My previous thread was a bit of a mess, so I wanted to post up what I’ve come up with reading quite a lot of the articles here. It incorporates various elements from different workout regiments, such as:
An upper/lower split, composed of two workouts each making it 4x a week
Varied set/rep schemes
The principle of having each set +/- 25 reps per set
Composed primarily of the core, compound movements, with the addition of some ancilary (SJ) exercises.
The plan is split into an upper body heavy day, upper volume day, and ditto for lower body. It is as follows:
Workout A1 (Monday): Upper Heavy - All sets 5x5
BB row
BB bench
Military Press
Preacher curls
Skull crusher
[quote]xenithon wrote:
Thanks for the input, and that reminds me of a little ammendement I forgot to make…the DB bench on day A2 should read “incline DB bench”
Also just to add, would it be ok to use two of the off days (e.g., Wednesday, Saturday) for things such as GPP/light cardio/prehab?[/quote]
Sounds like your trying to put on mass and get stronger as well, and your program looks pretty good…
You could probably use some sort of pulling motion of your volume day like good mornings. Personally I like to do them heavy, even off the rack but they are very helpful in keeping your erectors and posterior chain strong for the DLs.
Upper body looks good, just make sure to include hip extension exercises to supplement the deadlifts…maybe the glute/ham raise machine if you got one. The hip extensions will really help keep your butt, hips and hammy’s strong and flexible, because I’m sure you know heavy DL’s off the rack really tear into those muscles and its easy for them to lose mobility as they grow.
