5 Day Workout Plan

  1. Question 5 Day Workout Plan


    Hey everyone, it's Devin. I'm an averagely built fifteen year old, looking to gain some hard, lean muscle. I come from a small town, so our workout gym is lacking some exercising machines. I'm currently weighed at 156lbs, and can bench 215lbs. I'm not in the absolute best shape of my life, and I would love to get a good workout plan, that has worked for you! I plan to serve our Country by joining the United States Marine Corps, and I want Boot camp to be a walk in the park, physically. I would really like to find out a good way to workout, including all muscle groups from head to toe. Also, a good way to separate muscle groups for certain days. I'm really looking to build up my whole body, and demolish the fat that I do contain. Inform me on what to do, how to do, when to do, and how many repetitions I should be doing for the workout. I'm really more focused on a complete workout, so if you can, help me out! (-:

    (Complete workout meaning: what muscle groups to do on Mondays-Fridays, workouts for the muscle groups, and most importantly.. How many repetitions.)

    Workouts for certain muscle groups needed:
    -Chest
    -Shoulders
    -Back
    -Triceps
    -Biceps
    -Forearms
    -Abdominal
    (Also, a good Agility and FULL Legs workout)


  2. google these:

    calisthenic kingz

    thug workout

    body weight culture
    you can call me "ozzie" for short.

  3. Honestly if you really like lifting 5 days a week go for PHAT by Layne Norton. It will give yah some power and most size while helping you progress a bit on your lifts.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep
    •   
       


  4. I could lay this out better but
    Monday chest
    Tuesday back
    Wednesday legs
    Thursday Delts
    Friday arms

    Pm me if you're interested in my full plan, may not work for you though

  5. Quote Originally Posted by jonesBones40 View Post
    I could lay this out better but
    Monday chest
    Tuesday back
    Wednesday legs
    Thursday Delts
    Friday arms

    Pm me if you're interested in my full plan, may not work for you though
    Do you even read what OPs ask before wanting to give out what works for you? He asked for AGILITY and a full LEGS program too...not a 1 day legs. Does that cover Power and Dynamic Movement in 1 day? If so...wow!

    OP You can't go wrong with Basic Programs already sketched out by trainers and kinesiology-studied folks...

    Either PHAT , West Side for Skinny Bastards, 5x5 would work for you if you would like to switch it up a bit from straight up 5 days a week to perhaps 4 days a week.

    I would say if you really wanna grow West Side for Skinny Bastards would be ideal, but if you are set on 5 days a week then PHAT is your best bet.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  6. I'll be sure to Google your recommendations, thanks. I'll also look at PHAT, and I will look into your 5 day workout plan jonesBones, message me please.

  7. look up "five day power and burn" you hit legs twice a week. I got my squat from 365x6 to 415x5 with it. look at PHAT like the above said, it's a good program. get your cardio in check..that's what's gonna kill you in boot camp. that's what I hated the most
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  8. Quote Originally Posted by Sean1332 View Post
    look up "five day power and burn" you hit legs twice a week. I got my squat from 365x6 to 415x5 with it. look at PHAT like the above said, it's a good program. get your cardio in check..that's what's gonna kill you in boot camp. that's what I hated the most
    This, make sure you put up a lot of good weight (heck even some fat...) because Bootcamp will have you 10-20lbs leaner by the time its over.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  9. A couple of things to steer you in the right direction. First, stop thinking about training specific muscles on a specific day as it is not something that is applicable for you. What you need to do is focus on training movements instead of muscles (e.g. focus on your squat and not your "legs"). Second, you do not need to lift 5x/week to make significant progress. 4x/week is enough frequency to make big changes and you also need to focus on conditioning in addition to your lifting. In your situation, I'd almost say that conditioning is primary and mass/strength is secondary.
    M.Ed. Ex Phys


  10. Thanks, I appreciate your recommendation and your help. What do you think I should do to 'engage' in the way you recommend?

  11. i recondmend 5/3/1 and buying and reading the book multiple times!
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html
  

  
 

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