Did you mention athletic performance before and I didn’t see it?
How about this? Starting with the power and strength exercise followed by speed strength and hypertrophy last?
Day 1
Power and Strength Back
Barbell Back Row - 7/5/3 Repeat 2
Fat-Grip Barbell Hold 3 for 30 seconds
Farmer’s Carry 3 for 100m
Pull-Ups 3/3/3 Isometric on the last set
Hypertrophy Back
Pec-Deck Fly 10/8/6/20
Barbell Shrugs 5/5/5/5/5
Rear Delt Raises 20/20/20/20
Hypertrophy Biceps
Preacher Curl 12/10/8/8
Cable Curl 12/10/8/8
Calves Raises 50/50/50/50
Day 2
Power Chest
Top-Half Bench Press 3-5
Bench Press 3/2/1 Repeat 3
Speed Strength Chest
Speed Dumbbell Press 20
Plyometric Push-Up 20
Bag Throw 50
Hypertrophy Chest
Cable Crossover 12/10/8/8
Dumbbell Fly 12/10/8/8
Shoulders Power and Strength
Top-half seated overhead press 5
Push Press 1/6 Contrast
Shoulders Speed Strength
Dumbbell Speed Press 30 Seconds
Shoulders Hypertrophy
Seated Military Press 12/10/8/8
Lateral Raise 15/20/25
Triceps Hypertrophy
Prayer Push-Ups 30
Straight Bar Cable Pulldown 12/10/8/8
Tricep Extensions 12/10/8/8
Skullcrushers 20/20/20
Day 3
Power Legs
A.
Top-Half Squat 5
Squat 3/2/1 Repeat 3
Speed Strength Legs
Speed Squat 25
Jump Squat with bar 25
Hypertrophy Legs
Leg Press 10/8/6/4/20
Stiff-Legged Deadlift 10/10
Calf Raises 50/50/50/50
Cable Curl 12, 10, 8, 8
Power Legs
B.
Top-Half Deadlift 5
Deadlift 3/2/1 Repeat 3
Speed Strength Legs
Snatch 10
Jump Deadlift 10
Hypertrophy Legs
Leg Press 5/5, 10/10, 20/20
Leg Press 10/8/6/4/20
Calf Raises 50/50/50/50
Hypertrophy Biceps
Cable Curl 12/10/8/8
No, I did not mention athletic performance before. I mentioned the Weider training system which is a 4x10 set and rep training routine.
That is WAY too many exercises in one session. No way you going to get good quality by the end of it.
I would honestly start with 4-6 exercises per session.
For example
DAY 1- Back, Biceps, Calves
Power Clean - 6x2
Deadlift - 5x3
BB Row - 5x8-12
Chin-Ups - 5x10 (if easy do weighted)
Curls - 100 reps
Calves - 100 reps
If you do that above, there’s no way in hell you would have energy to do anything else after.
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Dude, you should not be making your own program. Use one already built.
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How about 6-8 exercises?
Day 1
Back
Power Clean 6x2
Deadlift 3/2/1 Waves
Barbell Row 5x8-12
Barbell Shrugs 5x10
Biceps
Chins 2x10
Preacher Curl 5x10
Cable Curl 5x10
One-Arm Preacher Curl 2x10
Day 2
Chest and Triceps
Bench Press 3/2/1 Waves
Incline Dumbbell Press 2x20
Dips 2x10
Shoulders
Shoulder Press 4x10, 1x50
Lateral Raise 20/25/30
Triceps
Straight Bar Cable Pulldown 4x10
Tricep Extensions 4x10
Skullcrushers 3x20
Day 3
Legs
Squat 3/2/1 Repeat 3
Speed Squat 2x25
Leg Press 10/8/6/4/20
Stiff-Legged Deadlift 2x10
Calf Raises 4x50
Preacher Curl 4x10
I have gone from 80KG to 96KG in the past year and in the six months of my own programming, my bench press has gone up 50KG. I have seen strength and muscle growth from my own programming and to me, programming is one of the fun aspects of working out.
Then why are you asking us about it if it’s worked for you?
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This looks too much. Too many curls, too many tri extensions. If it’s working for you great keep doing it don’t even listen to me.
Just for reference, I weigh 185, I’m 5’7, and I squat 500, deadlift 550, oh press 255, bench press 365, bb row 335, and can do sets of 20s on chin-ups.
A typical upper body day might look like this for me:
A1. OH Press - 135x5, 155x5, 185x5, 205x5, 225x5, 185 @ 4x8
A2. Chin-Ups - 10,10,10,10,10
B1. CG Bench Press - 225x10, 245x10, 265x10, 245x10
B2. BB Row - 315x10, 315x10, 315x10, 315x10, 315x10
C1. BW Dips - x50, x30
C2. Band Pull Aparts - x50, x50
C3. Curls - x50, x50
Trust me, everything is fried and I have no energy to do anything else.
I never claimed to be an expert of programming, I am always looking to learn how to train better than before and I can see the same or better results from 60 minutes of training rather than 90 minutes, that is great.
Strength isn’t one facet of training only or only a matter of aesthetics, that is why I like the articles Christian writes because he covers all facets of strength.
Thank you, I appreciate the replies and that is impressive strength for your weight.
Do you believe doing 50 repetitions of curls once rather 5x10 is better for bicep development?
As for triceps, I enjoy a CT fletcher style triceps burn at the end of my workout as triceps isolation exercises for the long and medial head do not require as much time as compounds.
I have no idea. I’m not a bodybuilder. I’ve done both ways. I prefer to try to do 50 reps at once to save time in the gym. My biceps are not lacking at all, but they are not bodybuilding standards for sure.
I would do one day of trying to get to 50 reps, and one day doing 5x10. Do that for a few months and see which your prefer.
I don’t understand what you want me to do with this information.
Thank you, I have edited the numbers and I will focus on triceps and biceps isolation after the strength exercises. I have Peptopro and Highly Branched Cyclic Dextrin to help with the volume of the training.
I measured my biceps and they are 19 inches without pump, I am hoping to build them to 20 inches over the next year. I will try x50 to see if it training them to failure will help with growth rather than resting between 5 sets of 10 repetitions.
I would be interested in seeing a pic
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I have also moved speed strength exercises to days when I do 3 rounds on the heavy bag and will do them in between rounds instead of trying to do them around the iron.
Would it be alright to send via mail? I am trying to stay relatively anonymous when it comes to the internet.
I’ve had great success with the following:
Workout 1:
[Wall of text]
Workout 2:
[Wall of slightly different text]
Workout 3:
[Wall of text, slightly longer but equally as random as previews Walls of text]
Rationale:
CT is my favorite coach, so I took 5 of his programs and combined them.
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I previously linked two articles detailing the weightlifting complexes.
As for the 3/2/1 wave repetition ranges, it is one of the best repetition ranges for strength.
Is your bicep so distinctive people would be able to ID you?
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