Hola Bola's Consolidated Workout Routine Thread

[Farley1324]

im looking into starting the push/pull/leg split! it looks awesome! but of course i will be adjusting the sets etc...and also i see that these routines dont have some main movements? like benchpress,deadlift? if i don't do these movements,will i still have mass gains and strength? thx

Then would you mind editing your post so that you are only quoting that section?

It has bench presses.....

[Hola Bola]

Bump for anyone who's never seen this before. Any success stories using any of these programs?

There have been several people on this forum that have used these routines successfully, plus I have had numerous training partners who made great progress using them as well.

[Hola Bola]

If anyone else has questions, feel free to post them up. I'll do my best to answer them.

[Hola Bola]

Copy/Paste from my journal...

I have been using my 12 Day Rotation, but with my current work schedule its not optimal for me anymore. From now on I'll be using a 2 on, 1 off rotation that looks like this...

1. Chest/Shoulders
2. Back
3. Off or Cardio
4. Arms
5. Legs
6. Off or Cardio
*Repeat*

Everything is getting hit once every 6 days, although I do alot of dips and pullups throughout, especially during my Arm workout. Some form of deadlifts, either conventional or rack pulls, will be done on back day as well. Here is a basic outline for each workout...

CHEST/SHOULDERS
1. Incline BB or DB Press -ss with- with Abs
2. DB Shoulder Press or Upright Rows -ss with- Dips (Weighted or Machine)
3. Machine Chest Press (Any) -ss with- Front Shoulder Raises (BB, Cable, or Machine)
4. Chest Flys (Any) -ss with- Side Shoulder Raises (DB, Cable, or Machine)

BACK
1. Deadlifts, Rack Pulls, or T-Bar Rows -ss with- Abs
2. Pulldowns (Any) -ss with- Shrugs (Any)
3. Pulldowns (Any) -ss with- Rows (Any)
4. Lat Pulldowns or DB Pullovers -ss with- Chinups

ARMS
1. Dips (Weighted or Machine) or CGBP -ss with- Curls (DB or BB)
2. Overhead Extensions (DB or Machine) -ss with- Curls (Cable or Machine)
3. Cable Pressdowns or Machine Extensions -ss with- Curls (Any)
4. Dips -ss with- Chinups -ss with- Abs

LEGS
1. Squats (Regular or Box) or Leg Press -ss with- Calf Raises
2. Leg Press or SLDLs -ss with- Lunges
3. Leg Extensions -ss with- Leg Curls -ss with- Calf Raises

This is a general outline I'll try to follow, it won't be exact but probably pretty close to my real workouts. Light cardio (10-20 minutes) will be done either before or after most of my workouts, unless I'm short on time. As far as the exercises go, as you can see, everything is supersetted with something else. I haven't always trained that way, but I've found there are alot of benefits to it, without many disadvantages. It allows me to get extra ab work done in times I would normally be resting, which in turn helps keep my heart rate up, but doesn't negatively affect the other exercise I'm supersetting it with. The same goes for other supersetted pairs... I try and pick exercises that I can do back to back without hurting my strength levels much on either of them. It also allows be to finish my workouts in much less time than if I had done all exercises by themselves. I'm rarely lifting for more than an hour or an hour and fifteen minutes.

Thats it in a nutshell... if you have any questions, feel free to ask!

[CaptainGorgeous]

^^^ That looks like an awesome workout, but it would probably take me a little while to work up to that kind of volume.

Glad to see you're posting in your journal again.

[Hola Bola]

^^^ That looks like an awesome workout, but it would probably take me a little while to work up to that kind of volume.

Glad to see you're posting in your journal again.

Yeah, I do a high amount of volume, but anyone can adjust the number of sets to fit their training level.

[sXeWarrior]

Hey Hola,

I have to lift weights in the 10+ rep range due to my heart condition. I am thinking about trying out the 12 day rotation from the first page, do you think it would be a good routine to follow to gain some muscle? I also play hockey too, so I like that I would be training legs 2x per week in the program that you listed.

Thanks man

[Hola Bola]

Hey Hola,

I have to lift weights in the 10+ rep range due to my heart condition. I am thinking about trying out the 12 day rotation from the first page, do you think it would be a good routine to follow to gain some muscle? I also play hockey too, so I like that I would be training legs 2x per week in the program that you listed.

Thanks man

Sure. I don't see anything wrong with that. Good luck!

[chrissycoff]

Hi Hola,
wondered if you knew of any females that have had success with any of these workouts. I am looking to start a new program in a couple of weeks, and was thinking of trying the 8 day routine. I am currently about 98lbs and 5'4, and have been lifting for a couple of years. Looking to continue to gain both strength and weight. eating 2300 cals a week and gaining about 0.5lb a week. can you recommend a set/rep scheme if i was to try the 8 day routine to help me continue to gain weight/increase strength? and rest times also? i was thinking 4 sets of 8 perhaps??
thanks!

[chrissycoff]

Hi Hola,
wondered if you knew of any females that have had success with any of these workouts. I am looking to start a new program in a couple of weeks, and was thinking of trying the 8 day routine. I am currently about 98lbs and 5'4, and have been lifting for a couple of years. Looking to continue to gain both strength and weight. eating 2300 cals a week and gaining about 0.5lb a week. can you recommend a set/rep scheme if i was to try the 8 day routine to help me continue to gain weight/increase strength? and rest times also? i was thinking 4 sets of 8 perhaps??
thanks!

sorry i meant 2300cals a day not week

[XV3D3FXV3]

what would you suggest for a routine geared more towards mass AND strength?

[StanDarsh513]

I'm sure this has been asked a million times already, but can't really seem to find a good answer. How many sets/reps would you recommend doing for each exercise for the 12 day routine? I know some muscle groups will probably require more reps than others, but just a couple of good general numbers for me to work off of would be awesome. >< Thanks in advance

[JustBulk]

Bump. This is a great thread.

Wanted to rep OP, only to realize it's a mod, lulz.

[Lunchbox89]

Bump. I've been doing the 12 day routine on and off for 4 years now and I don't want people to forget about it. Thanks Hola Bola for the inspiration!

[Hola Bola]

Bump. I've been doing the 12 day routine on and off for 4 years now and I don't want people to forget about it. Thanks Hola Bola for the inspiration!

Strong bump. Thanks man.

[sonnydfrizzy]

why so many sets on each exercise?

[Hola Bola]

why so many sets on each exercise?

I'm a fan of high volume.

[Joshyb90]

Bumping this thread, I feel there needs to be more variety for lifters rather then just having full body workouts being forced down there throat. This thread provides that. Thanks HB!

Btw, that routine you posted above^^
Chest/shoulder
Back
Arms
Legs
2on1off I think it is.

How did you find that compared to the 12 day? Can it provide good results? I too am pushed with a hectic schedule of work and am liking the look of it. Did it work for you?

[Hola Bola]

Bumping this thread, I feel there needs to be more variety for lifters rather then just having full body workouts being forced down there throat. This thread provides that. Thanks HB!

Btw, that routine you posted above^^
Chest/shoulder
Back
Arms
Legs
2on1off I think it is.

How did you find that compared to the 12 day? Can it provide good results? I too am pushed with a hectic schedule of work and am liking the look of it. Did it work for you?

Its very similar, just 2 on, 1 off instead of 3 on, 1 off... so the frequency is slightly different but that's about it. They are both very effective routines, and every routine ITT has worked well for me.

[nino1509]

I have three years to do exercise I do not get mass which is the best program for me

[Hola Bola]

My current routine...

WORKOUT A
A) Horizontal Push (DB, BB, HS, Smith Machine, Flat or Incline, etc)
A) Vertical Pull (Weighted Pullups/Chinups, Wide/Narrow/Hammer Lat Pulldowns, etc)

B) Bicep Accessory (Any)
B) Tricep Accessory (Any)
B) Shrugs or Shoulder Raises

WORKOUT B
A) Vertical Push (Seated or Standing DB, BB, Smith Machine, Push Press, etc)
A) Horizontal Pull (BB, 1 Arm DB, Cable Rows, etc)

B) Bicep Accessory (Any)
B) Tricep Accessory (Any)
B) Shrugs or Shoulder Raises

LEGS
A) Compound Exercise (Squats, Leg Press, Deadlift, etc)

B) Quad Accessory (Lunges, Extensions, etc)
B) Hamstring Accessory (SLDL, Curls, etc)
B) Calves or Abs

CARDIO A
20-40 minutes low intensity on the treadmill, assault bike, elliptical, etc

CARDIO B
8-12 rounds of 30/60 or 60/120 second sprint/rest intervals on treadmill, assault bike, rower, etc.

SAMPLE SCHEDULE

Week 1
Day 1: Workout A
Day 2: Cardio A
Day 3: Workout B
Day 4: Legs
Day 5: Workout A
Day 6: Cardio B
Day 7: Rest

Week 2
Day 1: Workout B
Day 2: Cardio A
Day 3: Workout A
Day 4: Legs
Day 5: Workout B
Day 6: Cardio B
Day 7: Rest

[Squid24]

lol...I was thinking...WTH dug up this OLD thread.....


Oh it's OP...lol

[Hola Bola]

lol...I was thinking...WTH dug up this OLD thread.....


Oh it's OP...lol

Definitely old lol

[B Con]

Definitely old lol

What no progress pics?

How you been my brother?

[Hola Bola]

What no progress pics?

How you been my brother?

Been good, how about you? I've transitioned to endurance events the past few years... sprint triathlons, 5k and 4 mile runs, 10k trail races, etc. Not super long distances but fun. It has taken a toll on my strength and size though. I've been able to stay around 195lbs with all the extra cardio.

Recent pic...

[B Con]

Been good, how about you? I've transitioned to endurance events the past few years... sprint triathlons, 5k and 4 mile runs, 10k trail races, etc. Not super long distances but fun. It has taken a toll on my strength and size though. I've been able to stay around 195lbs with all the extra cardio.

Recent pic...

Still beasting I see. Waiting to see you on America Ninja Warrior any day now then. I'm good bro. Transitioned into more power lifting than anything else. It's been awesome to say the least.

So all that cardio means you can eat anything and everything right?

[Hola Bola]

Still beasting I see. Waiting to see you on America Ninja Warrior any day now then. I'm good bro. Transitioned into more power lifting than anything else. It's been awesome to say the least.

So all that cardio means you can eat anything and everything right?

Haha, yep. My wife makes healthy meals at home, but I eat alot of fast food, pizza, chinese buffet, etc...

I've got an individual triathlon coming up next sunday, and a team one next month. Should be fun.

Cardio workout today was 4 rounds of 2 mile bike, 1/2 mile run, 500 meter row, and 15 knees-to-elbows.

[stealth_swimmer]

Been good, how about you? I've transitioned to endurance events the past few years... sprint triathlons, 5k and 4 mile runs, 10k trail races, etc. Not super long distances but fun. It has taken a toll on my strength and size though. I've been able to stay around 195lbs with all the extra cardio.

Recent pic...

More than any other forum poster, you have literally been (and still are) my physique goals.

[Blitzilla]

Been good, how about you? I've transitioned to endurance events the past few years... sprint triathlons, 5k and 4 mile runs, 10k trail races, etc. Not super long distances but fun. It has taken a toll on my strength and size though. I've been able to stay around 195lbs with all the extra cardio.

Recent pic...

omg u look jackkkkedd, what do you recomend a guy whos been running a novice proghram for 7month to do?

[Squid24]

I've got a triathlon coming up next sunday, and a team one next month. Should be fun.

The team event...is this where you pick which part of the event you do, or is it where the total of all of you finish finish total time wise?