Program Help...need insight

HeyWaj10 · 07-20-2007, 01:30 PM

Height: 5'10"
Weight: 165 lbs.
Body Fat: ~10%

Goals: To have great functional strength, bulk to have good functionally-strong muscles, and maintain lean body mass (as low of body fat as can reasonably get)...basically, great form follow very solid and strong function

Plan: Mondays - Circuit train (focus on lower body strength training)
**High Carbs
Tuesdays - Strength/Power train (focus on upper body mostly)
**High Carbs
Wednesdays - Active recovery/functional training
**No Carbs
Thursdays - Circuit train (focus on upper body strength training)
**Low Carbs
Fridays - Strength/Power train (focus on lower body mostly)
**High Carbs
Saturdays - Active recovery/functional training
**Low Carbs
Sundays - OFF
**Low Carbs

Details:
For the circuit days, I'll design workouts (based on area of focus) that will be consisting of jumping rope 2 minutes supplemented with 3 exercises, rest and repeat. These exercises will be multi-plane/multi-movement in nature such as squat+presses, lunge+lateral raises, woodchops, etc. For the strength and power days, I'll be doing compound movement exercises like squats, deads, presses, and pulls. On active recovery days, I'll do some physioball work, core strengthening/stabilization, and stretching.

In a probably cheesy way, I'm just trying to develop as best as I can the "ultimate male" physique (although I know this is defined differently by each individual). I'm not looking to bodybuild, but I am looking to gain some nice functional strength + size while being as cut as possible (reasonably of course, as I'm still a college student).

Let me know how this looks so far, the idea part that is. I can create another thread with specific exercises in the future, but there's a lot I have to work from and many of it will be interchangeable. I want to continuously shock my body (at least that's the hope). Is this plan okay, or should I focus on a periodization method such as P/RR/S? Thanks.

HeyWaj10 · 07-20-2007, 02:33 PM

New pictures are in my gallery for you to take a look at where I currently stand. Thanks.

AKIRA · 07-20-2007, 03:02 PM

For some reason, that description looks too vague to begin with. It could be good, it could be horrible. Sounds to me you want a clean bulk...but thats all I got down from all that.

07-20-2007, 01:30 PM	#1
HeyWaj10 Registered User Join Date: Jun 2006 Posts: 48 Photos: 5	Program Help...need insight Height: 5'10" Weight: 165 lbs. Body Fat: ~10% Goals: To have great functional strength, bulk to have good functionally-strong muscles, and maintain lean body mass (as low of body fat as can reasonably get)...basically, great form follow very solid and strong function Plan: Mondays - Circuit train (focus on lower body strength training) High Carbs Tuesdays - Strength/Power train (focus on upper body mostly) High Carbs Wednesdays - Active recovery/functional training No Carbs Thursdays - Circuit train (focus on upper body strength training) Low Carbs Fridays - Strength/Power train (focus on lower body mostly) High Carbs Saturdays - Active recovery/functional training Low Carbs Sundays - OFF **Low Carbs Details: For the circuit days, I'll design workouts (based on area of focus) that will be consisting of jumping rope 2 minutes supplemented with 3 exercises, rest and repeat. These exercises will be multi-plane/multi-movement in nature such as squat+presses, lunge+lateral raises, woodchops, etc. For the strength and power days, I'll be doing compound movement exercises like squats, deads, presses, and pulls. On active recovery days, I'll do some physioball work, core strengthening/stabilization, and stretching. In a probably cheesy way, I'm just trying to develop as best as I can the "ultimate male" physique (although I know this is defined differently by each individual). I'm not looking to bodybuild, but I am looking to gain some nice functional strength + size while being as cut as possible (reasonably of course, as I'm still a college student). Let me know how this looks so far, the idea part that is. I can create another thread with specific exercises in the future, but there's a lot I have to work from and many of it will be interchangeable. I want to continuously shock my body (at least that's the hope). Is this plan okay, or should I focus on a periodization method such as P/RR/S? Thanks.

07-20-2007, 03:02 PM	#3
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,786 Photos: 3	For some reason, that description looks too vague to begin with. It could be good, it could be horrible. Sounds to me you want a clean bulk...but thats all I got down from all that.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

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07-20-2007, 02:33 PM	#2
HeyWaj10 Registered User Join Date: Jun 2006 Posts: 48 Photos: 5	New pictures are in my gallery for you to take a look at where I currently stand. Thanks.