Monday - Leg Day

Typically depends on what cycle of the month I'm in for the lifting and how sore I may be or how heavy last week's load was.

I started this week off this way:



5x5 Heavy Squats (~70%-75% of max)

6-8 x 3 Front Squats

10-12 x 3 Hack Squats

6-8 x 3 Goblet Squats

8-10 x 4 Heavy Leg Press



Tuesday - Back & Biceps

Typically start off with back cause its easier to knock out larger muscle groups with ease of doing another muscle group with much more ease.



6-8 x 3 Lateral Pulldowns

15-20 x 4 of heavy shrugs (Typically try to do your bodyweight if not more, but don't if you're new to the gym)

6-8 x 3 Dumbbell Rows

10-15 x 4 Australian Pull-ups



10-12 x 3 Preacher Curls

10-12 x 3 Arm Curls

10-12 x 3 Hammer Curls

10-12 x 3 Arnold Curls



Wednesday - Chest & Triceps

Again, larger muscles = first group.



5x5 Bench (~70/75% of max)

5x5 OHP (This is a workout not many people do, but you should. Honestly maximizes your pressing power more than Bench Pressing)

6-8 x 3 Chest Press

6-8 x 3 Incline Dumbbell Press

8-12 x 3 Cable Crossovers



10-12 x 3 Skullcrushers

10-12 x 3 Dumbbell Tricep Extensions

10-12 x 3 Tricep Pulldowns

8-10 x 3 Tricep seated pushdowns

If you have any more energy (but I doubt you will) go dips to failure.



Thursday - Shoulders

My delts are pretty swole & its one of my better aesthetics/stronger aspects of my body so I focus on heavy shoulder exercises; but I would advise not doing that unless you have a good amount of experience. Tearing your delt can really fuck you up and its fairly easy to do comparatively to other lifts



6-8 x 4 Military Press

8-10 x 3 Shoulder Press

10-12 x 3 Forward, Sideways, and Backwards lateral raises (each)



You should have some extra time, go do some cardio or core or something buddy.



Friday - Leg day v2

You should be a sore bitch in all the places that aren't your legs again, so be prepped to shred those quads my bud.



5x5 Deadlifts (75-80% of your max, don't be a pussy)

6-8 x 3 Front Squats

10-12 x 3 Lunges

60 second interval calf raises, 4 sets.

8-10 x 3 Heavy Leg Press



By the end of that you should be limping but hey, that's how you know you did well. Don't overdue it, don't wreck your body, and be mindful this is a routine I've been doing for months but I'm an avid lifter and I've trained a lot in the past, don't try this regimen if you are susceptible to injury or new to lifting. Guaranteed you will make gains, guaranteed your shoulders will be bowling balls and guaranteed your quads will look like you were sculpted in ancient Greece.



I typically do 30 minutes of cardio before each session just to get the heart going and I do core when I feel I haven't pushed myself enough, cause I'm telling you now; your core will fucking hurt from all those squats and deadlifts.

If you guys need dieting tips just feel free to ask. Include height, weight, age, goal, fitness activity, and availability for gym equipment.



Best of luck fellas