Mafesto31
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I'm about to start the old ten week size surge program and was wondering if anyone has tried it? I have NEVER ran a full body routine, push/pull/legs is as close as I have gotten. I mainly do powerlifting routines(5/3/1) but want to take a break from strength training and drop a few fat lbs, add some leanness.
*edited
This is my modified size surge program:
*Lifts will be max effort for given rep range
*shoulder rotation prehab before starting
*on sets 3x10 or 4x10 there will be only a 30sec. rest
Monday
Squats 1x3-6, 3x10
Leg Press 3x10
Bench Presses 1x3-6, 3x10
Incline dumbbell presses 3x10
Bent over Rows 1x3-6, 3x10
Seated Wide-grip rows 3x10
Standing calf raises 2x6-8, 3x10
If time permits: Side lateral raises + rear delts 3x10 superset with leg raises
Wednesday
Deadlifts 2x2-4,2x7-9
Stiff-leg deadlift 3x10
Standing military press 1x3-6, 3x10
Upright row + rear delts 3x10 superset
Single-leg calf raises 4x7-9
Barbell curls 1x3-6, 3x10
Incline hammer curls 3x10
Skull Crushers 1x3-6, 3x10
Pushdowns 3x10
Forearms/weighted sit-ups 3x10
Friday (lighter weight used)
Squats 4x10
Leg Press 4x10
Leg press calf raises 4x10
Bench w/ pro short bands 4x10
Heavy weighted dips 3x10
Heavy Weighted Chins 4x10
Pulldowns 3x10
Side lateral raises + rear delts 4x10
Abs 4x10
I may change some things up as i see fit. Any thoughts/comments on this routine? Can one maintain strength with a full body program?
*edited
This is my modified size surge program:
*Lifts will be max effort for given rep range
*shoulder rotation prehab before starting
*on sets 3x10 or 4x10 there will be only a 30sec. rest
Monday
Squats 1x3-6, 3x10
Leg Press 3x10
Bench Presses 1x3-6, 3x10
Incline dumbbell presses 3x10
Bent over Rows 1x3-6, 3x10
Seated Wide-grip rows 3x10
Standing calf raises 2x6-8, 3x10
If time permits: Side lateral raises + rear delts 3x10 superset with leg raises
Wednesday
Deadlifts 2x2-4,2x7-9
Stiff-leg deadlift 3x10
Standing military press 1x3-6, 3x10
Upright row + rear delts 3x10 superset
Single-leg calf raises 4x7-9
Barbell curls 1x3-6, 3x10
Incline hammer curls 3x10
Skull Crushers 1x3-6, 3x10
Pushdowns 3x10
Forearms/weighted sit-ups 3x10
Friday (lighter weight used)
Squats 4x10
Leg Press 4x10
Leg press calf raises 4x10
Bench w/ pro short bands 4x10
Heavy weighted dips 3x10
Heavy Weighted Chins 4x10
Pulldowns 3x10
Side lateral raises + rear delts 4x10
Abs 4x10
I may change some things up as i see fit. Any thoughts/comments on this routine? Can one maintain strength with a full body program?