strength/muscle building routine???? again??!?!

[C-Rite]

ok heres the thing, i'm plannin to do a summer bulk beginning june, but still undecided on what routine to do, i've considered rippetoe's but i HATE squats with a passion, i can force myself to do them once a week, but 3x??!?!!!! anyway this summer i'm lookin to build muscle and gain strength, lately i've been focusing on muscle endurance, well anyway i designed a routine that's made up of compound lifts to help me achieve my goals and at the sametime havin fun, but i need someone's help with more experience critiquing and tweaking the routine..... 3 day split, M/W/F,

Workout 1
Bench Press 5x5
Barbell Curl 5x5
Upright Row or Military Press 5x5
Barbell Row 3x5

Workout 2
Squat 5x5
Leg Press 5x5
Seated Calf Raise 5x5
Dead lift 3x5

thx for the help fellas

[Theworm826]

If you want strength, you're gonna need to squat 3x a week. But if you don't want to, then.. try a Chest/shoulders/triceps, Back/Bis/Forearms, Legs split

Day 1: Chest Day
Chest: Bench Press, or a Press Variant, 2-3 sets, 3-5 reps
Shoulders: 2 shoulder exercises, 3-4 sets, 4-7 reps
Triceps: One tricep exercise, 3-4 sets, 8-12 reps

The goal here is use the chest exercise to maintain chest strength, it will pre-exhaust the shoulders and triceps. Then work on shoulders and lastly triceps. This will promote hypertrophy and strength gains, the same set up follows with the other workout days. Rotate two big chest exercises.

Day 2: Rest Day

Day 3: Back/Bis/Forearms
Back: Deadlift/lighter pull. 1 heavy set for deadlift, 2-3 Sets for the lighter pull, 3-5 reps
Biceps: 2 Exercises, 3-4 Sets, 4-7 reps.
Forearms: One Forearm Exercise or grip work, 3-4 sets, 8-12 reps or 30 seconds to a minute for gripwork.

Same goes here. It's recommended every week you alternate deadlifts, with a lighter pull. As to not overtrain. Bicep work is to prevent bicep tears. Forearm work for grip. As well as hypertrophy.

Day 4: Rest Day

Day 5: Legs
Quads: Squat or Squat Variant.
Hams: 2 exercises, 3-4 Sets, 4-7 reps.
Calves: One calf exercise. 3-4 sets, 8-12 reps.

I'm sure you see the pattern here by now. I know you said you want hypertrophy, mainly but this will give you strength and hypertrophy. It's my plan when I get to your strength level haha.

Day 6 and 7: Rest Days, you'll need the rest after those rest days.

I got the idea from a westside split my friend is doing.

I hope that helps.

[rosco1011]

If you are looking for strength gains check into the Bigger Faster Stronger program. It is mostly developed for the aspiring high school and college athlete but I have had great strength gains following their program.

[C-Rite]

what is a lighter pull?

[Theworm826]

Like a row, clean, or some sort of pull-up/chin-up

[C-Rite]

how's this look,

Work out 1:
Bench Presss 3x5
Seated Military Press 4x4
Upright Row 3x7
Dips 2x8

Workout 2:
Deadlift/BB Row 4x5
BB Curl 3x5
Seated DB Curl 4x4
Reverse DB Curl 3x8

Workout 3:
Squat 3x5
Leg Press 4x5
DB Lunge 3x6
Seated Calf Raise 3x10

[Theworm826]

Not bad man, try to increase the weight on the big compounds every week, and the rest of the exercises every other week. Keep the intensity high.

[MIMdrummer]

I'm pretty much in the same boat. I want a massive physique and strength to back it up. I'm going to start a full body, three days a week tomorrow (my workout plan is on my profile) and I see how it works. I noticed some fairly nice gains when i was on the upper/lower body split(before my stomach went haywire) so now i'm going to up the frequency one and just focus on compound heavy lifts, rather than any isolation. As for you squat problem, something i found useful was going outside or in a good spaced out area and do lunges for a long distance from point A to back to the starting position, or you could try hack squats maybe? If you keep to the routine you posted where you worked em once a week, let me know how that turns out man.

[C-Rite]

Originally Posted by C-Rite

how's this look,

Work out 1:
Bench Presss 3x5
Seated Military Press 4x4
Upright Row 3x7
Dips 2x8

Workout 2:
Deadlift/BB Row 4x5
BB Curl 3x5
Seated DB Curl 4x4
Reverse DB Curl 3x8

Workout 3:
Squat 3x5
Leg Press 4x5
DB Lunge 3x6
Seated Calf Raise 3x10

bump for second opinion

[RossDB]

Originally Posted by C-Rite

how's this look,

Work out 1:
Bench Presss 3x5
Seated Military Press 4x4
Upright Row 3x7
Dips 2x8

Workout 2:
Deadlift 4x5
BB Row 3x5
Pull up/down 3x5
BB Curl 3x8

Workout 3:
Squat 4x5
Leg Press 3x5
DB Lunge 3x6
Seated Calf Raise 3x10

I would make a few changes ^^

[martymcfly]

i wouldn't put military with bench in the same day. thats a lot of pounding on the shoulders, and you won't get your best push for your shoulders after bench.

[C-Rite]

Originally Posted by martymcfly

i wouldn't put military with bench in the same day. thats a lot of pounding on the shoulders, and you won't get your best push for your shoulders after bench.

that's wut i was thinkin

[C-Rite]

............

[C-Rite]

Work out 1:
Bench Presss 3x5
Seated Military Press 4x4
Upright Row 3x7
Dips 2x8

Workout 2:
Deadlift 4x5
BB Row 3x5
Pull up/down 3x5
BB Curl 3x8

Workout 3:
Squat 4x5
Leg Press 3x5
DB Lunge 3x6
Seated Calf Raise 3x10

i'm sorta aiming for a clean bulk, how much cardio should i do along with this program?

[bango skank]

Why not:

Day 1:
Heavy Push/Light Pull

Day 2:
Heavy Pull/Light Push

Day 3:
Legs

Workout 1:
Bench Press 3x5
Pull up/down 3x8-12
Dips 3x8-12
BB Curl 3x12

Workout 2:
Deadlift 3x5
Seated Military Press 3x5
BB Row 3x5
Skullcrushers 3x12

Workout 3:
Squat 4x5
Leg Press 3x8
DB Lunge 3x8
Seated Calf Raise 3x10

[robmv97]

Ever try the 10 week size surge routine. It's a bit old but really does work.