I’d like to by around 200 pounds by X-mas, I’m at 185 now.
Day 1,4 - lower body
Day 2,6 - upper body
Day 3,5,7 - recover
Lower body rotate b/t the following workouts:
Squats 5 sets of 8 reps
Stiff Leg Deadlifts 4 sets of 10 reps
Deadlift 5 sets of 6 reps
Front Squat 4 sets of 10 reps
2min rest b/t work sets
Upper Body rotate b/t the following workouts:
Hang Power Clean + Push Press 4 sets of 8 reps
Bent Barbell Row 3 sets of 10 reps
Dips 3 sets of 10 reps
Chins 4 sets of 8 reps
Bench Press 3 sets of 10 reps
Rest will be 1 to 2 min b/t sets, and the weights will be the same across all sets, then when all reps are completed then I’ll go up 5-10 pounds.
I’m 32, 185 and 6’4". I have mediocre recovery (bad sleep, long hours, busy family, and I need to eat better).
Thanks in advance. [/quote]
I actually really like routines that focus on very few excersices (big ones obviously). However, I would add in some heavy days where you keep your rep range in 3-5 or even 1 for a max every month and a half or so.
Now I would only do this for your first big lift of the day. For example on the day you start with squats, do them heavy then continue the stiff leg as normal and vice versa with the deadlift day.
Don’t worry too much about sets on these days. Either work to your best 3 rep or 5 rep on the deadlift or squat, or work up to your best 3x3 or 5x5. Mixing it up a little more would be good for ya I think.
Most people are gonna tell ya you don’t have enough stuff in there but I think if you really bust your ass and add some real heavy shit in there it’ll work.