I'm tired of being lanky and I've dabbled in the gym for a few years but I really want to crack down on my routine and start adding some clean size...I want to go on a VERY VERY VERY lean mass bulk.
I'm on a pull/off/legs/off/push/off/off split, with cardio on 3 of the days off. But my routine was slaughtered when I posted it so I'm gonna just dump it. I looked around at the board and saw some workouts that I liked, and totally jacked this from somebody else. Anyways, I'm looking to gain size and strength...
WEEK 1
Monday: Lower (Ham Dominant)
RI - 2:00
Deadlifts - 4x4
Good Mornings - 4x4
Calve Raises - 4x14
RI - 1:30
Front Squats - 3x10
Lunges - 3x10
Tuesday: Upper (Push Dominant)
RI - 1:30
OH Press - 4x6
Bench Press - 4x6
Dips - 4x6
Skullcrushers - 2x6
RI - 1:00
Bent Over Rows - 2x12
Chin Ups - 2x12
Reverse Flys - 2x12
Curls - 2x12
Wednesday: Off
Thursday: Lower (Quad Dominant)
RI - 2:00
Back Squats - 4x4
Step Ups - 4x4
RI - 1:30
One Leg Romanian Deadlifts - 3x10
Good Mornings - 3x10
Calve Raises - 3x20
Friday: Upper (Pull Dominant)
RI - 1:30
Bent Over Rows - 4x6
Chin Ups - 4x6
Bench Rows - 4x6
Curls - 2x6
RI - 1:00
OH Press - 2x12
Bench Press - 2x12
Dips - 2x12
Skullcrushers - 2x12
Saturday: Off
Sunday: Off
***
WEEK 2
Monday: Lower (Ham Dominant)
RI - 1:30
Deadlifts - 4x6
Good Mornings - 4x6
Calve Raises - 4x16
RI - 1:00
Front Squats - 3x12
Lunges - 3x12
Tuesday: Upper (Push Dominant)
RI - 2:00
OH Press - 4x4
Bench Press - 4x4
Dips - 4x4
Skullcrushers - 2x4
RI - 1:30
Bent Over Rows - 2x10
Chin Ups - 2x10
Reverse Flys - 2x10
Curls - 2x10
Wednesday: Off
Thursday: Lower (Quad Dominant)
RI - 1:30
Back Squats - 4x6
Step Ups - 4x6
RI - 1:00
One Leg Romanian Deadlifts - 3x12
Good Mornings - 3x12
Calve Raises - 3x22
Friday: Upper (Pull Dominant)
RI - 2:00
Bent Over Rows - 4x4
Chin Ups - 4x4
Bench Rows - 4x4
Curls - 2x4
RI - 1:30
OH Press - 2x10
Bench Press - 2x10
Dips - 2x10
Skullcrushers - 2x10
Saturday: Off
Sunday: Off
But I would probably change the order of the days I do the exercises on to this, because this is what they recommended to him.
Week 1
Mon - Ham Dom (4/10 reps)
Tue - Push Dom (6/12 reps)
Thur - Quad Dom (6/12 reps)
Fri - Pull Dom (4/10 reps)
Week 2
Mon - Push Dom (4/10 reps)
Tue- Ham Dom (6/12 reps)
Thur- Pull Dom (6/12 reps)
Fri - Quad Dom (4/10 reps)
I might alter it to a M/Tue/cardio/Thur/cardio/Sat/cardio split though, because I will be doing cardio to limit the amount of fat that I gain. I want this to be VERY VERY lean. My diet is right where it needs to be.
QUESTION REGARDING CARDIO: Jogging no longer seems to have a great cardiovascular effect on me...even if I'm trying to gain weight, albeit slightly, is it wise for me to do HIIT cardio? or is taht strictly for cutting?
I'm on a pull/off/legs/off/push/off/off split, with cardio on 3 of the days off. But my routine was slaughtered when I posted it so I'm gonna just dump it. I looked around at the board and saw some workouts that I liked, and totally jacked this from somebody else. Anyways, I'm looking to gain size and strength...
WEEK 1
Monday: Lower (Ham Dominant)
RI - 2:00
Deadlifts - 4x4
Good Mornings - 4x4
Calve Raises - 4x14
RI - 1:30
Front Squats - 3x10
Lunges - 3x10
Tuesday: Upper (Push Dominant)
RI - 1:30
OH Press - 4x6
Bench Press - 4x6
Dips - 4x6
Skullcrushers - 2x6
RI - 1:00
Bent Over Rows - 2x12
Chin Ups - 2x12
Reverse Flys - 2x12
Curls - 2x12
Wednesday: Off
Thursday: Lower (Quad Dominant)
RI - 2:00
Back Squats - 4x4
Step Ups - 4x4
RI - 1:30
One Leg Romanian Deadlifts - 3x10
Good Mornings - 3x10
Calve Raises - 3x20
Friday: Upper (Pull Dominant)
RI - 1:30
Bent Over Rows - 4x6
Chin Ups - 4x6
Bench Rows - 4x6
Curls - 2x6
RI - 1:00
OH Press - 2x12
Bench Press - 2x12
Dips - 2x12
Skullcrushers - 2x12
Saturday: Off
Sunday: Off
***
WEEK 2
Monday: Lower (Ham Dominant)
RI - 1:30
Deadlifts - 4x6
Good Mornings - 4x6
Calve Raises - 4x16
RI - 1:00
Front Squats - 3x12
Lunges - 3x12
Tuesday: Upper (Push Dominant)
RI - 2:00
OH Press - 4x4
Bench Press - 4x4
Dips - 4x4
Skullcrushers - 2x4
RI - 1:30
Bent Over Rows - 2x10
Chin Ups - 2x10
Reverse Flys - 2x10
Curls - 2x10
Wednesday: Off
Thursday: Lower (Quad Dominant)
RI - 1:30
Back Squats - 4x6
Step Ups - 4x6
RI - 1:00
One Leg Romanian Deadlifts - 3x12
Good Mornings - 3x12
Calve Raises - 3x22
Friday: Upper (Pull Dominant)
RI - 2:00
Bent Over Rows - 4x4
Chin Ups - 4x4
Bench Rows - 4x4
Curls - 2x4
RI - 1:30
OH Press - 2x10
Bench Press - 2x10
Dips - 2x10
Skullcrushers - 2x10
Saturday: Off
Sunday: Off
But I would probably change the order of the days I do the exercises on to this, because this is what they recommended to him.
Week 1
Mon - Ham Dom (4/10 reps)
Tue - Push Dom (6/12 reps)
Thur - Quad Dom (6/12 reps)
Fri - Pull Dom (4/10 reps)
Week 2
Mon - Push Dom (4/10 reps)
Tue- Ham Dom (6/12 reps)
Thur- Pull Dom (6/12 reps)
Fri - Quad Dom (4/10 reps)
I might alter it to a M/Tue/cardio/Thur/cardio/Sat/cardio split though, because I will be doing cardio to limit the amount of fat that I gain. I want this to be VERY VERY lean. My diet is right where it needs to be.
QUESTION REGARDING CARDIO: Jogging no longer seems to have a great cardiovascular effect on me...even if I'm trying to gain weight, albeit slightly, is it wise for me to do HIIT cardio? or is taht strictly for cutting?
