Newest Routine

[YellowJacket]

Hey guys-

With the help of a good brother, Madcow, Ive come up with a new routine to get me over a minor stalling phase. I believe its going to workout perfect for me. I will be off cycle, so I figured I better get a serious, dedicated routine and utilize it...

Im at around 215 right now and would like to get to 225 while not compromising a gain in bodyfat. My diet is stellar and no worries there... I will be doing day of cardio (HIIT style) so I do understand this natural 10 pounds will not be easy...... and it will take time.

*Diet will be 300 calories above maintaince on training days, and 200 calories above on off days. Macronutrient breakdown is roughtly 45/30/25 with 1.5 grams of protein per pound of bodyweight, only complex carbs and essential fats. Pre workout will consist of 1 scoop of whey, 1 scoop BCAAs, 1/3 cup oats in water. Post workout shake will consist of 44g of whey protein, 1/2 cup oats, & 1 scoop vitamin C powder. Other supplements include flax & fish oil, green tea extract, multi vitamin/mineral, vitamin c & e tabs, NAC and saw palmetto. No sleep aids or meds will be taken. I will likely avoid most milk based based products. I will try my best not to cheat, with the exception of the occasional diet soda as a reward.

Heres the routine:


Monday- Chest/Triceps

*2 warm up sets
Flat Barbell Bench- 4 sets, 10/8/8/6 reps.
Incline Dumbell Bench 3 sets 10/8/6
Weighted Dips 3 sets 12/10/8


Close Grip Bench- 3 sets 10/10/8
Skullcrushers 3 sets 10/10/8

**With mass in mind, as my weight increases, I will be be dropping my reps.


Tuesday- Legs

*2 warm up sets
Squats (using a squat rack) 3 sets 15/12/10
Box squats 3 sets 10/12/12
Leg Extensions- 3 sets 10/10/failure
Seated calve raises- 4 sets 12/12/10/failure
SLDL- 3 sets 15/12/10
**Will do some light ab work this day as well.

Wednesday- Off

Thursday- Back/Bi's

* 2 warm up sets
Deads 4 sets 12/10/10
Lat Pulldowns 4 sets 12/10/8
Bend Over Barbell Rows 3 sets 10/10/10
Pullups 3 sets both to failure (with 90lbs added weight)

Barbell Curls 3 sets 10/8/8
Alternating Dumbell curls 3 sets 10/10/8
Hammer curls 2 sets 10/8

**Considering some speed flat bench on this day. I like the idea of adding a semi-light bench day or possibly another leg day later in the week, following a volume/deloading/intensity format.

Friday- Off

Saturday- Shoulders/traps/abs

*2 warm up sets
Dumbell Presses 4 sets 10/10/8/8
Behind the neck presses 4 sets 10/10/10/8
Lateral Raises- 4 sets 10/10/8/8
Powershrugs Shrugs 2 sets 15/12
3 sets weighted decline crunches
3 sets rope presses
1 set unweighted decline crunches

Sunday- HIIT
1/2 mile warm up
2 40 yard sprints (50% speed)
2 60 yard sprints (Full)
2 100 yard sprints (Full)
2 intervals of 60 second shuttles (10 yard shuttles, full speed)
1/2 mile walk to cool down

*This is lighter HIIT day than the previous, will do a lot of stretching on this day.


Im debating whether or not to keep a journal here, although I should for motivation. Let me know what you guys think... nothing is set in stone, but Im pretty satisfied and content with this, but open to all suggestions or tweaks.

[MrMuscle]

Interesting it looks much like my routine.
Except that i do 2 days on 1 day off.
And i switch the exercises around each weel.

[kwik20r]

Yeah, keep us posted bro, would be good to see what kind of results you're getting. Personally I feel I do best with a five day split focusing on pretty much just one body part (except for when I throw a bit of ab work in) per workout when I'm trying to gain mass and seeing someone else get results from a different method might kick my procrastinating ass around to deviating from my beaten path, so-to-speak

[YellowJacket]

Originally posted by Keiser
What do you mean by this, what was the previous?

Sorry, I originally had to HIIT sessions in the equation, but decided to drop one... Im going to need more rest than I thought.

[Tinfish]

Yeah journal it for shizzil YJ. Will be interesting to hear your progress.

[labrad]

I wouldn't do behind the neck presses if someone payed me, but other than that looks like a solid routine.

[jipped genes]

that is my workout program but i do no hiit or cardio for that matter. its hard enough keeping the calories up as it is

[prolangtum]

Behind the neck presses are great IMO, if you dont have shoulder problems. Make sure you have a spotter or use a smith machine, and only go down to the back of your head/top of your neck, no need to go any further down.

[Turbo3000]

Originally posted by prolangtum
Behind the neck presses are great IMO, if you dont have shoulder problems. Make sure you have a spotter or use a smith machine, and only go down to the back of your head/top of your neck, no need to go any further down.

My old workout partner always told me not to do them and blah..blah...blah. I read what Prolangtum said one day, and I have started doing them. I love them, I can't believe never did them.

[snowblind]

i dont mind behind the neck presses since i NEVER had any shoulder probs, some people should be carefull though. just my opinion, but four sets of deads above 6 reps seems a little much. of course i just could be a puss too. i usually will do 4 sets of 8,8,6,3 and maybe another set of 3 if i feel really good that day.

[hitman75606]

Looks good bro, keep us posted with your the insane amount of bulk you should add....

Keep away from the un needed sugar and you should be right.

[Gongshow]

looks good bro, good luck