New Routine for Size/shape

  1. New Routine for Size/shape

    I have been on a strength routine for strength and mass.
    M/W/F routine focus on frequency not volume.
    Here is the routine

    1st workout
    Squat 4x 5
    Glute/Ham 2 x 10 + Quad extensions 2 x 10
    Bent Row or Chest Supported row 4 x 6
    Underhand row 2x10
    Barbell or Dumbbell Curl 3 x 8
    2 BB curl
    Calf Raises 4 x 15

    2nd workout 1 day later
    Bench Press or low board press 3 x 5, or 3 x 3
    Incline Dumbbell Bench Press 4 x 8
    Military or Dumbbell Shoulder Press 3 x 8
    Lateral raises 2 x 8
    Skull Crushers 3 x 10
    Ab work 3 x 10
    Calves 4 x 10 (rest pause calves)

    3rd workout 1 day later
    Deadlift or 3 x 5
    3 x 5 squat
    2 leg extensions SS Leg curls
    Chin or lat pull-down 4 x 6
    Rear delt exercise 2 x 8
    BB Curl 3 x 8
    2 x 10 DB curl
    Calf Raises 4 x 15

    4th workout
    Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3
    Dumbbell Bench Press 4 x 8
    Military or Dumbbell Shoulder Press 3 x 8
    Lateral raises 2 x 8
    Tricep pushdowns 3 x 10
    Ab work 3 x 10
    Calves 4 x 10 (rest pause calves)

    This is a modified SIMPLE strength routine created by the IronAddicts... (

    I had good strength increases in my legs, shoulders, bis, tris, BUT not really in my bench press.
    I am larger, deffinetly more mass but, slight increase in body fat 2% (12.5% bodyfat).

    I ran the routine for about 12 weeks and am coming off a week OFF right now in attempt to deload and give the joints a break.

    I wanted to continue putting on size/shape while keeping my upgraded strength. I wanted to change the rep ranges OR volume OR try another split... but found myself confused and lookign for advice

    Previous routines:
    Modified 4 day splits
    Modified SIMPLE strength routine

    BODY stats:
    age: 24

    Bench: 405
    Deadlift: 375 x 9 (dont know my max)
    Squat: 315lbs (Bad knee so I focus on reps and form + i am very tall and break 90 degrees on every squat)

    AGAIN... size is my goal right now... and shape... any ideas where I should go from here? with a reason why?
    I am ok if someone tells me to stick with my current program if they support a good reason

    Lagging body parts:
    Chest developement

    I was thinking about going to a 3 day a week more volume routine push/pull/legs routine or a 4 day a week routine

    anyone have a recommendation??

  2. personally, if size and strength are your goals, i would try DC training. the best thing about DC, is that you have to beat your previous record in the gym, every time you step in - or else sub out the exercise you're stuck on.

    you have no idea that you can eek one more rep out or have to loose barbell bench from a routine... at least that's my ego lift...

    DC routines are found at

  3. I really was interested in DC training but I dont want to settle for using the smith machine or machine lifts since I do not have a lifting partner all the time..... I agree with you and the principles.. Just dont think I can do it myself

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