A lot of our readers, male and female, are interested in workouts for the average person. The purpose of this forum is to help each other out so let's see if we can help them out by posting our current workout. Be as brief or as detailed as you like.

Well, since Roger asked for workouts and didn't post his own I'll do it for him. We workout together so this workout will work for both men or women.
Training Days: S-Su-Tues-Thurs
Length of Workout: 30-50 minutes
Rep/Set Scheme:
Wk 1, 4, 7: 3 sets 8 reps primary; 2 sets 8 reps secondary
Wk 2, 5, 8: 3 sets 6 reps primary; 3 sets 6 reps seconday; 3sets 8 reps on 3rd exercise if scheduled for any bodypart
Wk 3, 6, 9, 10: 3 sets 4 reps primary; 3 sets 6 reps secondary; 3 sets 8 reps on 3rd exercise for a bodypart

Primary is the first exercise for a bodypart, secondary is 2nd exercise for a bodypart, and 3rd is the third exercise for a bodypart that we sometimes include for chest, back, and legs.

We just started week 7, but I’ll give you the week 6 workout we just completed since it is the most confusing and if you understand it, you’ll understand the other weeks.

I’m only listing work sets with our top poundage, but I do 2 or 3 warm-ups and Roger does more.

Tuesday: Bench Press 3x4 alternate with EZ Bar Curl 3x4; Hammer Chest Press 3x6 alternate with Alt DB Curl 3x6; Inc DB Press 3x8.

Thursday: Deadlift 3x6-5-5 alternate with Pulldown 3x4 alternate with Triceps Extension 3x4; Seated Row 3x6 alternate with Close Grip Bench Press 3x6

Saturday: Squat 3x4; Leg Press 3x6 alternated with Leg Curl 3x8; Thruster of Dual Pulley Mach 3x4 alternate with Kettlebell Upright Row 3x6

Sunday (actually begins week 7): Machine Chest Press 3x8 alternate with Machine Curl 3x8; Incline DB Press 2x8 alternate with Preacher Curl 2x8

We alternate exercises to save time. We also use a timer for sets and when it beeps, I start. We start with 2 minutes (for example, when it beeps I do my first set of Bench Press, Roger follows; when it beeps again two minutes after I started my first set, I do my first set of curls, etc. This way we get about 90 seconds rest as the exercise itself takes about 30 seconds. As the weights get heavier (around week 7, we increase the timer to 2:30.

We start weeks 1-3 with about 90% of our max for the reps listed. On weeks 4-6 we increase the weight to about 95% of max for reps listed. Weeks 7-9 are at our repetition max and on week 10 we go above our previous best. This works well for us. We have constant progression, but don’t beat our body down every workout.

I hope this isn’t too confusing. I’m sure Roger will answer any questions you post.

Here'a the current schedule that me and my wife follow every time around for our noncyclic periodization as this follows a heavy light medium schedule:


Day 1= Heavy Legs/Calves
Day 2= OFF
Day 3= Heavy Chest
Day 4= OFF
Day 5= Heavy Back/Shoulders
Day 6= OFF
Day 7= am Negative Legs(Hams, Quads, calves)
pm 100 reps Shoulders/Traps
Day 8= am Slow Positives Chest/tris
pm 100 reps Legs/Calves
Day 9= OFF
Day 10= am Step Bombs Back/bis
pm 100 reps Chest/Tris
Day 11= am Negative Shoulders/traps
pm 100 reps Back/Bis
Day 12= OFF
Day 13= Hypertrophy /Volume Combination (Hamstrings/Calves) 4x6-10, 4 cycle triset-15 reps
Day 14= Hypertrophy /Volume Combination (Chest) 4x6-10, 4 cycle triset-15 reps
Day 15= Hypertrophy /Volume Combination (Back) 4X6-10, 4 cycle triset-15 reps
Day 16= OFF
Day 17= Hypertrophy /Volume Combination (Shoulders/Traps) 4x6-10, 4 cycle triset-15 reps
Day 18= Hypertrophy/Volume Combination (Quads/Calves) 4x6-10, 4 Cycle Triset-15 reps
Day 19= Hypertrophy /Volume Combination (Triceps) 4x6-10, then 4 cycle trisets triceps or 2 supersets of triceps 15 reps each exercise
Day 20= Hypertrophy /Volume Combination (Biceps) 4x6-10, then 4 cycle trisets biceps or 2 supersets of biceps 15 reps each exercise
Day 21= OFF
Day 22= Heavy Legs/Calves
Day 23= OFF
Day 24= Heavy Chest
Day 25= OFF
Day 26= Heavy Back/ Shoulders
Day 27= OFF
Day 28= am Slow positives Legs/Calves
pm 100 reps Shoulders/Traps
Day 29= am Step Bombs Chest/Tris
pm 100 reps Legs/Calves
Day 30= OFF
Day 31= am Negatives Back/Bis
pm 100 reps Chest/Tris
Day 32= am Slow positive/ Tension Shoulders/Traps
pm 100 reps Back/Bis
Day 33= OFF
Day 34= Hypertrophy /Volume Combination (Hamstrings/Calves) 4x6-10, 4 cycle triset-15 reps
Day 35= Hypertrophy /Volume Combination (Chest) 4x6-10, 4 cycle triset-15 reps
Day 36= Hypertrophy /Volume Combination (Back) 4X6-10, 4 cycle triset-15 reps
Day 37= OFF
Day 38= Hypertrophy /Volume Combination (Shoulders/Traps) 4x6-10, 4 cycle triset-15 reps
Day 39= Hypertrophy/Volume Combination (Quads/Calves) 4x6-10, 4 Cycle Triset-15 reps
Day 40= Hypertrophy /Volume Combination (Triceps) 4x6-10, then 4 cycle trisets triceps or 2 supersets of triceps 15 reps each exercise
Day 41= Hypertrophy /Volume Combination (Biceps) 4x6-10, then 4 cycle trisets biceps or 2 supersets of biceps 15 reps each exercise
Day 42= OFF
Day 43= Heavy Legs/Calves
Day 44= OFF
Day 45= Heavy Chest
Day 46= OFF
Day 47= Heavy Back/Shoulders
Day 48= OFF
Day 49= am Step Bombs Legs/Calves
pm 100 reps Shoulders/Traps
Day 50= am Negatives Chest/Tris
pm 100 reps Legs/Calves
Day 51= OFF
Day 52= am Slow Positive/ Tension Back/Bis
pm 100 reps Chest/Tris
Day 53= am Step Bombs Shoulders/Traps
pm 100 reps Back/Bis
Day 54= OFF
Day 55= Hypertrophy /Volume Combination (Hamstrings/Calves) 4x6-10, 4 cycle triset-15 reps
Day 56= Hypertrophy /Volume Combination (Chest) 4x6-10, 4 cycle triset-15 reps
Day 57= Hypertrophy /Volume Combination (Back) 4X6-10, 4 cycle triset-15 reps
Day 58= OFF
Day 59= Hypertrophy /Volume Combination (Shoulders/Traps) 4x6-10, 4 cycle triset-15 reps
Day 60= Hypertrophy/Volume Combination (Quads/Calves) 4x6-10, 4 Cycle Triset-15 reps
Day 61= Hypertrophy /Volume Combination (Triceps) 4x6-10, then 4 cycle trisets triceps or 2 supersets of triceps 15 reps each exercise
Day 62= Hypertrophy /Volume Combination (Biceps) 4x6-10, then 4 cycle trisets biceps or 2 supersets of biceps 15 reps each exercise
Day 63= OFF
Day 64= Heavy Legs/Calves
Day 65= OFF
Day 66= Heavy Chest
Day 67= OFF
Day 68= Heavy Back/ Shoulders
Day 69= OFF
Day 70= Legs/Calves (Combos) use all three training protocols, no 100’s
Day 71= Chest/Tris (Combos) use all three training protocols, no 100’s
Day 72= OFF
Day 73= Back/Bis(Combos) use all three training protocols, no 100’s
Day 74= Shoulders/Traps(Combos) use all three training protocols, no 100’s
Day 75= OFF
Day 76= Hypertrophy /Volume Combination (Hamstrings/Calves) 4x6-10, 4 cycle triset-15 reps
Day 77= Hypertrophy /Volume Combination (Chest) 4x6-10, 4 cycle triset-15 reps
Day 78= Hypertrophy /Volume Combination (Back) 4X6-10, 4 cycle triset-15 reps
Day 79= OFF
Day 80= Hypertrophy /Volume Combination (Shoulders/Traps) 4x6-10, 4 cycle triset-15 reps
Day 81= Hypertrophy/Volume Combination (Quads/Calves) 4x6-10, 4 Cycle Triset-15 reps
Day 82= Hypertrophy /Volume Combination (Triceps) 4x6-10, then 4 cycle trisets triceps or 2 supersets of triceps 15 reps each exercise
Day 83= Hypertrophy /Volume Combination (Biceps) 4x6-10, then 4 cycle trisets biceps or 2 supersets of biceps 15 reps each exercise
Day 84= OFF

The training routine I'm following right now would be perfect for the average person; someone getting back into training after a lay off or for someone looking for a condensed workout while training for other performance/endurance events (running, biking, etc.)

My current focus is on an endurance running program. I’m really dedicated to improving my running, but I don’t want my weight training to fall off in the process. The plan below has helped me maintain my muscle and strength, but allows for plenty of recovery time. I weight train 3 days per week, generally on the days I don’t run (usually Tuesday, Thursday and Friday or Saturday). On each exercise I use enough weight to make the last few reps challenging. Once I get to the top of the rep range without a challenge, I increase the weight.


Day 1: Back & Chest
Upright Rows 4 x 10-12
Cable Rows 3 x 10-12
Lat Pulldowns 3 x 10-12
Incline DB Press 3 x 10-12
*Abs 4-6 x 25

Day 2: Legs
SL Deadlift 4 x 10-12
Leg Extensions 2 x 10-15
Leg Press 3 x 10-12
Calf Press 4 x 10-20
Lunges 2 x 10-12 steps each leg - Feel free to do more here if you need to/can. This is all I have space for in my "gym".
Abs 4-6 x 25

Day 3: Shoulders & Arms
Rear Delt Rows 4 x 10-12
Side Laterals 3 x 10-12
Shoulder Press 3 x 10-12
Cable Curl 3 x 10-12
Tricep Pushdowns 3 x 10-12 with rope
Abs 4-6 x 25

*My ab exercises vary; many days just traditional crunches, but my favorite ab protocol can be found close to the bottom of the page here.

Rachel Wade
Team BI

This is my favorite program I’ve used so far this year. I was in a sort of slump, or bored, before starting this training and it really kicked me back into gear. It is very short and simple, focusing on big compound movements.

Clean 5x5 with a press on the final rep
Bench 5x5
Squat 5x5

The exercises were done as a tri-set, no rest until all three were complete. Perform the program 3 days per week (Mon, Wed, Sat for me) with a Heavy Day, Light Day and Medium day in that order.

5 sets of 5 for each exercise with weight based on percentage of 5 rep max. My goal was to increase my 5 rep max about 15 lbs over the 8 weeks or 5 lbs every 2 weeks.

The percentages I used of 5 rep max for the days and sets are as follows:
Heavy Day – Set 1) 50% 2) 70% 3) 80% 4) 90% 5) 100%
Light Day – Set 1) 50% 2) 60% 3) 65% 4) 70% 5) 80%
Med Day - Set 1) 50% 2) 60% 3) 70% 4) 80% 5) 90%

I usually added some abs or chins at the end if I was feeling extra motivated that day. I went at it with a time goal in mind each day of under 30 minutes.

UMP, Super Pak and Creatine were the only supplements I used and exceeded my goals.

My current program is “How to Increase your Bench Press by 30lbs in 6 Weeks”. Found here, http://www.bodybuildingworld.c..._press_advanced.html.

CR

This is the workout program I am doing right now...

Day 1- Chest, Abs, Biceps “feeder”
- Flat Dumbell Press 4 sets x 6-10
- Incline Barbell or machine press 4 sets x 6-10
- Incline Dumbell fly 4 sets x 8-12
- Cable crossovers 4 sets x 8-12
- Pushups 2 sets x failure

- Dumbell curl 4 sets x 8-12 drop set
- Machine Preacher curl 3 sets x 8-12 drop set

- Cable crunches 3 sets
- Hanging leg raises 3 sets
- Side crunches 3 sets
Day 2- Back
- Weighted Pull-ups 4 sets x 6-10
- Barbell rows 4 sets x 6-10
- T-Bar rows 4 sets x 6-10
- Reverse grip lat pull-downs 4 sets x 8-12
- Dumbell row 2 sets (ladder style)
- Deadlifts 4 sets x 6-10
Day 3- Shoulders, traps, abs
- Dumbell military press 4 sets x 6-10
- Dumbell lateral raise 4 sets x 8-12
- Machine or dumbell rear raise 4 sets x 8-12
- Barbell upright row 4 sets x 10-12
- Dumbell shrugs 5 sets x 10-12

- Rope crunches 3 sets
- Knee raises 3 sets
- Side crunches 3 sets
Day 4- Biceps, Triceps
• Super set biceps and triceps (1 bi exercise with 1 tri exercise)
- Barbell curls 4 sets x 6-10
- Lying triceps extension 4 sets x 6-10
- Dumbell incline curls 4 sets x 6-10
- Dumbell overhead extension 4 sets x 6-10
- EZ Bar preacher curls 4 sets x 8-12
- Weighted Dips 4 sets x 8-12
- Dumbell hammer curls 4 sets x 8-12
- Cable Press-down 4 sets x 8-12

Day 5- Legs, Calf’s, abs
- Barbell Squats 4 sets x 6-10
- Leg extension 4 sets 8-12
- Romanian Deadlifts 4 sets x 6-10
- Seated Leg Curls 4 sets x 8-12
- Lying leg curls 4 sets x 8-12
- Standing calf raises 4 sets x 8-12
- Seated calf raises 4 sets x 15-20

- Cable crunches 3 sets
- Knee raises 3 sets
- Side crunches 3 sets

Great response! Thank you for sharing. The whole idea here is to help as many people as possible. If some of you are lurking, I'm asking to contribute. You don't have to have some kind of super intense routine. Everybody would just like to see what the average board member is currently doing in their workout.

For the average person starting out I would have them start with a full body workout 3 times a week on non consecutive days (ex. Monday, Wednesday, Friday) for 4 weeks depending on their experience. Each set would be 1-2 reps away from failure. Abs and calves could be done for 2-3 sets every workout as well. This is how it would look.

First, instead of stretching I prefer to take the body through range of motion drills to start out. I do my stretching at the end.

1 Leg Press, bodyweight squat, or another quad dominant movement (done correctly the body weight squat will work on a beginner) slowly I would add a bar and weight depending on the individuals needs and purposes (bodybuilding, fitness, general conditioning, balance) 2-3 sets of 12-15 reps
2. Hip/Ham dominant movement (Lying leg curl,Stiff legged dead lift, etc) 2-3 sets 12-15 reps
3. Horizontal Pressing (Db bench press, or machine bench press) 2-3 sets of 12-15 reps
4. Horizontal Pulling (Cable Rows, Db rows) 2-3 sets 12-15 reps
5. Vertical Pressing (standing db, standing bb shoulder press) 2-3 sets 12-15 reps
6. Vertical Pulling (Pull downs)2-3 sets 12-15 reps
7. Triceps (any type of extension movement) 2-3 sets of 12-15 reps
8. Biceps (any type of bicep curl) 2-3 sets of 12-15 reps.

For general conditioning each workout would end with 20-30 minutes of LISS cardio (light intensity steady state). This would be a starting place depending on the trainees needs. At the end of each workout I would foam roll muscle groups and then stretch them.

This would have to be set up for the individual. If a person is a true beginner they may need to be doing more balance work. I would encourage them to do most exercises standing and perhaps employ a Bosu ball. This first month would be used to find the rights weights, and concentrate on form.

After a month of this I may take out the Bosu and add more weight, but still watch form. From there I would make the workouts every other day instead of 3 days a week. At this point I would super set opposing muscle groups. This makes you slightly stronger when your do one muscle group and then return to the next.

After another 2-4 weeks or when I felt intensity was getting higher I would split the body into upper and lower with biceps done on leg day, but I would continue with an every other day set up.

This is how it would look from here:

A Upper body workout A Upper body workout

Horizontal Pressing 3 sets (reps are explained at the end)
Horizontal Pulling 3 sets
Vertical Pressing 3 sets
Vertical Pulling 3 sets
Triceps 3 sets

A Upper body workout B Lower body workout
Bicep curls 3 sets
Calve exercise 3 sets
Hip/Ham dominant 3 sets
Quad dominant 3 sets

This routine the trainee would start out at 3 sets of 12-15 reps the first workout. The next workout the trainee would add 5-10% weight, but drop reps to 10-12. The next workout add another 5-10% and drop reps down to 8-10. The 4th week the trainee will add another weight increase of 5-10% and reps of 6-8. The 5th week the trainee will go back to the weight that was used in the second week, but will use the first weeks rep scheme of 12-15 reps.

After this general approach a person may decide of a more specific type of training they want to try out, but this is a good start. Even though bodybuilding splits can work well too many people threw out the full body training when splits became vogue.

This message has been edited. Last edited by: Doberman,

Excellent response. This is the kind of thing we are looking for here. Maybe we should start a new thread Entry Level Training or Retraining and then morph it into a future No Nonsense article.

BTW you'll be able to check Doberman out in the upcoming No Nonsense magazine mailing Oct 15.

Whole Body Workouts-Beginner
To be done 3 times per week
Never 2 days in a row
Larger groups done 1st followed by the smaller groups
Do the order of Legs, Chest, Back 3 sets on the 1st cycle, Then 2 sets on the 2nd round

Legs - Choose 2 exercises from those listed below and do 10-15 reps (3 sets, then 2 sets)
Leg Curls-at the gym
Leg Extensions-at the gym
Squats
Leg Presses
Lunges
Stiff Legged Deadlifts- need to get to this one yet

Chest - Choose 2 exercises from those listed below and do 10-15 reps (3 sets, then 2 sets)
Chest Press Machine-at the gym
Incline Barbell Bench Press
Incline DB presses
Flat Barbell Bench Press
Flat DB Bench Press
Cable Crossovers

Back - Choose 2 exercises from those listed below and do 10-15 reps (3 sets, then 2 sets)
Pull downs- Forward or reverse grip or V bar
Seated Rows
Deadlifts
DB Rows
Low Back Extension- Extra at the end

Shoulders - Choose 1 exercise from those listed below and do 10-15 reps (2 sets)
DB Laterals- Front, Side, or rear
Shoulder Press Machine
DB Shoulder Press
Up right Rows

Biceps - Choose 1 exercise from those listed below and do 10-15 reps (2 sets)
DB Curls
Low Pulley Curls
Barbell Curls
DB Incline Curls

Triceps - Choose 1 exercise from those listed below and do 10-15 reps (2 sets)
Lying DB Extensions or with EZ Curl Bar
Pushdowns- Forward or Reverse
Close grip Bench Press
Rope Pushdowns

Abs - Choose 2 exercises from those listed below and do 10-15 reps (2 sets)
Crunches
Bicycles
Reverse Crunches
Ball Crunches
Hover Position

This message has been edited. Last edited by: Roger,

a little bit more- still pretty new though


Two Day Split
The workouts are done in a 2 days on/1day off cycle!!
1st workout= Chest/Shoulders/Triceps/Abs
2nd workout= Legs/Back/ Biceps/Calves
Off a day, then repeat cycle!!
Chest/Shoulders/Triceps/Abs Workout
Chest Exercises- 3 exercises of 6-10 reps (choose from below or something at your gym)
Incline Barbell presses/ Incline DB Presses/ Bench press Bar/ DB bench press/ any Hammer Chest Press Machines at the Gym/ Pec Dec Machine/ DB Flyes
Shoulder Exercises-2 exercises of 6-10 reps(choose from list below or something at your gym)
DB side laterals, DB rear laterals, Reverse Pec Dec Machine for rear delts, Shoulder Press(Bar or DB), Arnold Presses, Machine presses for shoulders, Upright rows(Bar)
Triceps Exercises-2 exercises of 6-10 reps(choose from list below or something at your gym)
Assisted Dips, Rope pushdowns, reverse grip pushdowns, forward grip pushdowns, Lying extensions, lying DB extensions, Close grip Bench Presses (Bar)
Abs- 3 exercises of 6-10 reps (choose from below or something at your gym)
Weighted Cable crunches, V-ups, reverse crunches, ball crunches, bicycles, hanging leg raises, Medicine ball throws, Ball exchange, Plank


Legs/Back/ Biceps/ Calves Workout
Leg Exercises- divided into Quads and hamstrings
2 exercises for each muscle group for 3 sets of 6-10 reps( choose something from below or something at the gym
Quads- Choose 2 from here
Leg extensions, Leg presses, Squats, Front squats, Split squats, Single leg presses
Hamstrings- Choose 2 from here
Stiff legged deadlifts, leg curls, glute hamstring raises, Lunge squats, Walking Lunges
Back- 3 exercises for 3 sets of 6-10 reps( choose from below or something at your gym)
Assisted Pull ups, pulldowns (reverse grip or forward), Seated rows, Pullovers, Hammer strength rows, Pulldowns from Hammer Strength, rope rows, DB rows, T-Bar Rows
Biceps- 2 exercises of 6-10 reps (choose from list below or something in your gym)
Hammer strength Preacher curls, Incline DB curls, Spyder curls, DB curls, DB Hammer Curls, Incline DB Hammer Curls, Low cable curls
Calves- 2 exercises for 3 sets of 6-10 reps( choose from below or something in the gym)
Seated calf raises, Standing calf raises, Donkey Calf Raises, Leg press calf raises, Can also do any of these for single leg movements!!

Alternating heavy and light:
3 day cycle Workout-Volume
2 days on/ 1 day off
Day 1= Chest/ Shoulders/ Tris/ Abs
Day 2= Legs/ Calves
Day 3= OFF
Day 4= Back/ Bis/ Abs
Day 5= repeat day 1
VOLUME Workout
Chest/ Shoulders/ Tris/ Abs
Chest
1) Incline Press DB/ Hammer Strength Incline/ Incline Press Bar- 4 sets of 10-15 reps-chooses one
2) Bench Press DB/ Bench Press Bar/ Pec Dec/ Hammer Strength Bench- 4 sets 10-15 reps-choose one
Shoulders
1) Shoulder Press DB, Shoulder Press Bar, Arnold press DB, Laterals- 3 sets of 10- 15 reps-choose one
2) Rear laterals/ Upright Rows- 3 sets of 10-15
Tris
1) Lying Extension EZ curl bar, Close grip bench, pushdowns, assisted dips- 3 sets of 10-15 reps- choose two
Abs
1) Reverse leg raises, hanging leg raises, ball crunches, Cable crunches, Bicycles, leg raises off the end of a bench- 2-3 sets of 2 exercises

Legs
1) Squats- 3-4 sets of 10-15 reps
2) Leg presses/ leg extensions- 3-4 sets 10-15 reps
3) Walking Lunges- 3 cycles about 15 steps each leg
4) Stiff legged deadlifts- 3 sets of 10-15 reps
5) Leg Curls- 3 sets of 10-15 reps
Calves
1) seated calf raises- 3 sets 10-15 reps
2) standing calf raises- 3 sets 10-15 reps
Back
1) Assisted Pull ups/ pulldowns/ high rows(Hammer Strength)- 4 sets of 10-15 reps-choose one
2) Seated rows/ Hammer Strength Rows/ Pullovers DB- 4 sets of 10-15 reps- choose one
3) Deadlifts heavier day one week/ back extensions another week- 4 sets of 10-15 reps
Biceps
1) barbell curls/ DB Curls/ Incline curls/ Hammer Strength Preacher Curls/ 21’s- choose 2 exercises for 3 sets of 10-15 reps
Abs
Choose 2 different ones from the above list- 3 sets of 10 –15 reps


Power

3 day cycle Workout
2 days on/ 1 day off
Day 1= Chest/ Shoulders/ Tris/ Abs
Day 2= Legs/ Calves
Day 3= OFF
Day 4= Back/ Bis/ Abs
Day 5= repeat day 1

Power Workout
Chest/ Shoulders/ Tris/ Abs
Chest
1) Incline Press DB/ Hammer Strength Incline/ Incline Press Bar- 4 sets of 6-10 reps-chooses one
2) Bench Press DB/ Bench Press Bar/ Pec Dec/ Hammer Strength Bench- 3 sets 5-10 reps-choose one
Shoulders
1) Shoulder Press DB, Shoulder Press Bar, Arnold press DB, Laterals- 3 sets of 5- 10 reps-choose one
Tris
1) Lying Extension EZ curl bar, Close grip bench, pushdowns, assisted dips- 3 sets of 5-10 reps- choose one
Abs
1) Reverse leg raises, hanging leg raises, ball crunches, Cable crunches, Bicycles, leg raises off the end of a bench- 2-3 sets of 2 exercises

Legs
1) Squats- 4 sets of 5-10 reps
2) Stiff Legged Deadlifts 4 sets of 5-10 reps

Calves
1) seated calf raises- 3 sets 10-15 reps-choose one exercise
2) standing calf raises- 3 sets 10-15 reps-choose one exercise
Back
1) Assisted Pull ups/ pulldowns/ high rows(Hammer Strength), Seated rows/ Hammer Strength Rows/ Pullovers DB - 4 sets of 5-10 reps-choose one
2) Deadlifts heavier day - 4 sets of 5-10 reps
Biceps
1) barbell curls/ DB Curls/ Incline curls/ Hammer Strength Preacher Curls/ 21’s- choose 1 exercises for 3 sets of 5-10 reps
Abs
Choose 2 different ones from the above list- 3 sets of 10 –15 reps

A little more advanced:


Power/Core Lift/Strength Workout
Rotation 2 days on/ 1 day off
Day 1-Chest/Tris/Abs
Bench Press/ Incline Press/ Incline DB/ DB Press-5-7 sets with 3 working sets
Of reps of 5-10 reps but to be in the lower end range to get full effect. Pick 2 of the 4 exercises from the above listed!! No warm ups on second exercise!!!!
Triceps- Lying extensions/ Close grip bench press
3-4 sets 5-10 reps one exercise only
Abs- 3 exercises weighted if possible 8-12 reps
Hanging legs Raises, Cable crunches, Bicycles
Day 2-Legs/Calves
Squats- 7-9 sets with 3-5 working sets
Reps can be as follows= 20,20,20,15,10,5,5,5,2
Reps range can be from 5-10 reps, if reps stay high then increase the weight,
Remember it is a Power Workout
Stiff-legged Deadlifts- 6 sets of 6-10 reps
Reps will be as follows= 10,10,8,5,5,5
Calves- Standing calf Raises/ Seated calf Raises 3-4 sets of 6-10 reps
Day 3 – OFF
Day 4- Shoulders/Traps/ Abs
Shoulders Press Bar/ DB Press/ Standing Power Press- 5-7 sets 3 working sets of
5-10 reps choose one exercise
Laterals/ Power Pulls(Wide Grip)- 5 sets of 5-10 reps No warm ups on second exercise!!!! choose one exercise
Hammer Shrugs/ DB Shrugs/ Power Cleans/ Barbell Shrugs- 5 sets of 5-10 reps
choose one exercise
Abs- Leg Raises off Bench or BOSU w/ weight 3 sets 12-15 reps,
Cable Twists from the top and bottom 3 sets each 6-10 reps
Cable crunches 3 sets of 10-12 reps
Day 5- Back/ Bis/ Calves
Pull ups- 2 warm ups followed by 4 sets of reps around 4-6 range; add weight if needed
Deadlifts- 5-7 sets couple of sets to acclimate then 5-10 rep range
Barbell/ DB/ Hammer Strength Curls- 3-4 sets of 5-10 reps choose one exercise
Calves- Standing calf Raises/ Seated calf Raises 3-4 sets of 6-10 reps
Day 6- OFF
Day 7- Volume workout (Next Page)



Volume/ High Intensity Workout
Rotation 2 days on/ 1 day off
Day 1-Chest/Tris/Abs
Bench Press/ Incline Press/ Incline DB/ DB Press- 5 sets 2 warm ups with 3 working sets 10-15 reps high intensity choose one exercise
Hammer Strength Bench/ DB Flye/ Pec Dec- 3 sets of 12-15 reps No warm ups!!! Choose one exercise after last set back to exercise one and to failure 20-25 reps range
Pushdowns/ Rope Extensions/ Reverse Pushdowns- 4 sets of 12-15 reps last set to be supersetted with lying extensions to failure 20-25 reps and then use that same weight and fail out on close grip bench choose one exercise
Abs- All exercises to be supersetted- Hanging leg raises, cable crunches, and bicycles
Weighted if possible 3 sets of 12-15 reps
Day 2-Legs/Calves
Leg presses- high reps range reps 25,25,25,20,15,10,10 some sets to 25-50 reps
Leg Extensions- 15 reps, 10 reps with holds on top
Back to Leg Press for 50 rep set
Leg Curls- 5 sets 20,15,12,8f,5f
Then one all out set Walking Lunges 15 steps each leg
Seated Calf Raises- 3-4 sets of 12-15 reps supersetted with Standing Calf Raises
Day 3- OFF
Day 4- Shoulders/ Traps/ Abs
Arnold Presses/ DB Presses/ Barbell Presses- 5 sets of 12-15 reps 1-2 sets of warm ups
Rear Laterals- 3 sets of 12-15 reps followed by laterals to failure 20-25 reps
Barbell/ Hammer Shrugs- 4 sets of 12-15 reps supersetted with DB Shrugs to failure
Abs- leg raises off bench w/ weight 3 sets of 12-15 reps
Cable Twists from the top and bottom 3 sets each 6-10 reps
Cable crunches 3 sets of 10-12 reps, all sets dropped 3X
Day 5- Back/ Bis/ Calves
DB Rows/ Cable Rows/ Pulldowns- 5 sets 12-15 reps a couple of warm up sets high intensity choose two exercises
Pullovers- 3 sets of 12-15 reps
As soon as 3rd set is of pullovers is done, back to exercise one to failure 15-25 reps
Incline curls/ DB curls/ Barbell curls- 4 sets 10-15 range choose one exercise
As soon as last set is over go to Spyder Curls to failure 15-25 rep range
Seated Calf Raises- 3-4 sets of 12-15 reps supersetted with Standing Calf Raises
Day 6- OFF
Day 7- Power Workout

The one I have been using for a while with little alterations as they come along. Variety and many different styles of training are the key to real growth without overtraining, also known as undualting periodization!



Day 1= Heavy Legs/Calves
Day 2= OFF
Day 3= Heavy Chest
Day 4= OFF
Day 5= Heavy Back/Shoulders
Day 6= OFF
Day 7= am Negative Legs(Hams, Quads, calves)
pm 100 reps Shoulders/Traps
Day 8= am Slow Positives Chest/tris
pm 100 reps Legs/Calves
Day 9= OFF
Day 10= am Step Bombs Back/bis
pm 100 reps Chest/Tris
Day 11= am Negative Shoulders/traps
pm 100 reps Back/Bis
Day 12= OFF
Day 13= Hypertrophy /Volume Combination (Hamstrings/Calves) 4x6-10, 4 cycle triset-15 reps
Day 14= Hypertrophy /Volume Combination (Chest) 4x6-10, 4 cycle triset-15 reps
Day 15= Hypertrophy /Volume Combination (Back) 4X6-10, 4 cycle triset-15 reps
Day 16= OFF
Day 17= Hypertrophy /Volume Combination (Shoulders/Traps) 4x6-10, 4 cycle triset-15 reps
Day 18= Hypertrophy/Volume Combination (Quads/Calves) 4x6-10, 4 Cycle Triset-15 reps
Day 19= Hypertrophy /Volume Combination (Triceps) 4x6-10, then 4 cycle trisets triceps or 2 supersets of triceps 15 reps each exercise
Day 20= Hypertrophy /Volume Combination (Biceps) 4x6-10, then 4 cycle trisets biceps or 2 supersets of biceps 15 reps each exercise
Day 21= OFF
Day 22= Heavy Legs/Calves
Day 23= OFF
Day 24= Heavy Chest
Day 25= OFF
Day 26= Heavy Back/ Shoulders
Day 27= OFF
Day 28= am Slow positives Legs/Calves
pm 100 reps Shoulders/Traps
Day 29= am Step Bombs Chest/Tris
pm 100 reps Legs/Calves
Day 30= OFF
Day 31= am Negatives Back/Bis
pm 100 reps Chest/Tris
Day 32= am Slow positive/ Tension Shoulders/Traps
pm 100 reps Back/Bis
Day 33= OFF
Day 34= Hypertrophy /Volume Combination (Hamstrings/Calves) 4x6-10, 4 cycle triset-15 reps
Day 35= Hypertrophy /Volume Combination (Chest) 4x6-10, 4 cycle triset-15 reps
Day 36= Hypertrophy /Volume Combination (Back) 4X6-10, 4 cycle triset-15 reps
Day 37= OFF
Day 38= Hypertrophy /Volume Combination (Shoulders/Traps) 4x6-10, 4 cycle triset-15 reps
Day 39= Hypertrophy/Volume Combination (Quads/Calves) 4x6-10, 4 Cycle Triset-15 reps
Day 40= Hypertrophy /Volume Combination (Triceps) 4x6-10, then 4 cycle trisets triceps or 2 supersets of triceps 15 reps each exercise
Day 41= Hypertrophy /Volume Combination (Biceps) 4x6-10, then 4 cycle trisets biceps or 2 supersets of biceps 15 reps each exercise
Day 42= OFF
Day 43= Heavy Legs/Calves
Day 44= OFF
Day 45= Heavy Chest
Day 46= OFF
Day 47= Heavy Back/Shoulders
Day 48= OFF
Day 49= am Step Bombs Legs/Calves
pm 100 reps Shoulders/Traps
Day 50= am Negatives Chest/Tris
pm 100 reps Legs/Calves
Day 51= OFF
Day 52= am Slow Positive/ Tension Back/Bis
pm 100 reps Chest/Tris
Day 53= am Step Bombs Shoulders/Traps
pm 100 reps Back/Bis
Day 54= OFF
Day 55= Hypertrophy /Volume Combination (Hamstrings/Calves) 4x6-10, 4 cycle triset-15 reps
Day 56= Hypertrophy /Volume Combination (Chest) 4x6-10, 4 cycle triset-15 reps
Day 57= Hypertrophy /Volume Combination (Back) 4X6-10, 4 cycle triset-15 reps
Day 58= OFF
Day 59= Hypertrophy /Volume Combination (Shoulders/Traps) 4x6-10, 4 cycle triset-15 reps
Day 60= Hypertrophy/Volume Combination (Quads/Calves) 4x6-10, 4 Cycle Triset-15 reps
Day 61= Hypertrophy /Volume Combination (Triceps) 4x6-10, then 4 cycle trisets triceps or 2 supersets of triceps 15 reps each exercise
Day 62= Hypertrophy /Volume Combination (Biceps) 4x6-10, then 4 cycle trisets biceps or 2 supersets of biceps 15 reps each exercise
Day 63= OFF
Day 64= Heavy Legs/Calves
Day 65= OFF
Day 66= Heavy Chest
Day 67= OFF
Day 68= Heavy Back/ Shoulders
Day 69= OFF
Day 70= Legs/Calves (Combos) use all three training protocols, no 100’s
Day 71= Chest/Tris (Combos) use all three training protocols, no 100’s
Day 72= OFF
Day 73= Back/Bis(Combos) use all three training protocols, no 100’s
Day 74= Shoulders/Traps(Combos) use all three training protocols, no 100’s
Day 75= OFF
Day 76= Hypertrophy /Volume Combination (Hamstrings/Calves) 4x6-10, 4 cycle triset-15 reps
Day 77= Hypertrophy /Volume Combination (Chest) 4x6-10, 4 cycle triset-15 reps
Day 78= Hypertrophy /Volume Combination (Back) 4X6-10, 4 cycle triset-15 reps
Day 79= OFF
Day 80= Hypertrophy /Volume Combination (Shoulders/Traps) 4x6-10, 4 cycle triset-15 reps
Day 81= Hypertrophy/Volume Combination (Quads/Calves) 4x6-10, 4 Cycle Triset-15 reps
Day 82= Hypertrophy /Volume Combination (Triceps) 4x6-10, then 4 cycle trisets triceps or 2 supersets of triceps 15 reps each exercise
Day 83= Hypertrophy /Volume Combination (Biceps) 4x6-10, then 4 cycle trisets biceps or 2 supersets of biceps 15 reps each exercise
Day 84= OFF

CyrTrainer,

On beginning workout. If I trained M-W-F, would I do 3 sets on each of the two exercises I selected for each large bodybpart on Monday; then 2 sets on Wed, and 3 sets again on Friday.
Would I then start with 2 sets Monday, etc.

In other words, on large bodyparts alternate 3 sets per exercise one workout and then 2 sets the next. Or did you mean something different when you said, "3 sets on the 1st cycle, Then 2 sets on the 2nd round"

1st exercise was done with 3 sets and then when you came back to do chest legs or back for the 2nd exercise, you do only 2 sets as the body is still adapting to the newer workouts!

Hope that helps you, Roger!

I personally follow a functional strength and conditioning program (crossfit). If you like diverse and challenging training I highly recommend crossfit to anyone no matter what fitness level (all workouts can be scaled to your personal fitness level). The following is an example of last weeks training. Every week is something different!!!!!

Day 1 Back Squat 3-3-3-3-3 reps (load max)
Day 2 Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Rest Day

Day 4 Splitjerk 1-1-1-1-1-1-1 reps (load max)
Day 5 For time:
50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K
Rest Day
Day 7 For time:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.

This message has been edited. Last edited by: GW,