I’ve been executing this workout for a little while now and are achieving good results with it. I’m just over 200lbs, 6′1" and my primary goal is to pack on muscle for the next 6 months. Looking for some advice and if I should change / improve anything.

Day 1: Upper Body

Bench press (flat bench) – 2 sets, 6-12 reps/set
Bench press (incline) – 2 sets, 6-12 reps/set
Wide grip pull-ups (sometimes close grip I alternate)-3 sets, 6-10 reps/set
Barbell rows – 4 sets, 6-12 reps/set
Dips – 4 sets, 6-12 reps/set
*If I have energy at the end of the workout sometimes I do a quick two heavy sets of barbell curls. For chest I alternate where one day I will use barbell and next day dumbbells.

Day 2: REST

Day 3: Lower Body/ Shoulders

Squats – 4 sets, 8-15 reps/set
Deadlifts – 2 sets, 6-12 reps/set
Shoulder press – 3 sets, 6-12 reps/set
Power cleans – 2 sets, 6-8 reps/set
*Every second "lower body / shoulder" workout day I will alternate where one day I will do 4 sets heavy squats and 2 lighters sets of dead lifts and the next lower body day I will do 4 heavy sets of deads and 2 lighter sets of squats.

Day 4: REST

Day 5: Repeat Cycle starting with Day 1

So basically my training days are always different week to week since I alternate with one day in the gym and one day rest. I get three days rest before performing the same workout again and one day rest between any workout. I try to train as heavy as possible usually starting with a light warmup set for each exercise and then jumping to heavy sets.

Having done this workout now for over a month and a half I managed to bulk up a bit and seem fuller but I question if perhaps I’m overtraining. It really doesn’t appear so on paper but there are just some days in the gym where I feel weaker than others for no apparent reason and I know that this is a symptom of doing too much.

Thoughts?

Filed under: Fitness

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