Hey so here’s a workout plan I found. Im most likely going to be on a cycle while I do this, which I’m discussing in the Anabolic Section. I’ll be on for longer than 10 weeks so I was thinking maybe I could do weeks 1-2 when I’m on 11-12. Let me know what you think, when I come up with some ideas I’ll post them up.

Weeks 1-2: Five-Day Training Split

Monday

Chest
Incline bench presses 3/6-8
Dumbbell bench presses 3/8-10
Decline dumbbell presses 3/8-10
Incline dumbbell flyes 3/12-15
Cable crossovers 3/12-15

Abs
Hanging leg Raises 3/to failure
Oblique Crunches 3/to failure
Cable Crunches 3/12-15

Tuesday

Legs
Squats 4/6-8
Hack Squats 3/8-10
Leg Presses 3/8-10
Leg Extensions 3/12-15
Romanian Deadlifts 3/8-10
Lying Leg Curls 3/12-15

Calves
Standing Calf Raises 3/10-12
Donkey Calf Raises 3/12-15
Seated Calf Raises 3/15-20

Wednesday

Back
Pullups 3/to failure
Barbell Rows 3/6-8
Wide-grip Pulldowns 3/8-10
Seated Cable Rows 3/8-10
Reverse-grip Pulldowns 3/10-12
Straight-arm Pressdowns 3/12-15

Thursday

Shoulders
Barbell Shoulder Presses 3/6-8
Dumbbell Shoulder Presses 3/8-10
Smith Machine Upright Rows 3/8-10
Dumbbell Lateral Raises 3/10-12
Reverse Pec Decks 3/12-15

Traps
Barbell Shrugs 3/6-8
Dumbbell Shrugs 3/8-10

Abs
Reverse Crunches 3/to failure
Crunches 3/to failure
V-ups 3/to failure

Friday

Triceps
Close-grip Bench Presses 3/6-8
Lying Triceps Extensions 3/8-10
Triceps Pushdowns 3/10-12
One-arm Overhead Dumbbell Extensions 3/12-15

Biceps
Barbell Curls 3/6-8
Preacher Curls 3/8-10
Incline Dumbbell Curls 3/10-12
Concentration Curls 3/12-15

Forearms
Barbell Wrist Curls 3/10-12
Barbell Reverse Wrist Curls 3/12-15

Weeks 3-4: 4-Day Split

Monday

Chest
Incline Bench Presses 3/6-8
Dumbbell Bench Presses 3/8-10
Incline Dumbbell Flyes 3/10-12
Cable Crossovers 3/12-15

Triceps
Close-Grip Bench Presses 3/8-10
Lying Triceps Extensions 3/10-12
Triceps Pushdowns 3/12-15

Abs
Hanging Leg Raises 3/to failure
Crunches 3/to failure

Tuesday

Legs
Squats 4/6-8
Leg Presses 3/8-10
Leg Extensions 3/12-15
Romanian Deadlifts 3/8-10
Lying Leg Curls 3/12-15

Calves
Standing Calf Raises 3/12-15
Seated Calf Raises 3/15-20

Thursday

Shoulders
Barbell Shoulder Presses 3/6-8
Smith Machine Upright Rows 3/8-10
Dumbbell Lateral Raises 3/10-12
Reverse Pec Decks 3/12-15

Traps
Barbell Shrugs 3/6-8
Dumbbell Shrugs 3/10-12

Abs
Hip Thrusts 3/12-15
Cable crunches 3/12-15

Friday

Back
Pullups 3/to failure
Barbell Rows 3/6-8
Wide-grip Pulldowns 3/8-10
Seated Cable Rows 3/10-12
Straight-arm Pressdowns 3/12-15

Biceps
Barbell Curls 3/8-10
Preacher Curls 3/10-12
Incline dumbbell curls 3/12-15

Forearms
Barbell Wrist Curls 2/10-12
Barbell Reverse Wrist Curls 2/12-15

Weeks 5-6: 3-Day Split

Monday

Chest
Incline Bench Presses 3/6-8
Decline Dumbbell Presses 3/8-10
Dumbbell Flyes 3/12-15

Shoulders
Barbell Shoulder Presses 3/6-8
Smith Machine Upright Rows 3/8-10
Reverse Pec Decks 3/12-15

Triceps
Close-grip Bench Presses 3/8-10
One-arm Overhead Dumbbell Extensions 3/12-15

Tuesday

Legs
Squats 4/6-8
Leg Presses 3/8-10
Leg Extensions 3/12-15
Romanian Deadlifts 3/8-10

Calves
Standing Calf Raises 3/10-12
Seated Calf Raises 3/12-15

Abs
Hanging Leg Raises 3/to failure
Cable Crunches 3/12-15

Wednesday

Back
Pullups 3/to failure
Seated Cable Rows 3/8-10
Wide-grip Pulldowns 3/12-15

Traps
Dumbbell Shrugs 3/10-12

Biceps
Barbell Curls 3/6-8
Concentration Curls 3/12-15

Forearms
Barbell Wrist Curls 3/10-12
Barbell Reverse Wrist Curls 3/12-15

Thursday

Chest
Dumbbell Bench Presses 3/8-10
Incline Dumbbell Flyes 3/10-12
Cable Crossovers 3/12-15

Shoulders
Dumbbell Shoulder Presses 3/8-10
Dumbbell Lateral Raises 3/10-12
Dumbbell Front Raises 3/10-12

Triceps
Lying Triceps Extensions 3/8-10
Triceps Pushdowns 3/10-12

Friday

Legs
Front Squats 4/8-10
Hack Squats 3/8-10
Leg Extensions 3/12-15
Lying Leg Curls 3/12-15

Calves
Seated Calf Raises 3/20-25
Leg Press Calf Raises 3/12-15

Abs
Oblique Crunches 3/to failure
Reverse Crunches 3/to failure

Saturday

Back
Barbell Rows 3/6-8
Reverse-grip Pulldowns 3/10-12
Straight-arm Pressdowns 3/12-15

Traps
Barbell Shrugs 3/8-10

Biceps
Preacher Curls 3/8-10
Incline Dumbbell Curls 3/10-12

Forearms
Barbell Reverse Wrist Curls 3/12-15

Weeks 7-8: 2-Day Split

Monday

Chest
Incline Bench Presses 3/6-8
Cable Crossovers 3/12-15

Back
Pullups 3/to failure
Seated Cable Rows 3/8-10

Shoulders
Barbell Presses 3/6-8
Dumbbell Lateral Raises 3/12-15

Traps
Barbell Shrugs 3/8-10

Abs
Hanging Leg Raises 2/to failure
Oblique Crunches 2/to failure

Tuesday

Legs
Squats 4/6-8
Leg Extensions 3/12-15
Lying Leg Curls 3/12-15

Calves
Standing Calf Raises 2/10-12
Seated Calf Raises 2/15-20

Biceps
Barbell Curls 3/6-8
Concentration Curls 3/12-15

Triceps
Close-Grip Bench Presses 3/6-8
One-arm Overhead Dumbbell Extensions 3/12-15

Thursday

Chest
Dumbbell Presses 3/8-10
Incline Flyes 3/10-12

Back
Barbell Rows 3/8-10
Reverse-Grip Pulldowns 3/10-12

Shoulders
Smith Machine Upright Rows 3/8-10
Reverse Pec Decks 3/12-15

Traps
Dumbbell Shrugs 3/10-12

Abs
Reverse Crunches 2/to failure
Crunches 2/to failure

Friday

Legs
Hack Squats 3/8-10
Leg Presses 3/8-10
Romanian Deadlifts 3/8-10

Calves
Seated Calf Raises 2/15-20
Donkey Calf Raises 2/12-15

Biceps
Preacher Curls 3/8-10
Incline Dumbbell Curls 3/10-12

Triceps
Lying Triceps Extensions 3/8-10
Triceps Pushdowns 3/10-12

Weeks 9-10: Whole-Body Split

Note: Don’t train muscle groups in the same order every workout

Monday

Incline Bench Presses 5/6-8
Barbell Rows 5/6-8
Squats 5/6-8
Barbell Shoulder Presses 5/6-8
Barbell Curls 4/6-8
Close-Grip Bench Presses 4/6-8
Standing Calf Raises 4/10-12
Cable Crunches 4/10-12

Wednesday

Wide=Grip Pulldowns 5/12-15
Dumbbell Lateral Raises 5/12-15
Leg Extensions 4/12-15
Cable Crossovers 5/12-15
Lying Leg Curls 4/12-15
Triceps Pushdowns 4/12-15
Concentration Curls 4/12-15
Seated Calf Raises 4/15-20
Reverse Crunches 4/to failure

Friday

Smith Machine Upright Rows 5/8-10
Leg Presses 4/8-10
Dumbbell Presses 5/8-10
Seated Cable Rows 5/8-10
Romanian Deadlifts 4/8-10
Preacher Curls 4/8-10
Lying Triceps Extensions 4/8-10
Leg Press Calf Raises 4/12-15
Oblique Crunches 4/to failure

Filed under: Fitness

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