T Nation

Workout Routine - Lee Hayward


#1

I’ve been looking to switch my workout routine to one’s that incorporate full body workouts and changes the routine often. I’m intermediate when it comes to working out… Any thoughts on the Lee hayward workout? I’m about 170lbs, 5 10’ and looking for more definition than building mass at the time. Also if I increase the reps, would that be sufficient to get more definition? Any advice would be greatly appreciated.

Weeks 1, 2, and 3 do the following workout routine.

Monday: (five minutes of light cardio to warm up)

Squats:

  • do a couple warm up sets first
  • 5 sets of 5 reps (train heavy, but don’t train to failure)

Dead lifts:

  • do a couple warm up sets first
  • 5 sets of 5 reps (train heavy, but don’t train to failure)

Standing calf raise:

  • 5 sets of 10 reps

Leg raises:

  • 5 sets of 10 reps

Incline sit ups:

  • 3 sets of 10-20 reps

Tuesday: (five minutes of light cardio to warm up)

Incline barbell bench press:

  • do a couple warm up sets first
  • 5 sets of 5 reps (train heavy, but don’t train to failure)

Seated dumbbell shoulder press:

  • 5 sets of 8 reps

Bicep cable curls: (from low pulley)

  • 5 sets of 10 reps

Tricep push downs: (using straight bar attachment)

  • 5 sets of 10 reps

Bent over dumbbell lateral raises:

  • 3 sets of 10-15 reps

Thursday: (five minutes of light cardio to warm up)

Leg press:

  • do a couple warm up sets first
  • 4 sets of 15 reps

Leg curls:

  • 4 sets of 15 reps

Wide grip pull downs:

  • 4 sets of 15 reps

Hyper extensions:

  • 4 sets of 10 reps

Pull down ab crunches:

  • 4 sets of 15 reps

Friday: (five minutes of light cardio to warm up)

Incline dumbbell bench press:

  • do a couple warm up sets first
  • 4 sets of 10 reps

Dumbbell side lateral raises:

  • 4 sets of 10 reps

Bicep dumbbell curls:

  • 4 sets of 12 reps

Tricep push downs: (with rope attachment)

  • 4 sets of 12 reps

Barbell upright rows:

  • 3 sets of 15 reps

Keep records of the exercises, weights, sets, and reps that you do. Each workout try to beat what you did for your previous workout. With the squat, dead lift, and incline barbell bench press try to add 5 lbs. to the bar each week and do the same number of sets and reps.

Weeks 4, 5, and 6 do the following workout routine.

Monday: (five minutes of light cardio to warm up)

Bent over barbell rows:

  • do a couple warm up sets first
  • 5 sets of 8 reps

Barbell shoulder shrugs:

  • 5 sets of 10 reps

Leg extensions:

  • 5 sets of 10 reps

Leg curls:

  • 5 sets of 10 reps

Seated calf raise:

  • 5 sets of 10 reps

Incline sit ups:

  • 3 sets of 10-20 reps

Tuesday: (five minutes of light cardio to warm up)

Decline barbell bench press:

  • do a couple warm up sets first
  • 5 sets of 5 reps (train heavy, but don’t train to failure)

Seated barbell shoulder press: (i.e. military press)

  • 5 sets of 8 reps

Preacher barbell curls:

  • 5 sets of 10 reps

Lying tricep extensions: (with the EZ bar)

  • 5 sets of 10 reps

Cable upright rows: (from the low pulley)

  • 3 sets of 15 reps

Thursday: (five minutes of light cardio to warm up)

Hack Squat::

  • do a couple warm up sets first
  • 4 sets of 15 reps

Stiff leg dead lifts::

  • 4 sets of 15 reps

Seated cable rows:

  • 4 sets of 15 reps

Leg raises:

  • 4 sets of 12 reps

Crunches::

  • 4 sets of 25+ reps

Friday: (five minutes of light cardio to warm up)

Flat dumbbell bench press:

  • do a couple warm up sets first
  • 4 sets of 10 reps

Dumbbell front lateral raises:

  • 4 sets of 10 reps

Bicep barbell curls:

  • 4 sets of 12 reps

Tricep push downs: (with V bar attachment)

  • 4 sets of 12 reps

Close grip pull downs:

  • 4 sets of 15 reps

Keep records of the exercises, weights, sets, and reps that you do. Each workout try to beat what you did for your previous workout. With the decline bench press and the bent barbell row try to add 5 lbs. to the bar each week and do the same number of sets and reps.

Weeks 7, 8, and 9 do the following workout routine.

Monday: (five minutes of light cardio to warm up)

Squats:

  • do a couple warm up sets first
  • 5 sets of 5 reps (train heavy, but don’t train to failure)

Partial Dead lifts: (use a power rack and set the bar just below your knees)

  • do a couple warm up sets first
  • 5 sets of 5 reps (train heavy, but don’t train to failure)

Chin ups:

  • 4 sets of as many reps as you can do

Pull down ab crunches:

  • 5 sets of 10 reps

Leg raises:

  • 5 sets of 10 reps

Tuesday: (five minutes of light cardio to warm up)

Flat barbell bench press:

  • do a couple warm up sets first
  • 5 sets of 5 reps (train heavy, but don’t train to failure)

Bent over dumbbell lateral raises:

  • 4 sets of 10 reps

Dumbbell side lateral raises:

  • 4 sets of 10 reps

Dumbbell front lateral raises:

  • 4 sets of 10 reps

Bicep cable curls: (from low pulley)

  • 5 sets of 10 reps

Tricep push downs: (using straight bar attachment)

  • 5 sets of 10 reps

Thursday: (five minutes of light cardio to warm up)

Hack Squat::

  • do a couple warm up sets first
  • 5 sets of 10 reps

Leg press:

  • 4 sets of 15 reps

Chest supported row: (i.e. T-bar row, hammer strength seated row, etc.)

  • 4 sets of 10 reps

Hyper extensions:

  • 4 sets of 10 reps

Pull down ab crunches:

  • 4 sets of 15 reps

Friday: (five minutes of light cardio to warm up)

Dumbbell bench press on the stability ball:

  • do a couple warm up sets first
  • 4 sets of 10 reps

Dumbbell shoulder press sitting on the stability ball:

  • 4 sets of 10 reps

EZ bar bicep curls:

  • 4 sets of 12 reps

One arm over head dumbbell extensions:

  • 4 sets of 12 reps

One arm dumbbell rows:

  • 3 sets of 15 reps

Keep records of the exercises, weights, sets, and reps that you do. Each workout try to beat what you did for your previous workout. With the squat, partial dead lift, and flat barbell bench press try to add 5 lbs. to the bar each week and do the same number of sets and reps.

Weeks 10, 11, and 12 do the following workout routine.

Monday: (five minutes of light cardio to warm up)

Leg press:

  • do a couple warm up sets first
  • 5 sets of 5 reps (train heavy, but don’t train to failure)

Stiff leg dead lifts:

  • do a couple warm up sets first
  • 5 sets of 5 reps (train heavy, but don’t train to failure)

Wide grip pull downs:

  • 4 sets of 10 reps

Incline sit ups:

  • 5 sets of 15 reps

Leg raises:

  • 5 sets of 15 reps

Tuesday: (five minutes of light cardio to warm up)

Dips: (add extra weight if needed)

  • do a couple warm up sets first
  • 5 sets of 5 reps (train heavy, but don’t train to failure)

Chin ups:

  • 4 sets of as many reps as you can do

Side lateral raises:

  • 4 sets of 10 reps

Seated barbell shoulder press: (i.e. military press)

  • 4 sets of 10 reps

Bicep dumbbell preacher curls:

  • 5 sets of 10 reps

Tricep push downs: (using rope attachment)

  • 5 sets of 10 reps

Thursday: (five minutes of light cardio to warm up)

Squats:

  • 4 sets of 15 reps

Leg curls:

  • 4 sets of 15 reps

Leg extensions:

  • 4 sets of 15 reps

Seated cable rows:

  • 4 sets of 10 reps

Standing calf raise:

  • 4 sets of 10 reps

Pull down ab crunches:

  • 4 sets of 15 reps

Friday: (five minutes of light cardio to warm up)

Push ups with feet elevated on the stability ball:

  • 4 sets of as many reps as you can do

Seated dumbbell shoulder press:

  • 4 sets of 10 reps

Standing one arm dumbbell curls:

  • 4 sets of 12 reps

(Super set the curls with the over head tricep extensions, you can use the same dumbbell for both exercises. For example, set of curls with one arm, set of curls with the other arm, set of extensions with one arm, set of extensions with the other arm, with no rest in between.)

One arm over head dumbbell extensions:

  • 4 sets of 12 reps

Close grip pull downs:

  • 4 sets of 15 reps

#2

Just to clarify, you do realize that definition is a function of BF%, right?

You had a RMP thread years ago, how have you progressed since then?

Honestly, I wouldn’t do that program…


#3

Not sure on that program. 5x5 squats and deads is kinda nuts. As well the amount of frequency on the bicep tendon could lead to injury. Pick something from this site


#4

Not sure what rmp is…I fell off for a bit since three years ago, however I’ve been somewhat consistent for about a year and a half. Missing a couple days or a couple weeks her and there. I’ve gotten results, but not exactly what I’ve hoped for in that time frame. Mostly cause I haven’t been sticking to a good routine. Any recommendations? There’s so much info online and sometimes it’s hard to find the good info.


#5

RMP is Rate My Physique

How many days a week can you train? Any preference on split, i.e. Full body, upper/lower, push/pull? The goal is to lose fat, I assume?

How’s your diet?


#6

I haven’t really progressed since the RPM. I had required surgery on my arm from a break, then stopped going for a while, unfortunately.
I can train 4 days a week. Last I checked, my bf% was 14% or 15%. I think that I prefer full body workouts. My goal is to tone up and lose a little fat. My diet is pretty good, could probably Inc. more protein. I’ve been doing low carbon for the past couple of weeks. Most of my meals look like this…

Morning workout
Isopure drink (40g protein)

Breakfast
Egg white
Smoothie - spinach, blueberry, 1/2 banana, flax, Chia and hemp seeds

Lunch
Chicken and broccoli/asparagus/string beans

Snack
Plant based protein shake (not a fan of whey)

Dinner
Chicken/salmon and broccoli/asparagus/string beans


#8

This is by far my favorite full body workout. When I did it last summer, I added a very light day for arms and shoulder pre-hab stuff.


#9

Waterbury has a lot of full body programs. Even one that recommends you switching exercises.

Look it up.

Way better then that walk of crit.


#10

I think your diet needs an overhaul.

Why no carbs?