Rate My Workout!

Bigger Stronger Leaner
1

In addition to my last thread from reading some articles i have successfully built this, be brutally honest!

Back/Biceps

Hang Clean 6x3
Dead Lifts 5x3-5
Row Variation 8-8-10-12 (Dumbbell, Barbell, or T-Bar)
Lat Pull Down 8-10-12-12
Rear Delt work 10-10-10 (Face Pulls, Reverse Fly, Scare Crows)
Bicep Work 8-10-12-AMRP (Barbell curl, Dumbbell curl, Preacher Curl)
SUPER SET 3x8-10
Wide Grip Pull down and Curl

Chest/Tricep

Clean and Press 6x3
Flat Press 5x3-5
Incline press 8-8-10-10
Dips 10-10-10-10 (work to get weighted)
Tricep Work 8-10-12-AMRP (Bench dips, push down, or skull crushers)
SUPER SET 4x8-10
Lateral Raises and Fly (Dumbbell or Cable)

Legs

Power Clean and Squat 6x3
Back Squat 5x3-5
Hip Trusters 8-8-10-12 (Lunges or step ups with weight)
Straight Leg dead lifts 10-10-10-10
Leg extensions 8-8-10-12
Ab work (Roller, Side Bends, Sit up, Plank, Russian Twist with a Med Ball, Tri set)

2

I think it can work.

This is just my opinion though. I have found that doing a full-body type routine works better on a three day split. Again, that is just my personal experience. Sometimes by doing a little less (as far as sets and exercise variation are concerend) and ramping up the intensity will be more beneficial.

Try it and see if it works for you though.

3

[quote]Canuck88 wrote:
In addition to my last thread from reading some articles i have successfully built this, be brutally honest![/quote]
First, this really should’ve just been a post within your last thread. It doesn’t need to stand on its own. I wasn’t sure which thread to post in.

What’s your height, weight, general fat level (a description, not a percentage), and goal?

[quote]SUPER SET 3x8-10
Wide Grip Pull down and Curl[/quote]
I believe this is a silly superset. What’s the purpose?

The other huge thing that stands out is, do you need to clean three times a week? And if you do, do you need to do 6x3 each time? What purpose does the exercise serve for you, especially each variation in each session? And is that purpose best delivered by that exact set/rep scheme?

6 out of 10.

If you ran it as-is, your low back is going to be beat to all hell. Hang cleans, deads, and rows in one session. Clean and squat, back squat, and stiff leg deads in another. Clean and press the session in between. All that stuff is hitting your low back pretty hard and with relatively-high volume. You’ll eventually adapt, sure, but it’s going to suck in the meantime.

Also, not sure of your goals, but the plan is kinda assistance-heavy. Meaning, there’s a lot of “assistance” work in each session. This isn’t necessarily a bad thing if you’re trying to build size, but if strength is a goal, monitoring total recovery and improving in the big lifts shouldn’t get sidetracked.

4

[quote]Chris Colucci wrote:

[quote]Canuck88 wrote:
In addition to my last thread from reading some articles i have successfully built this, be brutally honest![/quote]

First, this really should’ve just been a post within your last thread. It doesn’t need to stand on its own. I wasn’t sure which thread to post in.

What’s your height, weight, general fat level (a description, not a percentage), and goal?

[quote]SUPER SET 3x8-10
Wide Grip Pull down and Curl[/quote]
I believe this is a silly superset. What’s the purpose?

The other huge thing that stands out is, do you need to clean three times a week? And if you do, do you need to do 6x3 each time? What purpose does the exercise serve for you, especially each variation in each session? And is that purpose best delivered by that exact set/rep scheme?

6 out of 10.

If you ran it as-is, your low back is going to be beat to all hell. Hang cleans, deads, and rows in one session. Clean and squat, back squat, and stiff leg deads in another. Clean and press the session in between. All that stuff is hitting your low back pretty hard and with relatively-high volume. You’ll eventually adapt, sure, but it’s going to suck in the meantime.

Also, not sure of your goals, but the plan is kinda assistance-heavy. Meaning, there’s a lot of “assistance” work in each session. This isn’t necessarily a bad thing if you’re trying to build size, but if strength is a goal, monitoring total recovery and improving in the big lifts shouldn’t get sidetracked.[/quote]

im 5 foot 10 180 lbs 14 % BF A bit fat can see abs but their not defined or shredded some veins on arms upper lats and shoulders.

I just really like that super set, i will loose it though.

I just threw it together, it is my fave movement leg day theres a squat, chest day theres a push and back day is just a clean.

you’re right there is WAY too much assistance work. however i am trying to balance my body for example my back day i need to do some direct rear delt work. but you are right.

I was thinking of changing it to a 3 day
upper, lower, full body.

where would my dead lifts go?

5

[quote]Chris Colucci wrote:

[quote]Canuck88 wrote:
In addition to my last thread from reading some articles i have successfully built this, be brutally honest![/quote]
First, this really should’ve just been a post within your last thread. It doesn’t need to stand on its own. I wasn’t sure which thread to post in.

What’s your height, weight, general fat level (a description, not a percentage), and goal?

I am 5 foot 10 180 lbs athletic build abs are visible but not defined some veins on upper body

[quote]SUPER SET 3x8-10
Wide Grip Pull down and Curl[/quote]
I believe this is a silly superset. What’s the purpose?

The other huge thing that stands out is, do you need to clean three times a week? And if you do, do you need to do 6x3 each time? What purpose does the exercise serve for you, especially each variation in each session? And is that purpose best delivered by that exact set/rep scheme?

I just love that superset as a finisher.

Power cleans are my fave exercise, just help with explosiveness

6 out of 10.

If you ran it as-is, your low back is going to be beat to all hell. Hang cleans, deads, and rows in one session. Clean and squat, back squat, and stiff leg deads in another. Clean and press the session in between. All that stuff is hitting your low back pretty hard and with relatively-high volume. You’ll eventually adapt, sure, but it’s going to suck in the meantime.

Very true…

Also, not sure of your goals, but the plan is kinda assistance-heavy. Meaning, there’s a lot of “assistance” work in each session. This isn’t necessarily a bad thing if you’re trying to build size, but if strength is a goal, monitoring total recovery and improving in the big lifts shouldn’t get sidetracked.[/quote]

My goal(s) are to just get bigger and stronger. Athletically, you’re right about the assistance work i just don’t know how to hit all muscles and properly balance it out.

I was thinking about doing a 3 day upper, lower, and then athletic training day (cleans and such)

but what day would the dead lift go under??

(Sorry if i sent 2 I’m not sure if the first one made it out)