Group: Strength & Powerlifting

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A 4-5 Week Workout Schedule [Beg-Int]

Jubalee0400
Jubalee0400
Posts: 7
Joined: 2008/06/22
United States
2008/09/13, 09:46 PM
I came up with a schedule that also works out your body within the week. This is for strength training, and recommended for beginner to advance.

Bodybuilders say that to workout you need to be working hard every single day. This is not the case at all. Here is a fully developed schedule that you can follow to achieve results. Note that between each set of reps, you should take a 30 seconds - 1 minute rest. Get yourself pumped with some music. I personally like www.fitmusic.com and www.fitpod.com. Also BE SURE TO STOCK UP ON WATER!!

Monday

chest: Barbell Incline Bench Presses 20
chest: Barbell Incline Bench Presses 15
chest: Barbell Incline Bench Presses 12
chest: Barbell Incline Bench Presses 10

chest: Barbell Flat Bench Presses 16
chest: Barbell Flat Bench Presses 14
chest: Barbell Flat Bench Presses 12
chest: Barbell Flat Bench Presses 10

abs: Twisting Crunches 15
abs: Twisting Crunches 15
abs: Twisting Crunches 15

abs: Hanging Leg Raises 15
abs: Hanging Leg Raises 15
abs: Hanging Leg Raises 15

abs: Seated Twists 15
abs: Seated Twists 15
abs: Seated Twists 15

Tuesday

legs: Lunges 20
legs: Lunges 16
legs: Lunges 15
legs: Lunges 14

legs: Straight Leg Deadlift 20
legs: Straight Leg Deadlift 16
legs: Straight Leg Deadlift 14
legs: Straight Leg Deadlift 12

calves: Reverse Calf Raises 20
calves: Reverse Calf Raises 20
calves: Reverse Calf Raises 15
calves: Reverse Calf Raises 15

Wednesday

Thursday

shoulders: Front Dumbell Raises 20
shoulders: Front Dumbell Raises 12
shoulders: Front Dumbell Raises 11
shoulders: Front Dumbell Raises 10

shoulders: Standing Lateral Raises 20
shoulders: Standing Lateral Raises 16
shoulders: Standing Lateral Raises 15
shoulders: Standing Lateral Raises 14

back: Close Grip Chins 20
back: Close Grip Chins 15
back: Close Grip Chins 12
back: Close Grip Chins 10

back: One Arm Dumbbell Rows 20
back: One Arm Dumbbell Rows 15
back: One Arm Dumbbell Rows 12
back: One Arm Dumbbell Rows 10

calves: Seated Calf Raises 20
calves: Seated Calf Raises 20
calves: Seated Calf Raises 15
calves: Seated Calf Raises 15

Friday

Biceps: Seated Dumbell Curls 15
Biceps: Seated Dumbell Curls 12
Biceps: Seated Dumbell Curls 11
Biceps: Seated Dumbell Curls 10

Biceps: Reverse Barbell Curls 15
Biceps: Reverse Barbell Curls 12
Biceps: Reverse Barbell Curls 11
Biceps: Reverse Barbell Curls 10

Triceps: Lying Triceps Extensions 20
Triceps: Lying Triceps Extensions 16
Triceps: Lying Triceps Extensions 15
Triceps: Lying Triceps Extensions 12

Triceps: Dips Behind the Back 20
Triceps: Dips Behind the Back 14
Triceps: Dips Behind the Back 12
Triceps: Dips Behind the Back 10

abs: Crunches 15
abs: Crunches 15
abs: Crunches 15

abs: Hanging Leg Raises 15
abs: Hanging Leg Raises 15
abs: Hanging Leg Raises 15

abs: Seated Twists 15
abs: Seated Twists 15
abs: Seated Twists 15

Saturday

Sunday

--------------
A wasted day is one without laughter ~ e.e cummings.

ts5hnfw8vz
ts5hnfw8vz
Posts: 1
Joined: 2008/09/14
Canada
2008/09/14, 03:55 AM
out your body within the week. This is for strength training, and recommended for beginner to advance.

Bodybuilders say that to workout you need to be working hard every single day. This is not the case at all. Here is a fully developed schedule that you can follow to achieve results. Note that between each set of reps, you should take a 30 seconds - 1 minute rest. Get yourself pumped with some music. I personally like www.fitmusic.com and www.fitpod.com. Also BE SURE TO STOCK UP ON WATER!!

Monday

chest: Barbell Incline Bench Presses 20
chest: Barbell Incline Bench Presses 15
chest: Barbell Incline Bench Presses 12
chest: Barbell Incline Bench Presses 10

chest: Barbell Flat Bench Presses 16
chest: Barbell Flat Bench Presses 14
chest: Barbell Flat Bench Presses 12
chest: Barbell Flat Bench Presses 10

abs: Twisting Crunches 15
abs: Twisting Crunches 15
abs: Twisting Crunches 15

abs: Hanging Leg Raises 15
abs: Hanging Leg Raises 15
abs: Hanging Leg Raises 15

abs: Seated Twists 15
abs: Seated Twists 15
abs: Seated Twists 15

Tuesday

legs: Lunges 20
legs: Lunges 16
legs: Lunges 15
legs: Lunges 14

legs: Straight Leg Deadlift 20
legs: Straight Leg Deadlift 16
legs: Straight Leg Deadlift 14
legs: Straight Leg Deadlift 12

calves: Reverse Calf Raises 20
calves: Reverse Calf Raises 20
calves: Reverse Calf Raises 15
calves: Reverse Calf Raises 15

Wednesday

Thursday

shoulders: Front Dumbell Raises 20
shoulders: Front Dumbell Raises 12
shoulders: Front Dumbell Raises 11
shoulders: Front Dumbell Raises 10

shoulders: Standing Lateral Raises 20
shoulders: Standing Lateral Raises 16
shoulders: Standing Lateral Raises 15
shoulders: Standing Lateral Raises 14

back: Close Grip Chins 20
back: Close Grip Chins 15
back: Close Grip Chins 12
back: Close Grip Chins 10

back: One Arm Dumbbell Rows 20
back: One Arm Dumbbell Rows 15
back: One Arm Dumbbell Rows 12
back: One Arm Dumbbell Rows 10

calves: Seated Calf Raises 20
calves: Seated Calf Raises 20
calves: Seated Calf Raises 15
calves: Seated Calf Raises 15

Friday

Biceps: Seated Dumbell Curls 15
Biceps: Seated Dumbell Curls 12
Biceps: Seated Dumbell Curls 11
Biceps: Seated Dumbell Curls 10

Biceps: Reverse Barbell Curls 15
Biceps: Reverse Barbell Curls 12
Biceps: Reverse Barbell Curls 11
Biceps: Reverse Barbell Curls 10

Triceps: Lying Triceps Extensions 20
Triceps: Lying Triceps Extensions 16
Triceps: Lying Triceps Extensions 15
Triceps: Lying Triceps Extensions 12

Triceps: Dips Behind the Back 20
Triceps: Dips Behind the Back 14
Triceps: Dips Behind the Back 12
Triceps: Dips Behind the Back 10

abs: Crunches 15
abs: Crunches 15
abs: Crunches 15

abs: Hanging Leg Raises 15
abs: Hanging Leg Raises 15
abs: Hanging Leg Raises 15

abs: Seated Twists 15
abs: Seated Twists 15
abs: Seated Twists 15

Saturday

Sunday

--------------
A wasted day is one without laughter ~ e.e cummings.

Sep 13, 2008 - 21:46:42

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Jubalee0400
Jubalee0400
Posts: 7
Joined: 2008/06/22
United States
2008/09/14, 09:11 AM
Uhm, what is this?

--------------
A wasted day is one without laughter ~ e.e cummings.

2008/09/14, 03:20 PM
dude that's a terrible routine....not sure where you came with the idea that you had the ability to create a routine...much less one that's geared for beginners to advanced...your routine is so bad in so many ways that it's almost funny...

read for a basic strength routine like bill starr's 5x5 version...

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

A ton of other basic 5x5 versions are vastly superior to yours...as are powerlifting push/pull/squat routines ...20 rep squat routines, smolov, sheiko...are all night and day to what you proposed...

time to head out and buy yourself some reading material like starting strengt/practical programming by mark ripptoe, supertraining, etc..head over to tnation.com and read their old articles by the top strength and conditioning coaches...elitefts.com, rosstraining.com, etc...
Jubalee0400
Jubalee0400
Posts: 7
Joined: 2008/06/22
United States
2008/09/14, 04:07 PM
Any suggestions on how it can be improved. without the attitude. lol

--------------
A wasted day is one without laughter ~ e.e cummings.

2008/09/14, 04:42 PM
I just dont understand where that workout came from and how it can be for beg to adv?

Yes. Switch to a proven program. You are obviously a beginner and dont have the experience to make your own program. I posted the link of a proven program for beginners/int lifters for strength and size gains. There are plenty other variations which you can find on tnation.com and other places.

Jubalee0400
Jubalee0400
Posts: 7
Joined: 2008/06/22
United States
2008/09/14, 05:24 PM
Well ima beginner and thas why im here. lol, but mkay. ill just look around the links. thanx

--------------
A wasted day is one without laughter ~ e.e cummings.

2008/09/14, 05:49 PM
The way you formed your initial post looked more like you were giving out advice than asking for help.
ecle5c
ecle5c
Posts: 1,312
Joined: 2003/07/10
United States
2008/09/15, 06:31 PM
To Menace's point, your program tend to isolate on a lot of isolation work where in fact most beginners would benefit from a full body workout focused on compound exercises.

Rather than have an "arms" day, and a "leg" day, why not do 3 days a week and focus on squats, lunges, bench press, overhead press, rows, etc.

As Menace suggested, Bill Starr's 5x5 or Rippetoes would do you well.