So you’re confused because you’ve heard a lot of advice about workout routines, how this is better, how this is for drug free lifters and how someone advice suck. Well fortunately you found this post and you will be able to choose depending on your goals and preferences.

 

WORKOUT ROUTINES 101  PROGRESSION AND EXERCISE SELECTION

Despite what anyone says, here is the most important variable when you are trying to build an optimal workout routine, here is the thing, I have seen people doing 2 workouts per week and achieve a very impressive physique eventually. Why? Because this 2 day routine follows a good exercise selection and progression scheme. That’s right, with the correct exercise selection and progression scheme you will make progress, assuming your meal plan is on point. Here’s a good example of a good 2 day routine:

Day 1 Whole body push

Overhead press 3 sets of 4-6 reps, once you hit 6 reps increase the weight by 5 pounds.

Back squats 3 sets of 4-6 reps, once you hit 6 reps increase the weight by 10 pounds.

Bench press 3 sets of 4-6 reps, once you hit 6 reps increase the weight by 5 pounds.

Calves Raises 3 sets 10-15 reps once you hit the top end of the reps increase the weight by 5 pounds.

Lateral raises 3 sets 10-15 reps once you hit the top end of the reps increase the weight by 5 pounds.

Pec crossovers 3 sets 10-15 reps once you hit the top end of the reps increase the weight by 5 pounds.

Leg extensions 3 sets 10-15 reps once you hit the top end of the reps increase the weight by 5 pounds.

Triceps extensions 3 sets 10-15 reps once you hit the top end of the reps increase the weight by 5 pounds.

Day 2 Whole Body Pull

Pull Ups 3 sets of 4-6 reps, once you hit 6 reps increase the weight by 5 pounds.

Deadlifts 3 sets of 4-6 reps, once you hit 6 reps increase the weight by 10 pounds.

Barbell row 3 sets of 4-6 reps, once you hit 6 reps increase the weight by 5 pounds.

Cable row 3 sets 10-15 reps once you hit the top end of the reps increase the weight by 5 pounds.

Read Delt flies 3 sets 10-15 reps once you hit the top end of the reps increase the weight by 5 pounds.

Hamstring curls 3 sets 10-15 reps once you hit the top end of the reps increase the weight by 5 pounds.

Bicep curls 3 sets 10-15 reps once you hit the top end of the reps increase the weight by 5 pounds.

Ab knee raises 3 sets 10-15 reps once you hit the top end of the reps increase the weight by 5 pounds.

Of course, we can make a 4-6 day routine a lot more effective and optimal for muscle grow than this one, but you can follow this routine if this is the time you have available for training purposes. The point here is you can make a lot of progress if you follow a progression scheme with the right exercises.

workout-preparation.jpg

WORKOUT ROUTINES 101  Training Volume

The second most important factor of training is the training volume, but there is a catch here thought, the more volume does not equals the more gains,  the law of diminishing returns applies at some point with the training volume and it looks somewhat like this.

Big muscle groups have a Maximum Volume of about 16 sets per week and a minimum of about 8 sets per week.

Small muscle groups have a Maximum Volume of about 12 sets per week and a minimum of about 6 sets per week.

The catch here is, do too little and you will have gains in the tank, doo to much and you will over train and do not optimize recovery for your next session, thus not getting progression in or total volume with the right intensity.

Here is how it would look for chest and biceps(our favorite muscles lol):

Weekly Chest training example

Day 1 Push: 3 Sets of Incline Press, 3 sets of Flat dumbbell press, 2 sets of crossovers.

Day 4 Push: 3 Sets of Incline Dumbbell Press, 3 sets of Flat Bench press, 2 sets of lower chest flies.

You can squeeze in more exercises by reducing the sets on certain exercises or the opposite. These guidelines are not a one size fits all and you should see what is your optimal weekly volume. If you sleep less and have more stress, then by nature chances are you will be able to recover from less volume than someone that the only thing they do is lift or works a desk job with minimal stress.  With these being said you will structure your training with these variables in mind, some workout routines that I built take this into consideration, if you feel like you can handle more, add more, if you feel you can handle less, decrease the sets.

WORKOUT ROUTINES 101  Training Frequency and Intensity

This is by far one of the most debatable topics in the fitness industry, in one side you have the ones that are telling you to directly hit a muscle group once per week and others that tell you to hit a muscle group 3 or even 4 times a week, the truth here is you can do all of them. Here the most important thing, which one you enjoy, which one makes you crave the gym. If science tells you that hitting every muscle group three times per week is the ideal and you love going to the gym with a 1x per week frequency you should say fuck you science. Here is the catch: Natural lifters have a genetic potential and not because you train a full body 3 times per week means that you will be able to surpass the other lifter that does the bro split ( assuming volume and progression is a part of the bro split). Yes, it has been shown that frequency is very important and it can be beneficial but it is not a magic tool and it should come after you’ve figured out exercise selection and training volume. With that being said, a training frequency of 2-3 times per week is seen as optimal when it comes to muscle growth, this is because protein synthesis ( the mechanism of building muscle) only lasts 24-48 hours and in some lifters it can go on for 72 hours. For the ones on steroids, protein synthesis is stimulated more frequently which is why they can benefit more from a low frequency program, as a natural lifter you can aim for a 2-3 times per week training frequency.

When it comes to intensity, you want to stimulate enough but not excessively, you should not train to failure in compound lifts, you should leave at least 1 good rep in the tank and for accessory exercises you can go to failure more often but not always, you should look at how you recover if you train to failure often. I know you will not recover properly (and probably will get injured) if you train to failure in a squat or a deadlift. 

 

WORKOUT ROUTINES 101  Some great ass routines

Okay , thank you for all the information but, give us some routines. Of course, but I have to tell  you that this are generic routines, depending on a lot of factors you can follow a more optimized routine as I explained earlier, one that manipulates the 3 variables according to your goals, preferences and lifestyle. With that being said here are some routines:

Please keep in mind the primary driver of muscle growth will be compound movement progression. Not frequency nor any other variable. 

The Bodybuilding optimized Full Body split:

Monday:

Workout A

Bench Press 4 sets of 4-6

Squats 4 sets of 4-6

OHP 4 sets of 4-6

Lunges 3 sets of 8-12

Cable lateral raises 4 sets of 8-15

Tricep rope extensions 3 sets of 8-12

Seated Calve Raises 4 sets of 8-15

 

Wednesday: 

Workout B

Workout B
Pull Ups 4 sets of 4-6

Romanian Deadlift 4 sets of 4-6

Barbell rows 4 sets of 4-6

Hamstring Curls 4 sets of 8-12

Lateral raises 4 sets of 15-20

Bicep curls 4 sets of 8-15

Face Pulls 4 sets of 15 to 20

Leg raises for Abs 4 sets of 8-15

Friday: 

Workout A

 

Bench Press 4 sets of 4-6

Squats 4 sets of 4-6

OHP 4 sets of 4-6

Lunges 3 sets of 8-12

Cable lateral raises 4 sets of 8-15

Tricep rope extensions 3 sets of 8-12

Seated Calf Raises 4 sets of 8-15

 

Push Pull Legs:

You can run this program 3-6 days a week depending on your schedule, if you run it 6 days per week divide some exercises otherwise it is way too much volume

Day 1:

Push

Bench Press 3 sets of 4 to 6 r

Military Press 3 sets of 4 to 6

 

Incline dumbbell press 3 sets of 4 to 6

Lateral Raises 4 sets of 8-12

Tricep rope Extensions 3 sets of 8-12

Tricep Overhead extensions 3 sets of 8-12

Day 2:

Pull

Pullups 3 sets of 4-6

Barbell Row 3 sets of 4-6

Lat Pulldown 3 sets of 8-12

Bicep Barbell Curls 3 sets of 8-12

Bicep Incline Curls 3 sets of 8-12

Facepulls 3 sets of 8-12

Day 3:

Legs

Back Squats 3 sets of 4 to 6

Romanian Deadlifts 3 sets of 4-6

Leg extensions 3 sets of 8-12

Leg Curls 3 sets of 8-12

Ab Circuit

Donkey Calf Raises 3 sets of 8-12

 

 

The Magic Bro Split:

Monday:

Back:

Pull Ups or Lat Pulldown 3 sets of 4-6

Barbell Row 3 sets of 4-6

Underhand Lat Pulldown or Chin Up 3 sets of 8-12

Pullovers 3 sets of 8-12

Tuesday

Chest Calves and Abs

Bench Press 3 sets of 4 to 6 

Incline Bench Press 3 sets of 4 to 6 

Dips Bench Press 3 sets of 6 to 8

Seated calves 3 sets of 8-12

Ab crunches 3 sets of 8-12

 

Wednesday

Shoulders Abs

Military Press 3 sets of 4-6

Lateral Raises 3 sets of 8-12

Shoulders High Pull 3 sets of 8-12

Face Pulls 3 sets of 8-12

Ab leg raises 3 sets of 8-12

Thursday
Legs

Back Squats 3 sets of 4 to 6

Romanian Deadlifts 3 sets of 4-6

Leg extensions 3 sets of 8-12

Leg Curls 3 sets of 8-12

Donkey Calf Raises 3 sets of 8-12

Friday

Arms

Close grip Bench Press

3 sets of 4-6

Z Bar curl

3 sets of 4-6

Tricep Overhead Dumbbell extensions

3 sets of 8-12

Hammer Curls

3 sets of 8-12

Tricep Rope Pushdown

3 sets of 8-12

Incline dumbbell curls

3 sets of 8-12

 

These routines are just examples, a training good training routine should have all the variables we talked about in this post. 

So I know you are seeing things in another perspective now, do you have any comments, questions, do you want to train biceps every day? Let me know in the comments.

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.