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    program


    Pick this one apart, I am about to start a bulking cycle...

    Monday
    Pushups 3x10
    Trunk Twist 3x10
    Squat 3x10
    Leg Curl 3x10
    Step ups 4x10
    Calf 3x10

    Tuesday
    Bench Press 3x10
    Military Press 3x10
    Tricep Extension 3x10
    Low lat pull 3x10
    Lat pull 3x10
    Bar Curl 3x10
    forearms 3x12

    Thursday
    Pushups 3x10
    Deadlift 4x8
    Walking lunge 4x10
    Leg Curl 3x10
    Trunk Twist 3x10
    Squat 3x10

    Friday
    Bench Press 3x10
    Incline press 3x10
    Wide grip chin ups 3x fatigue
    Tricep Extension 3x10
    Bicep Curl 3x10
    Lat pull 3x10
    Forearms 3x12

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    Looks like an awful lot of stuff to me. What are your stats? How many reps are you doing per sets? I might throw in some crunches also.
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    i prefer splits that incorporates the use of both barbells and dumbells. my suggestion would be (for example) keeping your tuesday as is however switching the bb movements into that of db's or a mix of em. you running this cycle with a heavy/light day combo or hitting it heavy on all days? also, pushups? is that just to warm up...... Sage
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    sage,

    yes i am running it mon/tues light then really push it thrus/friday. so for the military press and bench switch them to dumbells. this is a copy of a winter workout from a college team with some slight adjustments i made on it.

    pogue

    6'0 200lbs, bulking to 215, right now my max is about 205 - 210. I am an ecto big time. 3 sets of 10 reps is what I am doing.
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    updated program


    updated program. This would be the first 4 weeks lifting 4 days with light on mon/tues and heavy on tr/fri;

    monday(light)
    bench press 3x10
    wide grip chin ups 3x fatigue
    dips 3x fatigue
    seated shoulder press 3x10
    skull crushers 3x10
    lat pulldown 3x10

    tuesday(Light)
    squat 4x10
    leg curl 4x10
    leg dead 4x8
    walking lunge 4x10

    thursday (Heavy)
    bench press 3x10
    incline press 3x10
    chest fly 3x10
    chin ups 3 x fatigue
    low row 3x10
    bar curl 3x10

    friday (Heavy)
    squat 4x10
    walking lunge 4x10 (EL)
    leg curl (single) 4x10
    calf raise 4x10
    back extension 4x25
    step ups 4x10 (EL)
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    Re: updated program


    Originally posted by Panther06
    updated program. This would be the first 4 weeks lifting 4 days with light on mon/tues and heavy on tr/fri;

    monday(light)
    bench press 3x10
    wide grip chin ups 3x fatigue
    dips 3x fatigue
    seated shoulder press 3x10
    skull crushers 3x10
    lat pulldown 3x10
    Hope you dont plan on much mass. This is heavily under-training. Doing chest, tri's,back, and shoulders all in the same day is beyond me.


    thursday (Heavy)
    bench press 3x10
    incline press 3x10
    chest fly 3x10
    chin ups 3 x fatigue
    low row 3x10
    bar curl 3x10
    Not understanding your method of creation in this 'system' of training. Why not go 'heavy' once a week and grow? Rather than over-training because you're training a muscle group 'light' on day and 'heavy' a couple days later. Beats me.

    friday (Heavy)
    squat 4x10
    walking lunge 4x10 (EL)
    leg curl (single) 4x10
    calf raise 4x10
    back extension 4x25
    step ups 4x10 (EL)
    Good luck doing squats twice a week, if you do them correctly the 1st time, you shouldnt be able to walk for 3 days, let alone train them again a couple days later.
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    Re: updated program


    Originally posted by Panther06
    updated program. This would be the first 4 weeks lifting 4 days with light on mon/tues and heavy on tr/fri;

    monday(light)
    bench press 3x10
    wide grip chin ups 3x fatigue
    dips 3x fatigue
    seated shoulder press 3x10
    skull crushers 3x10
    lat pulldown 3x10

    tuesday(Light)
    squat 4x10
    leg curl 4x10
    leg dead 4x8
    walking lunge 4x10

    thursday (Heavy)
    bench press 3x10
    incline press 3x10
    chest fly 3x10
    chin ups 3 x fatigue
    low row 3x10
    bar curl 3x10

    friday (Heavy)
    squat 4x10
    walking lunge 4x10 (EL)
    leg curl (single) 4x10
    calf raise 4x10
    back extension 4x25
    step ups 4x10 (EL)
    Throw in abs, forearms and deadlifts(both stiff legged and regular). Throw out step ups and lunges. Listen to your body. It will tell you whether this is too much work or not. If it is too much work, back off a set per bodypart.

    Also, I would throw in side laterals(maybe 2 sets) and shrugs(2 sets). I don't do the heavy/light thing, but have heard good things about it. Best of luck.
  8. Senior Member
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    ill post here instead on the pm panther.

    the idea of incorporating a light and heavy day is fine, however you have to have a split which allows time to still recover before hitting similar areas once more. four out of five days training wont allow this and usually, a light/heavy split is used when targeting a weak point (example: if someone is trying to up their chest, they might consider having a light day, where the total sets as well as the weight being used are less than your norm) but to have a heavy and light day for all body part, adequete recover will be hard to come by. heres what i would do with your M-Tu-Th-F split, keeping the light/heavy technique but for one body part (i will use chest, you can change that if some other area is a weak link), but changing up the muslces trained per day.

    Monday (heavy chest w/ tris and shoulders)
    bench 3 x10,8,6
    dips 3 x failure (this is fine, however add weight if failure is coming pass 10 reps)
    db or bb incline chest press 3 x 8,8,6
    fly 2x 10 (thats fine)
    shoulder press 3 x 10,8,8
    close grip 3 x 10,8,8
    skulls 2 x 10 (total of 19 sets for chest/shoulders/tris)

    Tuesday: (legs)
    squats 4 x 12,10,8,6
    SLDL: 3 x 10
    front squats or extentions: 3-4 x 10,10,8, (8)
    leg curls (perferably lying): 3 x 10
    lunges (walking is fine): 2 x 10 (4 sets, esp if the distance you travel is a good length, is a lot)

    Thursday: (Back/traps/biceps)
    chins 3 x failure (again, like the dips, add weight if you fail after 10 reps)
    pulldown (use various attachments to hit different areas): 3 x 10,8,8
    Deadlift (rack/partial): 3-4 sets x 10,8,6,(5)
    bb/low(i assume you talking from the cables, db): 3 x 10 (fine)
    bb curls: 3 x 10,8,6
    incline db curls: 3 x 10,10,8
    (another bi exercise optional)
    db/hammerstrength/bb/reverse shurgs: 4 x 10,10,8,8

    Friday: (light chest, shoulders,abs, calves, cardio if you dont do so already)
    military bb shoulders: 3-4 x 10,8,8,(6)
    arnolds: 3 x 8
    side laterals: 3 x 10
    flat/decline/or incline bench: 3 x 10 (use 60-65% or so of max)
    whatever abs you do. (of course, you can tran abs the days you lift as well)
    standing calf raise: 4 x 10 (could also move this to tuesday

    Sage
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    Still I have yet to grasp the concept of why you would train major muscle groupes twice a week, that close together.
  

  
 

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