Smont
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I like the new training program I'm starting right now (last week) and thought I'd share. Basically I took PPL and combined it into a 2 day split and I'm training everything 2x week. The days don't particularly matter. I get 2 moderate to heavy days with free weights and 2 moderate to light days with machines, cables and db's.
To do this workout you need access to freewights, a power rack or similar and machines.
But, even if you are at home with a power rack you can still do a heavy and light day with that equipment and on the other end, even with a pf membership you can do a light and heavy day. I just don't recommend Smith machine deadlifts, but you can still squat and lunge or squat and do rdl or stiff leg deads in the Smith.
If you want it, you will make it work.
My focus is on strength and conditioning first and size second but it's a good combination of both. There's details to add at the end.
Heavy day 1.
Squat - 3-4 warm up sets, 2×8-12 working sets
Chins/deadlift supersets - 5 sets (the chins are about 1 rep short of failure and the deadlifts are 3-5 rep sets. But the first 3 sets are warm ups, only the last 2 sets should be just short of failure)
Chest supported db row (after deadlifts I don't want my back in a vulnerable position like a barbell row) 4×12-15
Pick something you feel best for rear delts and do 4×12-15, (on that last set use some cheats or rest pause to hit failure or beyond )
Barbell curl 5×5
DB hammer curl 3×12-15 (take last set to or beyond failure)
If I have time IL do some farmers walks with DB'S or the hex bar.
Heavy day 2.
Rotator cuff warm ups
Flat bench - 3-4 warm up sets, 2 sets 3-5 (nothing to failure, goal is add 5 lbs a week for 10 weeks so if my 3-5 rep max is 315, I'm gonna start week 1 at 25lbs less "290" and hopefully week 10 your new 3-5 rep max is 25lbs more then 315 "340". Just apply whatever numbers fit your strength level)
Incline Db fly press 4×12-15 (basically you do the negative as a fly and get a good stretch before turning your palms forward and pressing back up. You will need about 50% of your normal db press weight to do this right)
OHP or military press - 5x5 (only the last 2 are working sets close to failure)
Close grip bench on a slight incline - 4×8-10
DB skull krushers 3×12-15
Side laterals I just go for a lot of reps and getting a good pump.
Push-ups to failure
I'm training some boxing and grappling so there's already lots of high rep light weight stuff going on for shoulders and legs Multiple times a week. I'm also running 2x week so a dedicated leg day would demand too much recovery time.
Light day 1. Everything on the light days are volume training, we're chasing the pump but it still has to be challenging. Full rom with good form for the majority of the reps 10-12 and some English or shortened rom to squeeze out a few more but just short of failing. 1-2 left in the tank.
Leg press 5×20
Cable or machine pull-down 4x12-15+
Chest supported row variation
Cable or db pullover
Hamstring curl 5×20
Alternating db curl 3x12-15+
Reverse ez curl 3×15+
Light day 2
Machine Chest press 4×12-15+
Machine fly
High incline db press
Side laterals/push up supersets
Cable pressdown variation
Machine or body dips
Stairs 10 min
Stretching and mobility stuff if needed. Ideally I'd like to swim after this workout but the pool I had access to is closed for the season.
Details: if I can only get 3 workouts in some weeks that's fine, if I'm feeling good I might squeeze in a day 5. But ultimately I'm trying to do something like Tuesday, Wednesday, Saturday,Sunday for lifting. Sparring or grappling 2 nights a week, heavy bag and drills 2 nights a week and some roadwork or swimming 2 days a week and every week I want at least 1 full rest day.
This is not a ideal strength training program, it's not a bodybuilding program, its not a anything specific program. It's a mix of training methods to add a little size and strength while working on some sport specific training. With that being said, in a calorie deficit you absolutely will get in fantastic shape doing this type of stuff.
On the flipside, if you can eat enough and you follow the basics of progressive overload and work on adding a rep or a few lbs to the load every workout you will grow and get stronger.
Much of my progress comes from this type of training. If my goal was purely to get big and lean possible I would eliminate the running and sparring and add more direct leg work in its place and eat accordingly.
I guess what I'm getting at is that if you get your diet on par with your goals and put in the effort you will get the results and the program dosnt matter as much as sticking to a program matters.
Hope this is helpful to someone.
If your looking to assess your maintenance calories to get a diet started then do this.
For 7 days eat like you normally would and write it all down. Every detail to the last Hershey kiss, cream in your coffee and sauce on yiur food. After 7 days add up everything and divide by 7. That is your approximate maintenance calories per day (every day is different in your calorie demands for maintenance but this is a average)
Subtract 250 to start your diet or add 250 to start your bulk and go work harder every session.
To do this workout you need access to freewights, a power rack or similar and machines.
But, even if you are at home with a power rack you can still do a heavy and light day with that equipment and on the other end, even with a pf membership you can do a light and heavy day. I just don't recommend Smith machine deadlifts, but you can still squat and lunge or squat and do rdl or stiff leg deads in the Smith.
If you want it, you will make it work.
My focus is on strength and conditioning first and size second but it's a good combination of both. There's details to add at the end.
Heavy day 1.
Squat - 3-4 warm up sets, 2×8-12 working sets
Chins/deadlift supersets - 5 sets (the chins are about 1 rep short of failure and the deadlifts are 3-5 rep sets. But the first 3 sets are warm ups, only the last 2 sets should be just short of failure)
Chest supported db row (after deadlifts I don't want my back in a vulnerable position like a barbell row) 4×12-15
Pick something you feel best for rear delts and do 4×12-15, (on that last set use some cheats or rest pause to hit failure or beyond )
Barbell curl 5×5
DB hammer curl 3×12-15 (take last set to or beyond failure)
If I have time IL do some farmers walks with DB'S or the hex bar.
Heavy day 2.
Rotator cuff warm ups
Flat bench - 3-4 warm up sets, 2 sets 3-5 (nothing to failure, goal is add 5 lbs a week for 10 weeks so if my 3-5 rep max is 315, I'm gonna start week 1 at 25lbs less "290" and hopefully week 10 your new 3-5 rep max is 25lbs more then 315 "340". Just apply whatever numbers fit your strength level)
Incline Db fly press 4×12-15 (basically you do the negative as a fly and get a good stretch before turning your palms forward and pressing back up. You will need about 50% of your normal db press weight to do this right)
OHP or military press - 5x5 (only the last 2 are working sets close to failure)
Close grip bench on a slight incline - 4×8-10
DB skull krushers 3×12-15
Side laterals I just go for a lot of reps and getting a good pump.
Push-ups to failure
I'm training some boxing and grappling so there's already lots of high rep light weight stuff going on for shoulders and legs Multiple times a week. I'm also running 2x week so a dedicated leg day would demand too much recovery time.
Light day 1. Everything on the light days are volume training, we're chasing the pump but it still has to be challenging. Full rom with good form for the majority of the reps 10-12 and some English or shortened rom to squeeze out a few more but just short of failing. 1-2 left in the tank.
Leg press 5×20
Cable or machine pull-down 4x12-15+
Chest supported row variation
Cable or db pullover
Hamstring curl 5×20
Alternating db curl 3x12-15+
Reverse ez curl 3×15+
Light day 2
Machine Chest press 4×12-15+
Machine fly
High incline db press
Side laterals/push up supersets
Cable pressdown variation
Machine or body dips
Stairs 10 min
Stretching and mobility stuff if needed. Ideally I'd like to swim after this workout but the pool I had access to is closed for the season.
Details: if I can only get 3 workouts in some weeks that's fine, if I'm feeling good I might squeeze in a day 5. But ultimately I'm trying to do something like Tuesday, Wednesday, Saturday,Sunday for lifting. Sparring or grappling 2 nights a week, heavy bag and drills 2 nights a week and some roadwork or swimming 2 days a week and every week I want at least 1 full rest day.
This is not a ideal strength training program, it's not a bodybuilding program, its not a anything specific program. It's a mix of training methods to add a little size and strength while working on some sport specific training. With that being said, in a calorie deficit you absolutely will get in fantastic shape doing this type of stuff.
On the flipside, if you can eat enough and you follow the basics of progressive overload and work on adding a rep or a few lbs to the load every workout you will grow and get stronger.
Much of my progress comes from this type of training. If my goal was purely to get big and lean possible I would eliminate the running and sparring and add more direct leg work in its place and eat accordingly.
I guess what I'm getting at is that if you get your diet on par with your goals and put in the effort you will get the results and the program dosnt matter as much as sticking to a program matters.
Hope this is helpful to someone.
If your looking to assess your maintenance calories to get a diet started then do this.
For 7 days eat like you normally would and write it all down. Every detail to the last Hershey kiss, cream in your coffee and sauce on yiur food. After 7 days add up everything and divide by 7. That is your approximate maintenance calories per day (every day is different in your calorie demands for maintenance but this is a average)
Subtract 250 to start your diet or add 250 to start your bulk and go work harder every session.
