Week A: Power 4-6 reps
Monday:
Bench Press 3x4-6
Incline DB Press 3x4-6
Dips 3x4-6
Flys- 3x10-15
Hanging leg raises 3x10-15
Decline Situps 3x10-15
Tuesday:
Deadlifts 3x4-6
Barbell Shrugs 3x4-6
Military Press 3x4-6
Side DB Laterals 3x4-6
DB Rear Delt Raises 3x10-15
Wednesday: Rest
Thursday
Pullups 3x4-6
Pendlay Row 3x4-6
Lat Pulldowns 3x4-6
Seated Cable Row 3x4-6
Straight Arm Pulldowns 3x4-6
Friday:
BB curls 3x4-6
Close Grip Bench Press 3x4-6
Skull Crusher 3x4-6
DB curl 3x4-6
Hanging Leg Raises 3x10-15
Decline Situps 3x10-15
Saturday:
Squat 3x4-6
Hack Squat 3x4-6
Leg Curl 3x4-6
Leg Press 3x4-6
Barbell Calf Raise 3x4-6
Sunday: Rest
Week B: Hypertrophy 8-12 reps
Monday:
Bench Press 3x8-12
Incline DB Press 3x8-12
Dips 3x8-12
Flys- 3x10-15
Hanging leg raises 3x10-15
Decline Situps 3x10-15
Tuesday:
Deadlifts 3x8-12
Barbell Shrugs 3x8-12
Military Press 3x8-12
Side DB Laterals 3x8-12
DB Rear Delt Raises 3x10-15
Wednesday: Rest
Thursday
Pullups 3x8-12
Pendlay Row 3x8-12
Lat Pulldowns 3x8-12
Seated Cable Row 3x8-12
Straight Arm Pulldowns 3x8-12
Friday:
BB curls 3x8-12
Close Grip Bench Press 3x8-12
Skull Crusher 3x8-12
DB curl 3x8-12
Hanging Leg Raises 3x10-15
Decline Situps 3x10-15
Saturday:
Squat 3x8-12
Hack Squat 3x8-12
Leg Curl 3x8-12
Leg Press 3x8-12
Barbell Calf Raise 3x8-12
Sunday: Rest
A
B
A
B
A
B
A
B
etc
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07-04-2010, 10:55 AM #1
Critique my workout routine. Scientifically proven to work.
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07-04-2010, 01:53 PM #2
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07-04-2010, 06:20 PM #3
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07-04-2010, 07:31 PM #4
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07-04-2010, 08:06 PM #5
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07-04-2010, 08:28 PM #6
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07-04-2010, 09:52 PM #7
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07-05-2010, 01:01 PM #8
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07-05-2010, 01:16 PM #9
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07-05-2010, 01:57 PM #10
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07-05-2010, 02:44 PM #11
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07-05-2010, 03:07 PM #12To guys starting out - please understand: when you can deadlift 450lb for 10 reps your back, hamstrings & traps will reflect THAT not which program you used to get there. When you can curl 150 for 10, your biceps will reflect THAT, not which program, rep range or method you used to get there. There is no voodoo independent of poundage progression, just faster and slower ways of getting to your next pit stop.
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07-05-2010, 06:41 PM #13
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07-05-2010, 06:52 PM #14
Where exactly is the science behind this?
Before/after pics, how long does to take to finish your average workout, at what stage lifter are you (beginner, inter, advanced), etc.?
Not bashing, just seems like a lot of volume to me. Seems very time consuming and tiring, I'm curious to see the results of this program.
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07-05-2010, 07:01 PM #15
Just starting it, first workout took aprx. 1 hr.
About 10-12 minutes per exercise including rest. 6 exercises. 2 of which were abs.
The science is in the power mixed with hypertrophy training style to keep the muscles guessing and keep them from adapting to the stress loads. You overload the CNS in the first week, then allow a whole week for it to recover while doing higher reps and lower weight to induce muscular hypertrophy and increase blood flow required for rebuilding muscle fibers.
As for lifting experience, been lifting for 2 yrs consistently I'd classify myself as intermediate, Im 5 ft 7 168 lbs 9% BF.
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07-06-2010, 12:29 AM #16
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07-06-2010, 04:35 AM #17Starting Strength... Again! - http://forum.bodybuilding.com/showthread.php?t=169172893
6 Month Beginner Starting Strength Log - http://forum.bodybuilding.com/showthread.php?t=118409981
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07-09-2010, 08:50 PM #18
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07-09-2010, 11:40 PM #19
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07-10-2010, 03:43 PM #20
This is very close to my workout, except I go
M-Legs
Tu-Chest
W-Middle Back/ Rear Delt
Th- Rest
F-Bi/Tri
Sa- Front/Side Delt/ Deads/Traps
Su - Rest
After Multiple months of trying to figure optimal growth/strength from rearranging days I found this split allowed me to gain most and be at optimal strengths for lifts.
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