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BiggT
New member
If you want to train 5 days a week.....you can squat and pull 3 times a week on Tues-Thurs-Sat as your base, and you can press on Mon and Fri.....so a rough layout would look like.....
Monday:
BTN Push Press (5x5 add weight each set)
Flat Bench (5x5 straight weight)
Incline Dumbells (3x15)
D-Bell Skulls (4x8)
Tuesday:
Back Squat: 5x5, add weight each set
Deadlift: one week go 5x5 adding weight each set, the next go 3x3 adding weight each set, the next work up to a heavy single, the 4th week do rack pulls from 18", then repeat the cycle
Decline Situps: 3 sets of 20 reps (if 20 is too easy, add weight)
Wed: off
Thursday:
Front Squat (5-5-5-3-3-3-3) (add weight each set)
Barbell Row (5x5, add weight each set)
Chins (3 sets, try to add 1 total rep each week, when you ge tall 3 x 10, add some weight)
Friday:
Flat Bench (5x5 adding weight one week, then 5-5-5-3-3-3 adding weight each set, then 5-5-5-1-1-1-1-1 adding weight each set, after every workout do 1x8-12 as a backoff...keep repeating the cycle)
Strict Standing Press: 5x5, add weight each set
Dips: 3 sets, when you can get all 3x15, add weight
Random gay iso stuff for triceps if you want to do it can be done here, but you probably shouldn't waste the time
Saturday:
Back Squat: 5-5-5-5 (same progression as Tues, then do a triple with 5lbs more than you did for 5 on Tues and use this as the weight for your top 5 on Tues....finish with 2 backoff sets of 8ish reps)
Jump Shrug : 6 sets of 5, add weight each set and go heavy
Calves : whatever you like
Biceps : whatever you like
Monday:
BTN Push Press (5x5 add weight each set)
Flat Bench (5x5 straight weight)
Incline Dumbells (3x15)
D-Bell Skulls (4x8)
Tuesday:
Back Squat: 5x5, add weight each set
Deadlift: one week go 5x5 adding weight each set, the next go 3x3 adding weight each set, the next work up to a heavy single, the 4th week do rack pulls from 18", then repeat the cycle
Decline Situps: 3 sets of 20 reps (if 20 is too easy, add weight)
Wed: off
Thursday:
Front Squat (5-5-5-3-3-3-3) (add weight each set)
Barbell Row (5x5, add weight each set)
Chins (3 sets, try to add 1 total rep each week, when you ge tall 3 x 10, add some weight)
Friday:
Flat Bench (5x5 adding weight one week, then 5-5-5-3-3-3 adding weight each set, then 5-5-5-1-1-1-1-1 adding weight each set, after every workout do 1x8-12 as a backoff...keep repeating the cycle)
Strict Standing Press: 5x5, add weight each set
Dips: 3 sets, when you can get all 3x15, add weight
Random gay iso stuff for triceps if you want to do it can be done here, but you probably shouldn't waste the time
Saturday:
Back Squat: 5-5-5-5 (same progression as Tues, then do a triple with 5lbs more than you did for 5 on Tues and use this as the weight for your top 5 on Tues....finish with 2 backoff sets of 8ish reps)
Jump Shrug : 6 sets of 5, add weight each set and go heavy
Calves : whatever you like
Biceps : whatever you like
