Dapadeep1
Senior Member
- Joined
- Jul 22, 2017
- Messages
- 65
- Reaction score
- 28
- Points
- 8
Starting
Weight 72KG
Height 173cm
Bf 10%
Training program
Each week increase total sets by 1 on volume days and decrease reps by 1 for 3 weeks only
Repeat program for 4 weeks then de-load for 1 week. Then restart.
After 4 weeks test one rep max on heavy compound exercises
Day 1 Heavy
Barbell Bench press 6reps with 80% of 1 rm
5reps with 85% of 1 rm
4reps with 90% of 1 rm
Weighted pull ups 3x6 reps with 75% of 1 rm
High bar squats 3x5 reps with 80% of 1 rm
Barbell curls 3x6
Skull crushers 3x6
Abs
Stairs 30min
Day 2 Volume
Incline Dumbbell Flyes 3x13
Dumbell Shoulder lateral raises 3x13
Barbell rows 3x13
stiff leg deadlift 3x13
Glute cable pul through 3x13
Seated Calf Raises 3x15
Hanging leg raises 3x12
Stairs 30 min
Day 3 OFF
Day 4 Heavy
Barbell Bench press 6reps with 80% of 1 rm
5reps with 85% of 1 rm
4reps with 90% of 1 rm
Sumo Deadlift 3x5 reps with 80% of 1rm
Leg Press 3x6 with 75% of 1rm
T Bar rows 3x6
Standing calf raises on elevated platform 3x6
ABS
Stairs 30min
Day 5 Volume
Peck Deck machine 3x13
Bodyweight pullups 3x13
Hyperextensions 3x13
Super Close stance high bar squats 3x13
Weighted barbell hip thrusts 3x13
Machine curls 3x13
Tricep rope pushdowns 3x13
Stairs 30min
Day 6 OFF
Day 7 OFF
Diet
Day 1 3000KCAL 375C 225P 67F
Day 2 3000KCAL 263C 225P 117F
Day 3 3000KCAL 0C 225P 233F
Day 4 3000KCAL 375C 225P 67F
Day 5 3000KCAL 263C 225P 117F
Day 6 3000KCAL 0C 225P 233F
Day 7 3000KCAL 0c 225P 233F etc...
Comment if i need to tweak something in diet or training program.
Weight 72KG
Height 173cm
Bf 10%
Training program
Each week increase total sets by 1 on volume days and decrease reps by 1 for 3 weeks only
Repeat program for 4 weeks then de-load for 1 week. Then restart.
After 4 weeks test one rep max on heavy compound exercises
Day 1 Heavy
Barbell Bench press 6reps with 80% of 1 rm
5reps with 85% of 1 rm
4reps with 90% of 1 rm
Weighted pull ups 3x6 reps with 75% of 1 rm
High bar squats 3x5 reps with 80% of 1 rm
Barbell curls 3x6
Skull crushers 3x6
Abs
Stairs 30min
Day 2 Volume
Incline Dumbbell Flyes 3x13
Dumbell Shoulder lateral raises 3x13
Barbell rows 3x13
stiff leg deadlift 3x13
Glute cable pul through 3x13
Seated Calf Raises 3x15
Hanging leg raises 3x12
Stairs 30 min
Day 3 OFF
Day 4 Heavy
Barbell Bench press 6reps with 80% of 1 rm
5reps with 85% of 1 rm
4reps with 90% of 1 rm
Sumo Deadlift 3x5 reps with 80% of 1rm
Leg Press 3x6 with 75% of 1rm
T Bar rows 3x6
Standing calf raises on elevated platform 3x6
ABS
Stairs 30min
Day 5 Volume
Peck Deck machine 3x13
Bodyweight pullups 3x13
Hyperextensions 3x13
Super Close stance high bar squats 3x13
Weighted barbell hip thrusts 3x13
Machine curls 3x13
Tricep rope pushdowns 3x13
Stairs 30min
Day 6 OFF
Day 7 OFF
Diet
Day 1 3000KCAL 375C 225P 67F
Day 2 3000KCAL 263C 225P 117F
Day 3 3000KCAL 0C 225P 233F
Day 4 3000KCAL 375C 225P 67F
Day 5 3000KCAL 263C 225P 117F
Day 6 3000KCAL 0C 225P 233F
Day 7 3000KCAL 0c 225P 233F etc...
Comment if i need to tweak something in diet or training program.