Yo! I’ve been reading lately on a lot of ideas and strategies on this page. I have my nutrition and conditioning plan all written down. And I have three different programs that I plan on trying, however I don’t know which one I should start on and for how long I should work on one and then swap and work on the other, cycling between three programs for a long time.
the idea is that if I switch between different programs, I keep my body guessing all the time so that it doesn’t have time to adapt to a certain way of training, thus giving better results faster.
Here are the three programs
- A Split program
- Total-body program
- Upper/lower split program
This is how the programs look:
Split Workout Program
Day 1
Chest/Biceps:
Bench Press 3 x 12
Flat Dumbbell Fly 3 x 12
Bench Press Incline 3 x 10
Incline Dumbbell Fly 3 x 10
Dumbbell Pullover 3 x 10
Barbell Curl 3 x 10
Dumbbell Curl 3 x 15
Preacher Curl 3 x 12
Day 2
Back/Triceps: Pull-Ups/ Chin-Ups 3 x max
Lat Pull down 3 x 12
Deadlift 4 x 12
Bent over Row 3 x 10
Seated Rows 3 x 15
Dips 3 x max
Skull crushers 3 x 15
Pushdowns 3 x 15
Day 3
Shoulders/Forearms:
Military Press 5 x 5
Clean and Press 5 x 5
Seated Dumbbell Press 4 x 10
Lateral Raises 3 x 12
Rear Deltoid Raises 3 x 12
Shrugs 5 x 5
Wrist curls 3 x 15
Reverse barbell curls 3 x 12
Day 4
Legs:
Squats 4 x 12
Romanian Deadlift 4 x 12
Leg extensions 3 x 12
Leg Curl 3 x 12
Lunges 4 x 12
Good mornings 3 x 12
Calf raises 10 x 10
Workout 1
Abs-circuit: sprinter sit-ups, V-ups, toe touches, hip thrusts 3 x 15
Workout 2
Kneeling cable crunch 3 x 15
Machine crunch 3 x 10
Swiss ball crunch 3 x max
Serratus Crunch 3 x max
Total-Body Workout Program
Day 1
Bench Press 3 x 10
Pull-ups 4 x 6
Military Press 4 x 6
Front Squats 4 x 12
Triceps Pushdowns 3 x 15
DB Biceps Curl 3 x 12
Lunges 3 x 12
Calf Raises 10 x 10
Day 2
DB Incline Press 3 x 10
Bent over row 3 x 10
Push press 3 x 12
Back Squats 4 x 12
Skull crushers 4 x 6
Seated leg curl 3 x 12
Upright Rows 4 x 6
Chin-ups 10 x 3
Day 3
Deadlifts 4 x 12
Good mornings 3 x 12
Bench Press 3 x 10
DB row 3 x 10
EZ curl 3 x 12
Side/Front Raises 3 x 10
DB Rear deltoid raises 4 x 15
Dips 4 x 6
*Abs- alternate between these two:
Workout 1
Abs-circuit: sprinter sit-ups, V-ups, toe touches, hip thrusts 3 x 15
Workout 2
Kneeling cable crunch 3 x 15
Machine crunch 3 x 10
Swiss ball crunch 3 x max
Serratus Crunch 3 x max
Upper/Lower Split Workout Program
Day 1: Heavy Upper Body
A1: Barbell bench press 6x3 (6 sets of 3 reps)
A2: T-bar row 6x3
B1: Standing barbell shoulder press 5x5
B2: Pull-up 5x5
C1: Skullcrusher 3x5
C2: Barbell curl 3x5
Day 2: Light Lower Body and Abs
Unilateral leg press 1x25 / 1x20 / 1x15
Romanian Deadlift 3x12-15
Barbell walking lunge 2x30
Seated calf raise 3x20
Crunch 3xfailure
Serratus Crunch 3 x max
Day 3: Light Upper Body
A1: Decline dumbbell bench press 1x15 / 1x12 / 1x20
A2: Dumbbell row 1x15 / 1x12 / 1x20
B1: Dumbbell lateral raise 3x15
B2: Pulldown to the front 3x15
C1: Preacher curl 2x15
C2: Overhead unilateral dumbbell extension 2x15
Day 4: Heavy Lower Body and Abs
Barbell squat 6x4
Rack deadlift 1x8 / 1x6 / 1x4 / 1x2
Lying leg curl 3x6
Standing calf raise 5x5
Hanging leg raise 3x8
Machine Crunch 3x10
And the Upper/lower split was taken from the latest article. And I changed my split program to this: