Routine

[diesel_dan]

Hey, I was wondering if you guess think this would be a good routine. My goa is strength. I do however expect to see muscle gain as well. Anyways here is the routine:

The Rep/Set scheme goes sets then reps. I would rest 30-60 seconds between sets. I would try to add atleast 5lbs on the bar each week per exercise. It's a two week routine. Not much changes from the first week to the second week though (just a couple exercises).

MONDAY
Flat Barbell Bench Press
5x5
Incline Barbell Bench Press
5x5
Power Clean
5x5

TUESDAY
ATF Squat
5x5
Military Press
5x5
Straight Leg Deadlift OR Leg Curl
5x5

WEDNESDAY
Off

THURSDAY
Deadlift
5x5
Bent-Over Row
5x5
Shrugs
2x8

FRIDAY
EZ-Bar Reverse Curl
4x6
EZ-Bar Curl
4x6
Close-Grip Bench Press
4x6


SATURDAY
Off

SUNDAY
Weighted Crunch
4x6

MONDAY
Flat Barbell Bench Press
5x5
Incline Barbell Bench Press
5x5
Hang Clean
5x5

TUESDAY
Front Squat
5x5
Push Press
5x5
Straight Leg Deadlift OR Leg Curl
5x5

WEDNESDAY
off

THURSDAY
Deadlift
5x5
Bent-Over Row
5x5
Shrug
2x8

FRIDAY
EZ-Bar Reverse Curl
4x6
Hammer Curl
4x6
Close-Grip Bench Press
4x6

SATURDAY
Off

SUNDAY
Weighted Crunch
4x6

Repeat

[Sensei]

I changed a few things. I eliminated your "curl day" and I moved your cleans to the beginning of the workout where you will be fresh. I think this is fine. You will probably want to adjust some things later and you'll need to mix up reps or exercises from time to time.
Do you have access to a gym on the weekends? Do you have access to a hyperextension or glute-ham bench?

MONDAY
Power Clean 5x5
Flat Barbell Bench Press 5x5
Close-Grip Bench Press 4x6

TUESDAY
ATF Squat 5x5
Military Press 5x5
Straight Leg Deadlift OR Leg Curl 5x5

WEDNESDAY
Off

THURSDAY
Off

FRIDAY
Deadlift 5x5
Bent-Over Row 5x5
Shrugs 2x8

SATURDAY
Off

SUNDAY
Weighted Crunch 4x6

MONDAY
Hang Clean 5x5
Incline Barbell Bench Press 5x5
Close-Grip Bench Press 4x6

TUESDAY
Front Squat 5x5
Push Press 5x5
Straight Leg Deadlift OR Leg Curl 5x5

WEDNESDAY
off

FRIDAY
Deadlift 5x5
Bent-Over Row 5x5
Pull-Ups 3 sets

SATURDAY
Off

SUNDAY
Weighted Crunch 4x6

Repeat

[diesel_dan]

Thanks Sensei. Yes, I have access to the gym on weekends. My gym doesn't have an hyperextension bench nor a glute/ham bench. Although supposedly they are supposed to be getting a couple glute/ham bench's soon.

[Pats Fan]

What about chins and pull-ups? Get them in somewhere.

[diesel_dan]

Yeah, if you look at the modified version of the routine by Sensei (the one I am going to use) it has pull-ups on the second week.

[diesel_dan]

Sensei, do you think their is anything else I can add for another day because, I cant really stand that many off days.

[khari]

Sensei, do you think their is anything else I can add for another day because, I cant really stand that many off days.

If you want to add extra days, I would do some GPP work. I wouldn't add another lifting day.

[diesel_dan]

Yeah that's not a bad idea. I get enough GPP work when im out working on the farm though (on and off).

[Pats Fan]

IMO, I would switch Tuesday to Wednesday - I don't like the idea of doing military presses and/or push presses the day after flat bench and close-grips.

[Canadian Crippler]

Do not switch tuesday to wednesday. You do not want to be doing squats the day after deads.

[Pats Fan]

Canadian - I was referring to the modified version by Sensei - I obviously should have clarified that - Sensei's version has thursday off, so he could move Tues to Wed, with Thurs being a rest day.

[Newfie D]

out of curiosity, if your goal is strength, why such short rest periods?