LiftHeavy123
New member
I've been trying to lose some bf. I'm 6'1 204 12-13% bf now. I'm eatting really clean. Next time I bulk I'm going to do it much cleaner than the last time. I put on 20 pounds during my last bulk. I reached 211 but I had put on quite a bit of fat. It was all in my stomach too. Tell me what you think of this workout plan. My short term goal is to stay above 200 lbs, drop some more bf and stay around 10-11% bf for summer. Then I want to bulk another 20 lbs starting around late August. My long term goal is to reach 220 with less than 15% bf.
3 day a week plan
Workout 1
Squats heavy 3x5
Bench press 3x5
Bent over rows 3x5
Chins to failure
Dips to failure
Workout 2
Deadlifts 3x5
Squats light 1x20
Incline Dumbbell Press 3x15
Chins to failure
Dips to failure
These are working sets. This does not include warm up sets.
If I ever feel like I need an extra day off I take it.
3 day a week plan
Workout 1
Squats heavy 3x5
Bench press 3x5
Bent over rows 3x5
Chins to failure
Dips to failure
Workout 2
Deadlifts 3x5
Squats light 1x20
Incline Dumbbell Press 3x15
Chins to failure
Dips to failure
These are working sets. This does not include warm up sets.
If I ever feel like I need an extra day off I take it.

Please Scroll Down to See Forums Below 









