Training Programs

Here are some popular programs that could be applied to a number of individuals who are looking to increase strength/size, decrease body-fat, improve athletic performance, or build a base to compete in strength sports.

3-Day Training Split:

Monday: Pulling (Back/Biceps/Deadlift)

- Deadlift (3 sets)
– Chins (3 sets)
– One-Arm Dumbbell Rows (2 sets)
– Close Grip Pulldowns (2 sets)
– Barbell Curls (2 sets)
– Hammer Curls (1 set)

Wednesday: Pushing (Chest/Shoulders/Triceps)

- Flat Dumbbell Bench Press (3 Sets)
– Incline Barbell Bench Press (2 sets)
– Dips (2 sets)
– Seated Dumbbell Military Press (3 sets)
– Overhead Dumbbell Extension (2 sets)
– Side Laterals (2 sets)
– Pushdowns (2 sets)
– Cable Crossover / Pec Deck (1 set)

Friday: Lower Body (Legs)

- Squats (4 sets)
– Strait Leg Deadlifts (2 sets)
– Walking Lunges (2 sets)
– Leg Curl / Feet High Leg Press Superset (2 sets)
– Calf Raises (3 sets)

*Notes: For initial compound movement in each workout I generally recommend that you work in the 3-5 rep range. For the next compound movement I typically suggest sets of 5-8 reps, and then finish the rest of the workout (accessory/isolation movements) in the 8-12 rep range. For the smaller muscle groups (deltoids, biceps, triceps) you could also perform drop sets. If you have issues with recovery you can perform deadlifts every other week, and on the week without them simply increase the number of sets for Chins and Rows. 

 

4/5 Day Training Split:

.
Monday: Back
– Deadlift: (2) sets of 2-5 reps
– Chins / Assisted Chins: (3-5) sets / goal of 25 total chins, 50 for advanced.
– T-Bar Rows: (2) sets of 5-8 reps
– Close Grip V-Bar Pulldown / (Superset) / Seated V-Bar Row: (2) sets of 8-10 reps each.
– One Arm DB Rows /or/ Underhand Barbell Rows: (2) sets of 10-15

Tuesday: Chest
– Incline Bench Press: (3) sets, 3-8 reps
– Flat Dumbbell Bench Press: (2) sets of 10
– Decline Flyes: (1) sets of 12
– Hammer Strength Incline Press: (2) sets of 8
– Cable Crossover: (2) sets of 12

Wednesday: Cardio / Abs / Stretching

Thursday: Legs
– Squats: (3) sets of 5-8 reps
– Standing Lunges: (3) sets of 8-10 reps
– Stiff Leg Deadlift: (3) sets of 8-10 reps
– Superset: Option 1: Leg Extension / Leg Curl: (2) sets of 10-15 reps each
Option 2: Hack Squat / Leg Press: (2) sets of 10-15 reps each

Friday: Arms & Shoulders
– Seated DB Military Press: (3) sets of 5-10 reps
– Dips / Weighted Dips: (2) sets of 8-10 reps
– Barbell Curls: (2) sets of 8-10 reps
– Overhead DB or Barbell Extension: (2) sets of 8-10 reps
– Lateral Raise / Front Raise Superset: (2) sets
– Close Grip Bench / Pushdown Superset: (2) sets
– Preacher Curl / Hammer Curl Superset: (2) sets

 

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