New Workout Template

Bigger Stronger Leaner Competitive Bodybuilding
1

Look below for REVISED template
Let me hear your thoughts!

Monday (full body workout)
Morning
6 x 3 with a 5RM (Maximal Strength) 20X tempo 60-90sec rest between sets)
5 minute treed mill warm-up
Abs:
Thin tummy
Incline bench sit ups 25 reps
Lateral leg lowering 15 reps per each side (obliques)
Antagonist Training (Executed by alternating exercises that target opposing muscle groups)
Upper body
Bench hold 125% 1RM 5 sec
Bench press super set with seated cable rows or bent over barbell rows
Standing barbell shoulder press lat super set with pull-ups or lat pull downs to the back
Dips super set with wide grip or close grip barbell bicep curls

Lower body
Squat hold 125% 1RM 5 Sec
Followed by 3 x 6 squats super set leg curls (Will switch to default set-reps once legs transform from IIx fibers (conch potato fibers) to IIa fibers.
Back extensions super set with leg extensions
Calf raises
Prone hip-thigh extensions
Front Barbell shrugs

Evening (5 x 8 with a 11RM (Hypotrophy) 20X tempo)
Same workout

Tuesday
Morning active recovery (~25-50% of 1RM 2 X 25 same workout)
Cardiovascular
15 minutes low speed treadmill
Abs:
Hanging leg raises
Stretch upper/lower body

Wednesday (full body workout)
Morning (5 x 4 with a 6RM (Maximal Strength) 20X tempo 60-90sec rest between sets)
5 minute treed mill warm-up
Abs:
Thin tummy
Curl up hands on elbows legs perpendicular to ground 25 reps
Barbell roll out 20 reps 90lbs
Side raises hands on forehead 20 reps per each side
High pulley crunches
Antagonist Training (Executed by alternating exercises that target opposing muscle groups)

Upper body
Bench hold 130% 1RM 5 sec
Bench press super set with seated cable rows or bent over barbell rows
Seated barbell shoulder press super set with pull-ups or lat pull downs to the back
Dips super set with wide grip or close grip barbell bicep curls

Lower body
Squat hold 125% 1RM 5 Sec
Followed by 3 x 6 dead lifts super set leg extensions (Will switch to default set-reps once legs transform from IIx fibers (conch potato fibers) to IIa fibers.
Back extensions super set with leg extensions
Calf raises
Prone hip-thigh extensions
Dumbbell barbell shrugs

Evening (6 x 7 with a 9RM (Hypotrophy) 20X tempo)
Same workout

Thursday
Morning (Active recovery (~25-50% of 1RM))
Cardiovascular
15 minutes low speed treadmill
Abs:
Hanging leg raises
Stretch upper/lower body

Friday (full body workout)
Morning (6 x 3 with a 5RM (Maximal Strength) 20X tempo 60-90sec rest between sets)
5 minute treed mill warm-up
Abs:
Thin tummy
Incline bench sit ups 25 reps
Lateral leg lowering 15 reps per each side
Antagonist Training (Executed by alternating exercises that target opposing muscle groups)

Upper body
Bench hold 135% 1RM 5 sec
Bench press super set with seated cable rows or bent over barbell rows
Standing barbell shoulder press lat super set with pull-ups or lat pull downs to the back
Dips super set with wide grip or close grip barbell bicep curls

Lower body
Squat hold 135% 1RM 5 Sec
Followed by 3 x 6 squats super set leg curls (Will switch to default set-reps once legs transform from IIx fibers (conch potato fibers) to IIa fibers.
Back extensions super set with leg extensions
Calf raises
Prone hip-thigh extensions
behind Barbell shrugs

Evening (5 x 8 with a 8RM (Hypotrophy) 20X tempo)
Same workout

Saturday
Cardiovascular
30 minutes sprints 5 laps at running track (jog sides sprint widths)
Abs:
Hanging leg raises
Stretch upper/lower body

Sunday (full body workout)
Morning (2 x 20 with a 24RM (Endurance Strength)) 20X tempo 60-90sec rest between sets)
Abs:
Thin tummy
Curl up hands on elbows legs perpendicular to ground 25 reps
Barbell roll out 20 reps 90lbs
Side raises hands on forehead 20 reps per each side
High pulley crunches
Antagonist Training (Executed by alternating exercises that target opposing muscle groups)

Upper body
Bench hold 130% 1RM 5 sec
Bench press super set with seated cable rows or bent over barbell rows
Seated barbell shoulder press super set with pull-ups or lat pull downs to the back
Dips super set with wide grip or close grip barbell bicep curls

Lower body
Squat hold 125% 1RM 5 Sec
Followed by 3 x 6 dead lifts super set leg extensions (Will switch to default set-reps once legs transform from IIx fibers (conch potato fibers) to IIa fibers.
Back extensions super set with leg extensions
Calf raises
Prone hip-thigh extensions
Dumbbell barbell shrugs

Evening (4 x 12 with an 18RM (Explosive Strength))
Same workout

2

way way way to much volume… unless all you plan on doing is eating/sleeping/training and just doing this workout for a short time.

I mean the first upper body workout is going to take you close to an hour (assuming you can perform each set in about 15-30 seconds and rest for 60-75 seconds) and you still have legs to do and then are going to try to repeat this whole thing in the PM

SO 3 hours of training 3 days a week give or take a half hour.

Also I would try to seperate your maximal strength workouts more because these are going to be the most taxing, its tough to hit the same exercise with the same intensity with just one full day of rest.

Finally I would replace leg extensions with something like step ups/lunges/bulgarian squats and leg curls with pull throughs or romanian dead lifts.

check out CW’s Triple Total Training, or one of his other full body routines

3

REVISED. Let me know if this works or not!

Monday (full body workout)
Morning (6 x 3 with a 5RM (Maximal Strength) 20X tempo 60-90sec rest between sets)
5 minute treed mill warm-up
Abs:
Thin tummy
Incline bench sit ups 25 reps
Lateral leg lowering 15 reps per each side (obliques)
Upper body Supersets (Antagonist Training (Executed by alternating exercises that target opposing muscle groups)):
Bench hold 125% 1RM 5 sec
Bench press super set with seated cable rows or bent over barbell rows
Standing barbell shoulder press super set with pull-ups or lat pull downs to the back
Weighted dips super set with wide grip or close grip barbell bicep curls
Cable lateral raises triset with Dumbbell lying pullovers (across bench) triset with cable front rises
Barbell wrist curls superset with barbell wrist extensions

Evening Supersets (6 x 3 with a 5RM (Maximal Strength) 20X tempo 60-90sec rest between sets)
Lower body with Traps
Squat hold 125% 1RM 5 Sec
Followed by 3 x 6 squats behind neck/or front superset dead lift (Will switch to default set-reps once legs transform from IIx fibers (conch potato fibers) to IIa fibers.
Prone hip-thigh extensions triset with dumbbell walking dumbbell lunges triset back extensions
Front Barbell shrugs superset with behind barbell shrug

Tuesday
Morning active recovery (~25-50% of 1RM 2 X 25 same workout)
Cardiovascular
15 minutes low speed treadmill
Abs
Hanging leg raises
Stretch upper/lower body

Wednesday (full body workout)
Morning (5 x 8 with a 11RM (Hypotrophy) 20X tempo)
5 minute treed mill warm-up
Abs:
Thin tummy
Curl up hands on elbows legs perpendicular to ground 25 reps
Barbell roll out 20 reps 90lbs
Side raises hands on forehead 20 reps per each side
High pulley crunches
Upper body (Antagonist Training (Executed by alternating exercises that target opposing muscle groups))
Bench press super set with seated cable rows or bent over barbell rows
Standing barbell shoulder press super set with pull-ups or lat pull downs to the back
Weighted dips super set with wide grip or close grip barbell bicep curls
Cable lateral raises triset with Dumbbell lying pullovers (across bench) triset with cable front rises
Barbell wrist curls superset with barbell wrist extensions

Evening (5 x 8 with a 11RM (Hypotrophy) 20X tempo)
Lower body with Traps
Squat hold 125% 1RM 5 Sec
Followed by 3 x 6 squats behind neck/or front superset dead lift (Will switch to default set-reps once legs transform from IIx fibers (conch potato fibers) to IIa fibers.
Prone hip-thigh extensions triset with dumbbell walking dumbbell lunges triset back extensions
Front Barbell shrugs superset with behind barbell shrug

Thursday
Morning (Active recovery (~25-50% of 1RM))
Cardiovascular
15 minutes low speed treadmill
Abs:
Hanging leg raises
Stretch upper/lower body

Friday (full body workout)
Morning (6 x 7 with a 9RM (Hypotrophy) 20X tempo)
5 minute treed mill warm-up
Abs:
Thin tummy
Incline bench sit ups 25 reps
Lateral leg lowering 15 reps per each side
Upper body (Antagonist Training (Executed by alternating exercises that target opposing muscle groups))
Bench hold 135% 1RM 5 sec
Bench press super set with seated cable rows or bent over barbell rows
Standing barbell shoulder press super set with pull-ups or lat pull downs to the back
Weighted dips super set with wide grip or close grip barbell bicep curls
Cable lateral raises triset with Dumbbell lying pullovers (across bench) triset with cable front rises
Barbell wrist curls superset with barbell wrist extensions

Evening (5 (6 x 7 with a 9RM (Hypotrophy) 20X tempo)
Lower body with Traps
Squat hold 125% 1RM 5 Sec
Followed by 3 x 6 squats behind neck/or front superset dead lift (Will switch to default set-reps once legs transform from IIx fibers (conch potato fibers) to IIa fibers.
Prone hip-thigh extensions triset with dumbbell walking dumbbell lunges triset back extensions
Front Barbell shrugs superset with behind barbell shrugs

Saturday
(6 x 3 with a 5RM (Maximal Strength) 20X tempo 60-90sec rest between sets)
5 minute treed mill warm-up
Abs:
Thin tummy
Incline bench sit ups 25 reps
Lateral leg lowering 15 reps per each side (obliques)
Upper body Supersets (Antagonist Training (Executed by alternating exercises that target opposing muscle groups)):
Bench hold 125% 1RM 5 sec
Bench press super set with seated cable rows or bent over barbell rows
Standing barbell shoulder press super set with pull-ups or lat pull downs to the back
Weighted dips super set with wide grip or close grip barbell bicep curls
Cable lateral raises triset with Dumbbell lying pullovers (across bench) triset with cable front rises
Barbell wrist curls superset with barbell wrist extensions

Evening Supersets (6 x 3 with a 5RM (Maximal Strength) 20X tempo 60-90sec rest between sets)
Lower body with Traps
Squat hold 125% 1RM 5 Sec
Followed by 3 x 6 squats behind neck/or front superset dead lift (Will switch to default set-reps once legs transform from IIx fibers (conch potato fibers) to IIa fibers.
Prone hip-thigh extensions triset with dumbbell walking dumbbell lunges triset back extensions
Front Barbell shrugs superset with behind barbell shrug

Sunday (full body workout)
Morning (2 x 20 with a 24RM (Endurance Strength)) 20X tempo 60-90sec rest between sets)
5 minute treed mill warm-up
Abs:
Thin tummy
Curl up hands on elbows legs perpendicular to ground 25 reps
Barbell roll out 20 reps 90lbs
Side raises hands on forehead 20 reps per each side
High pulley crunches
Upper body (Antagonist Training (Executed by alternating exercises that target opposing muscle groups))
Bench press super set with seated cable rows or bent over barbell rows
Standing barbell shoulder press super set with pull-ups or lat pull downs to the back
Weighted dips super set with wide grip or close grip barbell bicep curls
Cable lateral raises triset with Dumbbell lying pullovers (across bench) triset with cable front rises
Barbell wrist curls superset with barbell wrist extensions

Evening (2 x 20 with a 24RM (Endurance Strength)) 20X tempo 60-90sec rest between sets)
Lower body with Traps
Followed by 3 x 6 squats behind neck/or front superset dead lift (Will switch to default set-reps once legs transform from IIx fibers (conch potato fibers) to IIa fibers.
Prone hip-thigh extensions triset with dumbbell walking dumbbell lunges triset back extensions
Front Barbell shrugs superset with behind barbell shrug