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Thread: Hey Built (and others)! Check it out! Sample "BGB" Routine

  1. #1
    Senior Member
    Join Date
    Jul 2007
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    Hey Built (and others)! Check it out! Sample "BGB" Routine

    I've been doing Starting Strength for about 5 months now, and have been seeing a lot of great gains. I've put on 25 pounds to my body and have upped my big three by over 150 pounds.

    However, I'm starting to stall out on squats, and I think it is because I am pounding away at them three times a week, hard. So I want to cut down to squatting twice a week-

    I decided to look at Built's awesome routine a little bit. Here's what I came up with...tell me what ya think! (The following are just work sets of course)

    (oh yes, I really truly love DB pressing, its a new discovery! )

    Monday:
    Deadlifts 3x3
    BB Row 3x8
    DB Bench 5x5
    Incline DB Press 3x8
    Chins 5x5

    Tuesday:
    Squats 5x5
    Good Morn 3x8
    Back Ext 3x8
    Calf Raises 3x8
    Pushdowns 3x8
    Crunches 3x8

    Thursday:
    Rack Pulls 3x5
    Military Press 5x5
    Arnold Press 3x8
    Chins 5x5
    Lat Pulldowns 3x8

    Friday:
    Squats 5x5
    Good Morn 3x8
    Back Ext 3x8
    Calf Raises 3x8
    BB Curl 3x5
    Hammer Curls 3x8
    Crunches 3x8
    Last edited by samadhi_smiles; 11-03-2007 at 10:29 AM.

  2. #2
    Just watch me ... Built's Avatar
    Join Date
    Feb 2005
    Posts
    9,912
    Hmmm... I might move it around a bit, personally. I kinda like to mix upper and lower a bit more.

    Monday:

    Deadlifts 3x3
    BB Row 3x8
    DB Bench 5x5
    Incline DB Press 3x8
    Calf Raises 3x8


    Tuesday:

    Squats 5x5
    Front squats 3x8
    Good Morn 3x8
    BB Curl 3x5
    Hammer Curls 3x8


    Thursday:

    Chins 5x5 (weighted)
    Military Press 5x5
    Lat Pulldowns 3x8
    Arnold Press 3x8
    Crunches 3x8

    Friday:
    RDLs 3x5
    Split squats 3x8
    Front squats 3x8
    Weighted dips or close grip bench 3x5
    Pushdowns 3x8

    I've nuked back extensions and tucked in RDLs - might as well get a heavy ham workout with your hypers. GHR would also be an excellent option to sub for RDLs or GMs. Front squats are excellent for extra quad focus. Split squats give you some unilateral leg work - always good to tuck into your protocol somewhere. Don't be afraid to tuck some walking lunges in there somewhere, too.

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