New 5 Day split

[ManBeast]

I haven't decided rep ranges yet, but tell me what you think so far:

Monday: Hang Cleans/Core/Cardio
Hang Cleans
Deadlifts
Lateral Raises
Crunches
Obliques


Tuesday: Cardio


Wednesday: Push/Cardio
Bench Press
Incline Pres
Pec Flys
Arnold Press
Tricep Extensions


Thursday: Legs
Squats
SLDL
Leg Press
Leg Curls
Leg Extension
Calf Raises


Friday: Pull/Cardio
Horizontal rows
Reverse Flys
Pullups/Lat Pulldowns
Arnold Curls
Shrugs


Thanks,
ManBeast

 

[ZiR RED]

What are your goals?

I made some edits below just based on balance and needs.

I haven't decided rep ranges yet, but tell me what you think so far:

Monday: Hang Cleans/Core/Cardio
Hang Cleans
Deadlifts
Glute Bridges
Crunches
Obliques
Prone & Side Bridges


Tuesday: Cardio
What kind?


Wednesday: Push/Cardio
Strict Military Press
Bench Press
Incline Pres
Lying Tricep Extensions - skull crushers
Scapula Dips
External Rotations

Thursday: Legs
Squats
Rumanian Dead Lifts
Lunges, Split Squats, or Pitcher Squats
Swiss Ball Leg Curl
Calf Raises
Hip Abductor Work


Friday: Cardio Only or Off

Saturday: Pull
Barbell Rows
Pull Ups
Reverse Flys
Face Pulls
Arnold Curls
Alternating DB Shrugs
Prone Scaptions
External Rotations




Thanks,
ManBeast

 

[ManBeast]

Goal is weight loss with muscle retention, objective is to fit it in m-f to keep my girlfriend happy since we only really get to spend time together on the weekends due to her job.

Edit: I'd like to be doing some kind of interval for a short duration on the lifting days, with a longer cardio session on the non-lifting day. I'd also like to make sure I get cardio on Monday and Friday, even though I'll be trying to get some cardio activities done on the weekends.

ManBeast

 

[ManBeast]

Version 2.0

After poking around and juggling things around I came up with a "cycled" version of Max-OT:

Monday: Chest/Cardio
Flat Bench
Incline DB Bench
Dips
*Machine Flyes


Tuesday: Legs/Core
Squats
SLDL
Leg Press
Calf Raises
*Superset Ham Curls/Quad Extensions
#Crunches
#Reverse Crunches


Wednesday: Back/Cardio
Bent-over Rows
Pullups
CG Pulldowns
Barbell Shrugs
*Horizontal Rows


Thursday: Shoulders/Cardio
Military Press
BB vertical row
Reverse flyes
*Seated DB Arnold Press
#Obliques


Friday: Arms/Cardio
DB Arnold Curls
Skull Crushers
BB Curls
Tricep pulldown (reverse grip)
#Rotators
*Superset cable curls/tricep extensions




Rep Scheme:

Weight weeks: 3 sets 4-6 reps with 2-3 minute rest between sets
Volume weeks: 3 sets 8-10 reps with 1-2 minute rest between sets


Cardio on Mon/Wed will be 20 minutes of HIIT (including 2 minute warm up/3 minute cooldown)
Cardio on Thurs/Fri will be 30 minutes of standard interval style training



*Volume weeks only
Supersets: 2 supersets of 10-12 reps per exercise
Others: Standard volume week rep scheme

#Not done for heavy weight, 15,12,9 reps at all times

 

[FlawedGrunt]

I am going to take a look at this when I get back from the gym. I've been doing a pretty intense lifting regime but it takes me 2 hours some days and I have some obligations starting up next week that were making me think of going back to MAX-OT style. I will be interested to see some responses

 

[ManBeast]

I plan on cycling the weight/volume weeks in 2-4 week cycles. My goal is to maximize muscle retention (possibly add some strength/muscle, but that isn't the goal) while stripping fat.

ManBeast

 

[FlawedGrunt]

ManBeast, you might be interested in the workout protocol from the book "Game Over: The Final Showtime Cut Diet You'll Ever Need"

Im not so interested in the low carb dieting portion of it. But the workout doesnt seem like it could be decent to me. Its much like some of the other workouts like HST where you do weeks of high reps low weight and vice versa. Im going to post the workout in a bit. I will PM you

 

[ManBeast]

Cool man, thanks!

 

[0071982WC]

ManBeast, you might be interested in the workout protocol from the book "Game Over: The Final Showtime Cut Diet You'll Ever Need"

Im not so interested in the low carb dieting portion of it. But the workout doesnt seem like it could be decent to me. Its much like some of the other workouts like HST where you do weeks of high reps low weight and vice versa. Im going to post the workout in a bit. I will PM you

Shoot me the workout if you don't mind.

 

[FlawedGrunt]

Actually here is the exact pdf of the book. The workout is 16 weeks and the same exercises it looks like, just varying rep ranges and constantly increasing the weight

Invalid Link Removed

 

[ManBeast]

Thanks man, I'll give it a solid read.

ManBeast

 

[ManBeast]

Version 3.0 The Final Solution?

Added in Deadlifts (because the split looks so wrong without them), slightly altered cardio scheme since I've told my girlfriend I will be getting some form of cardio in on at least one weekend day. (minimum 30 minutes low/mid intensity or equivalent).

Monday: Chest/Cardio

Flat Bench
Incline DB Bench
Dips
*Machine Flyes


Tuesday: Legs/Core
Squats
SLDL
Leg Press
Calf Raises
*Superset Ham Curls/Quad Extensions
#Crunches
#Reverse Crunches


Wednesday: Back/Cardio
Bent-over Rows
Pullups
CG Pulldowns
Barbell Shrugs
*Horizontal Rows


Thursday: Shoulders/Cardio
Military Press
BB vertical row
Reverse flyes
*Seated DB Arnold Press
#Obliques


Friday: Deads/Arms/Cardio
Deadlifts
DB Arnold Curls
Skull Crushers
BB Curls
Tricep pulldown (reverse grip)
#Rotators
*Superset cable curls/tricep extensions




*Volume weeks only
-supersets: 2 sets (10-12 reps, 8-10 reps)
-otherwise regular sets for volume week
#Not done for heavy weight, 15,12,9 reps at all times
Rep Scheme:
Weight weeks: 3 sets 4-6 reps with 2-3 minute rest between sets

Volume weeks: 3 sets 8-10 reps with 1-2 minute rest between sets
Cardio on Mon/Wed/Thurs will be 20 minutes of HIIT (including 2 minute warm up/3 minute cooldown)
Cardio on Fri will be 30-45 minutes of low/medium intensity.

 

[th3futur3]

I actually like the looks of this.

 

[ManBeast]

Thanks, its taken several tweaks and re-tweaks and fiddling to get it right

ManBeast