Combining Programs - Please Review

Bigger Stronger Leaner Competitive Bodybuilding
1

Please review this routine, it is a combination of Big Boy Basics, Build a huge chest in 6 weeks, and uses Pullups everyday because they are something I want to improve in. I am looking for overall increase in strength and tone, I figure that a little size will come on its own. I am 5? 10?, 212lbs.

I walk for an hour every morning on an incline (Fasting Cardio), after taking in 18-36g of protein. I follow the following schedule: Monday-workout2, Tuesday-workout1, Wednesday-cardio, Thursday-workout 4, Friday-workout3. Besides needing to add some abdominal (Core) exercises will this work? Is this balanced?

Workout 1
Slide Pushups 10x3
External rotation 5x6, 60s, 10rm
Seated chest supp rows 3x8, 60s, 5rm
Dumbbell Bench press 3x8, 60s, 5rm
Pullups 3x8, 60s, 5rm
Standing shoulder press 3x8, 60s, 5rm
Fly machine pecs 5x8, 60s
Fly machine back 5x8, 60s

Workout 2
Pullups 3x8
Squats 3x8, 90s, 10rm
Leg Raises 3x8, 90s, 10rm
Dumbbell deadlifts 3x8, 90s, 10rm
Decline bench situps 3x8, 60s
Standing calf raise 3x8, 90s, 10rm
Dumbbell Shoulder raises 3x8, 60s
Lunges 3x10, 60s

Workout3
Pullups 3x8
Cable Bench press 5x8, 60s, 10rm
External rotation 5x6, 60s 10rm
Incline Db press 3x8, 90s, 5rm
Dumbbell rows (45 degree bench) 3x8, 90s, 5rm
Standing barbell curls 3x8, 60s, 5rm
Standing shoulder press 3x8, 60s, 5rm
Stand rev grip tricep pressdown 3x8, 60s 10rm
Fly machine pecs 5x8, 60s
Fly machine back 5x8, 60s

Workout 4
Pullups 3x8
Hack Squats 3x8, 90s, 10rm
Leg curls 3x8, 60s, 5rm
Leg Extensions 3x8, 90s, 10rm
Decline bench situps 3x8, 60s
Seated calf raise 3x8, 90s, 10rm
Dumbbell Shoulder raises 3x8, 60s
Lunges 3x10, 60s

2

That’s a SHITLOAD of volume. What makes you think you can pull that off? It seems to me you fallen into the classic “more is better” trap.

How long have you been training? What were your previous programs? What are your current levels of strength? And if you’re looking for strenght and “tone” predominantly, you should generally use heavier weights and lower volume.

Anyway, stick to a single program.

3

[quote]pleclaire wrote:
I walk for an hour every morning on an incline (Fasting Cardio), after taking in 18-36g of protein.
[/quote]

I hate to say it, but after you eat 18-36 grams of protein, you’re not fasting anymore.

4

it wont work, rethink your plan

5

It just might work if you have 3 hours and have time to take 5 mins. to take a break between sets.

I like how you are going to do 8 reps with your 5RM. Explain, please.

6

I have just returned to the gym after a year and half off, and have been doing this for about two weeks. So far I have been able to get through this in an hour to an hour and a half. I do my cardio in the morning so no need after my workout at night. As far as eating protein directly before morning cardio, I added that after reading the Fasting Cardio Round table, to cut down on cannibalization of muscle. Chris sorry about the typo, Big Boy Basics called for 8x3 on some of the workouts, I made the change in set to rep to cut down on the time I would be keeping the equipment busy at my gym. I understand that by increasing reps and decreasing sets I will be doing more toning, but in the first month or two I expect to gain strength easily. After that initial time I will take stock and try to find out how to move forward.

Is time to complete the factor that is wrong with this plan, or do you think I am taxing my body beyond a 3 day recovery point, or is it simply not balanced? Previously, the workouts that I participated in were much more area specific, so I am having a hard time with the use of just compound lifts. I do not feel like I have done enough when I leave the gym.

7

[quote]pleclaire wrote:
Previously, the workouts that I participated in were much more area specific, so I am having a hard time with the use of just compound lifts. I do not feel like I have done enough when I leave the gym.
[/quote]

There is no rule that you have to only perform compound lifts.

Try doing 5x5 on squats ATG with your 5-6rm followed by goodmornings, throw in some dips and pull-ups and you will be spent. (This is an off-the-cuff example) If you perform the compound lifts correctly, you will know the effects.

8

[quote]pleclaire wrote:
… I am having a hard time with the use of just compound lifts. I do not feel like I have done enough when I leave the gym.
[/quote]

Then you’re not going hard enough. It’s usually a serious gut check for me to continue after my main effort movement, wether it be a max or dynamic effort squat or some kind of press.