Hey everyone,
I'll try not to let this be one of those annoying "please critique my workout" threads with very little information provided to actually critique lol......
SO! Ill first provide background on myself then follow with the training regime!
Age: 25
Height : 5"11 (178 cm)
Weight: 210lbs (95.5kg)
BF%: 15-17% (This is based on one of those picture charts with examples of what certain bf% looks like.
Experience: I have 7 years lifting experience, of which the last 2.5 have been done with great consideration towards my diet.
Goal: 240lb (110kg), and am happy for bf to get up to 20% if required. I am not interested in competing (at the moment anyway) and have no sporting commitments or anything, I train purely out of the love of doing so and the fact that there is no better feel than the pump lol
Supplements: No AAS or other chemical enhancements (i have never attempted a cycle), just the basic 'natural' supplements including WPI, creatine, glutamine, waxy maize, BCAA, numerous vitamins/minerals etc.
Diet: calorie intake per day is approx 3,500-3,600 with a ratio of 35/45/20 (P/C/F). I am a fairly clean eater, with the odd exception being my post workout meal after an intense heavy compound movement session. Majority of protein consumption comes from chicken breast, majority of carbs is basmati rice, fats are from a variety of sources however trans fats are minimal. There is very little non-organic sources in my diet.
Current training:
Lately i have been in a rut, jumping to and from different training protocols (mistake i know), but i have essentially been training 4-5 days per week, something to the effect of:
Mon: Chest, tris
Tue: Back, Bis
Wed: Rest
Thurs: Delts, traps
Fri: Rest
Sat: Quads, Hams, Calves
Sun: Rest
Occasionally i might drop arsm from chast and back days and give them a day of their own.
I do zero cardio, i worry about buring calroies that could otherwise contribute to growth and recovery.
As far as my strengths and weaknesses:
Strenghts
Quads
Calves
Weaknesses
Chest
Shoulder width (short clavicles)
Everything else i feel is in proportion.
Below is a training program i have devised on my own over a few days of thinking about all the above information i have provided.
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As the title suggests, it works over an 8 day period during which:
- chest and back are both trained twice (once with higher volume compound focused movements and the other with more stretching and isolation movements). The reason for adding in 2 session for these body parts is that I feel training them once a week is not enough.
- Delts have one day to themselves for hard and heavy compund movements
- Arms have one day of themselves to be trained with little volume but high intensity (supersetting) and are also indirectly trained on other days
- Legs are trained once per 8 day cycle and the goal is to maintain and allow my upper body to catch up.
An example of what a 4 week training period would look like:
First rotation
1) Chest - Heavy Compound (4-5 exercises, 3 set each, 6-8 reps)
2) Back - Heavy Comound (4-5 exercises, 3 set each, 6-8 reps)
3) Delts/Traps (4-5/2 exercises,3 sets each, 8-10 reps)
4) REST
5) Chest & Back - lighter isolation (3 exercises each, 2-3 sets each, 10-12 reps)
6) Triceps & Biceps - supersets ( 3 exercises each, 2-3 sets each, 6-15 reps)
7) Quads, Hams, Calves (6-7 exercises in total 3 sets, 6-12 reps)
8) REST
Second Rotation
9) Chest - Heavy Compound (4-5 exercises, 3 set each, 6-8 reps)
10 Back - Heavy Comound (4-5 exercises, 3 set each, 6-8 reps)
11) Delts/Traps (4-5/2 exercises,3 sets each, 8-10 reps)
12) REST
13) Chest & Back - lighter isolation (3 exercises each, 2-3 sets each, 10-12 reps)
14) Triceps & Biceps - supersets ( 3 exercises each, 2-3 sets each, 6-15 reps)
15) Quads, Hams, Calves (6-7 exercises in total 3 sets, 6-12 reps)
16) REST
Third Rotation
17) Chest - Heavy Compound (4-5 exercises, 3 set each, 6-8 reps)
18) Back - Heavy Comound (4-5 exercises, 3 set each, 6-8 reps)
19) Delts/Traps (4-5/2 exercises,3 sets each, 8-10 reps)
20) REST
21) Chest & Back - lighter isolation (3 exercises each, 2-3 sets each, 10-12 reps)
22) Triceps & Biceps - supersets ( 3 exercises each, 2-3 sets each, 6-15 reps)
23) Quads, Hams, Calves (6-7 exercises in total 3 sets, 6-12 reps)
24) REST
Fourth Rotation
25) Chest - Heavy Compound (4-5 exercises, 3 set each, 6-8 reps)
26) Back - Heavy Comound (4-5 exercises, 3 set each, 6-8 reps)
27) Delts/Traps (4-5/2 exercises,3 sets each, 8-10 reps)
28) REST
ETC....
...
..
summary
Chest - trained every 4th day
Back - trained every 4th day
Delts - trained every 8th day (directly)
Legs - trained every 8th day
Arms - trained every 8th day (directly)
So, as you can see, most weeks consist of 5 training days and 2 rest days, and there will be the occassional week where there is only 1 rest day... Considering my goals and the fact i am not benefitted with the improved recovery that comes with AAS use, do you think i could possible end up over training? I can try and combat this by increasing calorie intake, increase sleep hours etc.
Im not sure if there is anything else i should tell you guys, but if you need to know anything else please dont hesitate to ask.
I am always open to new ideas and constructive criticism, so all responses are welcome
Yours in lifting!
OZ
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