6 day schedule

[nickb86]

For a basic push, pull, legs Id go something like this.
Day 1 push
Barbell bench 4 sets 8-12 reps
Over head press 3x12
Incline dbs 3x12
Skull crushers 3x8
Weighted dips 3x 12-15
Abs

Day 2 pull
Bent over row 3x 12
Pull ups 3x15
Dead lift 4x 5-12
Pull overs 3x15
Ez bar curls 3x15-20
Hammer curls 3x12
Abs

Day 3 legs
Squat 4x 8-12
Leg press 3x 15-25
Hack squat 3x15
Good morning 3x20
Ham curl or ghr 3x 20
Standing calf raise 3x25-50
Abs

Then rest 2-3 days and repeat. This is a good start and as time goes on you can manipulate the reps and sets or swap exercises. But dont swap squats for leg extentions or some crap like that. Keep compound moves as your bread and butter.

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I would start with this but slowly (fornightly or monthly) lower the rep range down, so 4 the bench start with 12 reps and get used but after afew weeks drop to 8 then 6 or 4 and stick with this 4 abit. you sound quite skinny and are training naturally so you would respond better to shock training (targeting central nervous system) which is heavy lifts large compound movments with low reps.
Trust me i know i have trained everyway possible naturally from 6 days on 2hrs a day, to 2-3 days a week and for my body type i have it to a T

 

[nickb86]

here this is what i used for abit and gained great mass and strength and my freinds of similar stature have responded well aswell and it does need any complicated gym equipment. Pay special attention to the tempo and rest times and keep proper form all the way through. Keep cardio to mimium as it will make you more prone to injury later on and reduce mass gains, but this is the bomb.
Each month the days, exercises and rep ranges change so constantly keeps you guessing and gaining while ensuring evrything gets worked properley.

stage 1. 4x4 strength weeks 1-3
monday. sets x reps rest (mins) tempo (seconds)
Back squats 4x4 2-3, 3,1,1
Bench Press 4x4 2-3 3,1,1
Bent over rows 4x4 2-3 3,1,1
Upright rows 2x20 1 2,1,1
Calve raises 2x20 1 2,1,1

Wednesday.
Lunges 4x12-15 2-3 3,1,1
Stiffleg deadlifts 4x12-15 2-3 3,1,1
Dips 4x failure 1 3,1,1
Chinups 4x failure 1 3,1,1
Ab work 3x30 1 2,1,1

Friday.
Deadlifts 4x4 2-3 3,1,1
Military presses 4x4 2-3 3,1,1
Wide-grip pulls 4x4 2-3 3,1,1
Barbell shrugs 2x20 1 2,1,1
Calf raises 2x20 1 2,1,1

Stage 2 5x5 strength weeks 4-6
Monday.
Back squat 5x5 2-3 3,1,1
stiff leg deadlift 5x5 2-3 3,1,1
barbellcurls 5x5 2-3 3,1,1
Barbell shrugs 3x30 1 2,1,1
Calve raises 3x30 1 2,1,1

Tuesday
Dumbell bench press 5x5 2-3 3,1,1
Barbell rows 5x5 2-3 3,1,1
Dumbell shoulder press 5x5 2-3 3,1,1
Ab work 3x30 1 2,1,1

Thursday.
Deadlift 5x5 2-3 3,1,1
Lunges 5x5 2-3 3,1,1
Close grip presses 5x5 2-3 3,1,1
Barbell shrugs 3x30 1 2,1,1
Calve raises 3x30 1 2,1,1

Friday
Incline bench presses 5x5 2-3 3,1,1
Seated rows 5x5 2-3 3,1,1
Military presses 5x5 2-3 3,1,1
abs 3x30 1 2,1,1

Stage 3 6x6 weeks 7-9

monday. sets x reps rest (mins) tempo (seconds)
Back squats 6x6 2-3, 3,1,1
Bench Press 6x6 2-3 3,1,1
Bent over rows 6x6 2-3 3,1,1
Upright rows 3x15 1 2,1,1
Calve raises 3x15 1 2,1,1


Wednesday.
Lunges 4x8-12 2-3 3,1,1
Stiffleg deadlifts 4x8-12 2-3 3,1,1
Dips 4x failure 1 3,1,1
Chinups 4x failure 1 3,1,1
Ab work 3x30 1 2,1,1


Friday.
Deadlifts 6x6 2-3 3,1,1
Military presses 6x6 2-3 3,1,1
Wide-grip pulls 6x6 2-3 3,1,1
Barbell shrugs 3x15 1 2,1,1
Calf raises 3x15 1 2,1,1

Stage 4 7x7 weeks 10-12
Monday.
Back squat 7x7 2-3 3,1,1
stiff leg deadlift 7x7 2-3 3,1,1
barbellcurls 7x7 2-3 3,1,1
Barbell shrugs 3x30 1 2,1,1
Calve raises 3x30 1 2,1,1


Tuesday
Dumbell bench press 7x7 2-3 3,1,1
Barbell rows 7x7 2-3 3,1,1
Dumbell shoulder press 7x7 2-3 3,1,1
Ab work 3x30 1 2,1,1


Thursday.
Deadlift 7x7 2-3 3,1,1
Lunges 7x7 2-3 3,1,1
Close grip presses 7x7 2-3 3,1,1
Barbell shrugs 3x30 1 2,1,1
Calve raises 3x30 1 2,1,1


Friday
Incline bench presses 7x7 2-3 3,1,1
Seated rows 7x7 2-3 3,1,1
Military presses 7x7 2-3 3,1,1
abs 2x20 1 2,1,1

Pay attention to the tempo as you tear your muscles alot more lowering the weight than lifting it e.g bench- you lower the bar for 3 seconds slightly pause and push up for a second hold for a second (1 rep) and then lower for 3 again.
This routine is perfect for anyone and was designed for off cycle natural use and works especially well for the hard gainer and slimmer gym guys.
Lift as heavy as you can whilst keeping proper form and aim to keep adding weight each week dont increase reps just weight, e.g by the end of the 1st part say youre benching 90kg for 4 reps aim to do 5 reps and 5 sets on the next month. Sometimes you have to add more weight aswell as iv found you strengthen fast.
I am slim i dont im a hard gainer but either way i stack it on with this, makesure your eating enough especially 2wards the end i use 2 mins rest but its up to you mate, the higher 20-30 rep ranges have been shown to work awesomely with slimmer gymers on these muscle groups thats why they are there.
All off days are rest days if you do cardio keep it min and do it say on fridays after gym or tuesdays etc anything with arest day after so you recover fully i would avoid it in the later stages 7x7.

The ethos of this programme is shock the central nervous system (heavy loads) and work all muscle groups without buring too many calories and stress them in a way to maximise hormonal and endorphine release. This was not written by me and is not my own but is very good and it works not saying your a hard gainer but many of em and other better muscle builders have used this an its works well, with minimum equipment and can be done fairly fast.have a bash and see what happens mate.
Nick

 

[nickb86]

i laid it out properley and f'in thing jumbled it up from left to right : reps x sets, rest time eg 2-3mins, tempo eg 3,1,1

 

[BEAST420]

that confused me, (sorry to jack your thread... im not trying too, but....) im tryna add some size as well this winter and i have a dbol/ test cycle for this jaunary and will be going 6 days a weeek on that but until then i wana "bulk" as effectivily naturally as i can, i was thinking 3 days on 2 days off with the push legs pull method, any suggestion would be greatly appricated.... 5'10, 183, 23, 10% (im guesing).... and just switched my diet from shredder to bulker

 

[nickb86]

do what works for you mate 1stly, over time you will adapt and notice changes to your physique and hopefully know what affected what and what imporved what, the programme above i listed would be good for you which adds mass to everyone iv given it too and awesome strength.

You could try a simple split say 3 day thing or use a programme which has worked well 4 u but mod it slightly e.g mass and strength training usually go loosely together so focus on :

free weights not cable or pull machines try to do exercises with barbells and heavy weights.

Ensure the majority of the workout is compound movements (those that work a karge number of muscle groups at once) deadlift, bech press, bentover rows, squats, if youre looking to also work smaller muscle groups try to Work them with simimlar multi-muscle movments eg chin-ups instead of bicep curling.

Keep rest times longer 2-4 mins

keep sets and reps low but lift heavy

when lifting use a slower repetition and tempo to maximise muscle tear and damage without doing higher volume.

Obviously eat shit loads

I would say lift big and take rest days 1 on and 1 off to allow your cns to recover fully and to minimise risko of overtraining and calorie burning

oh and try to keep gym time to an 1hr not longer and minimise any cardio or make it alot gentler if you have too

-you can use these principles to mod your current schedule or redesign one hope this is of some help to you, nick