Workout Summary
Workout Description
Do you like to train a lot? Try This!
This is a template I came up with that has worked very well for me. It consists of training six days a week using short sessions with low rep ranges. This workout program has greatly improved my overall strength. I have put weight on all of my major lifts along with increasing overall strength. The program has a lot of variety in it so that you can constantly hit new personal records. It takes basis in a basic push/pull format with more variety and more frequent training sessions.
The key to this program is to track your weights on each of the exercises and make sure to add weight each time you do the exercise. These sessions are short so that your body can recover before the next workout. This workout will work for intermediate lifters that have a solid base to work off of. Variety is the key to any workout program, so you do not get bored.
If you love to train and want to train 6 days a week give this program a try. If you work hard and track your progress you will make some serious gains.
So, here it is:
| Monday | ||
|---|---|---|
| Monday | ||
| Exercise | Sets | Reps |
| Parallel Squats - Week 1 | 5-8 | 1 (Singles) |
| Parallel Squats - Week 2 | 5 | 5 |
| Half Squat From Bottom Position | 3-5 | 1 (Singles) |
| Quarter Squat From Bottom Position | 3-5 | 1 (Singles) |
| Speed Deadlifts | 5-8 | 1 (Singles) |
| Tuesday | ||
|---|---|---|
| Tuesday | ||
| Exercise | Sets | Reps |
| Bench Press - Week 1 | 5 | 5 |
| Bench Press - Week 2 | 5-8 | 1 (Singles) |
| Weighted Dips (Add weight when you can total 35) | 5 | Max |
| Chest Supported Rows | 5 | 5 |
| Barbell Curls (5x5 or 4x6) | 5 | 5 |
| Wednesday | ||
|---|---|---|
| Wednesday | ||
| Exercise | Sets | Reps |
| Speed Squats (50-60% of your Max) | 12 | 2 |
| Heavy Conventional Stance Deadlifts - Week 1 | 5 | 5 |
| Heavy Sumo Stance Deadlifts - Week 2 | 3-5 | 1 (Singles) |
| Notes: For deadlifts, use sets of 3 or 1 and work up to a new personal record. | ||
| Thursday | ||
|---|---|---|
| Thursday | ||
| Exercise | Sets | Reps |
| Power Clean | 5-8 | 1 (Singles) |
| Two Hand Snatch - Week 1 | 5-8 | 1 (Singles) |
| Single Arm Snatch - Week 2 | 3-5 | 1 (Singles) |
| Seated Dumbbell Press - Week 1 | 5 | 3-5 |
| Standing Military Press - Week 2 | 5 | 3-5 |
| Seated Behind The Neck Press - Week 3 | 5 | 3-5 |
| Bent Over Row - Week 1 (Any rep range can be used) | 5 | 5 |
| Yates Row - Week 2 (Any rep range can be used) | 5 | 5 |
| Friday | ||
|---|---|---|
| Friday | ||
| Exercise | Sets | Reps |
| ATG (Ass to Grass) Squats - Week 1 | 5-8 | 1 (Singles) |
| Front Squats - Week 2 | 5-8 | 1 (Singles) |
| Deficit Deadlifts | 5 | Low Reps |
| Saturday | ||
|---|---|---|
| Saturday | ||
| Exercise | Sets | Reps |
| Dumbbell Bench Press - Week 1 | 5 | 5 |
| Incline Bench Press - Week 2 | 5 | 3 |
| Pull Ups - Week 1 | Varies | 50 Total |
| Weighted Pull Ups - Week 2 | 5 | 5 |
| Reverse Grip Clean and Press | 5-8 | 1 (Singles) |
| Seated Military Press - Week 1 | 5 | 5 |
| Bottom Position Seated Military Press - Week 2 | 5-8 | 1 (Singles) |
Comments (64)
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Posted Sun, 08/08/2010 - 13:59
hey man thanks for the help, really helpfull and it builts really fast, if i need some tips ill write to you... bye
Posted Wed, 08/18/2010 - 02:46
i need a good work out to improve fighting.but would also like to see some muscle definition and maybe a little increased muscle size.but i dont want to do the 10000 calorie a day bulk routines.will this program allow me to gain strength,definition,a little size and also not have to have a huge calorie intake??
Posted Wed, 02/08/2012 - 12:22
The results you get depend 60% on diet, follow a high protein med carb and low fat diet i reccomend a 60/30/10
Posted Sun, 06/24/2012 - 08:02
If you're looking to get size why would you eat low fat? Your body needs fats. 50/30/20 works just fine. That's right I said it you only need 20% of daily calories from protein. For one carbs are you're energy making them the 50% and 30% has been shown to be the optimum fat intake for maximum test levels. Low fat diets lower your testosterone. If you were to take in 3300 calories a day, that being 500 calories higher than what's needed to maintain, you would be taking in 165 grams of protein. Which unless you can say you have more than 165lbs of muscle. You're doing just fine anywhere above there is just excessive. Never been a truer statement than too much of a good thing is bad...
Posted Tue, 04/03/2012 - 14:52
If you do not consume the enough of the right food then there is nothing to fuel your muscles which leave no results. eat like an animal and have the same work ethic;then you will gain strength,definition,a little size
Posted Wed, 08/18/2010 - 14:23
I think that this program would help with gaining size and strength. It is focused on overall strength, and includes a lot of explosive movements which will help your fighting. Then again if you are doing a lot of fight training you may want to cut back on this program a little bit. Fighters should focus on explosive movements like squat, powercleans and push press, to help hand speed and quickness.
If you want to put on some muscle you are going to have to eat a lot. You do not have to do a crazy bulk, just try to get 3500-4000 calories and see if there is any scale movement. If you are not gaining weight you are not gaining muscle, so just keep increasing total calories by 200 until the scale moves about a pound a week. This program will definitely help you gain size and strength if you are eating a good diet.
Posted Fri, 08/20/2010 - 18:17
Phew I was looking for something like this for when I come off my traditional bulk phase. I will be doing this looks like alot of fun! couple questions though if you dont mind.
1.Deficit Deadlift are what?
2.ATG Squat I would assume is a "low as you can go" squat?
3.Heavy conventional stance for DL is what?
4.Heavy Sumo DL??
5.Speed Deadlift with 1 rep, how does that work?
6.Half Squat From Bottom Position and Quarter Squat From Bottom Position?
Man this looks like mad fun I hope my questions help some others trying to do this :)
Posted Sat, 08/21/2010 - 14:24
1. A deficit deadlift is when you stand on a 2or 3 inch platform and perform your normal deadlift. The bar will be closer to the ground and these will help you if you struggle to get the bar moving.
2.You are correct, atg is as far down as you can go. You will probably need to start with lighter weights until you get the hang of it.
3. Conventional stance deadlift is when your feet are closer than shoulder width of directly at shoulder width and sumo deadlift is when your feet are wider. The sumo deadlift will work you legs more.
5. For speed deadlifts set up as you normally would and load the bar with about 50% of your one rep max. Then perform a deadlift as fast and explosively as you can. Do one rep, then take a short rest 30-45 seconds and do another rep. Do 8 singles with lighter weight and focus on explosive power.
6. Squats from the bottom position need to be done in a power rack. Set the safety pins so they are at the height of the bar when you are halfway to a parallel squat. Then put the bar on the safety pins, then get under the bar and stand up like a squat. The bar will begin from a dead stop and should improve any sticking points you have.
My suggestion would be to go on youtube and watch some videos of these movements before you try them all. I hope I answered your questions completely. Enjoy the workout, let me know how you like it.
Posted Sat, 08/21/2010 - 17:40
i have been working out for 2 years. This January i started taking whey protein, i take nitric oxide once a week i am 17 what other supplements should i take and when should i take them and how much
Posted Mon, 11/01/2010 - 20:41
to answer your question on what else you should take at age 17. i have been lifting for 10 years and have been competing in power lifting competitions for 4 years. To be honest with you at your age you really only need to up your calorie intake and kick up your protein intake. there are a lot of bogus supplements out there that if not taken the a T then they will not work as well as advertised. The best results and gains in both size and strength was from good dieting and protein intake. try using different types of proteins at different times of the day with different starches. this if taken the right way will for sure give you the best results no matter what your goal is. My recommendation is dymatize elite protein or optimum nutrition. both are some of the best proteins out there. good luck bro.
Posted Sat, 08/21/2010 - 19:52
Hi, I play Rugby so I need to gain muscle and get aloooooot faster. I only own a Weight Bench, Pull-up Bar, and Dumbells. Will this get me faster and stronger?
Posted Sun, 08/22/2010 - 11:40
This workout will definitely get you stronger and faster. I played rugby in college, so I have some experience. For rugby you need to focus on explosive movements like powercleans and snatches. Squats will help you with your speeds and I also suggest doing dynamic work like box jumps and plyometrics. To be a good rugby player you need to be a complete athlete so focus on strength training with heavy compounds like this program. But also allow yourself time to do speed workouts.
Posted Sun, 08/22/2010 - 00:45
You do not need any supplements. Food is your best choice, get on a good diet and set some goals for yourself. Then get in the gym and crush some weights. The only supplements I would suggest to you would be a multivitamin, whey protein, and fish oil. Creatine and nitric oxide supplements are not necessary at all, but if you feel they help then go ahead and take them.
Just remember food is more important than supplements.
Posted Fri, 08/27/2010 - 03:53
This might be a stupid question but I was just wondering what (singles) means? Or is it just clarifying to only do one? Also, what's the rest time if I'm doing 5-8 sets of 1 rep?
Posted Sat, 08/28/2010 - 16:24
Singles is just another way to say one rep. The rest time should be around 1 minute, rest should be somewhat limited but if you need more than a minute take a little extra.
Posted Fri, 09/03/2010 - 03:01
i want to know if strength program increase size as well as strength?
Posted Thu, 10/07/2010 - 16:04
This workout will definitely help with size. Usually if you are getting stronger you will also get bigger.
Posted Tue, 09/07/2010 - 21:24
How many weeks do you recomend we do this workout because i want to try to have a variety of workouts this off season.
very glad i found this workout it has all the lifts i wanted to do except core if u have any sugestions for core please share
Posted Thu, 10/07/2010 - 16:10
I would say that you need to do this program for at least 4-6 weeks. That is really the only way to find out if a program is working for you. Once you find a program that works for you, you should really stick to it for a while, about 6 months.
You should keep core workouts simple decline situps, leg raises, hyperextensions, and side bends should hit pretty much all the muscles of your core.
Posted Mon, 09/13/2010 - 04:07
Im am 5'11 and upper 180's lbs. for my size i consider my strength good with a one rep bench max of about 340. I am looking for a mass and strength routien in which I have the best chance to reach my goal of 200 lbs and a bench max close to 400... any suggestions
Posted Sat, 09/18/2010 - 10:55
what is the rest rate on this? is it the 2-4 mins of normal strength training?
Posted Thu, 10/07/2010 - 16:08
2 minutes would be a good rest time for this, however when you are doing singles you can shorten the rest time. I usually take between 1 and 2 minutes.
Posted Wed, 09/22/2010 - 07:07
Hello, thanks for this program, it's sound good for me, I just want to ask about (fat born day) I usually go to (cycling) two times in week, how can I manage that here ^^.....Regards
Posted Fri, 09/24/2010 - 22:36
i thought you were supposed to rest. Resting is when your muscles grow right? Well this has no rest so what should i do?
Posted Sun, 09/26/2010 - 13:15
You are right, rest is when your muscle grows, but that sort of rest is post-workout (getting some sleep) Rest within a workout is to give your muscles a chance to recover slightly, and psyche yourself up for the next set or next exercise. If only you made gains that quickly! Great workout by the way Jeremy!
Posted Fri, 10/01/2010 - 12:39
hey jeremy? whats a good diet i can go on to get back into shape from when i was in high school about 8 yrs ago? i know i was told by someone else that goes to a gym everyday i need to be intaking 245 grams of protein bc i weigh 160 lbs and its times 1.5 of my body wieght at the moment... but i need to know what i need to be focusing on for a strict diet.... thanks
Posted Thu, 10/07/2010 - 16:07
I think 245 grams of protein is a lot for you. I would just shoot for 1 gram of protein per pound of bodyweight so that would be 160 for you. Make sure to stick to good carbs like oats, and whole grain items. Also, eat plenty of vegetables, and you should be good.
I am not too serious about counting calories I just try to eat good stuff as often as I can.
Posted Tue, 10/26/2010 - 17:13
i have just been looking for a new training routine..i want to keep my power but i also want to enjoy training again. any suggestions?
Posted Fri, 10/29/2010 - 14:50
i have a little Question :
i wanna to improve my Strength without gain Size just strength
is this workout work for my goal ?
Posted Mon, 11/01/2010 - 20:51
no not at all for you this workout is made to make you get big and strong. you can do the same lifts that are in this workout just change the reps and sets from 3 sets and somewhere between 8 to 12 reps. anyhting with this kind of low reps with high percentage of your 1rm is going to add a lot of strength but with those kinds of strength gains there is going to be some mass gain with that as well. if you keep the reps higher nad the sets lower and shorten your rest time you will add some lean muscle mass and gain some strength as well.
Posted Wed, 11/03/2010 - 05:23
I'm just getting back into working out and getting in shape. I stumbled across this and was wondering will this help lose weight quick while get big and stronger at the same time? Also do you recommend the supplement jacked as well?
Posted Thu, 11/18/2010 - 12:59
quick question.. for the one and two arm snatches which should i use db, kettle bell, or bar
Posted Mon, 11/29/2010 - 11:03
Hey Jeremy! What do you recommend for the working man who can't dedicate a whole lot of time to the gym? I am 6'2", 254 lbs. and want to take the body mass that I already have and rip it up.
Posted Mon, 12/20/2010 - 06:21
Enlightening, shall follow your updates closely.
If I have any questions shall address them to you.
Regards
Posted Sat, 01/01/2011 - 17:55
Im a basketball player looking to put on at least 20 pounds by next season, is this workout routine good for it? if not can u link me to one that is? thanks
Posted Wed, 01/05/2011 - 19:02
I am a basketball player looking to put on 20 pounds before next season. Im looking to get quicker also. will this workout do what i need.
Posted Tue, 01/11/2011 - 11:53
I have a question: what's the purpose of clams and snatches and do they help build muscle mass?
Posted Wed, 01/12/2011 - 16:39
I meant to say cleans and would animal pak be a good multivitamin to use?
Posted Mon, 02/07/2011 - 14:26
Hi Melvin,
Animal Pak is a great choice.
Posted Sat, 01/29/2011 - 21:02
When i workout my legs i always include 80pound lunges but i hold a 80 pound dumbell to my chest like im holding a stone,and i do lunges like that, and my legts do not start hurting untill 2 or 4 days later and i can barely squat down because they are so sore. Is there any way i can prevent them from getting so sore?
Posted Fri, 02/04/2011 - 02:33
whats a good alternate for the snatches? and for the week 1's and week 2's do you just keep alternating those every week, like you do week 1's week 3 and week 2's week 4?
Posted Fri, 02/04/2011 - 02:37
oh and also what about cardio how much should you run a day?
Posted Sun, 02/27/2011 - 12:38
my max bench right now is 205 and i am just starting this workout. do you think i will make it to 250 without having to switch routines?
Posted Wed, 03/09/2011 - 19:07
Sounds great. i just wanna gain my strength. i had alot of strength before but after being with the flu for a couple weeks it made me feel like i lost everything. Im going to give this plan a go and see what it does for me. ps. high amount proteins are really good as well to increase strength!
Posted Sat, 03/12/2011 - 11:37
do circuit training increase your strength?
Posted Sat, 07/30/2011 - 19:37
Hi this is definatly my kind of workout, but how long are we looking at resting between sets? thanks.
Posted Sat, 09/17/2011 - 20:00
Cleans and snatchs required platforms to preform. Is this program worth pursing if I do not have access to this equipment? Are there alternative exercises that would be equally as effective?
Posted Wed, 11/23/2011 - 03:38
would it hurt to throw sum more exercises into it? lets say like lat pulldowns, tri n bi exercises.. leg extensions n leg curls.. etc!!
Posted Wed, 12/14/2011 - 14:45
Probably not, though the exercises you listed won't do much for strength.
Posted Fri, 01/06/2012 - 17:43
Hi,
Do I suppose to increase the weight in each set? and also what happens after the second week, do I get back to the same routine or exercise in week 1?
Also I just finished the german volume training, can I change to this one without problems? is this workout more difficult than the german volume training?
Thanks a lot for helping with the info because I am a little bit confused with the program.
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