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Workout Summary
Download WorkoutWorkout Description
This is a muscle and strength building program for beginner and early intermediate lifters. It is designed to target all major and minor muscle groups, allowing you to maximize hypertrophy (the muscle building process) through the use of progressive resistance.
You will be training 3 days per week, resting at least one day in between sessions. Here is a sample schedule:
- Monday - Workout A
- Wednesday - Workout B
- Friday - Workout C
Workout Notes
How to work ramped 5x5 sets
The first 2 sets are "working warm up" sets. The weight you use for your warm up sets will be based upon the resistance used during your 3 working sets. Here is the set up:
- Set 1 - 60% x 5 reps
- Set 2 - 80% x 5 reps
- Sets 3-5 - 100% (working weight) x 5 reps
So if you are using 200 pounds as your working weight for sets 3, 4 and 5, your workout would look like this:
- Set 1 - 120 pounds (60%) x 5 reps
- Set 2 - 160 pounds (80%) x 5 reps
- Sets 3-5 - 200 pounds (working weight) x 5 reps
Ramped 3x5 sets for deadlifts
This is performed in the same way you worked your 5x5 ramped sets, but with only one working set:
- Set 1 - 60% x 5 reps
- Set 2 - 80% x 5 reps
- Sets 3Â - 100% (working weight) x 5 reps
Workout C - Ramped 3x5 squats
If your squat sets during Workout A felt manageable, try to add 5 pounds to your working set during Workout C. Here's how your Workout C squatting would look like:
- Set 1 - 60% x 5 reps
- Set 2 - 80% x 5 reps
- Sets 3Â - Workout A's working weight + 5 pounds x 5 reps
How much weight to use per set
For a given exercise, use the same weight for each set. When this amount of resistance feels manageable, add another 5-10 pounds to the bar. You want to focus on progression at all times, so when you are able to, load the bar.
Progression of weight drives gains. It is essential, and this program will not yield gains without it.
Rest between sets
For major lifts like squats, deadlifts, bench press, overhead press and barbell rows, rest about 2 minutes in between sets. You can use 60 to 90 seconds rest between sets for all other movements.
| Workout A | ||
|---|---|---|
| Fullbody Workout | ||
| Exercise | Sets | Reps |
| Squats (Ramped) | 5 | 5 |
| Bench Press (Ramped) | 5 | 5 |
| Barbell Row (Ramped) | 5 | 5 |
| Upright Row | 3 | 10 |
| Skullcrushers | 3 | 10 |
| Dumbbell Curls | 3 | 10 |
| Leg Curls | 3 | 12-15 |
| Ab Wheel Roll Out | 3 | 10-15 |
| Workout B | ||
|---|---|---|
| Fullbody Workout | ||
| Exercise | Sets | Reps |
| Deadlifts (Ramped) | 3 | 5 |
| Romanian Deadlift | 2 | 8-12 |
| Seated Overhead Press | 3 | 8-10 |
| Pull Ups or Inverted Rows | 3 | 10-15 |
| Dips | 3 | 10-20 |
| Barbell Shrugs | 3 | 10 |
| Standing or Seated Calf Raise | 3 | 12-15 |
| Plank | 3 | 60 seconds |
| Workout C | ||
|---|---|---|
| Fullbody Workout | ||
| Exercise | Sets | Reps |
| Squats (Ramped) | 3 | 5 |
| Squats | 1 | 20 |
| Incline Dumbbell Bench Press | 3 | 10 |
| One Arm Dumbbell Row | 3 | 10-15 |
| Seated Arnold Press | 3 | 10-15 |
| Cable Tricep Extensions | 3 | 10 |
| Barbell Curls | 3 | 10 |
| Leg Curls | 3 | 12-15 |
| Ab Wheel Roll Out | 3 | 10-15 |
73 Comments+ Post Comment
Hey , what if the gym is too crowded and i'm not able to do the bench press nor squat in the beginning? can i do the others and do them at last since the gym is crowded? please reply fast gonna start this workout tmr! thanks!
Hi Sohaib,
You can alter the order of your exercises based on the availability of gym equipment. If you find yourself nearing the end of your workout and you still haven't performed an exercise, simply perform another variation using equipment that is available.
Hope this helps!
I just started lifting and been doing this routine for 2 weeks so far. Can I substitute squats in Routine C with Hex Bar deadlifts? I'm more comfortable lifting heavier weights with the hex since I'm still perfecting my squat form.
Hi Randall,
Absolutely! The hex bar is an excellent exercise and very beneficial, especially if you have faulty movement patterns during the squat. Utilize it until you are comfortable performing squats.
Hope this helps!
What is ramped approach ?
Hi Chris,
It's the weight you used on each set. It's based on percentages off your 1RM, with the lower percentages coming early in the set to serve as a warm up.
The exact percentages with examples are laid out within the article if you are interested. They are under the "workout notes" subheader.
Hope this helps!
How much time should I be resting between individual exercises (not sets)? I've been giving myself 3-5 minutes. Should I move on to the next workout only when I'm ready or should I force myself once an alotted rest time is over?
Hi Phuc,
For sets with 5 reps rest 3-5 minutes. For sets with 8+ reps rest for 30-90 seconds.
Hope this helps!
Hi Phuc,
Protein needs will vary from person to person. I think you'll find this article extremely helpful: https://www.muscleandstrength.com/articles/how-much-protein-post-workout
Hope this helps!
When I don't have time for meat, I take shakes with 25g of protein. What amount of protein should I be taking after this routine?
Workout C has two squat excercises. During the second one that says 1 set of 20 reps am I supposed to use the working weight from the first one, or just body weight?
Hi Kaleb,
The first few sets of squats are going to be using the RAMPED approach. The last set is more of a burn out set. So you'll strip the weight and use an amount you can perform 20 reps with.
Hope this helps!
what should be done on the day of rest?can hav small jogs/cardio?
Hi Hareesh,
Definitely, some light cardio on your rest days would be beneficial to helping you recover from your workouts and burn calories on your days away from the gym.
Thx for all the info, i can definitely work with that.
One question though, what does "ramped" mean, rush or something like that?
Grtz.
Donnie,
It's the weight you used on each set. It's based on percentages off your 1RM, with the lower percentages coming early in the set to serve as a warm up.
The exact percentages with examples are laid out within the article if you are interested. They are under the "workout notes" subheader.
Hope this helps!
Hello,
Good job about this kind of workout because in my opinion it gives much better results instead of split.
My question is-is it ok to work other sets than ramped 5x5 instead of 3x10 or 3x12.I just found so many benefitial to work 5x5 arms,millitary press,dips,pull ups,upright row...I hope this modification will not change the purpose of this workout
regards
Looks like a solid routine. Just finished week 1, will post results every 5 weeks.
Hello, I'm currently on a 3 day mass-building body part split. I'm looking to cut in the summer (June). Is this routine good for cutting? I was sidelined with a wrist injury from a car accident when i attempted to start my cut this year and was using this routine which i enjoyed. Can it also be used by an experienced lifter looking to tone up for definition?
This is an old thread i know, ive done this routine for 4 weeks now and i love it, defo seeing gains in strength and size. I have a question, it wouldn't do any harm doing cardio and extra ab work on the days off would it?
I have been on this workout with awesome results for the past 7 weeks and have been adding HIIT cardio and abs on off days. As long as you keep your calories up you shouldn't notice any less gains.
Nice! Thanks man.
Hi Peter! To answer your question, there wouldn't be any hard in adding a session or two of cardio or abs (which can be trained everyday by the way, just watch your volume and no needed additional weights to your ab training is necessary, it's all about getting maximum tension/contraction) to your strength training regimen at all. But, you've got to ask yourself WHY would you want to add CARDIO if you're increasing in strength and gains?? I'm a big believer in doing the most only what is necessary to get the most optimal results. Here's the short version of the story: Cardio for FAT LOSS (if this is your goal) is good to have, BUT, NOT NECESSARY! I weighed 265lbs seven years ago and dropped the fat, put on lots of muscle by just DIET & STRENGTH TRAINING ALONE. NO CARDIO NEEDED!
Hey Peter, I thought you should know that I am not a man, I am a woman who is a Body Builder. I hope you won't take offense that I am a female giving you some information I thought you might appreciate/use. Take good care my friend....
Hi May, I guess the idea of me doing cardio is for general stamina, although saying that I am quite a lean guy (6'4" and 92kgs) so I won't be doing too much cardio because I wanna get my size up.
Thanks for your advice and no, it doesn't bother me at all that your female :-)
Hi. I'm looking to build muscle and get my chest bigger, if anyone has a workout plan please let me know of any good ones that work
You got this!!!!
Hey Steve I been working out for about six months with some weeks off in between. I been doing back, chest and legs by itself then I do arms in one day. I am barely seeing results in size and gains on the bench. When I workout back muscles I also do deadlift. I would like to try this exercise but I'm concerned about not gaining muscles in NY arms since this workout doesn't contain much arm workout. Can I also do exercises like close grip bench press, tricep pulldowns, forearms and other bicep exercises with this workout? If possible maybe duo these on a fourth day?
Is this a good workout for Mass? And for teenagers?
Had to stop working out for a few months and just getting back into it. I'd like to start this routine. My question is, should I "lightly" workout for a week or two and then determine what my working weight is? Or maybe a better question is what is the best way to determine your working weight?
My goal is not to hurt myself by doing too much. Thanks in advance to any replies!
How many weeks should i be doing this for?
I would like to add Hip Thrusters to this routine. I would like some advise please. Where should I add them, and should I use them as a substitute for something else?
Thanks For the help
Roy
Does anyone that has done this program have any pictures of their results
Has anyone tried this and have good results? If so do you have pictures of your results?
Question to Steve:How long dose this program run ? And after this program with wich program shoud i go on
Would it be bad to do this routine and go on runs on my off days
Nothing for chest on workout B?
The dips are chest dips (links to Chest Dips page).
Can we split the workout for 5 days instead?
Thanks a lot! These are some great tips.
At 48 can I still get a big muscle mass?
You mention 'working weight', what percentage of 1RM is that and are the none ramped exercises all at working weight?
Where does it say how much wieght we should be using?
Hi i would like to know if you can add a 4th day to this routine
Question for Steve,
How would you mix in HIIT and LISS into this workout?
I want to ask you something Steve. On Workout C, is the weight for 3-rep Squat going to be the same with 20-rep Squat? I am really curious about it.
with dips exercise has you working your chest, with the inverter rows you work the bicep.
Hi! I was wondering a couple of things about the workout B. Why is there no chest or bicep work and why is there two different shoulder exercises?
Wow, this is GREAT, Steve! Finally, something for us 'newbies' just getting into the Strength/Body Building Game! I like the 3 Day, Total Body Split myself and have been at it for a month now but, really didn't know how to put a routine together that was safe/sensible. I appreciate you taking the time to craft & publish this routine. God Willing, I plan on starting this routine on Monday. Thanks so much, Steve! YOU RAWK!!
Question for Steve,
How would you mix in HIIT and LISS into this workout?