Ziggys FortifiedIron’s Hypertrophy 2.0

[ziggy24]

I got this workout program from the workout program section of this site.

About me:

I'm 22 years old, 6'1" and about 175 right now. My bodyfat is probably around 14-15%. I have been training since about the begining of last summer. I screwed around for a while doing some programs that I made up, and I eventually started researching stuff. I found some good programs, and put on some decent mass (at the end of the summer I was only 160 lbs). The reason I was so skinny is I played so many sports year round for a while. My lifts are alright for someone my size, for instance my max bench is around 170. Not ideal, but a decent starting point. I neglected lower body for a while, so that is deffinetly a weak point.

My diet looks like this right now:

Meal One

2 Istant breakfasts with milk, bowl of oatmeal

Meal Two

2 cups of milk with bowl of oats

"Meal" Three

Two protein shakes

Meal Four

Bowl of beans with milk

---Workout---

Meal Five

Bowl of oats with milk and protein shake

Meal Six

Whatever I have for dinner, usually around 600 calories, 50 g protein, and some decent carbs

Meal Seven

2 pieces of toast with peanut butter, glass of milk

Overall it comes to about 3600 calories with about 250 grams of protein. It's also got a good source of carbs and fat in there too.

The routine is this:

Upper Day 1:
- Bench Press
- Close Grip Bench
- Military Press (standing)
- Pendlay Row
- Incline DB Curls

Lower Day 1:
- Conventional Deadlift
- Narrow Stance Squat
- Goodmornings
- Barbell Shrugs
- Ab Workout

Upper Day 2:
- DB Bench
- Narrow Grip Incline
- Plate Raise
- Pull-Up w/ weight
- Barbell Curls

Lower Day 2:
- Narrow Stance Squat
- SLDLs
- Reverse Hyper
- Dumbell Shrugs
- Ab workout

The schedule will look like this:

Monday-Upper One
Tuesday-Lower One
Wed-Off
Thursday-Upper Two
Friday-Lower Two
Sat and Sun-Off

Some of these exercises are a little new to me, so I'll be following the beginers weekly schedule, which looks like this:

Week 1-3x12
Week 2-3x10
Week 3-3x8
Week 4-3x8
Week 5-3x8

After this five week cycle, I will switch over to the more traditional program, which is:

Week 1: 3x12
Week 2: 3x10
Week 3: 3x8
Week 4: 4x6
Week 5: 5x5
Week 6: 8x3

Finally, my goals for this program is too put on a lot of strength over the 11-17 weeks (depending if I do a second cycle of the 6 week program like suggested) and to put on some mass, maybe up to around 185-190 (I think 10 15 pounds is pretty decent for a 4 month period).

I'm open to any suggestions or comments.

edit: And just so I'm not sitting around until next Mondy, I'll be doing the Thursday and Friday workouts over the next two days.

[shaolin]

you really should eat more food. chicken, fish, beef, brown rice, vegetables...FOOD! not so many shakes. very good workout though. i was sore every week but it really paid off.