My 8wk Custom

  1. My 8wk Custom


    Weeks 1-2
    A
    Squat 4x5*
    Bench 4x5*
    Bent Over Rows 4x5*
    Upright Rows 2x20
    Calf Raisers 2x20

    B
    Lunges- 4x12
    Tricep Extensions- 4x12
    Hammer Curl- 4x12
    Barbell Curl- 4x12
    Weighted Abs- 3x30

    C
    Deadlift- 4x5*
    Military Press- 4x5*
    Pullups- 4xmax
    Barbell Shrugs- 4x20
    Calf Raises- 2x20


    Weeks 3-4

    A
    Squat 4x10**
    Bench 4x10**
    Bent Over Rows 4x10**
    Upright Rows 2x20
    Calf Raisers 2x20

    B
    Lunges- 4x12
    Tricep Extensions- 4x12
    Hammer Curl- 4x5
    Barbell Curl- 4x5
    Weighted Abs- 3x30

    C
    Deadlift- 4x10**
    Military Press- 4x10**
    Pullups- 4xmax
    Barbell Shrugs- 4x10**
    Calf Raises- 2x20
    *85% 1RM
    **75%1RM


    Weeks 5-6

    A
    Squat 4x5*
    Bench 4x5*
    Bent Over Rows 4x5*
    Upright Rows 2x20
    Calf Raisers 2x20

    B
    Lunges- 4x12
    Tricep Extensions- 4x12
    Hammer Curl- 4x12
    Barbell Curl- 4x12
    Weighted Abs- 3x30

    C
    Deadlift- 4x5*
    Military Press- 4x5*
    Pullups- 4xmax
    Barbell Shrugs- 4x20
    Calf Raises- 2x20


    Weeks 7-8

    A
    Squat 4x10**
    Bench 4x10**
    Bent Over Rows 4x10**
    Upright Rows 2x20
    Calf Raisers 2x20

    B
    Lunges- 4x12
    Tricep Extensions- 4x12
    Hammer Curl- 4x5
    Barbell Curl- 4x5
    Weighted Abs- 3x30

    C
    Deadlift- 4x10**
    Military Press- 4x10**
    Pullups- 4xmax
    Barbell Shrugs- 4x10**
    Calf Raises- 2x20

    (Ignore *,**, those are for personal use)
    Does this seem like a solid mass based routine?


  2. B doesn't look like a mass day, it's more of a deload day if anything. But the rest looks good.

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