6 Day a Week Program

Bigger Stronger Leaner
1

hey i am new to forums but have however read the majority or articles on this website and have been training on and off for 4 years now so i know the basics.
i am currently in a period of my life where i am not employed so therefore have acsess to the gym seven days a week.

i am currently doing a 3 day a week strength training program, but i am rather overweight (5"10. 15 stone) and was wondering would i be better off in the long run for goals of hypertrophy and stength and the inevitable drop in body fat by upping my freqeuncy? i have worked out what i believe is quite a good potential routine that i would like to share with you guys…

monday
Pushing muscles, strength orientated
barbell bench press … 55
military press … 55
dips… 12* 2
tricep pushdown… 12*2
Chest machine 12 *2

tuesday
pulling muscles, hypertrophy orientated
chin ups… 102
barbell row 102
barbell curls 102
dumbell rows 102
lateral raise 102
incline dumbell curls. 102

wednesday
legs, strength orientated
sqaut. 121 81 61 55
leg press 102
other leg machines 102

thursday
pushing muscles, hypertrophy oreintated
military press 55
dumbell bench press 102
dumbell incline bench press 102
seated overhead press 102
dips 102
tricep pushdown 102
chest machine 10*2

friday
pulling muscles, strength orientated
pull up to faliure
barbell row 46
dumbell row 55
barbell curl 28
lateral raise 55
shrugs 10*2

saturday
legs, hypertrophy orientated
sqauts. warm up – 7*7
various leg machines. 3-4 sets

just wondering if anyone has any advice at all on the best way i could progress in the lifting game.

thanks in advance.- nathan

2

When life throws you a bone, take it. Ive always trained 3 days a week, but for the last year have been stuck at home with nothing but food, and rest. Ive upped my workouts to 5 hard sesions a week, and from a strength standpoint its worked really well. I dont know what your goals are, so I won`t judge your routine. The point is if your in a sittuation where recovery has become ideal, take advandage. Goodluck

3

my goals are first and foremost, strength as i know that is what is going to be most beneficial in the long run and secondly hypertrophy and hope that the metabolic affect of increased muscle mass will over time decrease my bodyfat. i am in no rush to get lean, i figure it should happen over time with increased lean mass.

4

thank you for the reply also, believe it or not haven’t looked at it that way before :slight_smile:

5

Do it. Strength immediately went up for me when upping frequency. Just know when to back off.

6

I’m basically in the same boat as you,trying to get lean mass, drop the BF, gain the strength but I after reading this article it confuses a person quite a bit. I’d suggest losing the weight get to 10% bf and just do a clean bulk from then on, basically the jist of the article. good luck with you training!

7

http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding/do_this_routine_instead_of_that_dumb_one?id=4404649&pageNo=0

Kingbeef has a few 6 day a week routines in his thread if you need some help in that dept.