T Nation

Workout Plan Criticism


#1

So, I'm just posting this 4 Day Split Routine for any criticism, and possibly to help out any begginers that may like it and want to try it out. It's essentially a 12 Week program, first 6 weeks (2 phases) devoted to size, next 6 weeks devoted to strength. You can change out DB's for BB's, or vice versa, just a little something I put together.

Hope someone likes it, lol. The rest times though I never changed, which I should have before posting. For the 6 weeks devoted to size I'd use a 1 min rest scheme in between sets. I've done something similar to this in the past, and it's worked for me so maybe it can work for someone else.

Phase 1 Size
Week 1: 3x15
Day 1: Chest, Biceps, Forearms

a) Bench Press
b) Dumbell Curls
* 2 min Rest and repeat
a) Incline Barbell Press
b) Barbell Curls
* 2 min Rest and Repeat
a) Cable Flies
b) Reverse EZ Bar Curls
* 2 min Rest and Repeat
a) Dumbell Incline Flies
b) Dumbell Wrist Curls
* 2 min Rest and Repeat

Day 2: Quads, Calves, Lats

a) Squat
b) Pullups
* 2 min Rest and repeat
a) Leg Press
b) Lat Pull
* 2 min Rest and repeat
a) Lunges
b) Dumbell Row
* 2 min Rest and repeat
a) Calve Press
b) Calve Raise
c) Hammer Strength Lat Pulldown
* 2 min Rest and Repeat

Day 4: Back, Traps, Hamstrings

a) Deadlift
* 2 min Rest and Repeat
a) Seated Rows
b) Hamstring Curl
* 2 min Rest and Repeat
a) Upright Rows (cable)
b) Reverse Hamstring Curl
* 2 min Rest and Repeat
a) T-Bar Rows
b) Shrugs
* 2 min Rest and Repeat

Day 5: Triceps, Shoulders, Calves
a) Closegrip Bench
b) Calve Raise
* 2 min Rest and Repeat
a) Shoulder Press
b) Calve Press
* 2 min Rest and Repeat
a) Reverse Tricep Pulldown
b) Reverse Dumbell Flies
* 2 min Rest and Repeat
a) Rope Pulldowns
b) Barbell Front Raise
* 2 min Rest and Repeat
a) Dumbell Side Raises
b) Overhead Dumbell Tricep Extension
* 2 min Rest and Repeat

Week 2: 3x12
Day 1: Chest, Biceps, Forearms

a) Bench Press
b) Dumbell Curls
* 2 min Rest and repeat
a) Incline Barbell Press
b) Barbell Curls
* 2 min Rest and Repeat
a) Cable Flies
b) Reverse EZ Bar Curls
* 2 min Rest and Repeat
a) Dumbell Incline Flies
b) Dumbell Wrist Curls
* 2 min Rest and Repeat

Day 2: Quads, Calves, Lats

a) Squat
b) Pullups
* 2 min Rest and repeat
a) Leg Press
b) Lat Pull
* 2 min Rest and repeat
a) Lunges
b) Dumbell Row
* 2 min Rest and repeat
a) Calve Press
b) Calve Raise
c) Hammer Strength Lat Pulldown
* 2 min Rest and Repeat

Day 4: Back, Traps, Hamstrings

a) Deadlift
* 2 min Rest and Repeat
a) Seated Rows
b) Hamstring Curl
* 2 min Rest and Repeat
a) Upright Rows (cable)
b) Reverse Hamstring Curl
* 2 min Rest and Repeat
a) T-Bar Rows
b) Shrugs
* 2 min Rest and Repeat

Day 5: Triceps, Shoulders, Calves

a) Closegrip Bench
b) Calve Raise
* 2 min Rest and Repeat
a) Shoulder Press
b) Calve Press
* 2 min Rest and Repeat
a) Reverse Tricep Pulldown
b) Reverse Dumbell Flies
* 2 min Rest and Repeat
a) Rope Pulldowns
b) Barbell Front Raise
* 2 min Rest and Repeat
a) Dumbell Side Raises
b) Overhead Dumbell Tricep Extension
* 2 min Rest and Repeat

Week 3: 3x8
Day 1: Chest, Biceps, Forearms

a) Bench Press
b) Dumbell Curls
* 2 min Rest and repeat
a) Incline Barbell Press
b) Barbell Curls
* 2 min Rest and Repeat
a) Cable Flies
b) Reverse EZ Bar Curls
* 2 min Rest and Repeat
a) Dumbell Incline Flies
b) Dumbell Wrist Curls
* 2 min Rest and Repeat

Day 2: Quads, Calves, Lats

a) Squat
b) Pullups
* 2 min Rest and repeat
a) Leg Press
b) Lat Pull
* 2 min Rest and repeat
a) Lunges
b) Dumbell Row
* 2 min Rest and repeat
a) Calve Press
b) Calve Raise
c) Hammer Strength Lat Pulldown
* 2 min Rest and Repeat

Day 4: Back, Traps, Hamstrings

a) Deadlift
* 2 min Rest and Repeat
a) Seated Rows
b) Hamstring Curl
* 2 min Rest and Repeat
a) Upright Rows (cable)
b) Reverse Hamstring Curl
* 2 min Rest and Repeat
a) T-Bar Rows
b) Shrugs
* 2 min Rest and Repeat

Day 5: Triceps, Shoulders, Calves

a) Closegrip Bench
b) Calve Raise
* 2 min Rest and Repeat
a) Shoulder Press
b) Calve Press
* 2 min Rest and Repeat
a) Reverse Tricep Pulldown
b) Reverse Dumbell Flies
* 2 min Rest and Repeat
a) Rope Pulldowns
b) Barbell Front Raise
* 2 min Rest and Repeat
a) Dumbell Side Raises
b) Overhead Dumbell Tricep Extension
* 2 min Rest and Repeat

Phase 1.1 Size
Week 1: 3x15 add 5 pounds to core lifts, 5-10 pounds on secondary lifts
Day 1: Chest, Biceps, Forearms

a) Bench Press
b) Dumbell Curls
* 2 min Rest and repeat
a) Incline Barbell Press
b) Barbell Curls
* 2 min Rest and Repeat
a) Cable Flies
b) Reverse EZ Bar Curls
* 2 min Rest and Repeat
a) Dumbell Incline Flies
b) Dumbell Wrist Curls
* 2 min Rest and Repeat

Day 2: Quads, Calves, Lats

a) Squat
b) Pullups
* 2 min Rest and repeat
a) Leg Press
b) Lat Pull
* 2 min Rest and repeat
a) Lunges
b) Dumbell Row
* 2 min Rest and repeat
a) Calve Press
b) Calve Raise
c) Hammer Strength Lat Pulldown
* 2 min Rest and Repeat

Day 4: Back, Traps, Hamstrings

a) Deadlift
* 2 min Rest and Repeat
a) Seated Rows
b) Hamstring Curl
* 2 min Rest and Repeat
a) Upright Rows (cable)
b) Reverse Hamstring Curl
* 2 min Rest and Repeat
a) T-Bar Rows
b) Shrugs
* 2 min Rest and Repeat

Day 5: Triceps, Shoulders, Calves
a) Closegrip Bench
b) Calve Raise
* 2 min Rest and Repeat
a) Shoulder Press
b) Calve Press
* 2 min Rest and Repeat
a) Reverse Tricep Pulldown
b) Reverse Dumbell Flies
* 2 min Rest and Repeat
a) Rope Pulldowns
b) Barbell Front Raise
* 2 min Rest and Repeat
a) Dumbell Side Raises
b) Overhead Dumbell Tricep Extension
* 2 min Rest and Repeat

Week 2: 3x12 add 5 pounds to core lifts, 5-10 pounds on secondary lifts
Day 1: Chest, Biceps, Forearms

a) Bench Press
b) Dumbell Curls
* 2 min Rest and repeat
a) Incline Barbell Press
b) Barbell Curls
* 2 min Rest and Repeat
a) Cable Flies
b) Reverse EZ Bar Curls
* 2 min Rest and Repeat
a) Dumbell Incline Flies
b) Dumbell Wrist Curls
* 2 min Rest and Repeat

Day 2: Quads, Calves, Lats

a) Squat
b) Pullups
* 2 min Rest and repeat
a) Leg Press
b) Lat Pull
* 2 min Rest and repeat
a) Lunges
b) Dumbell Row
* 2 min Rest and repeat
a) Calve Press
b) Calve Raise
c) Hammer Strength Lat Pulldown
* 2 min Rest and Repeat

Day 4: Back, Traps, Hamstrings

a) Deadlift
* 2 min Rest and Repeat
a) Seated Rows
b) Hamstring Curl
* 2 min Rest and Repeat
a) Upright Rows (cable)
b) Reverse Hamstring Curl
* 2 min Rest and Repeat
a) T-Bar Rows
b) Shrugs
* 2 min Rest and Repeat

Day 5: Triceps, Shoulders, Calves

a) Closegrip Bench
b) Calve Raise
* 2 min Rest and Repeat
a) Shoulder Press
b) Calve Press
* 2 min Rest and Repeat
a) Reverse Tricep Pulldown
b) Reverse Dumbell Flies
* 2 min Rest and Repeat
a) Rope Pulldowns
b) Barbell Front Raise
* 2 min Rest and Repeat
a) Dumbell Side Raises
b) Overhead Dumbell Tricep Extension
* 2 min Rest and Repeat

Week 3: 3x8 add 5 pounds to core lifts, 5-10 pounds on secondary lifts
Day 1: Chest, Biceps, Forearms

a) Bench Press
b) Dumbell Curls
* 2 min Rest and repeat
a) Incline Barbell Press
b) Barbell Curls
* 2 min Rest and Repeat
a) Cable Flies
b) Reverse EZ Bar Curls
* 2 min Rest and Repeat
a) Dumbell Incline Flies
b) Dumbell Wrist Curls
* 2 min Rest and Repeat

Day 2: Quads, Calves, Lats

a) Squat
b) Pullups
* 2 min Rest and repeat
a) Leg Press
b) Lat Pull
* 2 min Rest and repeat
a) Lunges
b) Dumbell Row
* 2 min Rest and repeat
a) Calve Press
b) Calve Raise
c) Hammer Strength Lat Pulldown
* 2 min Rest and Repeat

Day 4: Back, Traps, Hamstrings

a) Deadlift
* 2 min Rest and Repeat
a) Seated Rows
b) Hamstring Curl
* 2 min Rest and Repeat
a) Upright Rows (cable)
b) Reverse Hamstring Curl
* 2 min Rest and Repeat
a) T-Bar Rows
b) Shrugs
* 2 min Rest and Repeat

Day 5: Triceps, Shoulders, Calves

a) Closegrip Bench
b) Calve Raise
* 2 min Rest and Repeat
a) Shoulder Press
b) Calve Press
* 2 min Rest and Repeat
a) Reverse Tricep Pulldown
b) Reverse Dumbell Flies
* 2 min Rest and Repeat
a) Rope Pulldowns
b) Barbell Front Raise
* 2 min Rest and Repeat
a) Dumbell Side Raises
b) Overhead Dumbell Tricep Extension
* 2 min Rest and Repeat


Now would come the two phases for strength(6 weeks). Same layout mostly as the size phases but different rep scheme.


Phase 2 Strength
Week 1: 3x8 Add 5-10 pounds from Previous Phase
Day 1: Chest, Biceps, Forearms

a) Bench Press
b) Dumbell Curls
* 2 min Rest and repeat
a) Incline Barbell Press
b) Barbell Curls
* 2 min Rest and Repeat
a) Cable Flies
b) Reverse EZ Bar Curls
* 2 min Rest and Repeat
a) Dumbell Incline Flies
b) Dumbell Wrist Curls
* 2 min Rest and Repeat

Day 2: Quads, Calves, Lats

a) Squat
b) Pullups
* 2 min Rest and repeat
a) Leg Press
b) Lat Pull
* 2 min Rest and repeat
a) Lunges
b) Dumbell Row
* 2 min Rest and repeat
a) Calve Press 3x15
b) Calve Raise 3x25 @ Bodyweight
c) Hammer Strength Lat Pulldown
* 2 min Rest and Repeat

Day 4: Back, Traps, Hamstrings

a) Deadlift
* 2 min Rest and Repeat
a) Seated Rows
b) Hamstring Curl
* 2 min Rest and Repeat
a) Upright Rows (cable)
b) Reverse Hamstring Curl
* 2 min Rest and Repeat
a) T-Bar Rows
b) Shrugs
* 2 min Rest and Repeat

Day 5: Triceps, Shoulders, Calves
a) Closegrip Bench
b) Calve Raise 3x15 @ Bodyweight + Weight
* 2 min Rest and Repeat
a) Shoulder Press
b) Calve Press 3x10
* 2 min Rest and Repeat
a) Reverse Tricep Pulldown
b) Reverse Dumbell Flies
* 2 min Rest and Repeat
a) Rope Pulldowns
b) Barbell Front Raise
* 2 min Rest and Repeat
a) Dumbell Side Raises
b) Overhead Dumbell Tricep Extension
* 2 min Rest and Repeat

Week 2: 4x5 Core Lifts and Secondary
Day 1: Chest, Biceps, Forearms

a) Bench Press (Core)
b) Dumbell Curls
* 3 min Rest and repeat
a) Incline Barbell Press (Core)
b) Barbell Curls (Core)
* 3 min Rest and Repeat
a) Cable Flies
b) Reverse EZ Bar Curls
* 3 min Rest and Repeat
a) Dumbell Incline Flies
b) Dumbell Wrist Curls
* 3 min Rest and Repeat

Day 2: Quads, Calves, Lats

a) Squat (Core)
b) Pullups
* 3 min Rest and repeat
a) Leg Press (Core)
b) Lat Pull (Core)
* 3 min Rest and repeat
a) Lunges
b) Dumbell Row
* 3 min Rest and repeat
a) Calve Press
b) Calve Raise
c) Hammer Strength Lat Pulldown
* 3 min Rest and Repeat

Day 4: Back, Traps, Hamstrings

a) Deadlift (Core)
* 3 min Rest and Repeat
a) Seated Rows (Core)
b) Hamstring Curl
* 3 min Rest and Repeat
a) Upright Rows (cable)
b) Reverse Hamstring Curl
* 3 min Rest and Repeat
a) T-Bar Rows (Core)
b) Shrugs
* 3 min Rest and Repeat

Day 5: Triceps, Shoulders, Calves

a) Closegrip Bench (Core)
b) Calve Raise 3x15 Body Weight + Weight
* 2 min Rest and Repeat
a) Shoulder Press (Core)
b) Calve Press 3x10
* 3 min Rest and Repeat
a) Reverse Tricep Pulldown
b) Reverse Dumbell Flies
* 2 min Rest and Repeat
a) Rope Pulldowns
b) Barbell Front Raise
* 2 min Rest and Repeat
a) Dumbell Side Raises
b) Overhead Dumbell Tricep Extension
* 3 min Rest and Repeat

Week 3: 5x3 Core Lifts, 4x5 Secondary Lifts
Day 1: Chest, Biceps, Forearms

a) Bench Press(Core)
b) Dumbell Curls
* 3-5 min Rest and repeat
a) Incline Barbell Press(Core)
b) Barbell Curls(Core)
* 3-5 min Rest and Repeat
a) Cable Flies
b) Reverse EZ Bar Curls
* 3-5 min Rest and Repeat
a) Dumbell Incline Flies
b) Dumbell Wrist Curls
* 2 min Rest and Repeat

Day 2: Quads, Calves, Lats

a) Squat (Core)
b) Pullups
* 3-5 min Rest and repeat
a) Leg Press (Core)
b) Lat Pull (Core)
* 3-5 min Rest and repeat
a) Lunges
b) Dumbell Row
* 2 min Rest and repeat
a) Calve Press 3x15
b) Calve Raise 3x25@ Body Weight
c) Hammer Strength Lat Pulldown
* 2 min Rest and Repeat

Day 4: Back, Traps, Hamstrings

a) Deadlift (Core)
* 3-5 min Rest and Repeat
a) Seated Rows (Core)
b) Hamstring Curl
* 3-5 min Rest and Repeat
a) Upright Rows Cable
b) Reverse Hamstring Curl
* 2 min Rest and Repeat
a) T-Bar Rows (Core)
b) Shrugs
* 3 min Rest and Repeat

Day 5: Triceps, Shoulders, Calves

a) Closegrip Bench (Core)
b) Calve Raise 3x15 Bodyweight + additional weight
* 3-5 min Rest and Repeat
a) Shoulder Press (Core)
b) Calve Press 3x10
* 3-5 min Rest and Repeat
a) Reverse Tricep Pulldown
b) Reverse Dumbell Flies
* 2 min Rest and Repeat
a) Rope Pulldowns
b) Barbell Front Raise
* 2 min Rest and Repeat
a) Dumbell Side Raises
b) Overhead Dumbell Tricep Extension
* 2 min Rest and Repeat

Phase 2.1 Strength: Add 5-10 pounds to each exercise from previous phase
Week 1: 3x8 repeat
Day 1: Chest, Biceps, Forearms

a) Bench Press
b) Dumbell Curls
* 2 min Rest and repeat
a) Incline Barbell Press
b) Barbell Curls
* 2 min Rest and Repeat
a) Cable Flies
b) Reverse EZ Bar Curls
* 2 min Rest and Repeat
a) Dumbell Incline Flies
b) Dumbell Wrist Curls
* 2 min Rest and Repeat

Day 2: Quads, Calves, Lats

a) Squat
b) Pullups
* 2 min Rest and repeat
a) Leg Press
b) Lat Pull
* 2 min Rest and repeat
a) Lunges
b) Dumbell Row
* 2 min Rest and repeat
a) Calve Press 3x15
b) Calve Raise 3x25 @ Bodyweight
c) Hammer Strength Lat Pulldown
* 2 min Rest and Repeat

Day 4: Back, Traps, Hamstrings

a) Deadlift
* 2 min Rest and Repeat
a) Seated Rows
b) Hamstring Curl
* 2 min Rest and Repeat
a) Upright Rows (cable)
b) Reverse Hamstring Curl
* 2 min Rest and Repeat
a) T-Bar Rows
b) Shrugs
* 2 min Rest and Repeat

Day 5: Triceps, Shoulders, Calves
a) Closegrip Bench
b) Calve Raise 3x15 @ Bodyweight + Weight
* 2 min Rest and Repeat
a) Shoulder Press
b) Calve Press 3x10
* 2 min Rest and Repeat
a) Reverse Tricep Pulldown
b) Reverse Dumbell Flies
* 2 min Rest and Repeat
a) Rope Pulldowns
b) Barbell Front Raise
* 2 min Rest and Repeat
a) Dumbell Side Raises
b) Overhead Dumbell Tricep Extension
* 2 min Rest and Repeat

Week 2: 4x5 Core Lifts and Secondary
Day 1: Chest, Biceps, Forearms

a) Bench Press (Core)
b) Dumbell Curls
* 2 min Rest and repeat
a) Incline Barbell Press (Core)
b) Barbell Curls (Core)
* 2 min Rest and Repeat
a) Cable Flies
b) Reverse EZ Bar Curls
* 2 min Rest and Repeat
a) Dumbell Incline Flies
b) Dumbell Wrist Curls
* 2 min Rest and Repeat

Day 2: Quads, Calves, Lats

a) Squat (Core)
b) Pullups
* 2 min Rest and repeat
a) Leg Press (Core)
b) Lat Pull (Core)
* 2 min Rest and repeat
a) Lunges
b) Dumbell Row
* 2 min Rest and repeat
a) Calve Press
b) Calve Raise
c) Hammer Strength Lat Pulldown
* 2 min Rest and Repeat

Day 4: Back, Traps, Hamstrings

a) Deadlift (Core)
* 2 min Rest and Repeat
a) Seated Rows (Core)
b) Hamstring Curl
* 2 min Rest and Repeat
a) Upright Rows (cable)
b) Reverse Hamstring Curl
* 2 min Rest and Repeat
a) T-Bar Rows (Core)
b) Shrugs
* 2 min Rest and Repeat

Day 5: Triceps, Shoulders, Calves

a) Closegrip Bench (Core)
b) Calve Raise 3x15 Body Weight + Weight
* 2 min Rest and Repeat
a) Shoulder Press (Core)
b) Calve Press 3x10
* 2 min Rest and Repeat
a) Reverse Tricep Pulldown
b) Reverse Dumbell Flies
* 2 min Rest and Repeat
a) Rope Pulldowns
b) Barbell Front Raise
* 2 min Rest and Repeat
a) Dumbell Side Raises
b) Overhead Dumbell Tricep Extension
* 2 min Rest and Repeat

Week 3: 5x3 Core Lifts, 4x5 Secondary Lifts
Day 1: Chest, Biceps, Forearms

a) Bench Press(Core)
b) Dumbell Curls
* 2 min Rest and repeat
a) Incline Barbell Press(Core)
b) Barbell Curls(Core)
* 2 min Rest and Repeat
a) Cable Flies
b) Reverse EZ Bar Curls
* 2 min Rest and Repeat
a) Dumbell Incline Flies
b) Dumbell Wrist Curls
* 2 min Rest and Repeat

Day 2: Quads, Calves, Lats

a) Squat (Core)
b) Pullups
* 2 min Rest and repeat
a) Leg Press (Core)
b) Lat Pull (Core)
* 2 min Rest and repeat
a) Lunges
b) Dumbell Row
* 2 min Rest and repeat
a) Calve Press 3x15
b) Calve Raise 3x25@ Body Weight
c) Hammer Strength Lat Pulldown
* 2 min Rest and Repeat

Day 4: Back, Traps, Hamstrings

a) Deadlift (Core)
* 2 min Rest and Repeat
a) Seated Rows (Core)
b) Hamstring Curl
* 2 min Rest and Repeat
a) Upright Rows Cable
b) Reverse Hamstring Curl
* 2 min Rest and Repeat
a) T-Bar Rows (Core)
b) Shrugs
* 2 min Rest and Repeat

Day 5: Triceps, Shoulders, Calves

a) Closegrip Bench (Core)
b) Calve Raise 3x15 Bodyweight + additional weight
* 2 min Rest and Repeat
a) Shoulder Press (Core)
b) Calve Press 3x10
* 2 min Rest and Repeat
a) Reverse Tricep Pulldown
b) Reverse Dumbell Flies
* 2 min Rest and Repeat
a) Rope Pulldowns
b) Barbell Front Raise
* 2 min Rest and Repeat
a) Dumbell Side Raises
b) Overhead Dumbell Tricep Extension
* 2 min Rest and Repeat


#2

Oh, and sorry for the length. I posted all 12 weeks at once.


#3

critique on progress, not before even starting it.


#4

assuming a)b) is a compound set, this is definitely an interesting workout.
lots of volume and the added benefit of conditioning due to high reps and compound setting.

why rest so long though? wouldn't one minute in between suffice


#5

I forgot to change the rest periods on the actual workout lol. I think I mentioned that though in one of the intro paragraphs. For the higher reps the rest time would be dropped to 1 minute, where as the strength weeks would be longer rest periods as you get into the lower reps.


#6

What does the 'a)' and 'b)' mean?. Seems like alot of volume.


#7

Meaning you do a then b, then rest and repeat for the 3 sets then move onto the next a & b group.