Help Designing Workout Routine

[BlueJayMuscle]

So, I, like almost everyone else on here, has probably tried so many different types of lifting styles and routines. What I am asking of someone out there, or multiple people, is to aid me in designing a GREAT plan for myself, and potentially many others (I personal train also), spread over a certain amount of weeks that can help me.

The ultimate goal of said plan is to gain LEAN MASS while burning enough calories to continuously lower bf % (so I need to take in less calories then I burn? but don't I need more calories than I burn to gain muscle? See the contradiction? Diet help is also welcome obviously)

I've been reading up a lot about Afterburn Training and Escalating Density Training. I do like the idea of burning calories continuously over a 48 hour span after the workout, but am a little confused as to how to plan a custom workout routine for myself using both of these training methods.

ANY FEEDBACK IS WELCOME. PLEASE POST A RESPONSE
Thanks in advance

Stats:

Age: 22
Weight: 195 (I wanna be >200 solid with lower bf%)
Height: 5'11"
bf%: 10-12% (I wanna be like 7 or 8)
Training seriously for 5 years
Diet currently consists of about 250g of protein and 4.5k-5k calories/day

 

[BlueJayMuscle]

Oh and my current workout: (I have no attachments to this workout. It's been working pretty well)

it's a 10 week program

Monday
Bench 10,8,8,6
Inclined Bench 8,6,6
Inclined Flys 8,8,6
Declined Weighted Pushups 3x12
Tricep Extension 10,8,8,6
Close Grip Bench 8,6,6
Dips 3x10

Tuesday
Weighted Military Pull ups 2x8
Lat Pulldowns 2x8
Seated Row 2x8
Inverted Barbell Row 3x8
Barbell Curl 8,8,6
Dumb bell curl 3x8
Hammer Curl 8,8,6
Inclined Curl 3x12
Concentration Curl 2x12

Thursday
Military Press 10,10,8
Back Flys 10,10,8
Arnold Press 2x10
Lateral Raises 2x10
Front Raises 2x10

Friday
Squat 10,8,8,6,4
Leg Extension 3x12
Leg Curl 3x12
Standing Calf Raises 4x10
Seated Calf Raises 2x10

 

[the_predator]

That's an awful lot of bicep work my brother!

 

[BlueJayMuscle]

i love not being able to touch my own shoulder at the end of a bicep workout. you think its overkill?

 

[the_predator]

Yes I do. You have to remember that one of the secondary groups worked in back is biceps. So, you do all those back exercises then go into 5 bicep exercises. If I was to do that my biceps would definitely be overtrained. I know everybody is different but I think it's just to much.

 

[OldSchoolLifter]

Check out this routine I've been using it for months now and so far I'm loving every minute .

You can also tailor it to fit your needs

http://www.unclez.org/work-out-routines/pushlegspull-routine/

Sent from my PC36100 using Tapatalk

 

[bjg]

increase your reps a bit and not so many sets on muscles like biceps....protein must be taken a little at a time in 20g portions although 250g is a lot!

 

[BlueJayMuscle]

im not really a fan of push pull or machines in general...

okay i can agree about the bicep stuff.

i think this is what im gonna modify to:

Monday
Bench 10 min (most reps i can get with like 50% 1RM in time span)
Inclined Bench 5 min (most reps i can get with like 50% 1RM in time span)
Inclined Flys 8,8,6
Declined Weighted Pushups 3x12
Tricep Extension 10,8,8,6
Close Grip Bench 5 min (most reps i can get with like 50% 1RM in time span)
Dips 3x10

Tuesday
Weighted Military Pull ups 2x8
Lat Pulldowns 2x8
Seated Row 2x8
Barbell Row 10 min (most reps i can get with like 50% 1RM in time span)
Barbell Curl 8,8,6
Hammer Curl 8,8,6
Inclined Curl 3x12

Thursday
Military Press 10 min (most reps i can get with like 50% 1RM in time span)
Back Flys 10,10,8
Arnold Press 2x10
Lateral Raises 2x10
Front Raises 2x10

Friday
Squat 10 min (most reps i can get with like 50% 1RM in time span)
Leg Extension 3x12
Leg Curl 3x12
Standing Calf Raises 4x10
Seated Calf Raises 2x10

the reasoning behind the "X min (most reps i can get with like 50% 1RM in time span)" is to increase intensity and each time i do that workout i try and get 1 more rep than last time in the same time span and this will increase muscle mass and burn a lot of calories.

this is my way of integrating EDT and afterburn training

 

[Built]

The ultimate goal of said plan is to gain LEAN MASS while burning enough calories to continuously lower bf % (so I need to take in less calories then I burn? but don't I need more calories than I burn to gain muscle? See the contradiction?

Unless you're a rank novice and/or very fat, this won't happen to any appreciable extent without gear. Sorry.

i love not being able to touch my own shoulder at the end of a bicep workout. you think its overkill?

If you do this on slightly-below maintenance, your biceps will, over time, become smaller.

Up to you.

Yes I do. You have to remember that one of the secondary groups worked in back is biceps. So, you do all those back exercises then go into 5 bicep exercises. If I was to do that my biceps would definitely be overtrained. I know everybody is different but I think it's just to much.

You and me both.

protein must be taken a little at a time in 20g portions although 250g is a lot!

20g portions? Please tell me you're pulling his leg. To the OP - this isn't true. Eat as much at one sitting as you wish.

 

[caaraa]

increase your reps a bit and not so many sets on muscles like biceps.

 

[Kenny Croxdale]

bf%: 10-12% (I wanna be like 7 or 8)

Body Fat Percentage

I guarantee you that your body fat percentage is not 10-12%.

Exactly how did you come up with that number?

Built's Advice

He's provided you with some good information.

Kenny Croxale

 

[BlueJayMuscle]

calipers. 11.3% last week.

okay so considering that info, how do i move forward to make an effective plan? what do you think of my modified plan?

 

[Kenny Croxdale]

calipers. 11.3% last week.

Qualified Technician

Unless you had someone who know what they are doing and has performed hundreds of readings, your reading is inaccurate.

Even with that, readings are more of a guess.

Self Readings

There no way an individual can obtain a reasonalbe reading by take their own reading.

Kenny Croxdale

 

[Built]

Kenny, I'm a chick.

 

[Kenny Croxdale]

Kenny, I'm a chick.

Nice to know. You post good information.

Kenny

 

[BlueJayMuscle]

my reading was done by someone who has done hundreds of them...

now back to the point of this thread... how does my modified workout plan look?

Built, why do you say my goal can't be achieved unless I'm a novice or fat? Because of the difference in caloric intake to gain mass or cut fat?

 

[Kenny Croxdale]

my reading was done by someone who has done hundreds of them...

That only part of the criteria. The other part is knowing what to do. I doubt that they were qualifited.

Your body fat percentage is higher than you think or want it to be.

Kenny Croxdale

 

[BlueJayMuscle]

Kenny, I didn't make this thread to be told that my bf% is higher than i thought. I know I am lean already but I want to be leaner. I made it to design a new workout. So please, no offense to you, but only post if you are going to contribute to the purpose of this thread

Thanks

 

[jocksox]

My suggestion would be to add Sumo Deadlift and BOR "bend over rows" to your back work.