New year, New Routine, critique please...

[thajeepster]

Heres my version of a dual factor mass gain program. Im hoping this helps me gain that extra 10-15lbs over the next few months.

Any thoughts or suggestions would be greatly appreciated.

Workout 1:

Squat / Front Squat
Flat Bench / Inc DB Press
BB Row / Seated Cable Row
Seated Calf Raise / Standing Calf Raise

Workout 2:

Deadlift / Power Clean
M Press (behind neck) / Dips
Chin Ups / Pull Ups
Crunches / Leg Raises

Schedule as follows :

Day 1 : Workout 1, 4x6

Day 2 : OFF

Day 3 : Workout 2, 4x6

Day 4 : OFF

Day 5 : Workout 1, 3x10

Day 6 : OFF

Day 7 : Workout 2, 3x10

Day 8 : OFF

Day 9 : REPEAT

Progression :

4x6 days : increase 2.5-5% per week.
3x10 days : keep weight constant, but increase reps ( 3x11, 3x12, etc.) until 3x12, then increase weight 2.5-5% and repeat from 3x10.

I was thinking of rotating exercises every 3-4 cycles and running this until the conclusion of my current bulk in feb-march.

Cardio done either mornings of workout days or afternoon of off days (i train in afternoon) either 15-20 mins HIIT or 30 mins moderate intensity jogging/elliptical twice a week.

[Paul Stagg]

Read the sticky!!