Add a bit of variety into your workout routine by just using the big compound movements. This workout using compound exercises only. Compound exercises are movements that require more than 1 joint and more than 1 muscle group.
Compound exercises are the biggest muscle builders. Cycle this workout into your normal routine to add some variety. There are also a more compounds that I didn't add, so swap things up!
Daily Workout Schedule:
| Tuesday - Legs & Abs |
Legs
|
| Exercise |
Sets |
Reps |
| Deep Squats |
4 |
12,10,8,6 |
| Stiff Legged Deadlifts |
4 |
12,10,8,6 |
| Dumbbell Lunges |
4 |
8 each leg |
| Abs |
| Exercise |
Sets |
Reps |
Lying Floor Leg Raise With Crunch
|
5 |
20 |
Workout Notes:
|
Increase weight on each set of squats and deadlifts
Crunch: Lay on the floor, holding a small weight above your head. Bring your legs and arms up until they almost touch. Slowly lower down to 1 inch of the floor |
Wednesday: Rest Day
| Thursday - Back & Biceps |
Back
|
| Exercise |
Sets |
Reps |
| Wide Grip Pullup |
4 |
12 |
| Chin Ups |
4 |
10 |
| Bent Over Barbell Rows |
4 |
12 |
| Cable row |
4 |
10 |
Workout Notes:
|
If you can't complete all the reps for pullups, complete the set with negatives (jump up and lower yourself down slowly).
If you can not do pullups, use lat pull down.
All these exercises work the biceps and back. |
Saturday and Sunday: Rest Days
Got Something To Say? Post Your Comments Below
What would the rest periods be between sets/exercises?
About 2 minutes in between sets.
What would the rest periods be between sets/exercises?
I've been working out for approx. 9 months and lost 36 pounds. I started out at 180 pounds-5'4" now @ 144 pounds, 40 years old in the best shape of my life.lots of cardio (2 x daily) and light weight routine. I needed a change, and started this routine 2 weeks ago. WOW! i feel like i just started all over again. Muscles that i didnt even know i had hurt like hell! I am looking to put 10-15 pounds of muscle on. still doing cardio (HIIT off days, low intensity after workout)and eating 5-6 times a day lots of protein. any suggestions on how to accomplish my goal with putting on lean muscle mass. i cant afford to go back to the tailor with my whole wardrobe again!
thx in advance.
Hi Heloguy,
To gain muscle you'll need to start eating to gain weight. I would recommend eating at least 300 to 500 daily calories more then it takes to maintain your weight. You will also want to eat at least 30 to 40 grams of protein every 2.5 to 3 hours. In the weight room you will need to start focusing on progressing. Never waste a set, always pushing for more reps and weight.
Thanks Steve. I appreciate the advice. Keep up the good work!
Thanks and best of luck!
I agree with Steve. You do need to eat to gain muscle.
To gain mass, eat roughly 18-20 calories per pound of bodyweight. You can go higher, but unless you are steroid-enhanced, the body can only grow so much in a given time -- so, the extra calories, very well, store to fat.
*Eat roughly 1-1.5 grams of lean protein per pound of bodyweight.
*Eat roughly 2-3 grams of good carbs per pound of bodyweight (keeping fast carbs strictly @ breakfast and *post-workout).
*Eat roughly .5 grams of healthy fats per pound of bodyweight.
*Eat every 2-3 hours, spaced out over a day. Include both a pre and post workout meal: pre could be some fruit and a scoop of whey, post could be 40 grams of sugar + two scoops of whey.
*Include at least 3 whole eggs in your diet, per day. Also be sure to include Flaxseed Oil or Fish Oil in your diet, for the Omega fats. This will help keep your hormone levels ample for building.
Be sure to workout 4-5 days a week, only performing cardio AFTER your weights. Keep reps in the 8-10 range (i.e., failing between 8-10 reps) with about 3-4 sets per exercise, at 20 sets per major muscle groups, and 15 sets for smaller muscle groups.
Get plenty of rest (8-9 hours a night), w/ a light nap during the day (if you can manage in your schedule).
With all of this in mind + the drive to do it, you will grow. Simple as that. Most people fail either in the dedication department (consistency) or in the diet department. Training hard is, statistically, common (for those who want to grow). Without consistency, diet, and training in check -- you won't grow.
Good luck!
Cory
SOURCE: I am a bodybuilder.
You need to stay away from sugars especially at night. Make sure you eat lean at night like chicken breast and broccoli. The reason is b/c when you eat sugars, your body produces insulin to break down the sugars. Insulin and HGH do not coexist. HGH is produced by your body and in absence of insulin it produces even more. HGH plays an intricate role in building muscle. So if you eat sugars at night you can work out as much as you want, but you will just be spinning wheels. You need sugars, just eat slow digesting ones.
I have been doing this workout for about 3 weeks now. My question is how long do i continue before i have to change it up. I know that once i start gains in what i can lift i just keep going up. But how long before i should change the routine. Few months?
Hi David,
You can use it for 8 to 12 weeks, or as long as you are experiencing results.
I've been on this workout for about 4 weeks and don't seem to be losing anyweight around my gutt, although I am getting stronger. Is there anything i can do diffrently, but still continue to get stronger?
Sam
Hi Sam,
Here is an article that will help:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
I use this workout mainly as my core and I mix in some isolation and cardio as and when needed. great work out does what it says on the tin. The Tuesday one makes me sweat buckets at the gym..Would recommend it...
im looking to loose weight, my current weight is 192lbs and my target is 170lbs does this workout can help me reach my goal or it will make me gain more?
Hi Mit,
When training hard, diet will determine whether you gain muscle, or lose fat. Here are some articles to help you lose some weight without losing muscle:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Steve,
Currently I am on the 3 day begginers workout. Would switching to this be "down grading" my workout?
Hi Josh,
Not at all. This is a very effective workout approach.
This workout is awsome! It fits my schedule just right! I started it last week after i had lost 30 lbs on the Body by Vi Challenge! Exercising has never been so much easier! i do have a question: Will this workout help me reach a 12 week goal to become leaner and possibly gain 10lbs of solid lean muscle?
Hi Randy,
Congrats on the weight loss! This workout is a great choice for adding muscle. 10 Pounds of muscle would be an amazing accomplishment. Most men can gain about 15 pounds during their first year of intense training. Focus on diet and pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
As far as diet, make sure you focus on a proper muscle building style eating plan:
https://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-m...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
hey steve! Thanks for the information! Im trying my absolute best with this workout! Thanks again!
the 4 back exercises that are shown here.. are those enough to stimulate muscle growth for biceps
Hi Shivang,
Chinups strongly tax the biceps, a bit more directly then the other compound lifts. To answer your question, yes, in general a quality amount of back exercises will stimulate muscle growth. Many of the bodybuilders from past years didn't perform an excessive amount of direct sets for biceps and they achieved very large arms.
G'day Steve,
With the Shoulder day will the traps be stimulated enough with the Upright Row? if so can I replace the Shrugs with Rear Cable Delt row?
Also can I take away the Chin Ups and add Ez Barbell curls for direct bicep work?
Hi Jason,
Traps will primarily be stimulated with shrugs and overhead press, and with upright rows as well. I might suggest dropping the number of sets you do for shrugs and upright rows, and adding in a few sets of rear cable delt rows.
And yes, you can drop chin ups and add ez bar curls.
what about cardio?
Hi Hsiang,
You can perform cardio 3 to 4 times per week, post workout for overall health.
but for how long do you cardio after a workout? and what kind of cardio... some people say it's best to keep weight training and cardio seperate.. is that true?
Hi Tony,
Many, many lifters do cardio after weight training. It's actually quite common. I would limit it to 20 to 30 minutes per session if you are trying to build muscle.
Sweet as.
Cheers for the reply.
Is there a alternate workout for chin ups/ pull ups? I'm on the heavy side. 6'4 310 lbs
Hi Eric,
You could perform lat pull downs and one arm dumbbell rows.
Hi, I just started this program two weeks ago, I'm excited since it is the first time I take workout seriously, I always use to play tennis or run tough , I'm also eating healthy to support the workout and taking whey protein after working on the gym.
This week while doing the stiff legged deadlifts I got a pain on the back's bottom, is it normal? or it shouldn't hurt in that area ? It is not a heavy pain, it's just like soreness, but I'm afraid I may be mistreating my back.
Thanks,
Diego
Hi Diego,
If it's just muscle soreness, that's ok. If it's a sharp pain, please consult your doctor.
Is there a workout to replace stiff legged deadlift?
Hi Brian,
You could insert leg curls, but that is not a compound lift. What issue are you having with stiff leg deadlifts?
I have a lower back pain and that workout makes it worse! Is there another workout to do with the leg curls?
Hi Brian,
Without knowing more about the nature of your lower back injury I would be hesitant to suggest any alternatives.
Steve,
So if diet isn't going to happen- of course many will argue that diet control can always happen so I say isn't going to happen rather than can't happen- what is the best way to maximize fat cutting and muscle gain.
I have progressively increased my work out from 1-2 times a week to 3 on 1 off now over the last 6 months and am fighting the 30 lbs that I have gained since I finished law school and started a sit down job.
I have cut back on the sugar drinks and deserts but not eliminated them (won't do) and have always had a diet which is naturally high in protein, starches but also fiber. Meanwhile I take a range of vitamins to supplement what I miss by not eating much in the way of vegetables.
I initially lost 10 lbs, but to hit my ideal undergrad weight still need 30 more pounds. I seem to be holding steady in the last two months despite vigorous increase in my weight training. I have lost some waist size but weight has remained the same.
Am I just doomed if I won't micro manage my diet? (or can't spend more than 1 hour per day working out)
Hi Sean,
If you want to maximize your results you need to know exactly what you're putting into your body and if your body is responding. Anything less than this produces less than optimal results.
Hey, if I am to swap the workout, and add my own specific excercises, would it still be effective? for example, instead of doing military press, to do bench press which can be equally as effective with regards to stimulating testosterone?
Hi AJ,
The bench press is not an equal swap for the military press. The primary focus is on different muscle groups. Swapping exercises can be ok, but these must be equal swaps.
Hey Steve, I have been doing compound exercises and isolating exercises for 5 months now...I have gained 10-12 lbs, with just whey protein and 2-3meals a day. Just 1 week ago I incorporated intense cardio workouts into my week and I know that is gonna be burning up plenty of calories and I am already way to skinny.I know that nutrition is 50%+ of bodybuilding so I was wondering if you know of any good articles/websites or even advice that could help me eat the right food to build some serious mass.
Hi George,
These will help:
https://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-m...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Steve or someone please help me I've been working out since April I started at 272lbs I'm now 204 my goal is 150 I've been stuc in between 200 and 210 for 3 months straight When I first started working out I was running everyday with a sweat suit on 2-3 miles within the three months I lost 30lbs then I hit a plateu and I was stuck there for 3 weeks. and that's when I started doing my research I found out that you need to switch your workouts up every 8 to 12 weeks. So I did that I stopped running everyday and started to run every other day and switched up my workout routine o I forgot to mention I was starving myself and that was a big no no on my part. Then once I did that I started losing weight again after 2 months of that routine I hit another plateu and I wasn't understanding why when I was switching my routines up every week keeping my body guessing. then that's when I stumbled across HIIT I did that for a couple of weeks and broke the plateu again but in the process of HIIT I got injured so I took a couple of weeks off so in doing that I made sure my diet... meal plan was good and I maintained the 210 for the weeks I was off. now that I've started back working out I can't break this plateu I'm at now. So I've turned to supplements and there not helping either. I just don't no what to do I'm getting frustrated especially now that my meal plan is good and my drive to workout hasn't changed I just look in the mirror and get discouraged...... someone please help me wit some advice.
Hi JR,
First, congrats on your dedication and weight loss. First off, the workout end of things isn't going to matter much. Changing routines frequently won't weight loss as much as diet. I need to ask several questions:
1) How many calories and grams of protein are you eating each day?
2) Are you purposely avoiding anything like carbs and fat?
3) Do you allow yourself a "refeed" meal each week where you get to eat a bit more?
4) Tell em about your daily meals....when and what do you generally eat?
5) When do you do cardio?
hi, planning on starting to use this workout soon - getting abit bored with stronglifts 5x5.this might be a bit of a stupid question but what constitues a rep for the alternate dumbell press?10 on each side or 5?
thanks
Hi Peter,
You do 10 reps for each side.
I've been doing your 4 day power/muscle/burn split for 10 weeks, and now I'm looking to do this to build more muscle and strength. Is this workout as effective? Compared to the other one, it looks pretty low key. I'm looking for a workout that I can do for another 8 to 10 weeks, is this a good one to do?
Hi Peter,
This is an effective workout. I would give it a try. As long as you are pushing yourself, you will make gains.
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