Routine Challenge

[Tonycfh]

I've just finished Layne Norton's PHAT and have seen great results. From now on i will be lifting at home instead of the gym. I would appreciate if someone could give me a 4 day routine hitting each muscle group twice a week with free weights only. Thank you.

 

[grandroid828]

I've just finished Layne Norton's PHAT and have seen great results. From now on i will be lifting at home instead of the gym. I would appreciate if someone could give me a 4 day routine hitting each muscle group twice a week with free weights only. Thank you.

More than happy to. However, a 4 day, 2x per group split is going to be either too long per day or not enough overall. Might i suggest a 4 day one body part per week? Thats optimal for strength/mass gains for sure. Allows much more thorough working of a muscle.

 

[Tonycfh]

More than happy to. However, a 4 day, 2x per group split is going to be either too long per day or not enough overall. Might i suggest a 4 day one body part per week? Thats optimal for strength/mass gains for sure. Allows much more thorough working of a muscle.

Sure man, go for it and keep in mind i'm cutting. I've been hearing a lot that hitting each muscle group twice a week is with less volume is more optimal for strength and mass gains?

 

[grandroid828]

Sure man, go for it and keep in mind i'm cutting. I've been hearing a lot that hitting each muscle group twice a week is with less volume is more optimal for strength and mass gains?

In my experience, its not. Maybe for biceps or traps or smaller muscle groups, but its too much for larger ones.

Day 1
Chest/Triceps

Flat or incline bar bench press-
5 sets of 12;10;8;6;6

Flat or incline (whichever u didnt pick^^^) dumbbell press-

5 sets of 12;12;10;10;8

Incline dumbbell flyes-
3 sets 12

Cable or machine flye (your choice)-
3 sets 12

Close grip incline bench press -
5 sets 10;10;8;8;8

Tricep rope or bar pushdown-
3 sets 12

DAY 2 back/bis

Pullups (assisted or weighted if need be
5 sets 12;10;10;8;6

Barbell or dumbbell rows-
5 sets 10;10;8;8;6

Close grip lat pulldown-
4 sets 12

Seated cable row-
4 sets 12

Barbell curl-
5 sets 12;12;10;10;10

Concentration curl-
3 sets 12

DAY 3 legs

Squats
6 sets 10;8;6;5;5

Deadlift
6 sets 10;6;5;4;3

Leg press-
5 sets 10

Hamstring curl machine-
5 sets 12

DAY 4 shoulders

Standing military press-
4 sets 10

Standing behind neck military press-
4 sets 10

Side lateral raise-
3 sets 12

Rear delt raise-
3 sets 12

Dumbbell shrugs-
4 sets 15

 

[Tonycfh]

In my experience, its not. Maybe for biceps or traps or smaller muscle groups, but its too much for larger ones.

Day 1
Chest/Triceps

Flat or incline bar bench press-
5 sets of 12;10;8;6;6

Flat or incline (whichever u didnt pick^^^) dumbbell press-

5 sets of 12;12;10;10;8

Incline dumbbell flyes-
3 sets 12

Cable or machine flye (your choice)-
3 sets 12

Close grip incline bench press -
5 sets 10;10;8;8;8

Tricep rope or bar pushdown-
3 sets 12

DAY 2 back/bis

Pullups (assisted or weighted if need be
5 sets 12;10;10;8;6

Barbell or dumbbell rows-
5 sets 10;10;8;8;6

Close grip lat pulldown-
4 sets 12

Seated cable row-
4 sets 12

Barbell curl-
5 sets 12;12;10;10;10

Concentration curl-
3 sets 12

DAY 3 legs

Squats
6 sets 10;8;6;5;5

Deadlift
6 sets 10;6;5;4;3

Leg press-
5 sets 10

Hamstring curl machine-
5 sets 12

DAY 4 shoulders

Standing military press-
4 sets 10

Standing behind neck military press-
4 sets 10

Side lateral raise-
3 sets 12

Rear delt raise-
3 sets 12

Dumbbell shrugs-
4 sets 15

Do i keep the weight the same? I only have access to barbells and dumbbells.

 

[grandroid828]

No you attempt to increase weight slightly but do the same amount of reps each week. And in that case anything that requires a machine, just remove, and add more sets to other moves for that bodypart. Like back, u cant do seated rows, so do more barbell rows, and u cant do pulldowns, so do more pullups

 

[Tonycfh]

No you attempt to increase weight slightly but do the same amount of reps each week. And in that case anything that requires a machine, just remove, and add more sets to other moves for that bodypart. Like back, u cant do seated rows, so do more barbell rows, and u cant do pulldowns, so do more pullups

Ok gotcha but deadlifts after back day and on the same day as squats seems crazy..haha....this is gonna **** me up but i will defo give it a try and see how i feel...thanks again man

 

[grandroid828]

Ok gotcha but deadlifts after back day and on the same day as squats seems crazy..haha....this is gonna **** me up but i will defo give it a try and see how i feel...thanks again man

No prob. And well, it is. But. Deadlifts dont normally tax the lats as much. They do activate and build them. But they dont really wear them out too much. Should be fine. Just keep strict form cuz u deffcould wreck ur lower back with squats and then deads.