Need some program advice...

[Sebass67]

I still need to split everything up into a 4 day a week workout. I am also doing running work on Tuesdays so i am thinking squat day will have to go after Tuesday after sprints. Otherwise i can also go Sunday Monday Wednesday Thursday for the split and give running its own day.

1.Chest
Incline Bbell Bench 5X5
Incline Dbell Bench 2X8
Bench press 2X8

2.Back
Deadlifts 5X5
Barbell Rows 2X8
Chins (can i throw these in...i can barely get 2 sets of 8 in, last time i weighed myself i was 257 pds, but i think they may still work for me...need an opinion)
Cleans?

3.Triceps
Skull Crushers 5X5
2 arm Tricep extensions 2X8
Dips w/ weight 2X8

4.Biceps (i may just do minimal work on them, maybe just a set or two per workout, or should they just have there own half day in the workout, will a couple sets of biceps hurt me at all on days when i do 2 other bodyparts?)
If i do do 5X5 on them then it will look like this.
Barbell Curls 5X5
Incline Bench Dbell curls 2X8
Hammer Curls 2X8

5.Shoulders
Seated Military Press(barbell) 5X5
Standing Dumbell Press 2X8
Side Laterals 2X8
Plate Front Raises 2X8
Rear Delt Raises 2X8

6.Hamstrings
Straight Leg Deads 5X5
Good Mornings 2X8
Lunges 2X8 (per leg or total?)

7. Legs
Squats 5X5
Front Squats 2X8
Step Ups 2X8

The tricky part...so i have these 7 half or even full days...most likely i think i will put abs on the day that i only do one bodypart. I am looking do gain some major mass and strength. I eat fairly clean, lots of chicken and steak and bagels and oatmeal for carbs...green tea..multi vitamins, zinc, vitamin b6 and prob will need some vit. 6. got some joint care stuff as well.

I am going to leave this up for now so at least i can use it as a point of reference. I need to figure what order i can do this and if i can throw in some speed work here and there. Hopefully. I want to get a lot done.

Thanks to anyone who replies...

 

[Sebass67]

Here are my stats...

I am 20, 6'1.5, 255 pds...it fluctuates...prob around mid-high teens bodyfat. Been working out for nearly 4 years.

Squat 455
Deadlift 500
Bench 285

Looking for some good strength and size! Still! And then i want to cut down a bit to maybe 255 again or 250..and then bulk again to be leaner and big and stronger and faster and u get the idea.

Day 1(Sunday)
Back
Shoulders

Day 2(Monday)
Chest
Abs

Tuesday
Sprinting

Day 3(Wednesday)
Legs
Triceps

Day 4(Thursday)
Hamstrings
Biceps

Day 5(Friday)
Rest

Day 6(Saturday)
Light Speed work taken from WSB
8X3 bench
8X3 squat
8X3 cleans

How does that look?

 

[DrBones]

I think it looks pretty solid...
But I think you should throw biceps over to thursday with Tris.. and put your hams with the rest of your legs on fri...
This will give your erectors a pretty big break between deadlifts and squats allowing them to recover better... Depending how much you squat with your back... it should be enough rest between squats and back for your erectors to be good to go again for back on monday... If your a big back squatter you could put legs on thur and arms on friday... and you'd have more of an equal rest between both...
I like to keep squats and deads as far away from each other as possible..
My 2 pennies

 

[DrBones]

Do you think you will have recovery problems doing shoulders and chest back to back?
I know needsize says it doesn't affect him...
Thats the one thing that keeps me from doing shoulders on back day... my routine is pretty close to yours... but i use less volume on my shoulders... they respond pretty good without too much volume...
I usually toss my shoulder excercises on arm day... which makes for a bit of a long workout... but my rotator cuffs are definitely thanking me...

 

[Sebass67]

Well usually i just train shoulders sparingly...a set here and a set there...and some light side laterals reard delt stuff and plate raises...but i think if i hit them up with a little more volume i might get some good results...

With the bi/tri day...
It's not a bad idea...

I think you might be right on this one...

So then on Wednesday i will do
Bis and Tris
Thurs Hammies and Legs?

But then don;t you think i might be giving my legs too much volume in one day?

Or do you think the extra rest on my legs should compensate for all that work?

 

[Sebass67]

BUMP for answers...

Basically...how long should i go on a 5X5 program?
Is it ok to incorporate chins in which i may not be able to do 5 reps?
Is doing hammies/legs in one day too much?
Also, how much time should i have in b/w sets?

 

[zackdarnell]

Is it ok to incorporate chins in which i may not be able to do 5 reps?

I dont know much about 5x5, but I dont see why not.

Is doing hammies/legs in one day too much?

Hamstrings are part of your legs.

 

[Sebass67]

I know that they are part of legs...i just want to really work on my posterior chain...

So i gave hammies there own place...
The leg workout hopefully will work most of the front of the leg whereas the hammie one will hit the back...

 

[crew9]

Wow we almost have the exact same routine with the exception of some additional shoulder work.

I did this a 2 on 1 off 2 on 2 off program.
Sunday Off
Monday Chest/tri
Tuesday Back/bi
Wednesay Off
Thursday shoulder/trap
Friday legs
Saturday off

The reason I had legs last in the routine was because I wanted the 2 days of rest after them. It worked great for me. All of my lifts skyrockted.

 

[Sebass67]

BUMP!

Speed day? too much volume?

 

[DrBones]

I personally think you can hammer your legs completely in one day....
I mean.. Squats hits your quads, hams, glutes and more... So why not just rape both sides of your legs in one day and get it over with... I dont think you will over do it if you hit both... If you feel that its over taxing on your legs you could always switch it up... but I've never noticed any problems with it myself..
You still get a nice 2 day rest for them to heal...
Regarding the volume on speed day.... I think thats something you have to experiment with yourself... If you are feeling a little bagged lower the volume, and if you find it to be not overly taxing keep it the same... Its hard to say how your body will be feeling after you've ripped your body apart the other 4 days training...
Sometimes I wish their were more days in a week to train everything individually...

 

[Sebass67]

Yeah i'll change it up...
Hammies and legs on fridays...i'll just destroy them. It will be great.

It should work...besides i won;t work my legs again till i do sprints on Tuesday...and by then they will feel like new legs.