Hello. I've been lifting weights for about 6 months now. I started on StrongLifts 5x5 and went on to 3x5 and finally 1x5, but now I'm looking to change it up a little bit with a more hypertrophy oriented workout.
I came across a workout which looks pretty solid, but I wanted to know what you guys think.
Monday: Upper Body #1
Barbell Bench Press - 4 sets of 6-8 reps - 2-3 minutes rest between sets
Bent Over Barbell Rows - 4 sets of 6-8 reps - 2-3 minutes rest between sets
Seated Overhead Barbell Press - 4 sets of 6-8 reps - 2-3 minutes rest between sets
Dumbbell Flyes - 2 sets of 10-12 reps - 1-2 minutes rest between sets
Biceps Exercise - 3 sets of 6-8 reps - 1-2 minutes rest between sets
Triceps Exercise - 2 sets of 10-12 reps - 1-2 minutes rest between sets
Tuesday: Lower Body #1
Squats - 4 sets of 6-8 reps - 2-3 minutes rest between sets
Split Squats - 3 sets of 8-10 reps - 2 minutes rest between sets
Hyperextensions (or Seated Leg Curls) - 3 sets of 10-12 reps - 2 minutes rest between sets
Standing Calf Raises - 4 sets of 6-8 reps - 2 minutes rest between sets
Ab Stuff (Rarely more than 10 minutes worth)
Thursday: Upper Body #2
Pull Ups - 4 sets of 6-8 reps - 2-3 minutes rest between sets
Incline Dumbbell Press - 3 sets of 8-10 reps - 2 minutes rest between sets
Seated Cable Rows - 3 sets of 8-10 reps - 2 minutes rest between sets
Lateral Raises - 3 sets of 10-12 reps - 1-2 minutes rest between sets
Triceps Exercise - 3 sets of 6-8 reps - 1-2 minutes rest between sets
Biceps Exercise - 2 sets of 10-12 reps - 1-2 minutes rest between sets
Friday: Lower Body #2
Romanian Deadlifts - 4 sets of 6-8 reps - 2-3 minutes rest between sets
Lying Leg Curls - 3 sets of 8-10 reps - 2 minutes rest between sets
Leg Press - 3 sets of 10-12 reps - 2 minutes rest between sets
Seated Calf Raises - 3 sets of 10-12 reps - 1-2 minutes rest between sets
Ab Stuff (Rarely more than 10 minutes worth)
Thanks for your time.
Looks like a solid list of exercises. It's quite a bit of work for a week, but some guys do okay with that frequency and volume. What kind of progression scheme would you use?
Looks similar to routines Tom Mutaffis has used and created. Which is a good thing. Although I think he recommends keeping the reps for the big boy exercises between 3-5 so you kick off each session with a hard and heavy exercise which you aim to progress on each week then keep things moving a bit quicker for the rest of the workout with the volume/assistance work.
Have you checked out the HCT-12 4 day spilt yet?
I progressed onto that from SL 5x5 and have been working away at that over the last few weeks, really enjoying it so far! Its an interesting method but seems to work great for me and is a real nice mix up from strong lifts. I find the clusters are really effective, i think it sort of cuts out some the 'less effective reps' of traditional schemes to utilise the most effective (the last tough ones). If your interested I can post a sample selection.
Roman deadlifts are a great exercise, but I would use them as an accessory lift and use a a normal/sumo deadlift as your primary movement. As OR mentioned, that's a lot of volume and some people do respond well to it, but I would also lower the amount of reps used on your main lift, somewhere between 4-6.
Other than that, run the program for about a year, eat right, and see where it takes you.
H: 5'7" W:185
Goals: 495 -315 -585
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Agreed, you might find yourself burned out. go with a 4-6. Your Friday is very hamstring dominant. Consider Cards' recommendation and perhaps substitute your leg press with a conventional/sumo deadlift.
Squats...Back squats, front squats, or just squats? There is a big difference.
Thanks for all the replies so far.
I was thinking once I get all my rep maxes for each exercise I'd drop it down so I'd have a month to work back to the maxes, and I'd use a linear progression scheme.
Everyone else, I'll reduce the rep range for the core lifts, and look into the sumos as the primary deadlift.
I'm not so concerned with the amount of work for the day, I'm more concerned with the amount of work for the whole week. If I was to run that routine I'd do it three days a week instead of four.
Well I could easily make this a 3 day split and then just rotate through the workouts if that's what you would recommend.
Why not just do Baby Got Back? Proven program that makes a lot of sense.
HCT-12 is pretty great on an a-b-c-d (two way) rotation. I prefer straight sets though because it can be tough to rest-pause when your first set is only 6 reps. Also not a huge fan of 4 days/week, but everyone is different. I prefer 3 days a week...as long as you are tearing down the muscle adequately, the longer rest periods between related workout days will be very beneficial in the long run.
Last edited by mchicia1; 09-01-2011 at 05:37 PM.
You'll get a lot of opinions on everybody's favorite routine. The only thing that matters is that your routine focusses on getting stronger in some big lifts and that you bust your ass consistantly with it.
Thanks for all the help everybody, I appreciate it. Looking at the Baby Got Back routine, it looks like it is similar to what I posted above, and seems to be what I'm looking for. I think I'll try that and see how it goes. Once again, thanks for the help.