Good Program?

Bigger Stronger Leaner Competitive Bodybuilding
1

Hi everyone. I am kind of new to weightlifting, been doing it for approximately 6 months now and have decided to design myself a program. My aims are to become stronger and bigger for football (soccer) as it would help to improve my overall game. Due to being a football addict, i train most days and also want to implement alot of cardio into any program that i design so that i stay extremely fit for the sport; due to all this cardio, my recovery takes longer periods, and therefore ive designed a full body workout, two says a week. If you all would be so kind to comment on the program and tell me what you think needs improving, it would be greatly appreciated.
By the way, i am 17 years of age and weigh 132lbs, have 4.9% bodyfat and am 5ft9".

program split:
Tuesday ? full body
Wednesday ? off
Thursday - cardio
Friday ? full body
Saturday ? off
Sunday ? cardio
Monday ? cardio

Three workouts that i will complete one after the other:

Workout 1
Flat Dumbbell Bench Press ? 3 sets, 10-12 reps
Bent Over Dumbbell Rows ? 4 sets, 10-12 reps
Military Press ? 3 sets, 10-12 reps
Crunches ? 3 sets, 10-12 reps
Deadlift ? 3 sets, 10-12 reps
Leg Curl ? 3 sets, 10-12 reps
Seated Calf Press ? 3 sets, 10-12 reps

Workout 2
Incline Bench Press ? 3 sets, 10-12 reps
Lat Pull-down ? 4 sets, 10-12 reps
Lat Raises ? 3 sets, 10-12 reps
Russian Twists ? 3 sets, 10-12 reps
Squat ? 3 sets, 10-12 reps
Romanian Deadlift ? 3 sets, 10-12 reps
Leg Press Calf Raises ? 3 sets, 10-12 reps

Workout 3
Close-grip Bench Press ? 3 sets, 10-12 reps
Pull-ups ? 4 sets, 10-12 reps
Dumbbell shoulder press ? 3 sets, 10-12 reps
Sit-ups ? 3 sets, 10-12 reps
One-leg squats ? 3 sets, 10-12 reps
Sumo stance deadlift ? 3 sets, 10-12 reps
Standing calf raises ? 3 sets, 10-12 reps

well theres the program, to me it looks pretty good with no overtraining and adequete rest time which also allows for cardio… any comments would be greatly appreciated!
Thanks in advance!
ironbax

2

I’ll suggest one thing, for your deads, squats and Benches you should do More weight less reps. Try 5x5.

Whats your nutrition look like. It sounds like you need to eat more just by your stats.

3

Thanks for the advice, will lower the reps and up the weight!! and yeah your right about my nutrition; im just too scared of eating too much because i dont want to put on any bodyfat, just muscle. The extra body fat wouldnt really help with the sports i participate in. But yeah i should really just eat loads for a year and then cut…

4

Ironbox, at 5’9" and 132 pounds with four percent bodyfat you have a metabolism like a shrew… fast. If you are going to get bigger and stronger you need to cut way back on the volume you are planning

Like jbodzin said stick to the basics and 5 x 5 is a good suggestion. You routine should be Monday Chest and back. Chest would be flat then incline bench. Back would be deadlifts and chins maybe rows. That is it, when you do these exercises with the right weight and intensity that is all you need to blast the muscle and with the right nutrition stimulate growth.

Wed. should be legs and consist of squats, something for your hams like stiff leg deadlifts and maybe lunges that’s it.

Friday should be shoulders with military press then lateral and rear delt raises and some tricep work.

Keep it simple and the intensity high. Combine that with eating high (freaking high) amounts of lean protein, carbs like fruit and vegetables, healthy fats. Use protein shakes made in milk at least three times per day.

You are getting enough cardio in your football workouts so nix any beyond that.

Good luck,

D

5

Bill Starr 5x5: http://www.eclipsegym.com/forums/viewtopic.php?t=57

This is a good read for you

6

Thanks for the replies and the link, will have a read through that tonight. I think i’ll probably try my progrtam out for a week or two and see if it allows me enough recovery time or not.

7

I’ll give a shout out to Bill Starr’s 5x5 as well. If you want a good book, check out Mark Rippetoe’s Starting Strength. I’ve heard nothing but absolute praise for it.