

One issue I have seen in this site too is your technique. A lot of guys are using powerlifter technique to get a bodybuilder body. If you want to get ripped hit some Oly and Front squats and stay away from power squats. Same with other lifts, keep your form strict. If you aren’t feeling fried in the chest after bench, you need to adjust it.

Last but not least. You have a lot of exercises/sets/reps there. Unless you are hittng the gym twice a day or for 3 hours at time you will find it real hard to get those all done well. 4-6 exercise. Keep it simple.

3

I always felt that these rutiens are complicated and I always used to tain as a powerlifter but now Im looking for some mass.

Sat

Chest and bic’s

Chest 3 exer: 4sets-4sets-3set

bic’s 3 or 2 exer: 3sets 10,6,6

Mon

Back-tric’s-

Wed

Legs-Shoulders-Traps

Most of the sets well be 3 and for 10 to 6 reps thats it and the rest days well be cardio.

Do you think this rutine is better?

4

set rep scheme looks better to me, split looks poorer to me.
One of my favorite movie quotes comes from Robert Deniro in Ronin, “You go with what you know”. You say you have trained in apowerlfiting style before. Keep that as a baseline. Now manipulate it to be a little more balanced and change the set rep scheme. Your new set rep scheme looks ok. I’m say anything in which you ar e between about 70 and 90% 1rm max for a total of 20-40 reps. Break it up how you like.

Drop the usual PL thing of dooing only the three lifts and find a better split (or go full body each day since you only train thrice a week). So maybe you do Squat(lowerbody) day and chest(upperbody)day with an accessory day(abs, arms, calves, odds and ends) thrown in. Or train four days a week and do a heavy day and rep day. Heavy day is like 20 reps at 85-90% 1rm and do light day of 40-50 reps 70-80% 1RM. Do upper v lower body. That should give yo some ideas.

Your program isn’t bad, you can go with it and you shouldn’t cause any harm. Those are just my thoughts. Make sure you temper your program toward things you enjoy and want to do week in and week out.