How is this workout plan for mass and strength?

gotta_squat · 08-16-2005, 05:47 PM

My goal is mass and strength. So how is this routine for that?

Monday: Upper Body (Strength)

Flat Barbell Press

Deadlifts

Military Press

Chins

Close Grip Bench

Bicep/Forearm Work

week 1: 4x5
week 2: 5x4
week 3: 6x3
week 4: 7x2(plus some singles)javascript:var SearchWin=window.open('http://66.216.114.15/SearchURL.aspx?SearchID=1077&DistID=0108050414&Use rID=910FD54E-49AA-4
week 5, de-load: 2x4-5

Tuesday:Lower Body (Strength)

Barbell Squats

SLDL

week 1: 4x5
week 2: 5x4
week 3: 6x3
week 4: 7x2(plus some singles)javascript:var SearchWin=window.open('http://66.216.114.15/SearchURL.aspx?SearchID=1077&DistID=0108050414&Use rID=910FD54E-49AA-4
week 5, de-load: 2x4-5

Wed:Off

Thursday: Upper Body (Hypertrophy)

Flat/Decline Dumbell press

Incline Dumbell press

Military press

Upright Rows

Barbell Rows

T bar Rows

Barbell curls/Dumbell/Hammer (Alternate)

Lying tricep extension

week 1: 3 sets x 12 repsweek two: 3x10 reps

week three: 3x8 reps

week four: 4x6 reps

week five: 3-12 reps

week six: 3-12

Friday: Lower Body (Hypertrophy)

Squats

SLDL

Leg Press

Leg Curl

week 1: 3 sets x 12 reps

week two: 3x10 reps

week three: 3x8 reps

week four: 4x6 reps

week five: 3-12 reps

week six: 3-12

Weekends:Off

On strength days each set will be taken to failure or 1-2 or reps shy. ANd on hypertrophy all sets will be stopped 1-2 reps short of failure.

StayBig · 08-16-2005, 08:13 PM

You know, I was gonna bitch about your schedule but then I saw that you are taking Wednesday off. I have personally tried something similar to this, and I don't want to disappoint you, but it didn't work well for me. It might work well for you so might as well try it out bro. I usually incorporate all rep ranges into my workout. I start with 12 for the warmup and hypertrophy, do another set of 6-10 and the last set is all out for 1-3 reps. That's for the compounds. On isolations I never go lower than 6 reps. Looks good though so you never know, it might work for you.

gotta_squat · 08-16-2005, 08:21 PM

What does your routine look like? Your a lot more experienced then i am, so what kind of split workout do you do?

StayBig · 08-16-2005, 09:15 PM

Monday: Chest, Triceps, Medial Delts, Front Delts
Incline Dumbbell Bench Press / 3 Sets
12 reps
6-8 reps
2 reps
Incline Bench Dumbbell Flyes / 2 Sets
12 reps
12 reps
Olympic Barbell Incline Skull Crushers (aka triceps bar extensions) / 3 sets
12 reps
10 reps
6 reps
Seated Dumbbell Side Laterals / 3 Sets
12 reps
12 reps
8 reps
Cable Bar Front Delt Raises (Lifting the bar with both hands attached to it on the cable machine) / 2 sets
12 reps
10 reps

WEDNESDAY: Quads, Hams / Glutes, Calves
Close Stance Barbell Squats / 3 Sets
12 reps
8 reps
6 reps
Non Pause Walking DB Lunges / 2 Sets
24-30 reps
20-24 reps (half the reps, 10-12 for each leg)
Standing Barbell Calf Raises With Feet Close Together and Toes Pointed In / 6 Sets
15 reps
15 reps
12 reps
12 reps
10 reps
8 reps

FRIDAY: Lats, Traps, Rear Delts, Biceps / Brachialis
Wide Grip Chin-Ups / 3 Sets
15 reps
12 reps
10 reps
Wide Grip Seated Cable Bar Rows / 2 Sets
12 reps
10-12 reps
Cable Bar Shrugs In Front / 3 Sets
12 reps
10 reps
8 reps
Lying On Incline Bench Rear Deltoid Raises / 2 Sets
12 reps
12 reps
Seated Dumbbell Concentration Curls / 3 Sets
12 reps
10 reps
6 reps

You asked for it, so don't be mad if it's alotta bs to read. Hope it helps bro. Also check out my training log called "Perfect Insanity." It shows the amount of weight I'm pushing. For squats and calve raises my weight has go up alot. I warm up with 155, then 175 and finish 195. Calfs I finish with 405lbs. Hope it helps.

mele421 · 08-16-2005, 09:51 PM

Quote:

Originally Posted by StayBig

Monday: Chest, Triceps, Medial Delts, Front Delts
Incline Dumbbell Bench Press / 3 Sets
12 reps
6-8 reps
2 reps
Incline Bench Dumbbell Flyes / 2 Sets
12 reps
12 reps
Olympic Barbell Incline Skull Crushers (aka triceps bar extensions) / 3 sets
12 reps
10 reps
6 reps
Seated Dumbbell Side Laterals / 3 Sets
12 reps
12 reps
8 reps
Cable Bar Front Delt Raises (Lifting the bar with both hands attached to it on the cable machine) / 2 sets
12 reps
10 reps

WEDNESDAY: Quads, Hams / Glutes, Calves
Close Stance Barbell Squats / 3 Sets
12 reps
8 reps
6 reps
Non Pause Walking DB Lunges / 2 Sets
24-30 reps
20-24 reps (half the reps, 10-12 for each leg)
Standing Barbell Calf Raises With Feet Close Together and Toes Pointed In / 6 Sets
15 reps
15 reps
12 reps
12 reps
10 reps
8 reps

FRIDAY: Lats, Traps, Rear Delts, Biceps / Brachialis
Wide Grip Chin-Ups / 3 Sets
15 reps
12 reps
10 reps
Wide Grip Seated Cable Bar Rows / 2 Sets
12 reps
10-12 reps
Cable Bar Shrugs In Front / 3 Sets
12 reps
10 reps
8 reps
Lying On Incline Bench Rear Deltoid Raises / 2 Sets
12 reps
12 reps
Seated Dumbbell Concentration Curls / 3 Sets
12 reps
10 reps
6 reps

You asked for it, so don't be mad if it's alotta bs to read. Hope it helps bro. Also check out my training log called "Perfect Insanity." It shows the amount of weight I'm pushing. For squats and calve raises my weight has go up alot. I warm up with 155, then 175 and finish 195. Calfs I finish with 405lbs. Hope it helps.

Dang...you only workout three days a week...that's a lot for each day!!! I workout Monday through Friday and rest Saturday and Sunday. It's worked wonders for me...I see results in no time!!!

Monday: Chest

Tuesday: Back

Wednesday: Legs

Thursday: Shoulders

Friday: Arms

StayBig · 08-16-2005, 10:05 PM

Dude, I'm done in less than 50 mins each session. Cortisol rises after 45 mins of intense training so I see no need to overdo it. You're the first one on this site that has told me that my schedule is high volume so I'll take that as a compliment. Thanks.

gotta_squat · 08-16-2005, 10:39 PM

I like your routine, i always keep my workouts to 55 minutes tops.

mele421 · 08-16-2005, 11:06 PM

I workout for only 40 mins per sessions...

csmith8 · 09-14-2005, 08:53 PM

Stay big i believe your leg development may be lacking because of your routine. You can have the biggest upper body in the world, but you have to have wheels to carry it. Let see some pics

vdawg · 09-15-2005, 12:08 AM

my workouts never go more than 40 minutes. 25 minimum

king james · 09-28-2005, 06:42 PM

i train
chest, biceps
legs
shoulders
cardio
back, tri
sat cardio
sunday off

what you think about my plan??

SDEWITT · 09-28-2005, 11:33 PM

I do Chest, Legs, Back, rest, Shoulders, Bi & Tri, rest.
And my workouts are aprox. 2 hours.