Please Scroll Down to See Forums Below I've used the same program for a while now and it's beginning to get a little stale. Basically, I've been lifting for a little more than a year so I have a good foundation and ok strength, but I can do better. I'm 5'8", 165, small/medium frame. What I'm looking for is strength/bulk. In a nutshell, I need to be able to throw my weight around and someone elses due to my job. If possible, done in a 4 day (Mon-Thurs), with 3 days off (Fri-Sun) would be ideal. Maybe some diet advice too. I know it's a lot to be asking, but I'd really appreciate a hand here. Thanks everyone.
Need A New Program!
- Thread starter pintopkp
- Start date
Greek Freak
New member
As warblade said, there are a lot of routines out there...I suggest you come up with one and then post it up here so ppl can critique it for you. Just try and find one that someone else(not a pro bodybuilder) uses and then switch it around a little to focus more on your goals.
As far as my program I want to stop:
Day 1
Pull Ups 4@AMAP
Cable Row (close grip) 3@8
Close Grip Pulldowns 3@8
Wide Row 3@8
DB Bench 4@8
Incline Machine 3@8
Chest Flyes 3@8
Dips 3@AMAP
Day 2
DB Curl 3@8-10
BB Curl 3@8-10
Preacher Machine 3@8-10
French Press 3@8-10
Rope Pulls 3@8-10
One Arm Pulldowns 3@8-10
Day 3
DB Overhead Press 4@8-10
Lateral Raises 3@8-10
BB Shrugs 4@8-10
*Took 2 days off and started over.
*Did not do legs (yes, I know it was a big mistake) becuase I had to run a lot.
*Abs every other workout.
I know from experience now that this is overtraining. When I became more educated in lifting, I would cut down and do maybe 3/4 of that which is probably still too much.
Day 1
Pull Ups 4@AMAP
Cable Row (close grip) 3@8
Close Grip Pulldowns 3@8
Wide Row 3@8
DB Bench 4@8
Incline Machine 3@8
Chest Flyes 3@8
Dips 3@AMAP
Day 2
DB Curl 3@8-10
BB Curl 3@8-10
Preacher Machine 3@8-10
French Press 3@8-10
Rope Pulls 3@8-10
One Arm Pulldowns 3@8-10
Day 3
DB Overhead Press 4@8-10
Lateral Raises 3@8-10
BB Shrugs 4@8-10
*Took 2 days off and started over.
*Did not do legs (yes, I know it was a big mistake) becuase I had to run a lot.
*Abs every other workout.
I know from experience now that this is overtraining. When I became more educated in lifting, I would cut down and do maybe 3/4 of that which is probably still too much.
you should be working 2/3 days a week with this, just listen to when your body says you can train again.
day 1:
overhead press 3 sets
db press 3 sets
squat 1x20 or 3x10 or 5x5
pullups 3 sets
barbell curl 2 sets
skullcrusher 2 sets
calf raise 4 sets
wrist curl 3 sets
weighted reverse crunchies 5 sets
day 2:
incline barbell press 3 sets
deadlift 3 sets
close grip bench 2 sets
bent over row 3 sets
front squat 3 sets
seated calf 4 sets
reverse barbell curl 2 sets
farmers walk 3 sets
weighted hanging leg raises 5 sets
if you feel you need it, hamstring curl, lateral raises, leg extension, and stiff legged deads can be put in as necessary.
if you don't feel traps are worked enough with deads and farmer walks, add shrugs or hise shrugs.
I just made this routine up off the top of my head, so if I neglected any body parts tell me.
day 1:
overhead press 3 sets
db press 3 sets
squat 1x20 or 3x10 or 5x5
pullups 3 sets
barbell curl 2 sets
skullcrusher 2 sets
calf raise 4 sets
wrist curl 3 sets
weighted reverse crunchies 5 sets
day 2:
incline barbell press 3 sets
deadlift 3 sets
close grip bench 2 sets
bent over row 3 sets
front squat 3 sets
seated calf 4 sets
reverse barbell curl 2 sets
farmers walk 3 sets
weighted hanging leg raises 5 sets
if you feel you need it, hamstring curl, lateral raises, leg extension, and stiff legged deads can be put in as necessary.
if you don't feel traps are worked enough with deads and farmer walks, add shrugs or hise shrugs.
I just made this routine up off the top of my head, so if I neglected any body parts tell me.
