Hey guys,
Sorry for late reply but have been busy. My goal is to add 4 kg of lean muscle in 12 weeks and keep bf the same. . I am now 77 kg 13bf. I am hoping to drop bf a little bit during next 4 weeks before next cycle - aiming at 11% bf but not sure I can do in 4 weeks - maybe 1 % drop will be more realistic.
I am posting here 2 programmes I usually have good results. The first one is the one I'm doing now pre steroids . It is a low frequency medium volume high intensity aimed at strength gains. The second programme is a low volume high frequency programme. This will be the programme I ll be doing under steroids for the first 4 weeks. Following that I am planning a more standard programme with 5 days training with medium volume for chest specialisation.
Strength programme with wave loading and extended eccentric . Weight is increased from wave 1 to wave 2 and across reps. 4 days training 2 in 1 /2 day off
Day 1
-----------
A1. Standing military press why are you hitting front shoulders on back day? Doing so will greatly compromise your chest workout. Do front and side shoulders on chest day, after chest. This will be a fairly high volume workout, but gear will allow you to maximize intensity.
Wave 1
1x7
1x5
1x3 I would keep reps higher, at least 5
wave 2
1x7
1x5
1x3
A2 eccentric wide grip pull ups
4x2 (2o sec negative)
B1 lateral raises 4x6 Why are you pre-exhusting side/rear delts before back? Moves rear delts to back day, and front/side to chest workout day
B2 bent over row 4x10 Start back w/ this movement. 2 warm ups. Then 3 working sets (busting your ass w/ as much intensity as possible). Off gear do 2 working sets.
B3 wide grip upright row 4x10
Move these to the end of chest day. C1 incline tricep kickback
C2 incline ez skull crushers
C3 flat ez skull crushers
Day2
A1 Leg press
Wave 1 Keep reps a bit higher for these leg exercises. More importantly, you should do squats (barbell, not dumbbell) and deadlifts, lunges, and then leg press, leg curls.
1x7
1x5
1x3
Wave2
1x7
1x5
1x3
B. drumbell squats
4x2 (20 sec negative)
C1 leg extension 4x10
C2seated calf press 4x10 Do calves on a different day, you should be 100% wiped out if training upper legs correctly.
C3 static lunges 4x10 move to upper leg day
D1 narrow calf raises 4x10
D2 wide calf raises 4x10
D3 toes in calf raises 4x10
D4 goes out calf raises 4x10
Day 3
A1 flat dumbbell press
Wave 1
1x7
1x5
1x3
Wave 2
1x7
1x5
1x3
A2. Supported rows Why are you doing back here, but pull ups another day? Put them all together.
4x2(20 sec negative )
B1 neutral grip chest flys 4x8
B2 bent over dumbbell rows 4x8
B3 incline db chest press 4x8
C1 reverse grip barbell curls 4x8
C2 underhand grip barbell curls 4x8
C3 hammer curls. 4x8
Day 4
Lying leg curls move to leg day.
Wave 1
1x7
1x5
1x3
Wave 2
1x7
1x5
1x3
B. stiff legged dead lifts move up. I am not going to give any more advice, the main problem w/ your workout is grouping the correct exercises together, and doing more basic movements, less isolation movements.
4x2 (20 sec negative)
C1 seated leg curl 4x8
C2 weighted glute bridges 4x8
C3 hips up lying leg curl 4x8
D abs
Calendar
Day1-day2- off-day3-day4-off-off
----------------------------------------
High frequency programme . 7 days in 3 days off
Day 1
A lying 1 leg curl 4x10
B lying 2 leg curl 4x6-6-6
C leg press 4x20
D1. 1 arm drumbell side leaning lat raises 3x15
D2 seated dumbbell lateral raise 3x10
E 1 arm bent over cable lat raises 3x10 (last set to failure)
Day2
A1. 1 arm cable row 4x20
A2. 1 arm dumbbell row 4x8
B revise grip pull down 3x12
C overhand bent over row 3x12
D1 close grip push-up 3x20
D2 wide grip press down 3x15
D3 parallel bar dips 3x10
Day 3
A 1 leg leg press 4x20
B barbell squat 4x12
C alt stationary lunges 3x12
D seated calf raises 3x8-8-8-8
E standing calf raises 3x10-10-10-10
Day4
A flat barbell press 4x15
B incline dumbbell press 4x8
C1 flat dumbbell flys
C2 weighted push-up 3x25
D. Seated supinating dumbbell curls 3x15
E1 reverse grip barbell curls 3x12
E2 barbell preacher curls 3x12
Day 5
A1 bent over dumbbell lat raises 3x10
A2 seated front dumbbell raises 3x8
B seated dumbbell presses 5x8
C cross cable extensions
D lying cable skull crushers
E overhead rope extension
Day 6
A lying 2 leg curl 5x8 (last set to failure)
B front squat 4x15
C stiff leg deadlift
D leg press 3x25
E weighted walking lunges. 2x20
Day 7
A flat dumbbell Ben h press 4x10
B supported T bar rows 3x8-8-8
C1 decline dumbbell press 3x15
C2 underhand machine rows 3x25
C3 back extension 3x15
D standing barbell curl 4x10
E machine curl 3x12
F 2 arm cable curl 2x20
Calendar
Day1/day2/day3/day4/day5/day6/day7/off/off/off
