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  1. #1
    Registered User MikeDaSituation's Avatar
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    Critique my workout routine. Scientifically proven to work.

    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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  2. #2
    Registered User davidolson22's Avatar
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    If it works as you say, then why critique it?
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  3. #3
    Registered User MikeDaSituation's Avatar
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    Originally Posted by davidolson22 View Post
    If it works as you say, then why critique it?
    Negged for being a smartass.
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  4. #4
    Registered User DanTheMan3317's Avatar
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    I like this routine a lot, I'd actually be interested in doing something like this when summer ends. The only thing though, I'd feel like Mon (Chest) and Tues (Primarily Shoulders) workouts should be spaced away from each other more.
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  5. #5
    Registered User Delta482's Avatar
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    Originally Posted by MikeDaSituation View Post
    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
    How long have you been using this and how good of results have you seen?
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  6. #6
    Banned DR.GG's Avatar
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    Originally Posted by MikeDaSituation View Post
    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
    negged for trolling you ***gotttt
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  7. #7
    Lifelong Nattie N@tural1's Avatar
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    Thumbs up

    Originally Posted by davidolson22 View Post
    If it works as you say, then why critique it?
    Repped for stating the outright obvious!

    MikeDaSituation

    If it's "proven" to work, why ask?
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  8. #8
    Registered User MikeDaSituation's Avatar
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    Originally Posted by N@tural1 View Post
    Repped for stating the outright obvious!

    MikeDaSituation

    If it's "proven" to work, why ask?
    Because science has its flaws duh.
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  9. #9
    Lack of iron &or sleeping SuffolkPunch's Avatar
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    Originally Posted by MikeDaSituation View Post
    Because science has its flaws duh.
    No way man, that routine was like designed by Einstein or something dood
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  10. #10
    Registered User CrusaderIce's Avatar
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    Originally Posted by SuffolkPunch View Post
    No way man, that routine was like designed by Einstein or something dood
    Lol, I like this workout, just curious though, why deadlifts with your shoulder exercises?
    Anyone can give up, it's the easiest thing in the world to do. But to hold it together when everyone else would understand if you fell apart, that's true strength.
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  11. #11
    Registered User MikeDaSituation's Avatar
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    Because putting them on back day would be way too many compound exercises. That would be 3 in 1 day shiiiit. Plus they work traps which is on your shoulder fool!
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  12. #12
    Registered User Hut*Hut's Avatar
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    Originally Posted by MikeDaSituation View Post
    Because putting them on back day would be way too many compound exercises. That would be 3 in 1 day shiiiit. Plus they work traps which is on your shoulder fool!
    Genius!
    To 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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  13. #13
    Registered User MikeDaSituation's Avatar
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    Anyone else?
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  14. #14
    Forever aBOARD guest89's Avatar
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    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.
    Except for combating and limiting the implementation and spreading of Slavery, Fascism, Nazism and Communism, war has never solved anything.
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  15. #15
    Registered User MikeDaSituation's Avatar
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    Originally Posted by guest89 View Post
    Where exactly is the science behind this?


    Before/after pics, how long does to take to finish your average workout, etc.?



    Not bashing, just sayin.
    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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  16. #16
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    Originally Posted by MikeDaSituation View Post
    Because science has its flaws duh.
    yep you're right. that science doesn't have enough bodyweight exercises.
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  17. #17
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    Starting Strength... Again! - http://forum.bodybuilding.com/showthread.php?t=124491381

    6 Month Beginner Starting Strength Log - http://forum.bodybuilding.com/showthread.php?t=118409981
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  18. #18
    Registered User MikeDaSituation's Avatar
    Join Date: Jun 2010
    Age: 22
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    MikeDaSituation has much to be proud of. One of the best! (+20000) MikeDaSituation has much to be proud of. One of the best! (+20000) MikeDaSituation has much to be proud of. One of the best! (+20000) MikeDaSituation has much to be proud of. One of the best! (+20000) MikeDaSituation has much to be proud of. One of the best! (+20000) MikeDaSituation has much to be proud of. One of the best! (+20000) MikeDaSituation has much to be proud of. One of the best! (+20000) MikeDaSituation has much to be proud of. One of the best! (+20000) MikeDaSituation has much to be proud of. One of the best! (+20000) MikeDaSituation has much to be proud of. One of the best! (+20000) MikeDaSituation has much to be proud of. One of the best! (+20000)
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    Anyone else?
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  19. #19
    Banned insaneepain's Avatar
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    Why is your username MikeDaSituation you flaming queer
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  20. #20
    Registered User hillb5's Avatar
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    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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