Originally Posted by
vkhoj
Originally Posted by Steve FSD
Can someone post their workout schedule for the week? I'm trying to get back into shape and am in search for a good full body workout schedule for the week. I haven't worked out since high school when I played football/wrestling, now I'm a college graduate and have a lot of extra time on my hand and need to get back in shape. I prefer working out maybe 4-5x a week, maybe two body parts a day, 3 exercises per part, 3-4 sets and am looking to tone myself, I'm 5'7 and 170. .
Here's a basic hybridized hypertrophy/strength program (Be sure to add weight each week).
The key is actually following the program...periodization works wonders and everything else you would usually do while lifting: watching macronutrient intake, sleeping etc
I've followed this program and definately gotten stronger and packed on some muscle mass with minimal fat.
Week 1: 3x12
Week 2: 3x10
Week 3: 3x8
Week 4: 4x6
Week 5: 5x5
Week 6: 8x3
(You will do this on ALL lifts)
Lower
Upper
off
Lower
Upper
off
off
Upper Day 1:
- Bench Press
- Close Grip Bench
- Military Press (standing)
- Pendlay Row
Lower Day 1:
- Conventional Deadlift
- Narrow Stance Squat
- Goodmornings
- Barbell Shrugs
Upper Day 2:
- DB Bench
- Narrow Grip Incline
- Plate Raise
- Pull-Up w/ weight
Lower Day 2:
- Narrow Stance Squat
- SLDLs
- Reverse Hyper
- Dumbell Shrugs
** This is the
program, DO NOT SUBTRACT any of the exercises! If you dont know how to do them, learn how to do them! The only reason you should ever pull out any of these during the whole 5 week cycle is if you feel pain doing them. If you dont know the lift I'd suggest doing an alternate pattern with the movement. Basicly rather than progressing with the given rep/set pattern I've showed continue to do:
3x12
3x10
3x8
3x8
3x8
Once you start the cycle over again after the 5th week, you can then continue the same rep/set pattern as the first outline (with the regular lifts) and progress in the lower reps. This will 1. Keep you from getting hurt, 2. Teach your form, and 3. Break the learning chain/curve. Its key that if you dont know anything about the movements that you spend as much time working with them and do as many reps as possible with the given movement. This is where motor skills develop and intra-inter neuromuscular coordination develop w/ the movement.
** Biceps/Abs, Upper day's throw in a bicep exercise if you want. On lower days throw in some Ab work. This is an accesory work, so its not that important. Keep the reps around 3x8-4x6 if you want.
** Keep a journal that I'll have access too. I'll look at how your progressing. If you have any before pictures send them to me or save them. Once your done with the first meso cycle compare your progress from before you started till then w/ pics and lift achivments. Do the same when you repeat the cycle. This is key in mental motivation, and that is where to many people fail.
** Once you get a whole meso cycle Wave (12 total weeks) you'll take some low volume work to help recovery. Its key that you dont take ANY time away from the gym. To many people just walk away for a week or two weeks, this makes coming back a sore painful mess for atleast 2 weeks. Now you've spent 4 weeks without making any progress. This is a typical deloading pattern. By trianing under your adaptive threshold (ie low volume) then you will not adapt, therefor you will recover. This is the fundomental bases of periodization!!
** During the first few 4 weeks you can add in failure work. Dont do it on all lifts and dont do it on squats, squat variations or deadlifts. Rows, Shrugs, db benching are all ok. Another thing to keep note on is during the WHOLE cycle you want SHORT rest periods. Im talking 30-60 seconds between sets, this comes key when you get to the intensity portion (8x3). Fatigue has a positive effect on IGF-I and other singaling for hypertrophy. On weeks 4-6 this is a big factor in the program. This will help with conditioning the muscle and overal work capacity.