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  1. #1
    Registered User pnasca's Avatar
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    Effective/Efficient Workout Program

    Hey guys - currently trying to find a workout that fits into my schedule. I work 12+ hours a day so I have been getting the gym in at 530-545 am, and have until 7am to workout. Right now I am doing roughly 35-45 minutes of lifting/15 minutes of cardio/5-15 minutes of ABs. I am trying to mix up my workout, as well as become more efficient by getting more solid lifts in during this time. I currently am doing Monday - Legs, Tuesday - Chest, Wednesday-off, Thursday -Shoulders/Back, Friday-Biceps/Triceps...


    I am just kind of bored with my workout and want to put more mass on. I eat very healthy and consistently throughout the day.

    If anyone has a new workout plan that can fit into this sort of schedule I would really appreciate it.
    Also taking a scoop of protein and creatine post workout


    Thanks guys
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  2. #2
    No help for this one.... Squid24's Avatar
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    Try this one out for size.

    I have no idea what kind of workout program you are doing....

    Originally Posted by davisj3537 View Post
    The Novice Full Body Program

    Workout A
    Squat 3x5
    Bench 3x5
    Pendlay Rows 3x8
    Face Pulls 3x10
    Calf raises 2x15/Tricep pressdowns 2x10 Superset

    Workout B
    Front Squat 3x5
    Overhead Press 3x5
    Romanian Deadlift 3x8
    Lat Pulldowns 3x8 (any grip)
    Ab work 2x15/Curls 2x10 Superset (I don’t care what ab work you do)

    You will be working out 3 nonconsecutive days a week and alternating between workouts A & B. Ex: Mon-A, Tues-Rest, Wed-B, Thur-Rest, Fri-A, Sat-Rest, Sun-Rest, Mon-B…etc. Each week you’ll add 5 lbs to all of your upper body lifts* and 10lbs to all of your lower body lifts.

    *Reverse flies will increase 5lbs per month, leg curls (if subbed) will increase 5lbs per week and ab work increases in reps (try adding a few reps each week.) If you are unable to increase weight in these increments due to equipment limitations then, for that exercise only, increase weight every other week. For the exercises in the 5 rep range add 1 rep per set during the weeks you aren’t increasing weight. For exercises in the 8-15 range add 2 reps per set during weeks you aren’t increasing weight.

    Acceptable Substitutions
    Face Pulls-Reverse Flies
    Tricep pressdowns-overhead extensions, skull crushers…etc. (basically any tricep isolation exercise)
    Lat Pulldowns-Any form of pull/chin up. You’ll need a dip belt to add weight. (You need a pull from above your head)
    Overhead Press-Dumbell overhead press, landmine press.
    Pendlay Rows-Any horizontal pull to the chest with a wide grip and elbows at 45 degrees. NOT BOR. See FAQ.
    Bench-Decline bench, dips (leaning forward) You’ll need a dip belt to add weight
    Front Squat/RDL-You have to swap both for a Deadlift and a leg curl. This isn’t an either or kind of substitution.
    Front Squat-Paused back squats

    Warmups- Before your compound lifts (Squat, Bench, Rows, Front Squat, Incline, Romanian Deadlift and Lat Pulldowns) you should do at least one warmup set. As months roll by you’ll begin adding more weight to the bar and you’ll need to increase the number of warm up sets for some exercises. Ex: For a 135lb squat you might do 1 warm up set of 95lbs, but for a 315lb squat you might warm up with 135, 225 and 275. Warmups are used to get your muscles ready to work; they should not fatigue you. This means if your work set is 50lbs, your warmup set should be down around 25 or 30lbs.

    Stretching routines: These aren’t a must, but will assist you in staying healthy and injury free. They don’t take very long at all and are dynamite when it comes to improving and maintaining your mobility. I do them directly before each workout.

    This is a question I'm repeatedly asked so here is a progression example:
    Monday-Squat-200, Bench-150
    Wednesday-Romanian Deadlift-200, OHP-100
    Friday-Squat-200, Bench-150
    Weekend of rest
    Monday-Romanian Deadlift-210, OHP-105
    Wednesday-Squat-210, Bench-155
    Friday-Romanian Deadlift-210, OHP-105

    [Click to return to top]
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  3. #3
    Greedo shot first!!! LactoseTolerant's Avatar
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    Minimalist powerlifting program. Add on as you are able.

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  4. #4
    Weak and foolish OldFartTom's Avatar
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    Do weights and cardio on different days, you'll get better weights and better cardio that way.

    Following Squid's post, you could lift on Monday Wednesday Friday and do cardio Tuesday and Thursday (maybe an easy/recovery cardio session on Saturday if you have any energy left)
    Faith in Jesus first and faith in squats second.
    Then other details will start to slot themselves into place.
    Busy working towards an invisible 6 pack
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  5. #5
    Registered User Nanashi's Avatar
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    1. I would do Strong Lifts 5 x 5. I think this is good for beginners because of the progression and because of the smart phone app. Fierce 5 is similar program, with more accessory and a little bit less aggressive progression (its more aggressive depending on the exercise).

    2. Strong lifts is for noobs and maximizes strength gains. It essentially forces you to raise weight every successive workout (which only new and novice lifters can do), but this progression is like candy. It keeps you motivated since you SEE your self getting strong.

    3. IT only involves 3 exercises so its relatively fast. You can skip cardio. The diet you follow will determine if you skip weight.

    4. If you are going to a gym without a squat rack, which is necessary to do any of the programs popular on this forum find a new gym.
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  6. #6
    Registered User pnasca's Avatar
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    Guys.. I have been lifting for over 15 years, I am by no means a beginner. Just trying to mix it up with my active schedule. thx
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    Greedo shot first!!! LactoseTolerant's Avatar
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    Someone who has been lifting for 15 years should know enough to include that tidbit when asking.
    I can tell time. Time cannot tell me.
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  8. #8
    Registered User pnasca's Avatar
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    made it VERY clear in my post. Try reading a bit next time
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  9. #9
    No help for this one.... Squid24's Avatar
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    Originally Posted by pnasca View Post
    Hey guys - currently trying to find a workout that fits into my schedule. I work 12+ hours a day so I have been getting the gym in at 530-545 am, and have until 7am to workout. Right now I am doing roughly 35-45 minutes of lifting/15 minutes of cardio/5-15 minutes of ABs. I am trying to mix up my workout, as well as become more efficient by getting more solid lifts in during this time. I currently am doing Monday - Legs, Tuesday - Chest, Wednesday-off, Thursday -Shoulders/Back, Friday-Biceps/Triceps...


    I am just kind of bored with my workout and want to put more mass on. I eat very healthy and consistently throughout the day.

    If anyone has a new workout plan that can fit into this sort of schedule I would really appreciate it.
    Also taking a scoop of protein and creatine post workout


    Thanks guys
    Originally Posted by LactoseTolerant View Post
    Someone who has been lifting for 15 years should know enough to include that tidbit when asking.
    I agree.

    Originally Posted by pnasca View Post
    made it VERY clear in my post. Try reading a bit next time
    No where in your post does it say you've been lifting for 15 yrs. I even highlighted it for re-inspection...show us plz.

    So when someone writes up a Bro-split program with just arms and makes it sound like a bored noob, it's hard for us to read your mind and know that you are a bodybuilder with an awesome Physique that needs little to no attention....

    Our bad....
    My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=78

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  10. #10
    Greedo shot first!!! LactoseTolerant's Avatar
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    Please point out where you said that.
    I can tell time. Time cannot tell me.
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  11. #11
    No help for this one.... Squid24's Avatar
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    Originally Posted by LactoseTolerant View Post
    Please point out where you said that.
    lol...beat ya to it
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  12. #12
    Greedo shot first!!! LactoseTolerant's Avatar
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    Originally Posted by Squid24 View Post
    lol...beat ya to it
    I tend to miss things because I don't read.
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  13. #13
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    If you have limited time to train then it all comes down to intensity. Supersets and Giant Sets are your best bet imo
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  14. #14
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    There is some interesting reading out there that suggests there are gains to be had by experienced lifters going to more of a full body program because you are working a muscle multiple times a week. Do you triceps really need an entire week to recover at this point in your lifting career? Probably not.

    Your first mistake was thinking that somehow a novice full body program is beneath you because of your "15 years of experience".

    You're bored and want a change.

    A full body routine does just that.
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  15. #15
    No help for this one.... Squid24's Avatar
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    There is a program...can't remember if it's here in the sticky section or not but, there is an U/L program that is Strength on the first days and Hypertrophy on the second days. Give that a whirl
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  16. #16
    WOATbrah of peace :) sooby's Avatar
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    if you've lifted for 15 years like you have said (not on and off for 15 years) then I seriously can't wrap my head around having to make this thread. There are people that claim to have lifted for a long time yet still have no idea wtf they are doing and don't have the strength and size to back it up. Not saying that is you but based on having to make this thread this might be you.

    If it is you, then you shouldn't be stubborn to suggestions. fierce 5, greyskull lp are all solid choices.
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