[neil_se]

I thought it might be good to get a thread of programs for quick reference so people can see what others have tried and find one to suit their goals. It might also save m&m some PMs.

Eg.

Program: Skinny Guy Routine
Written by (self, m&m, other site): m&m
Goals: Strength, lean mass
Comments: An excellent program for beginners. Take 3 deep breaths between each squat.

Twice weekly
Squats 1 x 20, 1 x 15
Supersetted with Pullovers 2 x 12
Incline press 2 x 8
BB Curls 2 x 8
Military press 3 x 8
Bents rows 3 x 8
Dips 2 x max

_______________________________________________________________


Program: 3 day compound program
Written by: m&m
Goals: Increasing 1RM, strength
Comments: This program helped significantly to increase my bench, squat and deadlift 1RMs. Pretty tough program on your joints.

Monday
Squat 10 x 2(use 90% of your 1RM)
DB incline press 3 x 5
DB rows 3 x 5
Military press 3 x 5

Wednesday
Bench press 10 x 2 (use 90% of your 1RM)
chins 3 x max
DB shoulder press 3 x 5
DB squat 3 x 8

Friday
Deadlifts 10 x 1 (90% of your 1RM)
bench press 3 x 5
BB curl 3 x 5
Skull crushers 3 x 5

[m&m]

I have had great success with strength and size with 5 x 5.

I have gained size with 10 x 10.

I feel my most complete workouts include a movement from the floor,one overhead and a deep knee bend.

I have about 15-20 excersises plus some variations that are the only movements I use,I simply vary the reps/sets/frequency.


Floor
deadlifts
powercleans
snatches
hang clean
shrug clean
power snatch
SL deadlift
SG deadlift
Clean off blocks
deadlift off blocks


Overhead
military press
push press
overhead squats
jerks
db press
clean & press
clean & jerk

Deep knee bend
squats
box squats
split squats
lunges
DB squats
jump squats

Extra movements
bench press
incline press
dips
chins
bent rows
BB curl
calf raises


The rule of 24 is great for reps and sets.
12 x 2
8 x 3
6 x 4
4 x 6
3 x 8
2 x 12
1 x 24

Vary them,do a different rep scheme for each movement during your routine,swap them round next workout.When doing 12 x 2 use 90-95% of your 1RM,when doing 1 x 24 use 55-60% of 1RM.

[Tristan_]

Day 1-Max effort Upperbody
A. MAX-EFFORT LIFT - Work up to a max set of 3-5 reps.
Bench Press

B. SUPPLEMENTAL LIFT - Perform 3-4 sets of 6-10 reps.
Flat bench dumbell press

C. HORIZONTAL ROW - Perform 4 sets of 10-15 reps.
Bent-over barbell rows

D. REAR DELT/UPPER BACK - Perform 2-3 sets of 12-15 reps.
Bent-over dumbbell rear delt flyes


E. WEIGHTED ABDOMINAL EXERCISE - 3-4 sets of 8-15 reps.

Day 2-Max effort lower body

A. MAX-EFFORT LIFT - Work up to a max set of 5 reps.
Straight bar deadlifts


B. UNILATERAL MOVEMENT - Perform 3-4 sets of 8-15 reps.
Walking lunges

C. HAMSTRING / POSTERIOR CHAIN MOVEMENT - Perform 3-4 sets of 6-10 reps.
Romanian deadlifts


D. GRIP TRAINING - Perform 3 sets of timed sets of 30 seconds
Plate pinching


Day 3-Repitition upper body
A. REPETITION LIFT - Work up to 3 sets of max reps, rest 60 seconds between sets.

B. SUPPLEMENTAL LIFT (triceps) - Perform 3-4 sets of 5-10 reps.
Dumbbell triceps extensions (flat, incline or decline bench)


C. VERTICAL PULLING - Perform 4 sets of 8-12 reps.
Chin-ups or Pull-ups

D. MEDIAL DELT or TRAP EXERCISE - Perform 3 sets of 10-15 reps.
Barbell or dumbbell shrugs


E. ELBOW FLEXION EXERCISE - Perform 3 sets of 8-10 reps.
Any type really

F. ABDOMINAL CIRCUIT TRAINING
Just usually variations, you know the drill

[neil_se]

Program: 4 day compound program
Written by: m&m
Goals: Bulking
Comments: Higher rep program for increasing muscle mass and give the joints a break after a low rep program.


Monday
squats 8 x 8
military press 5 x 8
sl deadlift 5 x 8

Tuesday
bench press 8 x 8
bent rows 5 x 8
shrugs 5 x 8

Thursday
squats 2 x 8
DB shoulder press 3 x 8
powercleans 5 x 3

Friday
DB incline press 3 x 8
chins 3 x max
BB curl 3 x 8

[m&m]

The Ultimate strength routine.I will use a lifter who can squat 120kg as an example.

Set 1. 100 x 5
Set 2. 102.5 x 5
Set 3. 105 x 5
Set 4. 107.5 x 1
Set 5. 110 x 1
Set 6. 112.5 x 1
Set 7. 115 x 1
Set 8. 117.5 x 1
Set 9. 120 x 1

When this workout is completed,add 2.5kg to every set and go again.Only 4 weeks on this one.If you were to do this twice a week and increased every workout,thats a 20kg increase in 4 weeks.Very very hard.

[Chris_S15]

I've done the above program with squats, powercleans and jerks for 5 weeks and it does make u alot stronger. My squat went up 15kg, powerclean 12.5kg and jerk was at around 110kg. Now 2 weeks after starting another program im benching 107.5kg 5x5, MP 72.5kg 5x5 and DL 5x3 175kg when I hadn't done these movements in over 8 weeks and im doning heavier now than before.

[GHOSTrun]

This is my good friends bodybuilding(?) routine. He trains for size/looks, but he's pretty strong as well, and he sure as hell looks the part. The only thing I can't place is when I spend the whole day with him I never see him eating every 2-3 hours where's I am, but he's pretty heavy on the myocitin and suppliment shit. *shrugs*.

(I'm just copying it word for word from the photocopy he gave me)

Quote

HEAVY FREQUENCY/VOLUME PROGRAM (revised)

Monday
Bench Program (3 x 1 sets) (increase 4 rep weight) (>110)
Squats (light but deep, >100) (4 sets of 10 reps)
Incline Bench (5 sets of 4 - 6)
Leg Press (6 rep progressive pyramid)
Standing EZCurls (5 sets of 6 - 8)
Lying Cable Curls (3 sets of 10)
Laterals (3 sets of 10 reps, sides, fronts then rears) (1 x 20 sides)
Hamstring Curls/Adductors (3 sets of 10)
Calves (10 rep stack drops)

Tuesday
Deadlift Straight Leg (3 sets of 10 reps) (>80)
Deadlift Bent Leg (6 rep progressive pyramid)
One Arm Row (4 sets of 8 rep single drops)
Seated Arm Pulldown (4 sets of 8 reps single drops)
T-bar (2 sets of 20)
Laterals (3 sets of 10 reps, sides, fronts then rears) (1 x 20 sides)
Hamstring Curls/Adductors (3 sets of 10)
Calves (10 rep stack drops)

Wednesday
Bench Programe (comfortable 4 rep weight) (>100)
Incline Bench (4 sets of 4 rep single drops) (1 x massive drop)
T-bar (4 sets of 8 reps single drop)
Shrugs (2 sets of 20 rep single drops)
Tricep Pushdowns (4 sets of 8 rep single drops)
Skullcrushers (4 sets of 10)
Tricep Rope Extensions (2 sets of 20)
Laterals (3 sets of 10 reps, sides, fronts then rears) (1 x 20 sides)
Hamstring Curls/Adductors (3 sets of 10)
Calves (10 rep stack drops)

Thursday
Squats (6 rep progressive sets)
Seated Row Leaning Forward (3 sets of 20)
Standing EZCurls (5 sets of 6 - 8)
Leg Press (6 rep progressive sets)
Lying Cable Curls (3 sets of 10)
Seated Preacher Curls (4 sets of 4 reps single drops) (1 x massive drop)
Leg Press (8 rep stack drop)

Friday
Shoulder Press (6 rep progressive sets)
Smith Machine Shoulder Press (4 rep stack drop)
Deadlift Straight Leg (3 sets of 10 reps)
Deadlift Bent Leg (light, >100) (3 sets of 10 reps)
Side Laterals (2 sets of 10 rep single drops)
Front Laterals (2 sets of 10 rep single drops)
Rear Laterals (2 sets of 10 rep single drops)
Skullcrushers (4 sets of 10)
Tricep Rope Extensions (2 sets of 20)
Hamstring Curls/Adductors (3 sets of 10)
Calves (10 rep stack drops)

I didn't see any mention of what dietery requirements are needed to sustain a workload of this magnitude week in week out - think it is a 2-4 week program. Markos, seen anything like that before?

[m&m]

Doesnt this guy weigh 70kg????

Wanna guess why???

Also, there are 24 movements on those 5 days that are isolation excersises,not going to tax his CNS much.

When doing progressive sets and keeping the reps at 6 or above,you only have 1 work set out of 5-6.Lots of filler,like onion in a Chinese take away meal.

He could reduce his workout time by 75% and get strong and grow,not stay at a 16yo bodyweight and train 10 hours a week.I train 10 hours a month lol

[80SNA]

Bill Starr's 5x5

intermediate-
http://www.geocities.../Linear_5x5.htm

Day 1- Squat, Bench, Row (assistance excersizes, weighted abs and hypers)
Day 2- Squat Deadlift Incline bench (assistance excersizes- pullups, cg bench)
Day 3- Squat bench row (assistance excersizes- abs and curls)

You need to follow the rep and weight increase scheme..
use minimal rest.. and i still cant walk after 2 days.. squats 2morro.. yaaay

Edit- im on the advanced program.. its in the link also

[Confusion]

This is my routine, It is the Pull - Push - Legs split but slightly modified with Markos's help

MONDAY PULL
Powercleans: warmaup sets + 6sets 3reps
Pullup Ladder: 1,2,3,4,5 (Repeat 3 times with 45 second break betweek each lot of reps)
Deadlifts: warmup set (already fairly warm from cleans) 6ets 2reps

Wednesday PUSH
Military press: Warmup sets + 4sets 6reps
DB Bench: Warmup sets + 4sets 8reps
Close Grip Bench: 3 sets 8reps
Single DB press: 3 sets 5reps per side

FRIDAY LEGS
BB Curl: Warmup sets + 3 sets 8 reps
Squats: Warmup sets + 6 sets 6reps
SL Deadlifts: Warmup sets + 3 sets 10reps

Markos i really like the look of that 4 day split that neil posted up. It keeps the workouts short (essential for me) it also retains powercleans and i would probably change SL Deads to standard. It lets me do major exercises more than once a week and has shoulder exercises more than once which i feel is a mojor weakness at the moment.

Would you recommend i try this for 6 weeks or do something different?

[m&m]

Looks great to me.Neil likes it.Its harder than it looks though lol.Remember,the worst routine performed with maximum effort is better than the best routine performed with mininum effort.

Try them all,shit I have.I could fill pages on this forum with the routines I have tried.

[SLYSX]

Currently using a program i found in the big thread

Squats 3x8
BB Bench 3x8
Miltary Press 3x8
Deadlifts 3x8
Chin Ups 3xMax

i find it very heapfull i have only done it for 2 weeks and iam noticing alot better back strength and is also helping with MP

[Tristan_]

Everyone lovs the x5 these days

[Big_Fuzzy]

This is the split I put together and use. based on Bill Starr

BULKING ROUTINE

This routine is based on the Bill Starr with added DB usage. The 5x5 Starr scheme will keep and improve strength and the DB 3x8 will allow for maximum muscle hypertrophy. All using major compound exercises on lifting days, with auxiliary concentration exercises (calf, forearm) work done with the fitness maintenance 30 minute ergo and abdominal routine on Tuesday/Thursday.

Monday:
BB Bench Press 5x5
Squat 5x5
BB Row 5x5
DB Military Press 3x8
DB Row 3x8

Wednesday:
Dead lift 5x5
BB Military Press 5x5
Squats 3x8
DB Bench Inc/Dec (rotate) 3x8

Friday:
BB Bench Press 5x3
Squat 5x3
BB Rows 5x3

Tuesday/Thursday:
30 minute ergo res. 10
Ab crunch machine 3x8
DB Side Bends 3x8
Calf Raises 3x8
Wrist Curls 3x8

Friday Heavy Triple:
Start with what would usually be the weight of your 4th set. From here, do heavy triples.

Ie: 4th set from 5x5=80kg, therefore 3x3 split will start with 80kgx3, ramping to 90kgx3, 100kgx3, 105x3, 110x3.

The heavy triple coupled with excess calories allows you to make incredible strength gains.









CUTTING ROUTINE

By training the 3 (4 if you include BB Row) major movements in an extremely low rep range with many sets, this will shock the body into high level intensity workout which will cause it to hold onto muscle mass whilst burning it only available fuel option, fat.

The HIIT, ergo and water rowing sessions will contribute to massive calorie burning. This gives the athlete the option of still being able to eat decent sized meals while still burning incredible amount of energy.

The entire HIIT program should be completed in less than 25 minutes, HIIT is designed to be extremely intense, and the rests are done that the heart rate fluctuates from resting to up to 100% of heart rate capacity. This induces a much more efficient burning of fat and severely depletes muscle glycogen deposits.


LIFTING SPLIT:

Monday:
BB Bench 8x3
Squats, 3x8 moderate weight, moderate speed
BB Row 3x8, moderate weight, moderate speed
DB Row 2x15, focusing on speed and power acceleration
Weighted crunches 3x8

Wednesdays:
Dead lift 8x3
BB Military Press 8x3
Squats 2x15, focusing on speed and power acceleration
DB Military Press 2x15, focusing on speed and power acceleration
Weighted crunches 3x8

Friday:
Squat 8x3
BB row 8x3
BB Bench Press 3x8
DB Bench 2x15, focusing on speed and power acceleration

ON WATER/ERGO SPLIT:
3x2.5km, 3x a week on ergo, Monday, Wednesday, Friday
2x a week on water, Tuesday, Thursday





HIIT Sprinting routine:
400m, 30 second rest
200m, 40 second rest
200m, 60 second rest
100m, 60 second rest,
100m, 60 second rest,
100m, 60 second rest,
200m, 60 second rest,
200m, 60 second rest,
400m.

3x a week, athlete’s choice of training days. Recommended, Monday, Wednesday, Friday.

Intensity can be lessened slightly on Friday due to the heavy squatting.

[ONDGOE]

Program: cant remerb what its called
Written: by m&m in the big thread
Goals: lean mass
Comments: loving life... love you squats... 10x10's are killing me.. arms are bigger, got nice bi and tri's, calves are getting lean and solid can see definition, quads have become solid but cant see definition. and Have missed out a fair bit of gym days due to squats leaving me disabled for up to 3-4 days

MONDAY
INCLINE PRESS 10X10
BENT ROWS 10X10
BB CURL 3X8
10 MIN RUN

TUESDAY
SQUATS 10X10
STANDING PRESS BEHIND NECK 10X10
SKULL CRUSHERS 3X8
10 MIN RUN

THURSDAY
CHINS 10XMAX
DIPS 10XMAX
DB INCLINE CURL 3X8
10 MIN RUN

FRIDAY
SQUATS 10X10
STANDING MILITARY PRESS 10X10
TRICEP PRESSDOWNS 3X8
10 MIN RUN

[mr sparkles]

Monday

Shoulders & Biceps
Dumbell or Barbell presses x 5 (drop set last 2 sets)

Upright Rows x 4
supersetted with Shrugs x 4

Inner/Outter grip barbell x 5 (Drop set wit half the weight on last 2 sets)
(superset with reverse grip every fortinight)
Super set hammer DB curls & DB curls

Sit Ups & Ab exercises

Tuesday

Wide,close,reverse grip chin ups with/without added weight x 5
lat pull downs
bent over rows
DB pull ups

Light Cardio with short burst/interval sprints


or hit the pool.

Wednesday

Flat bench
Incline DB's (drop set on last 2)
Incline flies
Superset upper & lower cables

Sit Ups and other ab exercises

Thursday

Light Cardio with short burst/itnerval sprints


Friday - Rest

Saturday - Light Back workout, Light Biceps, Cardio

Sunday

Squats
Leg Extension
Leg Press

Calf Raises

When resting between squat and leg press sets, 20 push ups.


Thats my above workout, every week i alternate slightly with my exercises due to working week being different, & change flat to incline bench & change incline DB's to flat etc..
Every exercise try to push out 2 reps at 90%


i always take friday off, and sometimes thursdays

[hazard121]

Program: 3 day split
Written by: A powerlifting champ mate of mint7's
Goals: Strong/lean mass
Comments: it kills me...After a few weeks im starting to thicken out and get more fuller..At the moment i havnt had a chance to do the tricept extensions as im genearlly pretty f**ked after the deadlifts,rowns, CG bench and military press..Right now im really enjoy it. Plan to stick to this for a while until im not noticing any gains and i'll probly come back here trolling for my next program

Day 1:
Squats 3/6
Calf Raises 4/6
Chins - 3xmax

Day 2:
Flat Bench 3/6
Pullovers 2/8
Dips - max
Single Arm Preacher Curls 3/6
Hammer Curls 3/6


Day 3
Deadlifts 3/6
corner Rows 2/8
Tricep extensions 3/6-8
Close Grip Bench 3/6
Military press 3/6

I also ride about 4k's to uni which is through some pretty tough uphill areas and have hockey training once a week which takes care of the cardio exercise

[180GO]

I thought that this thread should be pinned. By all means put programs in it but don't fill it with junk otherwise I will probably do nothing about it lol. Enjoy.

[Hail]

Program: Custom Developed over few years by a mate thats been training for 15 yrs.
Written by: Few mates - gym freaks
Goals: Building and defining
Comments: I find this program is excellant, I have plenty of energy and I can see the gains in 3 week periods. i have photograph myself every 3 months to ensure development. I find the sessions dont last forever (no longer than 45mins). Also doing it this way ensures adequate breaks for your muscles but makes sure on those days you give them hell, allow them the week to rebuild and then hit them again. Progressively I am increasing between 7-10% more weights each week.



Monday
Chest

Chest Press
10 reps x 1 set 50% of max weight (that you can do)
8 reps x 2 sets MAX
8 reps x 1 set 75% of max weight

Hyper set DB Press & Butterflies
8 reps x 3 sets with 45 - 60 sec break

Super set Elevated Push-ups and Push-ups with fingers pointing away from body
20 reps x 2 sets 45-60 sec break with small squirt of water

Triceps

Hyper Set: Dips, Skull Crushers & Modified Skull Crusher
8 reps x 3 sets - typical break

Tri kicks
8 reps x 3 sets - typical break

Tri curls (gotta smash these - big weights and kill it)
6 reps x 3 sets - typical break

**Some light ab work for 5 mins non stop**

Tuesday
Back

Pull-downs
10 reps x 1 set 50% of max weight
8 reps x 3 sets MAX

Hyper Set: One arm row; Bent over row
8 reps x 3 sets - typical break

Hyper Set: Close and Wide Grip chin ups
10 reps x 2 sets

Back crunch
8 reps x 3 sets

Biceps
Super set: Vertical lift twists; horizontal lift twists; Dumb bell curl
8 reps x 3 sets

Bicep Curls (SMASH THEM)
6 reps x 3 sets

Hyper set: Wrist extensions and wrist curls
8 reps x 3 sets

Wednesday Break

Thursday
Shoulders

Hyper Set: Lateral raises; front raises and rear deltoids
8 reps x 3 sets

Shrugs
8 reps x 3 sets

Shoulder press
8 reps x 3 sets

Arnie Press (hands over as if boxing and then swing ur thumbs in towards your face and as ur doing this extend upwards until the dumb bells touch and then on the way down swing them back out again... keeping it all close)
8 reps x 3 sets

**Light ab work again**

Friday

Rest

Saturday

Legs

10mins cross trainer on interval 50sec bursts and 50secs off going with difficult setting level 13.

Back Squats
8 reps x 2 sets

Leg curls
15 reps x 3 sets

Dead lifts
10 reps x 2 sets

Calf raises
10 reps x 2 sets

Side Steps
10 reps x 2 sets


**Light ab work**

Sunday

Rest

***I just started taking Tribulus, only in the first week, I'll report back and let ya know if there are any major changes. People google it, might be what you need to take things to the next level - (NOTE not a growth hormone)

This post has been edited by Hail: 16 April 2007 - 06:37 PM

[teamdrift]

hey everyone,

just thought i would post this up caus i realy have no idea what im doing at the gym so if someone could maby give me some tips on a better routine would be awsome!!

i dont know what some of the excercises are called...lol..sorry

ok i currently weigh 65kg and im 175cm tall.

this is my routine.

Bench 55kg 10,10,10

Bicept Curl 30kg 10,10,10

?Pull downs? 40kg 10,10,10
the one where u sid down and pull the bar down

40kg 10,10,10
and the one thats on the other side of the pull down machine

Full Inclined sit ups with 5kg 20,20,20

Arm Extencions 6kg 10,10,10

sorry i dont know the propper names but i will find out and fix it up, if someone could maby help me out with a better routine it would be awsome...im not realy going for mass just definition.

THanks

[regime]

teamdrift, on Apr 23 2007, 03:37 PM, said:

hey everyone,

just thought i would post this up caus i realy have no idea what im doing at the gym so if someone could maby give me some tips on a better routine would be awsome!!

i dont know what some of the excercises are called...lol..sorry

ok i currently weigh 65kg and im 175cm tall.

this is my routine.

Bench 55kg 10,10,10

Bicept Curl 30kg 10,10,10

?Pull downs? 40kg 10,10,10
the one where u sid down and pull the bar down

40kg 10,10,10
and the one thats on the other side of the pull down machine

Full Inclined sit ups with 5kg 20,20,20

Arm Extencions 6kg 10,10,10

sorry i dont know the propper names but i will find out and fix it up, if someone could maby help me out with a better routine it would be awsome...im not realy going for mass just definition.

THanks

not much of a routine though if you want to get toned you could start running before one of the regs/mods kill u

otherwise read the forum any information you could possibily need is here 100x over

[beerbaron]

with the skinny guy routine
does one use dumbells or a barbell on the incline press ?

[neil_se]

I used barbell.

[deant1]

alternate between them both. eg. 1 week barbel and the next dumbell.

both are good for different reasons, variety is best.

[deant1]

This is a 8 week schedule. 8 weeks building then 1 week off. I Train Negatively once every
4 weeks.

ALL REPS ARE 3 X 8 UNLESS OTHERWISE STATED.
ALWAYS PERFORM A WARM UP SET BEFORE EACH NEW MUSCLEGROUP.


mon - Chest & Triceps
Barbell Bench Press
Incline Barbell Bench Press*
Flat Bench Dumbbell Flyes or Weighted Dips**
Close-Grip Bench Presses
Skull Crushers
Straight Bar Cable Pushdowns or Seated Overhead Dumbell Extensions

* Every other workout, alternate Incline Barbell Bench Presses with Incline Dumbbell Presses.


wed- Back & Biceps
Pulldowns or Weighted Wide-Grip Pull-Ups
Low Cable Rows or Supported Barbell Rows
Dumbbell Rows or Bent-Over Barbell Rows
Pullovers
Barbell Curls or Alternating Dumbbell Curls**


thu - Legs
Leg Extensions
Squats or Hack Squats 4 x 8
Stiff-Legged Dead Lifts or Lying Leg Curls

sat - Shoulders, Traps,
Seated Dumbbell Overhead Presses
Barbell Military Presses
Seated Dumbbell Lateral Raises
Bent-Over Rear Lateral Raises
dumbbell Shrugs

[GTShortie]

Program: Skinny Guy Routine #2
Written by : The Great M&M
Goals: Strength, Size
Comments: An excellent program for beginners. Take 3 deep breaths between each squat.

3 Times a Week i usually do (Mon, Wed, Sat)

Breathing Squats 1 x 20,1 x 15
Bench press 2 x 8
Stiff leg deadlift 2 x 8
Chins 2 max or lat pulldowns until you can chin
Military press 2 x 8
BB curl 2 x 8
Dips 2 x 8

______________________________________________________________________________

I've never lifted weights in my life, but i did have an athletic background being a decent 100m sprinter in highschool i've done this SAME routine non stop for a period of 7 months with what i would say are impressive results/progression and still yet to hit a plateau.

My recent 1RM PB's at 65.5kg:
97.5 Kg Bench Press (with a pause)
100kg Bench Press (touch & go)
160kg Squat (with Belt + knee wraps)
200kg Deadlift (with belt only)

You can check my progression of the times when i failed a lift got pinned etc etc here:
http://www.nissansil...howtopic=216207

Although this program isn't very long i can do it in 45-60minutes but i usually take a good break between lifts especially after the 20 rep breathing squats you'll need a good 5 minutes <usually i train with 2 other people doing the same routine and when they are done its my turn same with everything else>

What to do:
Squats: When you can clear 20,15reps at a specific weight increase the poundage by 2.5kg or 5kg and attempt a minimum of 15,10reps and attempt to add one more rep per session, keep your head up!
Bench Press: When you can clear 8,9reps increase the poundage by 2.5kg, make sure the bar touches your chest and concentrate on benching FAST, if you after you increased the poundage by 2.5kg and you can't get at least 7,6reps after the increase then reduce the weight and work on benching it faster and doing 9,9 or 8,10 reps before trying to increase again. The spotter can help you unrack the weight and leave you at the top, if the spotter has to help you lift it THAT is your last rep and doesn't count.
Stiff Leg Deadlifts: Using a clean grip for both sets get 8,9 reps before increase poundage by 2.5kg or 5kg keep your head up!
Chin-ups: If you can't chinup with strict form don't worry just cheat/bounce/half chins until you get stronger to be able to do a normal chin-up then correct form later i hate lat pulldowns & machines
Standing Military Press: Powerclean the weight off the ground, lock your legs/knees so no leg drive is possible don't look at the bar when press look straight ahead after the bar passes your mouth <that will keep your back straight> get 8,9reps before increasing poundage by 2.5kg
Parallel Bar Dips: If you can't do these, do half dips until you get stronger and can do full dips (shoulders down to the elbows) once again i hate machines and counter weights when you can get 20reps full dips go buy a weight belt and start adding weight 2.5kg or 5kg at a time once you can do 12,10reps increase poundage.

DO THIS ROUTINE IN THE FOLLOWING ORDER, there is a reason behind it so you let your muscles recover don't SKIP breathing squats they are the most important exercise, if you don't want to do them don't expect gains with the program.

Every MONTH test your 1RM and see if you made progress compared to last month, if you failed a bench press at 90kg last night but this month you can do it you know you got stronger.

Diet:
I have a protein shake 30minutes prior to workout and straight after workout followed by a big dinner. If you are bulking add milk to your diet and EAT UP!. Eat every 2 1/2 hours don't train on an empty stomach.
READ THESE:
http://www.nissansil...howtopic=214455
http://www.nissansil...howtopic=186074

along with all the other pinned threads

I have two mates who are currently doing my program with great results (one bulking, one not) i will update their results on a monthly basis check my training journal.

Nothing is impossible ... i don't believe in plateau ooh and listen to M&M The Great and those that are stronger then you, they are stronger for a reason.

[lkt004]

my workout:
2 day split:

tuesday: upper body:
seated row: 1X warmup set, 2x working sets
lat pulldown: 1Xwarmup set, 2Xworking sets
chinups: 1Xwarmup set, 2Xmax sets
bench press:1X warmup set, 2X working sets
1arm dumbell press: 1X warmup set, 2Xworking sets
pushups: 1Xwarmup set, 2X40kg wieghted sets to max

wedensday:
legs:
sqauts:1Xwarmup sets, 2Xworking sets
deadlifts: 1Xwarmup set, 2Xworking sets
leg press:3Xmax sets, 400kgs +

working with only compound excercises, giving my body 7 days to recover before i hit them again, every session i am lifting heavier wieghts.

[Switch]

Here is my refined routine, coupled with lots of eating, there is no recovery problems but usally by the weekend everything is sore and you need the 2 days off. Every exercise is 3 working sets.

Day 1 - Light

Chest, Shoulders, Bi's Reps Rest

Bench Press 15 60
Decline DB 20 60
Incline Bench 15 60
Standing Barbell Press 15 60
Seated Smith Press 20 60
Upright Rows 15 60
Preacher Curls 15 60
Vertical Concentrations 20 60

Day 2 - Light

Back, Tri's, Forearms, Traps Reps Rest

Lat Pulldowns 20 60
Seated Rows 15 60
Reverse Grip Pulldowns 15 60
Tricep Extensions 15 60
Close Grip Bench 15 60
Wrist Curls 15 60
Behind Back BB Shrugs 20 60


Day 3 -

Legs, Calves Reps Rest

Squats 10x10 90
Calf Raises 10x5 90

Day 4 - Heavy

Chest, Shoulders, Bi's Reps Rest

Incline DB's 8 90
Decline DB's 10 90
Pec Deck 10 90
Seated DB Press 8 90
Bent Lateral Raises 10 90
Cable Front Lat Raises 8 90
Standing Barbell Curls 10 90
Incline DB Curls 8 90

Day 5 - Heavy

Back, Tri's, Forearms, Traps Reps Rest

DeadLifts 8 90
Barbell Rows 10 90
T Bar Rows 8 90
Tricep Pushdowns 10 90
Parallel Bar Dips 10 90
Wrist Curls 10 90
DB Shrugs 10 90

[remotegt]

Program: 3 day split
Written by :Self and input from other members on site
Goals: Strength and some size, I mainly have made strength gains, little size gain.
Comments: Reps and weight can vary each week, depending on what you want to work on. You can go as hard as you want on each one, plenty of recovery time.

DAY 1
Squat
DB lunges
Military Press
High Pulls
Front raise

DAY 2
Bench Press - can vary between flat and incline every couple of weeks
Pull Overs
Pec flys
Powercleans

DAY 3
Deadlift
BB Bent Rows
Shrugs
Pull ups
BB Curl

[180_mph]

New program i am starting tomorrow.
This includes drinking a litre of Badger milk a day.
Goal is add 5kg's and gain some strength.

Monday
Deadlifts 5x3
Front squats 3x10
Farmers walks superset with calf raises


Tuesday
Military press 5x5
Close grip bench 3x8
Shrugs



Wednesday
Squats 5x5
Lunges
Glute/ham raises
Farmers walks s/set with calf raises


Thursday
Deadlifts 3x10
Pullups weighted
Bent rows
High pulls



Friday
Close grip bench 5x5
Military press 3x8
Shrugs
Farmers walks superset with calf raises