New Split

[Tom Treutlein]

Sunday (Chest/Calves)
Incline Bench Press 5x5
Flat Bench Press 2x8
Inclined Flies 2x8
Heel Raises 5x15

Monday (Back/Shoulders)
Military Press 5x5
Lateral Raises 2x8
Deadlifts 5x5
Widegrip Chin-ups 2x8
Shrugs 2x8
Bentover Rows 2x8

Tuesday (Off)
Wednesday (Off)

Thursday (Arms)
Closegrip Bench Press 5x5
Barbell Curls 5x5
Skull Crushers 2x8
Preacher Curls 2x8

Friday (Legs)
Box Squats 5x5
Leg Extensions 2x8
Good Mornings 2x8
Leg Curls 2x8
Heel Raises 5x15

Needsize's 5x5 Split, essentially. By the way, does this type of routine hit all muscle group 2x a week? Besides maybe the lats and traps, I see every muscle group being hit twice, though maybe not directly, they are. Chest/Shoulders hit triceps, but so does the direct tricep work on Thursday.

 

[WalkingBeast]

Looks pretty solid =) Give it atleast 6 months and hit it hard, eat everything. I think youll get good results off that program. Give full intensity to each set, and try to progress in weight consistently. JMO

 

[18incharms]

don keep changin g it

 

[from zero]

Looks pretty solid. I would lose the leg extensions, however, in favor of something else. Front squats for example. Leg presses is another choice.

 

[Tom Treutlein]

What do you mean don't keep changing it? I was on the BFS program for 10 weeks, and gains are stalling. Wouldn't it be smart to switch things up now since I'm almost stagnant (would've been soon, I think)?

From Zero - I workout at home, no way to use les press. Front squats I don't like much. I'll stick with leg extensions, I think.

Is 7 sets for biceps/triceps/delts too much since they're a small muscle group? Feedback.

 

[WalkingBeast]

What do you mean don't keep changing it? I was on the BFS program for 10 weeks, and gains are stalling. Wouldn't it be smart to switch things up now since I'm almost stagnant (would've been soon, I think)?

From Zero - I workout at home, no way to use les press. Front squats I don't like much. I'll stick with leg extensions, I think.

Is 7 sets for biceps/triceps/delts too much since they're a small muscle group? Feedback.

10 weeks on a program isnt too long IMO. Size gains wont always be consistent, youll hit plateus. Just make sure your on a solid program to begin with. The 5x5 program you listed looks pretty good IMO. Id say give the program 6 months and alot of intensity and see how it works out. If legs arent a concern then it doesnt matter what you do for them. I dont like squats either, cuz Im not used to the form, but Im sure as hell they would work. Hope that helps

 

[Tom Treutlein]

This is my meal plan for this routine...

1 Cereal, OJ, Milk 430
2 PB&J, Milk 590
3 Chicken Breast, Olive Oil, Almonds, Milk 610
4 Tuna, Mayo, Milk 380
5 PB&J, Milk 590
6 Protein Shake, Milk (2) 500
7 Chicken Breast, Olive Oil, Milk 310

The end numbers are the caloric totals for the foods. It ends up being about 3400 calories, give or take. The protein intake is going to be up there too - 248.5 grams.

At a height of 6', and a bodyweight of 176, I think this is adequate.

 

[Tom Treutlein]

Bumpity Bump