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Workout Programming

workout program for muscle gain

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dajajey759
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40 views

Workout Programming

workout program for muscle gain

Uploaded by

dajajey759
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Previous Programs & Split

20-Nov-23

Dropped David Laid's DUP on Week 4


Reasons: 1. Felt soreness in lower back sometimes, mostly while doing squats and SLDL
2. Volume was TOO HIGH, workouts were taking more than 2 hours especially pull days. Basically I hate
3. Bench only once a week, Deadlifts twice a week and around 20-25 sets of deadlifts including SLDL &
4. Didn't enjoy the program at all

Likes: 1. Learned programming a little


2. Learned the importance of volume and intensity, learned how to balance them both
3. Like the concept of DUP

New Split will be a 4 Day Split with 5 day being a rest day if needed (same as before doing DUP Program with some c

Day 1 Chest, Side Delts, Front Delts Z


Day 2 Back, Rear Delts, Traps, Lower Back R
Day 3 Arms, Side Delts, Forearms E
Day 4 Legs, Rear Delts :(

Forearms will be done 3 times a week with a day being with arms
A little bit of forearms and rear delts will be done before chest as well, pushing movements feel more stable that wa

Main Focus: 1. Strong Bench


2. Get Big
3. At the end start a cut and main gain from then on, expected time for cut; late feb or early march

IMP Rep Ranges for Bench, Squat & Deadlifts will be:

Cycle: Day 1-4 rest if necessary Day 1-4 8 Days to finish split

Cycle 1 Bench 1 Rep Max Squat 5 Rep Max Deadlift 5 Rep Max (Second Session
Cycle 2 Bench 3 Rep Max Squat 1 Rep Max Deadlift 3 Rep Max (Second Session
Cycle 3 Bench 5 Rep Max Squat 3 Rep Max Deadlift 1 Rep Max (Second Session

Deadlifts Frequency might change based on recovery


Second Chest sessions will have DB Bench Press as main movement, Second Leg Day will have Hack Sq
Arms Day will have Dips as the compound movement, if recovry hinders than it will either be removed
Exercise Selection:
2 Pressing Movement (Chest) , 1 Fly Movement, 1 Pressing Movement (Shoulder), Lateral Raises with D
Z Main movement will be Bench Press, others are not fixed but preferred ones are Pec Dec Flys, Incline D

Session 1 BB Bench Warm Up


Rep Maxes
4x4, 4x8, 4x12 sets will decrease later in the program

Pec Dec Fly 3x12-15


DB Incline 3x6-10

Lateral Raises4x12-15 Will be dropsets till failuire

DB Shoulder P3x8-12

Session 2 BB Bench will get replaced with DB Bench Press, rest is same

R Session 1 Rope Pullovers 1 set for warm up

Pull Ups 15 Reps


Lat Pull Down4x8-10
T Bar Rows 3x10
Seated Rowin3x10

Face Pulls 3x15

Shrugs (Any V3x10-15

Hyper Extens3x20-25 or BB Rows if I feel like it

Session 2 Deadlifts Warm Up


Rep Maxes
4x10, 4x6, 4x2 sets will decrease later in the program

Rest is same

E Session 1 Dips 3 sets till failure Both sessions are same


Cable Curls 3x10-15
Tricep Pushd 3x10-12
Preacher Curl3x10-15
Incline Skull 3x15
Hammer Curl3x10-12
Single Arm 3x10-15

Session 2 Cable Curls - Standing DB/BB Curls


Tricep Pushdown Rope
Incline Skull Crusher - Double Arm with Cables
Hammer Curls with Cables
Single Arm - Cable Kickback

:( Session 1 BB Squats Warm UP


Rep Maxes
4x12, 4x4, 4x8

RDL's 3x12

Leg Extention3x10-12

Leg Curls 3x10-12

Calf Raises 3x15-20

Patella Raises3x20-25

Session 2 Hack Squats 3x6-10

SLDL 3x12

Lunges 3x10

rest is same
specially pull days. Basically I hate PPL even more now
sets of deadlifts including SLDL & RDL

alance them both

e doing DUP Program with some changes)

vements feel more stable that way

or cut; late feb or early march

adlift 5 Rep Max (Second Session)


adlift 3 Rep Max (Second Session)
adlift 1 Rep Max (Second Session)

Second Leg Day will have Hack Squat as main movement


ers than it will either be removed or it's frequency will be changed
nt (Shoulder), Lateral Raises with DB or Leaning Cable Raises
ed ones are Pec Dec Flys, Incline DB or Smith, Seated Shoulder Press DB, Smith or Machine.

se later in the program

s till failuire

se later in the program

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