recommend me a workout program

[Haris14]

i want to gain mass and strength and could someone please recommend me a workout and list them here? should i do one bodypart per day? or compound exercices? i am able to go for 4 times a week to the gym. kthx!

[7399martyn]

go 3 days a week
do rippetoe's starting strength.

[Haris14]

erm its best that i can make full use of that 4 days per week. anyone can recommend me a high volume workout?

[Haris14]

anyone? a good 4 day high volume split.

[MegaHold]

If you're beginning I've heard high volume really isn't the way to go for mass.

[Haris14]

erm no i am not new, the picture is old anyway. intermediate would be find, just that i need a new routine.

[samsuperjew5]

intermediate is training for 1-2 years i think

[Ronnayo]

Look the workouts up online ill list them.
I do:
Deadlifts - Works legs,glutes, and lower back.
Bentover Barbell Row - Works entire back.
Benchpress: Chest
Squats:Legs/Glutes, also helps promote balance as the weight is usually hard to manage on your back at first.
Military Press: Did them yesterday. Shoulders are killings me. Awesome workout, these are essential.
Raises: Front-Lateral Raises help deltoid growth.
Preacher Curls: Biceps

Ok those are a couple exercises that you can throw in a each day. Make sure you do the compound exercises first those being - Deadlifts,Bentover Barbell Row,Squats.) You wanna always have the heavy stuff first.

[user787877877]

Im doing Iron Addicts " A simple Power Based Routine" and my strength is EXPLODING!! Take a look at my log in my sig.

[cablespy]

Originally Posted by 7399martyn

go 3 days a week
do rippetoe's starting strength.

agreed. more volume doesn't necessarily mean better.

4 days a week would not benefit much for someone who wants both strength and mass. you need more recovery time to grow.

you grow in the kitchen and in bed. Not in the gym