YB
BannerBanner

Once a week program

Author
gazdai
Olympian Member
  • Total Posts : 938
  • Reward points: 10608
  • Joined: 2003/04/14 20:20:45
  • Location: Swansea
  • Status: offline
2004/02/13 18:47:01 (permalink)
0

Once a week program

My bro can only train once a week on a Saturday and has asked me to put together a program that will hit all major muscle groups in one session. His goal is muscle mass and he has five years of bodybuilding training (on and off) under his belt. This is my idea :

Squat 3 x 5
Bench Press 3 x 5
Military Press 3 x 5
Deadlift 3 x 5
Weighted Chins 3 x 5 (he can't do barbell rows)
Barbell Curls 2 x 6

What do you think chaps?
#1

7 Replies Related Threads

    JayavarmanVII
    Pro-Member
    • Total Posts : 1545
    • Reward points: 6529
    • Joined: 2003/03/14 18:51:48
    • Location: between a rock and hard place
    • Status: offline
    RE: Once a week program 2004/02/13 20:26:15 (permalink)
    0
    I would cange it slightly:

    Deadlift
    Front Squat
    Bench Press/Dips
    Chins
    Mil Press
    Abs

    No need for curls if he's doing DLs and chins.
    Squats and DLs MAY be too much in one day, hence the front squats instead.
    Separating bench and mil press will mean he can use a bit more weight on mil press.
    Abs are important for stabilty/support when DLing/Squatting/Pressing.

    TUFF
    #2
    PauliE
    Olympian Member
    • Total Posts : 476
    • Reward points: 10505
    • Joined: 2003/05/17 20:41:56
    • Status: offline
    RE: Once a week program 2004/02/13 20:31:32 (permalink)
    0
    Rows, add barbell rows.
    #3
    gazdai
    Olympian Member
    • Total Posts : 938
    • Reward points: 10608
    • Joined: 2003/04/14 20:20:45
    • Location: Swansea
    • Status: offline
    RE: Once a week program 2004/02/13 21:11:12 (permalink)
    0
    Do you think it's possible to get a worthwhile muscle building workout in only one session a week? I've been encouraging him to make time for 2 workouts per week to allow a split...
    #4
    Cashman
    Pro-Member
    • Total Posts : 2357
    • Reward points: 6934
    • Joined: 2002/10/21 11:51:07
    • Location: Herts, United Kingdom
    • Status: offline
    RE: Once a week program 2004/02/14 14:56:02 (permalink)
    0
    Is there no way he can train at least twice a week?
    #5
    IrishRunt
    Universe Member
    • Total Posts : 252
    • Reward points: 3508
    • Joined: 2003/10/29 17:21:57
    • Location: Claremore USA
    • Status: offline
    RE: Once a week program 2004/02/14 21:54:34 (permalink)
    0
    quote:
    Originally posted by Cashman

    Is there no way he can train at least twice a week?



    kinda what i was thinking
    #6
    Cashman
    Pro-Member
    • Total Posts : 2357
    • Reward points: 6934
    • Joined: 2002/10/21 11:51:07
    • Location: Herts, United Kingdom
    • Status: offline
    RE: Once a week program 2004/02/15 11:51:41 (permalink)
    0
    If he expects mass then once a week is going to just be too much of a shock to his CNS over time to do all the compounds in 1 day IMHO. At least if he can make 2 hrs (ANYONE can make 2hrs available in a week) the he can at least do a Push/Pull style split.
    #7
    gazdai
    Olympian Member
    • Total Posts : 938
    • Reward points: 10608
    • Joined: 2003/04/14 20:20:45
    • Location: Swansea
    • Status: offline
    RE: Once a week program 2004/02/15 14:36:28 (permalink)
    0
    Yeah, I think he needs to make time to do a 2 way split too. Thanx for the help fellas...
    #8
    Jump to:
    ©2018 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2018 APG vNext Commercial Version 5.5