Strength and Size Routine- Days Off?

[Reelmaster]

Following the routine below would it be better if I too two days off on Sat. and Sun. or would it be better if I took of Wed and Sunday? I and working at maintaing strength in my major lifts and gain size.

Monday
Barbell squats 3x5
Leg presses 3x10-12
Walking lunges 3x50 feet
Leg Curls 3x10-12
Seated calf raises 4x10

Tuesday
Bench presses 3x5
Incline bench presses 3x10
Weighted dips 3x10
Dumbbell flies 3x10
Abs

Wednesday
Dead lifts 3x5
Bent barbell rows 3x 8-10
Pull Downs 3x8-12
Stiff -leg dead lifts 2x8-10
Standing calf raises 4x10

Thursday
Close-grip bench presses 3x10-12
Military presses 3x5
Dumbbell lateral raises 3x10-12
Triceps Extensions 3x10-12
Abs

Friday
Power Cleans 5x3
Step-ups 3x10
Chin-ups 3x8-12
Barbell Curl 3x8-12
Shrugs 3x 10

[user94984100999]

IMO i would take off on the weekend

[christos_swc]

Rest in between workouts sounds like a much better idea than 5 days in a row followed by two days of rest.
Also the last workouts of the week will suffer with this schedule.
I'd think you need 3 rest days rather than two for every cycle.
It does not have to be a weekly program.
More like workouts 1-5.
So you could try: Monday workout 1, Tuesday workout 2, Wed off, Thursday Workout 3, Friday workout 4,weekend off, Monday workout 5, Tuesday workout 1, Wed off etc.
Don't have to fit it all in a week, 4 workout days rather than 5 would probably be more productive.
People think in terms of weekly programs and I don't see the reason.
Also deads and SLDs on the same day may be a bit too much unless you go about them half as*ed, not recommended.
I take it you train naturally, sounds like too much work in the space of a week.
Another alternative if your gym is open 7 days a week is to do 1 day on , 1 off, a 10 day cycle.
If you train with enough intensity I believe you're covered just fine.

[gun-G]

Following the routine below would it be better if I too two days off on Sat. and Sun. or would it be better if I took of Wed and Sunday? I and working at maintaing strength in my major lifts and gain size.

Monday
Barbell squats 3x5
Leg presses 3x10-12
Walking lunges 3x50 feet
Leg Curls 3x10-12
Seated calf raises 4x10

Tuesday
Bench presses 3x5
Incline bench presses 3x10
Weighted dips 3x10
Dumbbell flies 3x10
Abs

Wednesday
Dead lifts 3x5
Bent barbell rows 3x 8-10
Pull Downs 3x8-12
Stiff -leg dead lifts 2x8-10
Standing calf raises 4x10

Thursday
Close-grip bench presses 3x10-12
Military presses 3x5
Dumbbell lateral raises 3x10-12
Triceps Extensions 3x10-12
Abs

Friday
Power Cleans 5x3
Step-ups 3x10
Chin-ups 3x8-12
Barbell Curl 3x8-12
Shrugs 3x 10

hard to say without knowing your experience level, eating and sleeping habits, recuperation ability...
that's a lot of work, if it were me i wouldn't want to be on that format for too long.
Friday looks king of hodge-podged together and you could take the tris with shoulders...move them over to chest day and take the bis from fri and put them with shldrs
make wed an off day so you w/o on M, T, Th, F, then the weekend off...
But if it works for you, then it's perfect as is.
But if you can do it and you like it, then it's perfect for you..

[Crusier]

I have only been lifting for over a year so take this for what it is worth.

Put SLDs on Monday and alternate weeks with Walking Lunges with Step Ups. Make Wednesday an off day. On Thursday alternate weeks with Deads and Cleans; Pull-ups and Chin-ups and move Shrugs to Thursday and Barbell Curls to Friday. Take Saturday and Sunday off.

It would look like this:

Monday
Barbell squats 3x5
Leg presses 3x10-12
Walking lunges 3x50 feet/ Step-ups 3x10
Stiff-leg dead lifts 3x8-10
Leg Curls 3x10-12
Seated calf raises 4x10

Tuesday
Bench presses 3x5
Incline bench presses 3x10
Weighted dips 3x10
Dumbbell flies 3x10
Abs

Wednesday Rest


Thursday
Dead lifts 3x5/Power Cleans 5x3
Bent barbell rows 3x 8-10
Pull Downs 3x8-12/Chin-ups 3x8-12
Shrugs 3x10
Standing calf raises 4x10

Friday
Close-grip bench presses 3x10-12
Military presses 3x5
Dumbbell lateral raises 3x10-12
Triceps Extensions 3x10-12
Barbell Curl 3x8-12
Abs

Saturday Rest

Sunday Rest

[BrotherWolf]

Following the routine below would it be better if I too two days off on Sat. and Sun. or would it be better if I took of Wed and Sunday? I and working at maintaing strength in my major lifts and gain size.

Monday
Barbell squats 3x5
Leg presses 3x10-12
Walking lunges 3x50 feet
Leg Curls 3x10-12
Seated calf raises 4x10

Tuesday
Bench presses 3x5
Incline bench presses 3x10
Weighted dips 3x10
Dumbbell flies 3x10
Abs

Wednesday
Dead lifts 3x5
Bent barbell rows 3x 8-10
Pull Downs 3x8-12
Stiff -leg dead lifts 2x8-10
Standing calf raises 4x10

Thursday
Close-grip bench presses 3x10-12
Military presses 3x5
Dumbbell lateral raises 3x10-12
Triceps Extensions 3x10-12
Abs

Friday
Power Cleans 5x3
Step-ups 3x10
Chin-ups 3x8-12
Barbell Curl 3x8-12
Shrugs 3x 10

You can keep the weekend off. or switch to a full body 5x5
routine in that case you will be working out on non consecutive days 1 day on, one day off.

With a 5x5 strength routine(bill starr for example) you don't need all those isolation exercises, things like flies, calf raises, lateral raises, tricep ext.. etc.. they all get in the way of strength progress and you will stall sooner

[JH88]

Monday
Barbell squats 3x5
Leg presses 3x10-12
Walking lunges 3x50 feet
Leg Curls 3x10-12
Seated calf raises 4x10

Tuesday
Bench presses 3x5
Incline bench presses 3x10
Weighted dips 3x10
Dumbbell flies 3x10
Abs

Wednesday
Dead lifts 3x5
Bent barbell rows 3x 8-10
Pull Downs 3x8-12
Stiff -leg dead lifts 2x8-10
Standing calf raises 4x10

Thursday
Close-grip bench presses 3x10-12
Military presses 3x5
Dumbbell lateral raises 3x10-12
Triceps Extensions 3x10-12
Abs

Friday
Power Cleans 5x3
Step-ups 3x10
Chin-ups 3x8-12
Barbell Curl 3x8-12
Shrugs 3x 10

Looks more like a bodybuilders routine to me.

[Reelmaster]

Looks more like a bodybuilders routine to me.

I am a little into that as well. But if you can't offer any advice. Go away.

[Sackett]

I have seen something similar to this in Flex Magazine years ago. Something Ed Coan put his name on except he did not have Power Cleans or a Saturday workout. He also progressed over an 8 week period from 3 sets of 10 to a 1 rep max by the final week on the major lifts. Is this what you are basing your routine on? It is not too bad if you eat right and get plenty of sleep and I like high volumn routines. I would make it look like this (I kept the isolation because you said your were somewhat into bdybuilding):


Monday
Barbell squats 3x5
Leg presses 3x10-12
Walking lunges 3x50 feet
Stiff-Leg deadlift 3x10-12
Seated calf raises 4x10

Tuesday
Bench presses 3x5
Incline bench presses 3x10
Weighted dips 3x10
Dumbbell flies 3x10
Abs

Wednesday- Rest

Thursday
Dead lifts 3x5
Bent barbell rows 3x 8-10
Pull Downs 3x8-12
Shrugs 3x8-10
Standing calf raises 4x10

Friday
Military presses 3x5
Dumbbell lateral raises 3x10-12
Close-grip bench presses 3x10-12
Triceps Extensions 3x10-12
Abs

Saturday
Power cleans 5x3
Chin-ups 3x8-12
Barbell curl 3x8-12
Hammer curls 3x8-12
Rope twist 3 sets to failure