Workout program - Lean Gains

[jamesagrainger]

Hello!

I've read the leangains website and i understand all the fasting, and i am good with nutrition anyway so that isnt the problem.
The only thing i am unsure of is the planning of a workout. I have read that martin berkhan likes being a minimalist and sticking to, "squats, deadlifts, bench presses, chin-ups, triceps extensions and calf raises." He believes these produce the best results. That is how i would like to workout. I understand how to do all of them that isnt an issue, i am just really stuck on how to put them into a workout 3 times a week. Like do i do all of them in the same workout? Or do i do different things, on different days. Hopefully you can help me, thankyou.

[Jaw2Jab]

Martin sets it up as follows (or at least he used too, don't know if he still does, I know some of his IF protocols have changed)
Day 1 Dead lift and weighted chins + back and biceps accessory work
Day 2 Bench press + chest and triceps accessory work
Day 3 Squats + leg accessory work (including calves)

These are the main moves for the day and are done reverse pyramid. Also, they are always the first move for the day.
Personally I think full body is better and would add accessory work to make each day a full body, but to each their own, and Martin clearly gets results from his setup.

[allancadenhead]

This is good. You should make your own program up consisting of these.

Grow some individualism and mix it up. Compounds are good all rounders, but polish it up with a few accessories as Jaw2Jab said.Your body would soon get use to one routine, so swap them round. Just don't make your routine contradict itself!

Hope this helps

[ulsak]

Or you could pick a proven routine like madcows 5x5 or Starting Strenght