T Nation

Yawn, Not Another 'My Workout Plan'

I?ll try to keep this brief. (Just like my workouts)
I?ve tried to build a program around my weaknesses (chest and legs) by giving them a day on their own and extra days rest around them.
I only workout at my home gym.
I?ve included a large compound lift at the start of each day. And I?ve aloud for at least 2 days rest between repeating body parts.

*each day I?ve listed the compound lift (all with an extra warm-up set with 50% of work weight) and then the body parts I work (because the exercises vary)

Monday: deadlift (2 sets of 20 with 10rep max) - back/biceps
Tuesday: clean & press (6 sets of 4) - shoulders/abs
Wednesday: off
Thursday: squat (2 sets of 20 with 10 rep max) ? legs/calves
Friday: off
Saturday: dips (6 sets of 4) - chest/triceps
Sunday: off

For the body parts I?ll choose two compound and one isolation movement from:

Monday: upright row, bent over row, chin up, pull up, barbell curl, inclined curl, drag curl

Tuesday: military press, up right row, lateral raises, posterior deltoid flys and numerous ab exercises, but no sit-ups.

Thursday: stiff leg deadlift, single leg squats, glute-ham raises, standing calf raises, donkey calf raises.

Saturday: incline bench, decline bench, flat bench, dumbbell fly?s.

And for all of these I?ll do 4 sets of 6 for the compound and go to failure with the isolation using my 8 rep max.

Each workout last between 30-45mins. and I sleep between 9-12 hours per night (i know, i’m a lucky bastard) I eat between 3500 and 4000 cals perday over 6 meals.

just so I read it correctly, 2x20 are the warm-up sets, and 1 working set of 10 reps?

I’m not sure what you plan on accomplishing with only one set (hypertrophy or strength), but that does not seem like a lot of volume. I used to do HIT, so maybe that is what you’re going after …?

Are you just trying to keep your workouts short and then squeeze everything in?

I would do dips last considering you plan on doing some form of benching. Your triceps will be fatigued allowing for much less weight to be used.

I also noticed that you could potentially be doing (Thursday) back squats, sl deadlift, and single leg squats in one day. Unless you are using some piddly weight I don’t know how you will be able to do each of those in a workout. Maybe try one compound and two isolation or two compound.

[quote]TheDudeAbides wrote:
just so I read it correctly, 2x20 are the warm-up sets, and 1 working set of 10 reps?.[/quote]

no, its one set of 20 reps with 50% of my work weight, and then 2 sets of 20 with my 10 rep max.

and the single leg squats are more of a substitute for the squats, i don’t ever do them two together.

I was doing the dips with a forward lean with a wide grip to target my lower pecs, kind of like a decline dumb bell bench press.

I was trying to keep the total weekly volume down so I can recover from 4 workouts per week with out burning out.

You do upright rows Monday and Tuesday?

And you have not stated your goal, i’m guessing its size?

“I?ve tried to build a program around my weaknesses (chest and legs) by giving them a day on their own and extra days rest around them.”

Quantify? You can only bench 60kg max? You can only squat your body weight? Your chest/legs looks tiny?

Goal? Current stats?

[quote]humanimal wrote:
You do upright rows Monday and Tuesday??[/quote]

yes, that is a ‘potential’ combination on my workout. but its not ever happened.

and yes my main goal is size. sorry i didn’t say that to start with, i was trying to keep the post size as small as poss, but thinking about it that was quite an ommission.