New Workout to Add 20-30 Pounds

Training Beginners
1

Well, I just joined this site and have been reading the stickies and advice for almost a week. I came up with this new workout plan for my first/second week. Any help of comments would be great appreciated. Thanks again. I also made a meal plan as well, this might give me a greatest trouble. I think I understand the nutrition part of it, but I’m not so sure right now.

My goals are to add 20-30 lbs of muscle for next soccer season. I play goalkeeper for a D3 college team and want to get bigger and still want to run a 100m under 12.2 seconds. I’m 5’11 168lbs. If that helps. Thanks again.

Workout
Monday
Flat Bench 3x8 160lbs
Pec Flys 3x8 145lbs
Incline Bench 5x5 145lbs
DB curls 3x8 40lbs
DB Flys 3x18 30lbs
Pyramid pushups
Tuesday
Military Press 3x8 110lbs
Shoulder shrugs 3x8 180lbs
Lat pulldowns 3x8 145lbs
Cable rows 3x8 145lbs
Dead Lift 3x8 145lbs
Pull ups 3x as many
Wednesday
Squats 3x8 180lbs
Calf raises 3x8 350lbs
Leg press 3x8 400lbs
Leg extension 3x8 160lbs
Hamstring curl 3x8 160lbs
Thursday
OFF
Friday
Preacher curls 3x8 145lbs
Forearm roles 3x8 110lbs
Dips 3x as many
Close grip bench 3x8 110lbs

Meal Plan
Monday, Wednesday, Friday
Breakfast
3 whole eggs
2 scoops whey protein shake
Oatmeal
Snack
1 Apple
Lunch
1 can white tuna in water
1 tsp fat free mayo
4 slices whole-wheat bread
1 tsp peanut butter
Preworkout
1 scoop whey protein shake
1 banana
Post workout
1 scoops whey protein
1 scoop casein protein
1 medium bagel
Dinner
8oz. chicken breast
2 cups pasta
2 cups salad w/ fat free dressing
Bedtime
8oz. cottage cheese
1 cup pineapple

Tuesday, Thursday
Breakfast
3 whole eggs
1 whole wheat english muffin
After Morning workout
2 scoops whey protein shake
1 Orange
Lunch
8oz. turkey meat
4 slices whole wheat bread
1 cup broccoli
Dinner
Some form of meat
2 cups salad
Bedtime 2100
8oz. cottage cheese
1 scoop pineapples

2

Don’t reinvent the wheel, you can find a balanced program on the site somewhere that’ll fit your needs.

What I’m saying is not everything needs to be 3X8 nor should it be.

You’re relying on Whey too much, plus you should take casein at night and not Post work out.

Get more real protein sources and skip the carbs later in the day (insulin sensitivity isn’t as good later in the day).

3

Quit eating like a little girl and squatting with poor form, concentrate on building up your strength in the lifts you have here, but throw out the stupid shit like “pyramid pushups”, “forearm roles”, and work both of your bicep exercises on one day.

In other words build a diet around red meat, pasta, and protein shakes to add 5lbs of bodyweight each month and make sure when you are 20-30lbs heavier those lifts are more like:

bench press 3x8 @ 200lbs
deadlift 3x8 @ 300lbs
squat 3x8 @ 250lbs

4

thanks for the replies guys. this should really help now. and I promise I will stop eating like a little girl lol.

5

Workout
Monday
Flat Bench 3x8 160lbs
Pec Flys 3x8 145lbs
Incline Bench 5x5 145lbs
DB curls 3x8 40lbs
DB Flys 3x18 30lbs
Pyramid pushups

pec flye and db flyes…really? pick one.
pyramind pushups…egh; don’t do those at the gym…you can dick around at home with those.

Tuesday
Military Press 3x8 110lbs
Shoulder shrugs 3x8 180lbs
Lat pulldowns 3x8 145lbs
Cable rows 3x8 145lbs
Dead Lift 3x8 145lbs
Pull ups 3x as many

Deadlifts go first.
Pull ups and Lat pull downs work about the same shit; pull ups prevail.

Wednesday
Squats 3x8 180lbs
Calf raises 3x8 350lbs
Leg press 3x8 400lbs
Leg extension 3x8 160lbs
Hamstring curl 3x8 160lbs

Leg Press sucks balls. Look it up; it’s science.
Do some single leg work. Lunges, step ups etc…

Thursday
OFF
Friday
Preacher curls 3x8 145lbs
Forearm roles 3x8 110lbs
Dips 3x as many
Close grip bench 3x8 110lbs

Bi, then forearm, then tri, then more tri…this must be an ‘arm day’ huh? bi, tri and forearms should honestly be put on a day of a ‘major’ muscle (chest, back, legs)

Meal Plan
Monday, Wednesday, Friday
Breakfast
3 whole eggs
2 scoops whey protein shake
Oatmeal
Snack
1 Apple
Lunch
1 can white tuna in water
1 tsp fat free mayo
4 slices whole-wheat bread
1 tsp peanut butter
Preworkout
1 scoop whey protein shake
1 banana
Post workout
1 scoops whey protein
1 scoop casein protein
1 medium bagel
Dinner
8oz. chicken breast
2 cups pasta
2 cups salad w/ fat free dressing
Bedtime
8oz. cottage cheese
1 cup pineapple

Tuesday, Thursday
Breakfast
3 whole eggs
1 whole wheat english muffin
After Morning workout
2 scoops whey protein shake
1 Orange
Lunch
8oz. turkey meat
4 slices whole wheat bread
1 cup broccoli
Dinner
Some form of meat
2 cups salad
Bedtime 2100
8oz. cottage cheese
1 scoop pineapples

the food looks clean, but move the casien as already stated.

eat more, find a good amount where you gain .5-1lb/wk.

good luck!

6

I would recommend ditching your Friday workout (or integrating it with your others) and move your workouts to Mon., Wed., Fri. Your Friday workout is a wasted trip to the gym in my opinion. The day in b/w workouts will help with your recovery anyway.

And as B Rock noted, change your leg presses for box step-ups, lunges, lateral squats, hell–even front squats, etc. These will have more cross over to soccer as well.