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.

I will post some specific ‘strongman’ and ‘powerlifting’ routines in the future, and there is also an article in that section of this website on creating your own routine for 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

 

Six Day Split:

This is a PPL (P/P/L = Push Pull Legs) split where each muscle group is trained twice per week. This program is primarily intended for those who are looking to increase hypertrophy and build significant amounts of muscle, but at the same time it includes components that should increase strength (some call it a ‘hybrid’ / ‘powerbuilding’ / ‘power-builder’ routine). I recommend that you go to failure on at least one set per exercise (depending on rest periods) and the total workouts should not run beyond 60 minutes.

Monday: Pulling (Back/Biceps)
– One-Arm Dumbbell Rows | 5 sets -> 10, 6, 4, 8, 20/arm
– Weighted Chins | 3 sets of 6-10 reps
– Wide Grip Low Pulley Row | 2 sets of 8-10 reps
↱ Hammer Curls | 3 sets of 10 reps
| Concentration Curls OR Spider Curls | 2 Sets of 8-10 reps/arm
↳ DB Farmers Walk OR Hold | 2 sets of 45-90 seconds

Tuesday: Pushing (Chest/Shoulders/Triceps)
– Flat Dumbbell Bench Press | 4 sets -> 10, 8, 6, 6
– Incline Barbell Bench Press | 3 sets of 8-10 reps
– Overhead Dumbbell or Barbell Extension | 3 sets of 10 reps
↱ Side Laterals | 3 drop sets, each one a total of 15-25 reps
| Push-downs | 5 sets of 10-20 reps
↳ Cable Crossover OR Pec Deck | 2 sets of 10-15 reps

Wednesday: Lower Body (Legs – Deadlift)
– Deadlift OR Deadlift Variation (Rack Pull, Deficit, etc.) | Work up to a heavy set of 2-5 reps
– Front Squats | 3 sets of 3-8 reps
– Leg Curls | 3 sets of 10-12 reps
↱ Walking Lunges (2 sets) | 2 sets of 10 lunges/leg
| Standing Calf Raises | 2 sets of 25 reps
↳ Abs (various) | 5 Sets of 10-20 reps

Thursday: Pulling (Back/Biceps)
– BW Chins | 4 sets, stop 1-2 reps shy of failure until last set then go all out.
– Wide Grip Upright Rows OR High Pulls | 2 Sets of 4-10 reps
– Close Grip Pull-downs | 3 sets of 10 reps
↱ Barbell Rows | 2 Sets of 15 reps
| Alternating DB Curls | 3 Sets of 5-10/arm
↳ Close Grip EZ Bar Curls | 3 Sets of 8-12 reps

Friday: Pushing (Chest/Shoulders/Triceps)
– Weighted Dips or Close Grip Bench | 4 sets of 5-10 reps
– Incline DB Bench | 2 sets of 8 reps
– Decline Barbell Bench | 3 Sets of 8-10 reps
– Seated DB Military Press | 3 sets of 8-10 reps
↱ Front Raises, DB or Barbell | 3 sets of 10 reps
| Incline Skull Crushers | 2 sets of 15 reps
↳ Face Pulls | 3 sets of 20 reps

Saturday: Lower Body (Legs – Squat)
– Squats | 4 Sets -> 10, 8, 6, 4
– Strait Leg Deadlifts | 3 Sets of 8-10 reps
↱ Leg Extensions | 2 Sets of 15-20 reps
| Leg Press | 3 sets of 20 reps
↳ Seated Calf Raises | 4 sets of 10-15 reps

Sunday: Off / Rest

*Note: The last three movements at the end of the workout can be done as a Super-Set / Giant-Set / Circuit if you would like (speeds up the workout and adds more conditioning). Advanced trainees may also perform drop sets on these three movements, so each set would become 2-3 drop sets which also provides more overall volume and intensity.

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 )

Twitter picture

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

Facebook photo

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

Google+ photo

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

Connecting to %s