Post Your Routines

[DaRkAnGel]

Post your routine and, or comments. If you have a question about someone else's routine please do not post them here. Instead pm them, thanks . I'll start off with my revised olympic routine and my old WestSide:

Hypertrophy/strength specific routine using Conjugative Periodization:


Week 1-2 (regular loading - Mean intensity 80% - volume 160-200)

Day 1(Upper Body - strength)
Bench Press 3x4- 6 80%
Clean and Jerk 3x4- 6 80%
Push Press 3 x4- 6 80%
Standing BB Curls 2 x 4 - 6 80%
Day 3(Lower Body - strength)
Back Squat 3x6 80%
Deadlift 3x4- 6 80%
Stop Squats 3x5 70%
Decline Weighted Sit Ups 3 x 6-12 80%
Day 5(Upper and Lower Body - Hypertrophy/strength)
Bent Over Rows 3x6 - 8 75-80%
Clean, Front Squat, Jerk 3x6 75-80%
GM 3x6 - 8 80%
Puase Bench(5 - 10 sec on down) 2 x 6 - 8 75-80%

Week 3-4 (loading- Mean intensity 85 - 90%+ - Volume 200-250)

Day 1 (Upper Body - strength)
Bench Press 3x3 85%
Incline Bench Press 3 x 5 80%
Clean and Jerk 5x4-6 80%
Standing BB Curls 3 x 4 - 6 80%
Day 3(Lower Body - stength / Trap Work)
Back Squat 3x3 80% 2x3 90%
Deadlift 2x5 80% 2x3 85% 2x2 90%
Stop squats 3x3 85%
Snatch Pull 3 x 6 - 8 80%
Day 4(Core Strength/Hypertophy)
Straight Legged Deadlift 3x8 80%, 3x3 85%
Decline Weighted Sit-Ups 3x6 - 12 80%
GM 2 x 8 75% 3x5-6 85-90%
Day 6(Lower Body/Upper Body - hypertrophy)
Stop Squat 4x6-8 70-75%
Clean, Front Squat, Jerk 5x6-8 80%
Pause Bench(5 - 10 seconds on down) 4x6-8 80-85%
Weeks 5-6 (deloading - Mean Intensity 30-50% Volume 50-70 lifts)


Day 1(Upper Body)
Bench Press 3x5 40%
Clean and Jerk 3x6 50%
Bent Over Rows 3 x 6 - 8 50%
Day 4(Lower Body)
Back Squat 3x5 40%
Deadlift 3x5 40%
Good Morning 3x5 40%

Weeks 1-6 (Grip Work - all exercises done to failure)

Day 7 (Optional - i do this day if i am not feeling burnt out)
Static BB hold 3 x 10 - 30 seconds
Wrist DB/BB Curls 3 x 6 - 10
Wrist BB Reverse Curls 3 x 6 - 10
Behind the Back Curls 3 x 6 - 10



Westside Strength Routine
Week 1 - 3

Monday Max Effort
Sets/Reps Target
Squat 1 x 1 - 3 Lower Body
Deadlifts 3 x 10 Lower Body
Stiff Leg Deadlifts 3 x 10 Lower Back
Weighted Crunches 3 x 10 Abs
Good mornings 3 x 10 Upper Back/Abs

Wednesday Max Effort
Sets/Reps Target
Flat Bench Press 1 x 1 - 3 Upper Body
Close G. Bench 3 x 10 Triceps
Shoulder Press(bb) 3 x 10 Delts
Lat Pulldowns 3 x 10 Lats
Flat Bench Press 3 x 10 Chest

Friday Dynamic(speed)
Sets/Reps Target
Squat 8 x 2 Lower Body
Deadlifts 3 x 10 Lower Body
Stiff Leg Deadlifts 3 x 10 Lower Back
Weighted Crunches 3 x 10 Abs
Good mornings 3 x 10 Upper Back/Abs

Sunday Dynamic(speed)
Sets/Reps Target
Flat Bench Press 8 x 3 Upper Body
Close G. Bench 3 x 10 Triceps
Shoulder Press(bb) 3 x 10 Delts
Lat Pulldowns 3 x 10 Lats
Flat Bench Press 3 x 10 Chest

Week 4 - 6

Monday Max Effort
Sets/Reps Target
Deadlift 1 x 1 - 3 Lower Body
Barbell Full Squats 3 x 10 Legs
Stiff Leg Deadlifts 3 x 10 Lower Back
Ab Pulldowns 3 x 10 Abs
Bent Over Rows 3 x 10 Back

Wednesday Max Effort
Sets/Reps Target
Db Bench Press 1 x 1 - 3 Upper Body
Tricep Extensions 3 x 10 Triceps
Incline Bench 3 x 10 Delts
Straight Arm P.D's 3 x 10 Lats
Flys 3 x 10 Chest

Friday Dynamic(speed)
Sets/Reps Target
Deadlift 8 x 2 Lower Body
Barbell Full Squats 3 x 10 Hamstrings
Stiff Leg Deadlifts 3 x 10 Lower Back
Ab Pulldowns 3 x 10 Abs
Bent Over Rows 3 x 10 Back

Sunday Dynamic(speed)
Sets/Reps Target
Db Bench Press 8 x 3 Upper Body
Tricep Extensions 3 x 10 Triceps
Incline Bench 3 x 10 Delts
Straight Arm P.D's 3 x 10 Lats
Flys 3 x 10 Chest

Week 7 - 9

Monday Max Effort
Sets/Reps Target
Box Squats 1 x 1 - 3 Lower Body
Deadlifts 3 x 10 Lower Body
Stiff Leg Deadlifts 3 x 10 Lower Back
Weighted Crunches 3 x 10 Abs
Good mornings 3 x 10 Upper Back/Abs

Wednesday Max Effort
Sets/Reps Target
Incline Bench 1 x 1 - 3 Upper Body
Close G. Bench 3 x 10 Triceps
Front Military Press 3 x 10 Delts
Lat Pulldowns 3 x 10 Lats
Flat Bench Press 3 x 10 Chest

Friday Dynamic(speed)
Sets/Reps Target
Box Squats 8 x 2 Lower Body
Deadlifts 3 x 10 Lower Body
Stiff Leg Deadlifts 3 x 10 Lower Back
Weighted Crunches 3 x 10 Abs
Good mornings 3 x 10 Upper Back/Abs

Sunday Dynamic(speed)
Sets/Reps Target
Incline Bench 8 x 3 Upper Body
Close G. Bench 3 x 10 Triceps
Front Military Press 3 x 10 Delts
Lat Pulldowns 3 x 10 Lats
Flat Bench Press 3 x 10 Chest

Week 9 - 12

Monday Max Effort
Sets/Reps Target
Sumo Deadlifts 1 x 1 - 3 Lower Body
Stop Squats 3 x 10 Legs
Stiff Leg Deadlifts 3 x 10 Lower Back
Ab Pulldowns 3 x 10 Abs
Bent Over Rows 3 x 10 Back

Wednesday Max Effort
Sets/Reps Target
Close Grip Bench 1 x 1 - 3 Upper Body
Tricep Extensions 3 x 10 Triceps
Incline Bench 3 x 10 Delts
Straight Arm P.D's 3 x 10 Lats
Flys 3 x 10 Chest

Friday Dynamic(speed)
Sets/Reps Target
Sumo Deadlifts 8 x 2 Lower Body
Stop Squats 3 x 10 Hamstrings
Stiff Leg Deadlifts 3 x 10 Lower Back
Ab Pulldowns 3 x 10 Abs
Bent Over Rows 3 x 10 Back

Sunday Dynamic(speed)
Sets/Reps Target
Close Grip Bench 8 x 3 Upper Body
Tricep Extensions 3 x 10 Triceps
Incline Bench 3 x 10 Delts
Straight Arm P.D's 3 x 10 Lats
Flys 3 x 10 Chest

[injusinjus]

heres mine...mostly tom d's strenth building workout but i moved and changed a few exercises that i cant do due to lack of equipment

Monday: Legs/Shoulders/Abs

Legs
Stiff-Leg Deadlift
Squats
Calf Raises
Leg ext.
Leg curls (once in awhile)


Shoulders
Military Press
Upright Rows
A Rows (w/ elbows out)
B Arnold presses

Abs
Abslide
Weighted sittups
Opposite knee



Wednesday: Chest/Triceps

Chest
Flat Bench- program
Incline Bench
Dips / Decline Bench


Triceps
Close-Grip Bench
Skull Crushers
Tricep exts. (if needed)



Friday: Back/Biceps/Abs/Forearms

Back
Deadlifts A
Power Cleans B
BB/DB Back Rows
Pull-Ups

Biceps
Chin-Ups
Barbell Curls
Hammer Curls

Forearms
A-Wrist Curls
B- Hockey stick raises
Preacher Curls (once in awhile)

Abs
Abslide
Leg Raises
V-ups

[TommyD]

Tommy D's Workout

I don't currently do this workout (because I'm training for track which my routine for is more of a strength/power/explosive speed type of workout)... it's a good bodybuilding routine.

Injusinjus is using a modified version of my workout tailored to suit his needs.

:thumbup:

[Gohan]

Week - A
M - off
T - Chest/Shoulders (Flat,Incline,Decline BB bench 4 sets of each) (Standing Military press 4 sets)
W - Back/Bi's (Pull-Up Grip lat pull down & Freeweight rowing Machine 3-4 sets each) (Incline DB curl, Hammer Grip Preacher Curl 3-4 sets each)
T - Legs/Lower Back (Squats, Stiff Leg Dead Lifts, Standing BB Calf Raise 3-4 sets each)
F - Abs (Weighted decline sit-ups, Olymic Bar Side Bends 3-4 sets each)
S - Cardio (1st day in over 2 years this Saturday)
S - Cardio

Week - B
M - Off
T - Chest/Shoulders (Same as above but all DB)
W - Back/Bi's ( V-bar Lat Pull Down, Free Weight Lat Pull Down Machine, 1-Arm Cable Curls, 1-arm hammer-grip preacher curl machine 3-4 sets on all exercises)
T - Legs (Same as above)
F - Abs (Same as above)
S - Cardio
S - Cardio

[B.A.]

I'm working on making this a strongman gym orientated routine (changing bench press day to overhead pressing day), though this is the bulk of my routine:

Monday/Tuesday: Squat day - Regular Squats 5x5, Good Mornings 5x5, Power Snatches 3x3 or jump squats 3x3 or Lunges 3x8 and Sit - Ups (weighted if possible) 3x10 (Get a School Gym Teacher or experienced lifter to show you the technique for Snatches. They build INCREDIBLE total body strength and power IMHO.)

Wednesday: Bench Day - Flat Bench Press 5x5, Bent Over barbell Power Rows 3x8 (Instead of the bar being in your hands the whole set, bar starts on floor, pick it up overhand grip with as much power as possible up to just below your sternum, then lower it to the floor and let go, and repeat), Dips 3x5 (weighted if you're strong enough), Lat pulldowns 3x8 or pull ups/ chins 3x8, and lastly skull crushers 3x8.

Friday: Deadlift Day - Regular Deadlift 5x5 or 8x3, High Pulls or Power cleans 3x3 (do a google search on them if you don't know the exercises), Push Presses 5x5, and another deadlift movement, such as romanian deadlifts 3x8.

- B.A.

[Symzie]

I can't deadlift again because of back crapness

full body 2 X week

2 X 5

front squat
Weighted Dips or DB bench press
Weighted Chins or Bent BB Rows
hang clean & press
Leg raises or sit ups
hyper extensions

[tweeter]

mon - chest/triceps/abs/forearms

bench
incline press
flys or decline press
skullcrushers
pushdowns
seated db ext.

weds- legs/shoulders
smith squat
leg press
stiffleg DL
hamstring curl
standing/seated calf raises
db press
upfront rows
standing Military press

fri-back/bicep/traps
pullups
good mornings
back ext.
db rows
ez bar curl
db curls
hammer curls
shoulder shrugs

[adrenaline]

Workout 1

Flat Bench
Incline Flyes
Incline Bench
Arnold Press
Military Press
Standing Tricep Extension
Barbell Curl
Hammer Curl


Workout 2

Leg Extension
Deadlift
Leg Curl
Calf Raises
Crunches
Weighted Incline Situps


Workout 3

Decline Bench
Decline Flyes
SkullCrushers
Standing Tricep Extensions
Shrugs
Stiff Legged Deadlifts
Pullups


Workout 4

Concentration Curls
Barbell Curls
Squats
Leg Extensions
Crunches
Situps
Barbell Row
Lateral Raise

4-6 reps/3-4 sets (not including warmups)


Day 1/workout1

Day 2/workout 2

Day 3/Rest

Day 4/workout 3

Day 5/workout 4

Day 6/Rest

Day 7/ If your still sore rest this day if not restart cycle

[DaRkAnGel]

Routines all looking good, I am deciding to let the thread have chats going on because after all that's what this site is for. (by this i mean you can ask questions about other peoples' routines, i was just afraid that the routines would be outshadowed by the questions).

I plan on posting some different routines later on today, keep posting away guys, looking great. Also, feel free to ask how your routine is.

[KetoManiac]

Good split ya have there DA. Heres a split made my kyle that I will start monday. Its strength oriented but I added in some hypertrophy work.

Week 1-2 (regular loading)
-Average intensity 80%
-volume 130-155
- 3 Training sessions

Monday:
Bench Press 3x5 80% (raw)
Rack Press 5x3 90%
Board Bench Press 4x4 80%
Curls 2x6-8

Wednesday:
Squat 3x5 80%
Box squats 3x5 80%
Power Snatch 3x5 80%
Shrugs 2x6-8

Friday
Conventional Deadlift 3x5 80%
Rack Pull (below knee) 5x3 90%
Good Mornings 3x5 90%
Skull Crushers 2x6-8

Week 3-4 (extreme loading)
- Average intensity 90%+
- Volume 160-200
- 4 Training sessions

Monday
Bench Press 3x2 90%
Rack Press 3x3 95% 3x3 115%
Board Bench Press 3x2 80% 2x1 95% 1x1 100% 1x1 102.5% (shirt max)
Curls 3x6-8 (drop sets)

Tuesday
Squat 3x2 80% 2x1 95% 1x1 100% 1x1 102.5%
Box squats 5x3 90%
Power Snatch 3x3 90%
Shrugs 3x6-8 (drop sets)

Thursday
Conventional Deadlifts 3x3 85% 3x2 90% 1x1 100%
Rack Pull (Below knee) 5x3 110%
Good Mornings 4x4 95%
Skull Crushers 2x6-8 (dropsets)

Friday
Push Press 3x3 90%
Snatch Grip High Pull 3x3 90%
Glut Ham Raise 4x8

Weeks 5-6 (deloading)
Average Intensity 30-50%
Volume 50-70 lifts
Frequency 2 training sessions

Monday
Box Squats 8x3 40%
Power Snatch 3x5 50%
Curls 1x6-8

Wednesday
Bench 8x3 40%
Close grip 3x5 40%
Hang clean 3x5 40%
Skull Crushers 1x8

Heres a more hypertrophy specific split I will do sometime on also made by fortified iron (kyle).

Week 1-2 (regular loading)
Upper day 1:
Bench Press 3x6
Close grip 3x6
Push down 3x6
DB shrugs 3x6
Weighted pull ups 3xF
Military Press 3x6
Preacher Curls 3x6

Upper day 2:
Incline Press 3x6
Fly’s 3x6
Triceps extensions 3x6
Barbell Shrug 3x6
Upright Rows 3x6
Push Press 3x6
Barbell Curl 3x6

Lower day 1:
Squat 3x6
Leg Press 3x6
Good morning 3x6
Glut Ham Raise 3x6
Straight Leg Deadlift 3x6

Lower day 2:
Deadlift 3x6
Front Squat 3x6
Weighted Step-ups 3x6
High Pull 3x6
Standing Calf Raises 3x10


Extreme Loading phase 3-4 weeks
Upper day 1:
Flat bench 3x8
Skull Crushers 3x8
Iso-metric Plate raises 3x6 (5 Second pause at top)
Power Shrugs 3x8
Lat Pull downs 3x8
Bicep Curls 3x8

Upper day 2:
Incline DB press 3x8
Barbell overhead extensions 3x8
Barbell Curls 3x8
Iso-metric DB shrugs 5x5 (5 second pause at top)
Upright Rows 3x8
Push Press 3x8

Upper day 3:
Decline Bench Press 3x8
Weighted Dips 3x8
Preacher Curls 3x8
Seated DB Press 3x8
Dumbell Rows 3x8

Lower day 1:
Squat 3x8
Good Morning 3x8
Glut Ham Raise 3x8
Seated Calf Raises 5x10

Lower day 2:
Deadlift 3x8
Front Squat 3x8
Weighted Step-ups 3x8
Standing Calf Raises 5x10

Lower day 3:
Leg Press 3x8
Straight Leg Deadlift 3x8
Glut Ham raise 3x8
Seated Calf Raises 5x10


Deloading 5-6 weeks

Upper day 1:
Bench 2x10
Close grip 2x10
Military Press 2x10
Upright row 2x10
Hammer Curls 2x10

Lower day 1:
Squat 2x10
Deadlift 2x10
Glut Ham raise 1x10
GM 2x10

[trooper619]

Sunday - legs

barbell squat
hack squat
inverted leg press
front leg extensions

seated hamstring curls
lying hamstring curls

standing calf raises

Monday - chest/biceps
flat bench press
incline dumbbell press
weighted leaning forward dips
cable cross-overs

barbell curls
alternating dumbbell curls
rope hammer curls (cable)

Tuesday - rest day

Wednesday - back/rear delts
wide grip pullups
v-bar lat pull downs
barbell rows
one arm dumbbell rows

bent lateral raises

deadlifts

Thursday - shoulders/triceps
seated dumbbell press
lateral raises
front raises
barbell shrugs

weighted dips
skull crushers
dumbbell overhead extensions
cable pressdowns

Friday - rest day

Saturday - rest day

[DaRkAnGel]

Looks good man, I wonder why i like that first program so much :confused: .

More or less if you look through our routines they are practically the same(format wise).

The second routine you posted looks good too, but I'm kind of confused as to why you have so many sets in the preloading weeks? That would be the only thing i would think of revising.

Looks like you are going to be relatively pushing yourself pretty hard already then you are turning up the volume even more - if you can handle it that's cool and all but it looks painful lol.

[KetoManiac]

Originally Posted by DaRkAnGel

Looks good man, I wonder why i like that first program so much :confused: .

More or less if you look through our routines they are practically the same(format wise).

The second routine you posted looks good too, but I'm kind of confused as to why you have so many sets in the preloading weeks? That would be the only thing i would think of revising.

Looks like you are going to be relatively pushing yourself pretty hard already then you are turning up the volume even more - if you can handle it that's cool and all but it looks painful lol.

Yuh. There organized in a smiliar fashion.

In the 2nd split, the first 2 weeks isn't as much volume as you think. I was able to do that for 3-4 weeks straight back when doing DFHT and then deload and be fine.

Yuh it is painful. Kyle makes some hard splits volume wise .

[DaRkAnGel]

My volume towards my second program will most likely be close to that high since i am implementing the trap program in the second cycle.


Trooper:

Nice split. What kind of reps are you working with?

[trooper619]

Originally Posted by DaRkAnGel

My volume towards my second program will most likely be close to that high since i am implementing the trap program in the second cycle.


Trooper:

Nice split. What kind of reps are you working with?

For legs, I do everything 3 sets of 12 reps, last set to almost failure. For upper body, 3 sets of 6 reps, last set to almost failure. For biceps and triceps, 2 sets per exercise, last set to almost failure. I found this rep scheme works really well for me.