Need a routine? Read this.

Recently there have been several posts asking for routines. In light of this, and the fact that many people dont know how to use the search, I have decided to make this thread with links to routines that have been posted. I will keep it updated.


Big-AL's Mass Routine

HIT Routine

Basic Westside Info (Powerlifting)

frankies mass building routine

Another Mass Building Program from Frankie NY

Getting Ripped Revised

TonyStarks' Long Term Training Cycle

TonyStarks' Generic 4 Day Split Routine (2002)

Enjoy. [^]

Please note that I can't post everyone's routine on this thread. These are just examples of several types of routines that have worked for many people.

Great thread, Zack. This may be useful as a sticky topic!

Thanks Zack! Very nice of you to do this for people. Much appreciated!

good post zack, you definatly are the link master!! i'm now printing some of them off for later use.

Cool work zack by gathering all the rouitnes under one roof......

I was just in search of switching up my routine-
perfect timing
Thanks bro! [:P]

Great idea Zack that will save some hassle, cheers![^]
AL

Zack, there are 3 parts to the getting ripped thread. Could you add them in. Cheers

Done.

thanks bud

This is an impressive array of routines!
Does anyone think there are any missing, are there still types routines that people want which are not here?
AL

A question for the authors of all the above routines:
Is it ok if I occasionally post some of your routines on another forum? I will, of course, cite you as the author of the routine. I'm a member of several other forums, and there are always people asking for routines.

quote:

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Originally posted by zackdarnell

A question for the authors of all the above routines:
Is it ok if I occasionally post some of your routines on another forum? I will, of course, cite you as the author of the routine. I'm a member of several other forums, and there are always people asking for routines.

---

Fine with me, i would prefer if you post any of mine that you mention (along with my name) that you also got it from MT, might get some more traffic comming this way!
cheers
AL

Yeah, I had planned on that too.

I have no problem whatsoever so long as your post includes a plug for MuscleTalk.

Dont worry. It will include a link.

Zack, you deserve the MT nobel prize for bodybuilders!

well done

The FNBB

LOL

Zack, You're a BodyBuilding Guardian Angel.. great idea, I'm reading with great interest as we speak...! Muscleboy!

I was reading the HIT routine, and am intrigued

<<A basic HIT workout in its modern guise would look something like this,

Day 1
Bench press or weighted dips 2x8
Squats 1x20
Bent over rows 2x8

Day 2
Overhead press 2x8
Deadlifts or straight leg deadlifts 1x15
Chins 2x8

Abs done on both days for 1 or 2 sets, and all sets taken to failure.

This workout runs on the same principles that Bob Whelan (trainer, powerlifter, and respected iron writer) espouses in his programs (see www.naturalstrength.com) - you're doing squats, some form of deadlift, a vertical pull/push, and a horizontal pull/push, in so doing, working all the available musculature of the body.

Here's a split of how it works:

Legs and lower back (the most important muscle groups for any accomplished bodybuilder or weightlifter) - deadlifts, squats
Back and biceps - rows, chins
Chest, shoulders and triceps - Bench press or dips, overhead press
Abs - sit-ups or crunches done on both sessions.
Forearms - deadlifts, rows, chins

>>

Maybe I'm misunderstanding, but what you're saying is that I only need to do two sets of bench a week to faliure as hard as I can and my chest will grow? What about if I'm taking gear? Is more sets better? Can I throw some curls in there somewhere? And what about warmup sets? Shouldn't I do a couple of them before going heavy?

I will take a shot at your question, though I did not write the routine.
Warmups?-. Yes, warmups should be done. The sets listed are simply work sets.
Only 2 sets of bench?- yes, if you train heavy enough, it will grow with only 2 sets. I really can't answer the question about HIT and gear.
Curls?- Yes, you can add in curls somewhere. IMO, they could be done on either day.
You do not have to follow this routine exactly. I started out on a routine like this, but I modified it with what worked for me, and expanded it into a 3-day routine, which is posted in this thread.

Tony Starks- I noticed you edited the original post, but I can't figure out what was changed. What did you edit about it?

<<I will take a shot at your question, though I did not write the routine.
Warmups?-. Yes, warmups should be done. The sets listed are simply work sets.>>

How many warmups should I do. I was doing just the bar ten times, followed by 100 lbs 10 times then got to my working weight of 150. Is this a good warmup.

<<Only 2 sets of bench?- yes, if you train heavy enough, it will grow with only 2 sets. >>

Damn, so if I was doing 3 sets of bench and 2 incline dumbell presses to absolute faliure I was probably overworking?

<<I really can't answer the question about HIT and gear.>>

Can I get a response from somebody who can?

<Curls?- Yes, you can add in curls somewhere. IMO, they could be done on either day.>>

That's what I thought. And I've been doing abs to faliure once a week. Is that not enough?

zack,

Just added another routine that you missed initially - 4 day split for beginners that I posted in the beginners forum a while back!

Hope you didn't spend too long trying to spot the difference, lol.

Tony- I did spend quite a while, never did figure it out! Thanks for clarifying, and thanks for adding that routine.

OBL

quote:

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How many warmups should I do. I was doing just the bar ten times, followed by 100 lbs 10 times then got to my working weight of 150. Is this a good warmup.

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This is really an individual thing, depends on how your body responds. For me, when I bench, for example, I do barx10, then 135x8, then my work sets. Some poeple require more of a warmup, though.

quote:

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Damn, so if I was doing 3 sets of bench and 2 incline dumbell presses to absolute faliure I was probably overworking?

---

Maybe, but not necessarily. Depends on how you respond to it.

quote:

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That's what I thought. And I've been doing abs to faliure once a week. Is that not enough?

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Abs 1x or 2x a week is what I would recommend. I usually dont go to failure, though. I usually do sets and reps rather than going to failure.

You can use my routine in other sites if you wish. Iam glad my routine could help people that are wanting to get interested in olympic lifting. I also have a Football workout on that thread too. All my routines i combin powerlifting and olympic lifting.. maybe iam just a functional strength nut eh?

Two new routines added, courtesy of POWERHOUSE

You might want to correct the link to FutureCoaches routine. it opens up to one of big als older posts.

quote:

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Originally posted by Skullder

You might want to correct the link to FutureCoaches routine. it opens up to one of big als older posts.

---

I could have sworn the routine was posted in that thread.

FutureCoach...any idea where your routine is?

In the Tony Stark 4-day generic split it says:

"Standing Calve Raises: 3x8/12 Dropsets"

What is a dropset?

Zack,
Wanted to let you know that I did the Chest & Bicept workout last night from the Tony Starks generic 4day split routine. One thing I found as compared to what I had been doing is that since I was only working those 2 muscle groups I did not feel as though I had to pace myself as much. Plus I knew I had a week before i would work that muscle group again. I think this is gonna be a big help.

Thanks again.

For the athlete (Soccer/American footballer/rugby athlete..etc..)

A 3 day weight routine is all u need. Id suggest breaking them up into working each of your core lifts w/ whatever assistance olympic movment best squits it. Example Snatch and squat...Clean and jerk/Clean and Deadlift.

Endurance days u should beable to work a great deal on speed, flexibility, agility, GPP work, and Plyometrics. I like training abs on these days w/ med balls to work them explosivly.

Exercises:
Tire pull
Chute Pull
Sled Pull
Log Pull
Tire Flip
Log Flip
Shuttle Run
Dot Drill
Med Ball
10 yard sprints
40 yard sprints
Tuck Jumps
Bounding
Hop Overs
Cone work (get creative..work alot of hip and trunk movment)

Active stretch before workout (warm up)

Static Stretch after Workout

Plyometrics: Pick 2-3 movments. 5x3 on each. Dont go over board as they should only be used 2x's a wk for best results.

GPP: Pick 1-2 example chute,tire,sled, log pulls 5x40yards. Flips should be done at a length of 15-20yrds w/out over doing it.

GPP should be done before Plyometrics.

Weightlifting Movments you must have:
Squat
Deadlift
Clean
Clean and Jerk (alternate w/ clean)
Snatch
Bench
Other Olympic Variations are up to the athlete.


Example Routine:

Monday: Back/Shoulder

Powerclean 3x5 (alternate clean and jerk..pull cleans...)
Deadlift 4x6
Bent over barbell rows 3x5
Explosive shrugs 3x5
Up right rows 3x5 ( of high pulls)
Military press 3x5

Tuesday: Cond.

Wed: Chest/Tri's

Bench 4x6
Incline 3x5
Close Grip 3x5
Skull Crushers 3x5
French Press 3x5
* Can do bicep training this day but dont see why u need to...football isnt a pretty boy contest.

Thursday: Cond.

Friday: Legs

Snatch 3x5
Squat 4x6
leg press 3x6
Glut ham Raise 3x6 (older one..if u dont have a glut ham raise do weighted step ups)
SLDL 3x5
Standing raises or Seated 4x25

Saturday and Sunday enjoy your rest and eat big.


The Olympic lifter

3 day routine

Day 1:

Snatch: 80% 2x3 - 80% 1x2
Powerclean: 80% 3x3 - 7 5% 4x3
Jerk From Rack: 80% 2x2
Front Squat: 80% 1x3 - 95% 1x2 - 80%3x3 - 80% 2
Rumanian Pulls: 80% 4x3
Military Press: 3x5
Med Ball twist: 3x12
Back Raises: 3x6


Day 2:

Clean: 80% 2x3
Power Snatch 80% 2x3 75% 4x3
Clean Pull 80% 1x3 85% 3x3 80% 1x3 80% 1x2
Back squats 80% 1x3 85% 1x2 80% 4x3
Bench Press 3x6
Sit ups 4x15
Glut ham Raise 3x5


Day 3:

Snatch from Knee 80% 1x3 75% 3x3
Clean and Jerk 80% 2+1 80% 1+2 80% 2+1 80% 1+2 80% 1+1*
Snatch Pull 80% 1x3 85% 3x3 80% 1x3 80% 1x2
Front Squat 80% 1x3 85% 1x3 80% 4x3
Deadlifts 80% 3x3 80% 2x2
Crunches 4x15
weighted GPP
Step ups 3x6



* 2 cleans + 1 Jerk ....etc...Volume/Intensity will vary as the wks go by.

The powerlifter: (Friend made this page for me http://67.85.14.142:27015/kyle.asp just enter your lift max's and it tells you what to do.)

Deadlift Routine:

Deadlift:
1) 3x6 70%
2)3x6 75%
3)6x3 70%
4) 3x6 75%
5) 4x4 80%
6) 4x4 80%
7) 4x3 85%
8) 4x3 90%
9)OFF
10) 6 (70%) 5 (80%) 4 (85%) 2 (95%)
11) 5 (80%) 4 (85%) 3 (90%) 2 (95%) 1 (97.5%)
12) 3 (95%) 2 (95%) 2 (97.5%) 1 (100%)
13) 3 (95%) 2x1(100%)
14) 3x1 (100%) 2x1(Over Max)

**Alternate Snatch grip deadlifts and Partial Reps wkly after deadlift session: 1-8: 5x3 10-14: 3x3

wk 1-14
Weighted Sit-ups 3x8

Wk 1-8

Stiff Leg Dead lifts 3x8
Bent over Rows 3x8
Military Press 3x8
Good Mornings (Variation) 3x8

Wk 10-11
Power Shrug 3x5
Stiff Leg Dead lifts 3x5
Bent over Rows 3x5
Military Press 3x5
Good Morning (Variation) 3x5

Wk 12-14
Power Clean 4x5
Power Shrug 4x5
Straight Leg Dead lift 4x5


Bench Press Routine:

Wks 1-14
Bench:

1) 60% 4x6
2) 65% 4x6
3) 70% 5x5
4) 75% 5x5
5) 75% 5x5
6) 70% 5x6
7) 80% 5x3-2x2
8) 85% 5x3-2x2
9) Rest
10) 6 (80%) 5 (85%) 4 (85%) 3 (90%)
11) 5 (80%) 4 (90%) 2 (95%)
12) 4 (90%) 3 (95%)
13) 3x1 (100%)
14) 3x1 (100%)

Wk 1-14
Lockout work 5x3
Medicine Ball Explosive Core Drills

wk 1-8 3x8
Incline
Close Grip
Skull Crushers
French Press

Wk 10-14 4x5
Jm Press
Skull Crushers
French Press



Squat Routine:

1) 3x6 70%
2) 3x6 75%
3) 6x3 70%
4) 3x6 75%
5) 4x4 80%
6) 4x4 80%
7) 4x3 85%
8) 4x3 90%
9) OFF
10) 6 (70%) 5 (80%) 4 (85%) 2(90%)
11) 5 (70%) 4 (75%) 3 (80%) 2 (90%)
12) 4 (80%) 3 (85%) 2 (90%) 1 (95%)
13) 4 (85%) 2 (90%) 2x1 (95%)
14) 2x2 (90%) 1 (95%) 1 (Over max)

wk 1-14
Saxon Bends 3x8

wk 1-8 3x6
Hack Squat
Leg Press
Seated Rasies (3x20)
Standing Rasies (3x15)

wk 10-14 4x4
Front Squat
Leg Press
Standing Rasies (3x20)

I wanted to repost my earlier question as to what a "dropset" is?

Read this:
http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=21181

Zack,
In the Tony Stark routine it says on calves "Standing Calve Raises: 3x8/12 Dropsets" Does this mean you do 3 sets of 8 and then 12 more sets to exhuastion droping the weight each time? That seems like alot of reps am I reading this right?

More likely you do three dropsets with the reps between 8 and 12. Not sure though, probably a question for Tony.

Just removing getting ripped 1,2 and 3 ass they are not needed really no

nice one mate, great idea

I've been using the "Tony Stark" 4-day split routine since January, i've seen some good gains and I enjoy the routine, it's the kind of sets, reps and exersizes I like to do. However, i've read often enough that you need to change your routine every now and then or your muscles get "used" to it. I can believe this as I've noticed gains coming shortly after changing a routine, and then tailing off over weeks and months.

SO my question is "where do I go from here"? I need a routine that essentially "More of the same", but different enough that my muscles will be fooled into growing some more!

Here's what I am doing right now. What routine should I move to next, or how should I modify this one for the next few months?

Monday - Chest/Biceps

Incline Bench Press: 1x20 (warm-up/pre-exhaust), 2x8
Incline DB Flyes: 2x10
Flat DB Flyes: 2x10
Flat DB Bench: 2x8

Barbell Curls: 1x10, 1x8, 1x6
Seated Incline DB Curls: 2x8

Tuesday - Quads/Hams/Calves

Barbell Squats: 1x12, 1x10, 1x8, 1x6
Leg Extension/Leg Press Supersets: 2x12/8
Stiff Legged Deadlifts: 1x12, 1x10, 1x8
Hamstring Curls: 2x8
Standing Calve Raises: 3x12

Wednesday - Rest (Light Cardio/Abs at most)

Thursday - Delts/Triceps
Military Press: 1x12, 2x8
Seated DB Press: 2x8
DB Lat Raise/Front Raise Supersets: 2x10/10
Skullcrushers: 1x12, 2x8
Rope Pressdowns: 2x8

Friday - Back/Traps

Deadlifts: 1x10, 1x8, 3x6
Barbbell Row: 1x10, 1x8, 1x6
Wide Grip Pulldowns: 2x10
DB Shrugs: 1x12, 1x10, 1x8

I may be wrong but a lot of your link for strength get redirected to the main forum index page and no links to the workouts. Im interested in seeing peoples different oppions on what to do - thanks!