A couple of good programs

A couple of good programs I feel people might find useful.

Day 1 - Heavy Push - ALL 3X5
Squat
Flat Barbell Press
Incline Barbell Press
Weighted Dips

Day 3 - Light Pull - ALL 3X8-10
Deadlift
BB Row
Pullup
Chins or DB Curls

Day 4 - Light Push - ALL 3X8-10
Squat
OH Press
Flat Bench Press
Weighted Dips

Day 5 - Heavy Pull - ALL 3X5
Deadlift
BB Row
Pullup
Chins or DB Curls

Of course, you can always add in grip work, rotator cuff work or abdominal work.

Here's another by Mike Menzer

Monday

A-1: Military Press
A-2: Pull-up

B-1: Deadlift


Wednesday


A-1: Bench Press
A-2: Bent-over row

B-1: Squat


Friday

A-1: Military Press
A-2: Pull-up

B-1: Deadlift

Above is a WORKOUT A / WORKOUT B, it's not always going to look like that, it switches weekly like Rippetoes Starting Strength.

Here is another.

Day 1 - Chest & Biceps
Flat Bench Press
Incline Bench Press
Chins
Dips

Day 2 - Legs & Shoulders
Squat
Lunges
Clean & Press << fits as both leg and shoulders
BO Posterior Deltoid Raises

Day 3 - Back & Triceps
Deadlift
BB Row
Pullup
Triceps Extensions

Day 4 - Chest & Legs
Squat
Flat Bench
Incline Bench
Weighted Dips

Day 5 - Back & Biceps
Deadlift
BB Row
Pullup
Chins

Day 6 - Shoulders & Triceps
OH Press
Lateral Raise
BO Lateral Raise
Skull Crushers or Triceps Extensions

Alright so there's a couple of good programs people might want to try. Hopefully this thread will benefit someone

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Awesome, good job.

Thanks bro!

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

I think the push pull one is very ballin. I might have to use that next week and jump off max effort for a month or so. It's so damn taxing.

Yeah the first one - push/pull in a four day version is phenomenal routine.

I'm going to try smoundzous program once I get back to bulking whenever I reach 160lbs @ 9-10% bodyfat. But after that one of those programs above ^ is likely to be what you'll see me using.

The push/pull one allows sufficient recovery but not too much recovery.

Muscle groups utilized is depended upon the force you're using, for example: when you "push" things you use the chest, anterior delts and triceps; when you "pull" you use the back, usually the posterior chain, posterior deltoids and the biceps.

So each muscle group is used evenly and with sufficient recovery periods.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Perrynaytor


I think the push pull one is very ballin. I might have to use that next week and jump off max effort for a month or so. It's so damn taxing.

Agreed.

I am going to stick with 5x5 right now but after that I am going to try that routine. Looks pretty interesting.

Moodster
I am going to stick with 5x5 right now but after that I am going to try that routine. Looks pretty interesting.

Always stick with your program if you're making gains - don't change something until you stop making gains...progression is what we train for regardless on how we progress.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

The program I'm doing right now is something like this: 

DAY 1 - 4x10-12
Squat
Flat BB Bench Press
One arm DB rows
Seated BB shoulder press
Lateral pulldown

DAY 2 - 3x8
Deadlifts
Incline BB bench press
cable rows
Seated BB shoulder press
Lateral pulldown

DAY 3 - 5x5
Squats
Flat BB bench press
One-arm DB rows
Standing BB OH Press
Lateral pulldown

At the end of each day, I would throw in some isolations for my arms or delts. I don't see anything harmful with throwing in some isolations as long as I focus on progressing on the compound movements, and still have high energy level at the end of a workout (which I always have).

Anyway, thought I would share my program since it's been working well to me. Hope you don't mind MVP.

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

That looks like a good program; reminds me of smoundzous program.

If I were to do it I'd do it like this though.

Day 1 - 3 X 10

Day 3 - 3 X 8

Day 5 - 3 X 5

Using 5lbs more each session than the previous session, just me though.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

I increase the weights little by little each session. Any particular reason why change the number of sets?

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

All sets contain 3 sets.

3 X 10

3 X 8

3 X 5

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

I like the push/pull routine you put up it looks nice and I would definitely would do something like that when I get stuck on what I'm doing (3xfullbody workout). Looks like it will allow me to recover better on that one!!!

I think there is a typo on the days don't you mean Day 2 instead of Day 3 lol... so it will be push/pull then rest day then push/pull again with the weekend for rest.

"When your strength gains plateau, if you been training exclusively for limit strength/power, you'll need usable muscle mass to progress further."

No, there's no typo. Day 1 is a heavy push day and there is a break after each heavy day for recuperation purposes.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Oh makes sense I was thinking of the pattern like lower/upper split lol.

"When your strength gains plateau, if you been training exclusively for limit strength/power, you'll need usable muscle mass to progress further."

I'll add one of those too to the list later on.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Here's another.

Day 1 - Upper Pull

Barbell Row
Pullup
Face Pulls
DB Curls

Lower Push

Squat
Leg Press
Lunges
Leg Extensions

Upper Push

Flat Barbell Press
Standing Barbell Press
Incline Press
Weighted Dips

Lower Pull

Deadlift
Power clean
Hamstring Curls
Hanging Leg Raises

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

A GOOD PROGRAM EXPANDS. A couple of years ago, we began a Transitional First Grade class at West Union. Elementary. The class was designed for those

I thought I'd throw this one in here, too.

Workout A - Legs, Chest and Biceps
Squat
SLDL
Bench Press
Incline Bench Press
Dips
Curls

Workout B - Back, Triceps and Shoulders
OH Press
BO Lateral Raise
Triceps Extensions
Pullup
BB Row
Deadlift

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

MVP


I thought I'd throw this one in here, too.

Workout A - Legs, Chest and Biceps
Squat
SLDL
Bench Press
Incline Bench Press
Dips
Curls

Workout B - Back, Triceps and Shoulders
OH Press
BO Lateral Raise
Triceps Extensions
Pullup
BB Row
Deadlift

This one is pretty interesting MVP. I suppose you workout 3 times a week, alternating between workouts.

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

Thought I would post it here too:

http://www.discussbodybuilding.com/Massbuilding-MB-Part-II-pg-16-m120872.aspx

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

Yeah I believe that routine is already posted, PureNatural was the guy that told me about the push/pull program while I was still a beginner struggling for results, I tried the routine and put on about 25lbs of mass, quick, my strength gains shot up too. I believe in one twelve week cycle I went from maxing 175 on bench presses to maxing 230. When I do them now- push pull set ups and I'm currently on a 2X push and 2X pull version and like it, I just don't like doing overhead presses and bench presses on the same day now.

The routine I posted the workout a - legs, chest and biceps and workout b- back, shoulders and triceps are for the guys that like a lot of movements in one day, it's generally a good set up, has the basic movments a hip extension movement, knee extension, and will result in hitting all muscle groups pretty hard.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

I designed this one for a guy a while back- I'll add it in.

Day 1 - Chest & Back "A"

• Flat Bench Press - 3 X 10
• Barbell Row - 3 X 10
• Pullup - 3 X 10

Day 2 - Legs & Shoulders "A"

• Squat - 3 X 10
• Military Press - 3 X 10
• BO Lateral Raise - 3 X 10

Day 3 - Arms

• Barbell Curls - 3 X 10
• Triceps Extensions - 3 X 10
• Skull Crushers or close grip bench presses - 3 X 10

Day 4 - Chest and Back "B"

• Incline Bench Press - 5 X 5
• Decline Bench Press - 5 X 5
• Pullup - 5 X 5

Day 5 - Legs & Shoulders "B"

• Deadlift - 5 X 5
• Military Press - 5 X 5
• BO Lateral Raise - 5 X 5

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Yeah, I tried PureNatural's suggestion and added a lot too. The great thing about his setup is that it is so simple that it allows you to concentrate on the most important lifts. Even if you stall on it, you can always reduce the weight, and try to climb back up again, or even try switching to a different exercise (ex. flat bb bench to flat db bench, etc) before switching back again.

The routine that I am currently doing is kind of a split routine. Though I can't wait to get back to the same style of training again when I am back to Singapore. :)

BTW, another good suggestion on the last routine MVP.

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

Yeah- PureNatural is a great guy, has a lot of knowledge for his age too- He PM'ed me a while back saying he was going to start posting again he's just been busy lately- He'll return soon enough.

The push/pull set up is pretty much, IMO, the best routine for a complete beginner- It put on more mass on me than I could ever had believed. It just allows you, as you stated, to focus on the primary movements which are the REAL mass builders, and allows you to focus on increasing those lifts instead of just doing hundreds of sets.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

trubeginner


The program I'm doing right now is something like this: 

DAY 1 - 4x10-12
Squat
Flat BB Bench Press
One arm DB rows
Seated BB shoulder press
Lateral pulldown

DAY 2 - 3x8
Deadlifts
Incline BB bench press
cable rows
Seated BB shoulder press
Lateral pulldown

DAY 3 - 5x5
Squats
Flat BB bench press
One-arm DB rows
Standing BB OH Press
Lateral pulldown

Thanks for sharing this- I like this routine. It's a true full body routine with loads of frequency, volume, intensity and movement variation- Not much more you could ask for. But thanks, definitely for including this routine- It's been one of my favorites listed so far.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

http://www.projectswole...ll-body-workout-routine/

^ I like that full body routine, it involves movement variation, frequency, volume and intensity in alternating workouts. You can't ask for much more than that.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Day 1 - 100% Push Day/ 50% Pull Day
Push: (Pectoralis Major,Deltoids and Triceps Brachii)

1. Barbell Bench Press 4x8

1. Barbell Military Press 4x8
2. Cable lateral raises ( side) 3x12

1. CGBP 3 x 12

1. T-Bar rows 3x12
2. Front pulldowns 3x12

Day 2 - 50% Push Day/ 100% Pull Day
Push: (Pectoralis Major,Deltoids and Triceps Brachii)

1. T-Bar Rows 4x 8
2. Front pulldowns 4x 10
3. Dumbbell Rows 3x 6

1. Barbell Curls 4x8 (2x8 medium grip, 2x8 wide grip)

1. Barbell Incline Press 2x12
2. Flat Flys 2x12

1. Dumbbell Military Press 3x12

Day 3 - off
Day 4 - off

Day 5 - Lower 1
100% volume Hamstring dominant
50% volume Quad dominant

1. Squats 4x6
2. Lunges 4x10
1. SLDL 3x10


Day 6 - Lower 2
100% volume quad dominant
50% volume Hamstring dominant

1. Dead Lifts 4x6
2. Leg press 3x10
3. Leg Curls 3x10

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

For the Days 1-6 workouts, do you do that every week or switch out with other exercises?

Which program?

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant