Intro:
I haven't posted anything in a long while, but after being asked by a couple of my friends, I decided to post my current workout for anyone interested. Basically, over the last year or so I have been working on gaining size and strength while staying fairly lean. During this time, I went from being 180 lbs to 205 lbs. Proper diet/nutrition and a solid workout program are key. This workout program is based on 5x5 (5 sets of 5 reps) strength building in combination with typical high volume bodybuilding exercises. Everyone's body is a little different, but mine responds well to high volume. I workout M-F because it is convenient. However, it would be beneficial to simply cycle the Legs, Push, and Pull workouts over and over with 1 rest day per week.
Note: For anyone new to working out or maybe just looking to gain some strength, I highly recommend trying "5x5 stronglifts" or "starter strength".
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The Workout:
The structure of the workout goes like this: 1 Heavy lift complimented by an array of body building exercises.
Proper form is EVERYTHING. Lift as heavy as you can while maintaining near perfect form for every exercise. I highly recommend you watch videos on proper form for every exercise and get help from a seasoned lifter if possible.
Rest Periods: Give yourself 3-5 minutes rest between sets when doing barbell squats, bench press, or deadlifts. For every other exercise, the rest period should be minimal; between 30 seconds - 1 minute rest between sets.
With a warm-up, workouts take about 45 minutes - 1 hour 15 min.
Reps/Sets: Every set should be challenging. Some sets have a rep range. This range is there because you should always try to do as many as possible with proper form. If you can only do 6, do 6. If you can do 12, do 12.
Heavy lifts
follows 5x5 strength progression techniques
Includes; Squat, Deadlift, Bench
Objective during heavy lifts;
- Start at 40-60% your 1 rep max (whatever you are comfortable with)
- Each week add 5 lbs to your squat/deadlift/Flat Bench Press; Continue adding 5 lbs every week until you fail to complete the reps for that lift. If you fail to complete the sets or reps, try again at the same weight the following week. Upon your 3 time failing, drop your weight down by 10% your next exercises.
Monday - Legs 1
- High Bar Squats (5 x 5) - 80-85% 1 Rep Max
- Pick 1:
- A) Leg press (3 sets 10-12 reps)
- B) Bulgarian split squat
- Standing calves raises (3 sets - 15 slow, 10 fast)
- Leg raises (4 sets max reps)
- Optional: Romanian deadlifts (3 sets 8-10 reps)
Tuesday - Pull 1 (Back + Biceps)
- Deadlifts (3 sets 5 reps) - 80-85% 1 Rep Max
- Weighted Pull up (3 sets max reps) 25 lbs
- Pendlay Row (3 sets 8-10 reps)
- Lat pull down (2 sets max reps)
- ----Choose 2----
- A) Tbar Row (3 sets 8-12 reps)
- B) One Armed Dumbbell Bent Over Row (3 sets 8-12 reps)
- C) Cable Pull-Over or Strait Arm Pull Down (3 sets 8-12 reps)
- Curls (3 sets 8-10 reps)
- Hammer curls (2 sets 10-12 reps)
- Single arm curls (3 sets 6-12 reps)
- Concentration curls (2 sets 6-10 reps)
Wednesday - Push 1 (Chest + Triceps)
- Flat Bench press (5 sets 5 reps)
- Incline Dumbbell Press (4 sets 10-12 reps)
- Cable Crossover (3 sets 12 reps)
- Overhead Barbell Press (3 sets 10-12 reps)
- Dumbbell Lateral Raise (3 sets 10-12 reps)
- ----Choose 3----
- A) Rope extensions (3 sets 10-12 reps)
- B) Dumbbell Skull-crushers (3 sets 10-12 reps)
- C) Overhead Tricep Extensions (3 sets 10-12 reps)
- D) Tricep Kickbacks (3 sets 12 reps)
Thursday - Legs 2
- High Bar Squats (5 x 5) - 80-85% 1 Rep Max
- Pick 1:
- A) Leg press (3 sets 10-12 reps)
- B) Bulgarian split squat
- Standing calves raises (3 sets - 15 slow, 10 fast)
- Leg raises (4 sets max reps)
- Optional: Romanian deadlifts (3 sets 8-10 reps)
Friday - Full Body
- Deadlifts (1 x 5)
- Pause Bench Press (3 x 10-12 reps) (Use 3-3-1 tempo **see below for explanation**)
- 1 set Standard Bench Max reps (Use 50% weight of your 1 rep max)
- Overhead Dumbbell Press (4 x 8)
- Barbell Crazy 30's (3 sets 30 reps [10 wide grip, 10 close grip, 10 shoulder width grip])
- Hammer Curls (2 sets 8-12 reps)
- Rope Tricep Extensions (2 sets 8-12 reps)
- Overhead Extensions (2 sets 8-12 reps)
A tempo of 3-3-1 means that you would lower to a count of 3, pause for a count of 3 at the bottom and then raise the weight back up to a count of 1.**
Cardio - This is primarily a strength and muscle building routine. If you wish to add in cardio, go for it! I recommend doing any cardio AFTER the workout as the lifts require quite a bit of effort and you don't want to be tired prior to the workout. Weekends would be a great time to throw in some cardio!
If you are willing to dedicate yourself and your time to achieving your fitness goals, you will see results. Consistency is important. Be patient and give it time to see results. Rome wasn't built in a day, or even a year for that matter. If you stay consistent with a quality workout program and eat healthy you WILL see results. Be willing to spend a little money on workout equipment/gym membership and workout clothes. Healthier foods are always a bit more expensive, but your body will thank you with the results the nutrients help bring.
I hope this acts as a helpful guide to meeting your fitness goals. If you liked it, be sure to check out some of my other posts! And be sure to check back for more great fitness tips, workouts, healthy recipes, and more!
The Basics: What you need to know to get fit
Before the Gym: What you Need to Succeed
Nutrition and Diet: Do's and Don'ts
