Simple Routine for Overall Growth

[SemperFi]

Originally posted by me under the username Occam’s Razor on another forum

Below you will find a very simple 2 workout routine for system wide growth. It is a good beginning/intermediate routine or for someone who has been away from the gym for a period of time. It can even be used as a bridge for whatever reason. I cannot take credit for the layout. I have used it in the past when my career kept me away from the gym for several weeks at a time to simply get me back in the shape I needed to be to properly and responsibly push harder for maximum results. I have a lot of confidence in this split and I hope it helps someone sometime.

If you have any comments, opinions or ideas for improvement please offer it up.

1. The plan is 6 weeks long
2. Two workouts rotated throughout the weeks
3. Three workout per week with rest days in between each workout
4. One day a week is committed to cardio and stretching exercises

Workout #1

• Bench Press – 3-4 warm-up sets, then 3 sets of 8-10 reps
• Squat – 3-4 warm-up sets, then 1 set of 20 reps
• Seated Cable Rows– 2-3 warm-up sets, then 3 sets of 12 reps
• Curl (any) – 2 warm-up sets, then 2 sets of 12 reps

Workout #2

• Incline Bench Press – 3-4 warm-up sets, then 3 sets for a total of 50 reps using the same weight. Once you are able to achieve 50 reps increase weight on the next workout. i.e… 225x25, 225x15, 225x10
• Squat – 3-4 warm-up sets, then 1 set of 20 reps
• Pull up – 50 total reps in as few sets as possible. If you can’t do a lot of pull-ups then your are missing a huge strength building exercise. GET STRONGER!
• Dip – 5 sets of 10 reps, using additional weight as needed.

You see that squats are part of each workout. Most of us will agree that the squat is one of the best exercises for systemic growth. There is a lot of science behind the concept and without going into greater detail individual muscle groups grow more efficiently when the entire body reaches a hypertrophy state.

1. Ensure that you do not try and kill yourself. The goal of this split is to just do enough so that you are not to sore to train the proceeding workout. One day rest is sufficient and you don’t want to miss a single workout because you are washed out and can’t squat. By week two you should be prepared to add sufficient weight to your squats and at the same time increasing your intensity.
2. Use progressive overload and/or TUT for all other exercises. Always look to add weight or time wherever and whenever you can.
3. By week 6 you should be really pushing yourself to get in 20 reps on your squat. My week 6 goal on squats is to push towards complete failure as safely as possible minus 1 rep while also achieving a 6 week PR for those 20 reps.
4. DO NOT attempt this split in a calorie deficit. This is a plan designed around the idea of build strength, size and help push through a plateau. None of these can be achieved if you are not getting in the calories needed to support those goals.
5. After 6 weeks you are ready for a deload week or a full week of rest.

NOTE- Seated leg presses can be substituted for squats based on your situation.

 

[paramexer]

is it not inhumane to bench before squats

 

[KodiakGrrl]

squats before benching is suicide …

 

[KodiakGrrl]

Horribly glad I powerlift