Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
My Workout Program
It is a program focusing on compound lifts and increasing maximum strength and size. I've come from doing low weight high reps very low calorie diet to trim down and harden up, now its time to have a CHANGE! So here I am training compuond movements in the hopes of getting my weight at least back to where it was at 75kg and hopefully more on the 80kg side. I'm a hard gainer - started at the gym weighing 53kg (116lb) so I know I'm going to need to put in the work and I'm ready for it too.
Day 1: ON
Day 2: OFF, Stretch your entire body and Foam Roll after 15-30 minutes of mild cardio
Day 3: ON
Day 4: OFF, Perform a few full body complexes with no more than 1/4 of your bodyweight added to the lifts. Follow the complexes with stretching and foam rolling of your problem areas.
Day 5: ON
Day 6: OFF
Day 7: ON
Day 8: OFF
Day 9: Repeat Day 1 - next cycle
WU - Alternate squat warmup sets with Jump Squats 2-3 sets x 6-8 reps
BB Back Squat
Walking BB or DB Lunge
Single Leg Press
WU - Alternate pull warmup sets with Medicine Ball Slams 2-3 sets x 6-8 reps
Pull Up (Close or Medium Width Grip)
Close Grip Seated Cable Row
Rack Chin Up (med grip)
WU - Alternate lift warmup sets with Jump Squats 2-3 sets x 6-8 reps
Romanian BB Deadlift
BB Hip Thrusts
WU - Alternate press warmup sets with Clapping Pushups 2-3 sets x 6-8 reps
Incline BB Press
Flat DB Press
----Rep-scheme for Supplemental Lifts (italic)----
Run these for 4-8weeks
Scheme 1: 3 to 4 sets x 8-10 reps
Scheme 2: 2 to 3 sets x 15-20 reps
Each scheme runs each week/cycle
----Rep Scheme for Core Lift----
Cycle 1: 3 sets of 8 reps @ 60-70% of your 1RM. The 3rd set with AMRAP (as many reps as possible).
Cycle 2: 3 sets of 6 reps @ 70-80% of your 1RM. The 3rd set with AMRAP.
Cycle 3: 3 sets of 4 reps @ 80-90% of your 1RM. The 3rd set with AMRAP.
Cycle 4: 3 sets of 1 rep @ 90-100% of your 1RM. The 3rd set with AMRAP.
After the full set of cycles re-work out the 1RM ready for the next 4 cycles.