What workout program are you currently following?

ramesowen · April 2015

Im currently following Steve Cooks 'hypertrophy training program'! Search him on YouTube such a cool guy! Comment your current program below and don't be afraid to add me

Upstate_Dunadan · April 2015

I like making up my own routines. I read articles on the subject all the time, then pick and choose based on what I'm trying to do. Here is my current routine. It's a 3-day split x 2, with a rest day in between the two split groups. Depending how I'm feeling, at times I'll add a second rest day (or live with wife and 4 kids will force it). Every 8-12 weeks I sub out some of the exercises if I'm getting bored or want to hit muscles a different way. Each day also has 1 exercise super-set with speed jump rope (as many reps as possible in time noted). I go from exercise to jump rope with as much rest as it takes to walk back and forth from equipment to aerobics room (about 30 seconds) and back. It makes a nice 15 minute or so giant super-set. All days but legs take 60 minutes. Leg days take about 1 hour and 15 mins.

Day 1 - Chest/Triceps 1

Dumbbell Incline Bench Press, 4x10
Dumbbell One Arm Bench Press, 3x10
Smith Machine Close Grip Bench, 3x10
Cable Triceps Pushdown, 4x12 [Superset]
HIIT Jump Rope, 4 x 2min/45 sec [Superset]
Dumbbell Incline Fly, 3x10
Cable Rope Crunch, 3x20

Day 2 - Back/Bicep 1

Barbell Bent Over Row, 4x10
Close Grip Chin Up, 4x10 [Superset]
HIIT Jump Rope, 4 x 2min/45 sec [Superset]
Dumbbell One Arm Row, 3x10
Dumbbell Incline Curl, 3x10
Dumbbell Incline Hammer Curls, 3x10
Abdominal Wheel, 4x8

Day 3 - Legs/Shoulders 1

Barbell Front Squat, 5x5 [Supeset]
Barbell Stiff-Legged Deadlift, 5x5 [Supeset]
Dumbbell Walking Lunges, 5x5 [Supeset]
Seated Calf Raise, 3x10
Dumbbell Shoulder Press, 4x6
Dumbbell Lateral Raise, 4x15 [Supeset]
HIIT Jump Rope, 4 x 2min/45 sec [Superset]
Dumbbell Shoulder Shrug, 3x15

Day 4 - Rest

Day 5 - Chest/Triceps 2

Dumbbell Bench Press, 4x10
Dumbbell Incline One Arm Press, 3x10
Weighted Tricep Dips, 3x12
Dumbbell Seated Triceps Press, 4x12 [Supeset]
HIIT Jump Rope, 4 x 2min/45 sec [Superset]
Cable Mid Chest Crossovers, 3x12
Hanging Leg Raise, 3x15

Day 6 - Back/Bicep 2

Barbell Deadlift, 4x 6-10
Weighted Pull Ups, 4x10
HIIT Jump Rope, 4 x 2min/45 sec [Superset]
Barbell (Land-mine) Bent Over Two Arm Row, 3x10
Barbell Spider Curl, 3x10
Cable Standing Curl, 3x10

Day 7 - Legs/Shoulders 2

Barbell Squat, 4x 6-8
Bulgarian Split Squat, 4x10 [Supeset]
HIIT Jump Rope, 4 x 2min/45 sec [Superset]
Standing Calf Raises, 3x10
Barbell Shoulder Press, 4x10
Dumbbell Seated Bent Over Reverse Fly, 3x10
Cable Rope Face Pull, 3x10
Barbell Shrug, 3x10

Day 8 - Rest

Michael190lbs · April 2015

- I'm currently 46 198lbs 6'1- I use to do everything twice a week but got into cardio and now just once a week

day 1. Back biceps, abs, calves 32 sets back 6 sets biceps Various movements
day 2. off
day 3. Legs abs deadlifts, squats lunges isolation movements I superset with pull ups
day 4. off
day 5. chest shoulders triceps, abs, calves super set with 10 sets pull ups
day 6 off
day 7 off.

I ride a bike 14-18 miles everyday and do 100 push ups and 100 squats every morning I'm off.
2 sets of 50 each superset just to get my body pumped..

angelexperiment · April 2015

P90x, c25k, walking 6 mi.

gonnasnap · April 2015

Jim Wendler's 100 rep challenge. It's a hybrid of 5/3/1

Hornsby · April 2015

http://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workout-split.html, but I add 3 extra workouts to each of the "muscle" phases and my burn sets includes two sets at 8-12 reps before doing the "burn" set of 40.

Sweet_Heresy · April 2015

Starting Strength, and I walk everywhere now that the weather is nicer in my area (~25k steps a day, give or take).

I'm thinking about adding a day or 2 of Insanity on my off days.

cwolfman13 · April 2015

I do some Oly stuff and my coach currently has me doing a push/pull with 5x3 on my Oly lifts and 8/6/3/6/8 on my accessory work

Meganthedogmom · April 2015

Wow, your guys's programs are much more detailed than mine!
I just follow my own routine that I made up. I would love suggestions on my routine though. Sometimes I wonder if I am getting enough cardio in, since my main goal is to lose weight. But I enjoy he strength training more.

Mon: Lower body (legs/glutes) + 20-30 minutes of cardio
Tue: Upper body (arms/back/chest/abs) + 20-30 minutes of cardio
Weds: 45 minutes of cardio
Thurs: Lower body + 20-30 minutes of cardio
Fri: 45 minutes of cardio
Sat: Upper body + 20-30 minutes of cardio
Sun: Rest

ramesowen · April 2015

I love this hypertrophy training program! 4 exercises for each muscle and then 8 sets of 8 for each exercise 30sec rest inbetween, I like to throw the odd superset in and exercise to failure in here and there but you really do see results fast! There's also 3 sessions of HIIT a week! Here's how I do it:

Monday - legs followed by HIIT
Tuesday - shoulders
Wednesday - chest followed by HIIT
Thursday - I have football/soccer so I use this as an active rest day
Friday - back
Saturday - arms followed by HIIT

I thoroughly enjoy the layout of it, it really works for me! Anyone else like the look of it?:)

rainbow198 · April 2015

I'm finishing up Body Beast at the end of the week. Great program!

Will be starting Cathe Friderich's Low Impact Series next week.

For cardio I power walk 3 - 5 miles everyday and I add in Pilates and body weight work here and there.

TheVirgoddess · April 2015

Stronglifts 5x5. I do cardio warm ups and cool downs around my lifting. I also do yoga and hiking on the days I don't lift.

SonyaCele · April 2015

conjugate

jemhh · April 2015

5/3/1 full body training template. I add hip thrusts and RDLs on day 1, glute bridges and leg curls on day two, and hip thrust/bench dip/barbell curls tri-sets on day 3.
.

charlesmauch · April 2015

5/3/1 for main compound movements, 4 days a week. I try and keep it simple.

Every Day: Walking at a minimum for 2 miles, I usually get more in.

All Workouts: 500 reps Speed Rope for General Warmup

Tuesday: Overhead Press + DB Bench + Chins + Jump Rope Conditioning (at least 1000 reps)
Wednesday: Power Cleans + Deadlifts + Hill Sprints (100yd sprint up the local hill at least 7x)

Thursday: 2 or 3 Power Naps, Stretching and Pushups at home
Friday: More Power Naps, Stretching and Chinups at the local park

Saturday: Bench Press + DB Standing Overhead Press + Chins + Jump Rope Conditioning (at least 1000 reps)
Sunday: Barbell Squat + Hill Sprints (40yd sprint up the local hill at least 10x)

Monday: At least 2 Power Naps, Stretching and Pushups at home

ramesowen · April 2015

charlesmauch wrote: »

5/3/1 for main compound movements, 4 days a week. I try and keep it simple.

Every Day: Walking at a minimum for 2 miles, I usually get more in.

All Workouts: 500 reps Speed Rope for General Warmup

Tuesday: Overhead Press + DB Bench + Chins + Jump Rope Conditioning (at least 1000 reps)
Wednesday: Power Cleans + Deadlifts + Hill Sprints (100yd sprint up the local hill at least 7x)

Thursday: 2 or 3 Power Naps, Stretching and Pushups at home
Friday: More Power Naps, Stretching and Chinups at the local park

Saturday: Bench Press + DB Standing Overhead Press + Chins + Jump Rope Conditioning (at least 1000 reps)
Sunday: Barbell Squat + Hill Sprints (40yd sprint up the local hill at least 10x)

Monday: At least 2 Power Naps, Stretching and Pushups at home

Sounds intense! Was thinking of adding hill sprints into my HIIT but I'm worried about damaging my knees?...

charlesmauch · April 2015

ramesowen wrote: »

Sounds intense! Was thinking of adding hill sprints into my HIIT but I'm worried about damaging my knees?...

Just slowly work up to it. Start with a jog up the hill/walk back down for a few weeks, then run up/walk down, and slowly increase your tempo. Eventually you'll be going up that hill as fast as you can. STOP sprinting when you no longer feel explosive and fluid. If your look like gumby and wobble all over the place as you stagger back down the hill, you are pushing too hard.

I've never had knee pain or problems except for a brief period in time when I had just started lifting and I was cheating on squats and not actually hitting parallel. I've had more problems with nagging pain and injury with running longer distances than I EVER had with weight lifting and sprinting.

I added hill sprints because I wanted to do something "stupidly hard and fast" as a finisher on lower body days. I love it because when you walk back into the gym gasping for air, covered in chalk, sweat, and (sometimes) blood you will absolutely feel like a champion. The rest of the day will be a piece of cake in comparison to that workout you just dominated.

I use speed rope drills for some light conditioning on alternate days. Regular jump rope conditioning will make you quick on your feet, which is pretty handy in everyday life. It's also pretty low impact so it doesn't interfere with recovery.

I walk daily to burn fat directly (as opposed to indirectly by building/maintaining muscle mass) and it does a great job of working out the stiffness/soreness on recovery days or even after working out.