New Job, New Training Routine

[Tgann]

Hi all, recently graduated and finally started my new job today. Been thinking all day though about a new training routine. My daily routine has gone full circle now and I need to find a new gym routine to fit in with it.

I need to find a routine that can be done over 4 days, preferably Tues, Weds, Sat & Sun (I have Muay Thai on the other three days). So i'm thinking a upper/lower split or even another 4 day routine.

The problem is I've only just recently started training for power & strength to try to complement my Muay Thai. Anyone have any suggestions? it would be a massive help. I was thinking something along the lines of the MP Mass Program however this is a mass program and not a strength program, how could i tweak it to match my goals (increase strength) or is there better routines out there.

Cheers.

[Tgann]

Did find this but not sure if it's any good. Anyone thoughts?

Lower body power workout will look like this:

* Squat 6sets of 2-5reps maybe change to 5x5
* Goodmorning 4sets of 2-5reps same again 5x5
* Calf raise 4 sets of 2-5 dont rate these so may do some sldl or rdl's

And an upper body power workout:

* Bench press 6 sets of 2-5reps
* Barbell row 4 sets of 2-5reps
* Shoulder press 3sets of 2-5reps
* Chinup 3 sets of 2-5reps
* Close grip bench 3 sets of 2-5reps dips here instead

Speed and high rep work can be put into a single workout, as speed work takes very little time and is not particularly taxing to the muscle. I typical speed/high rep workout for the upper body may look like:

* Bench press 8-12 sets of 3reps is this correct??? 8 sets of 3, surely 3 x 8-12 with a lighter weight
* Pulldown 3sets of 8-12reps or Wide Chins
* Incline bench press 4 sets of 10-12
* Dumbbell row 3 sets of 10-12
* Shoulder press 3 sets of 10-12

And a lower body speed/high rep workout:

* Deadlift 8-12 sets of 3
* Squat 3 sets of 10-12
* Glute Ham raise 3sets of 10-12
* Leg press 3sets of 10-12
* Calf raise 3 sets of 10-12

[Was_once_fat_dave]

You'll find a lot of strength routines use speed work for large amounts of small rep's(de work). Just look at martin and james's logs.

[Tgann]

Just looked at WS4SB3, totally forgot about DeFrancos routine. However struggling with the layout, does this look right?

Max Upper

A Weighted Chins 1 x 3-5 ( + Couple of warmup sets)
B DB Press 2 x 15-20
C Barbell Row ss Seated DB Power Cleans 3/4 x 8-12
(see here: YouTube - DeFrancosTraining.com - Seated DB "power cleans")
D Barbell Shrug 3/4 x 8-15
E Reverse Curls 3/4 x 8-15

DE Lower

A Box Jumps 5-8 of 1-3
B Split Squats 2/3 of 8-10
C RDL 3 of 8-12
D Hanging Leg Raises (weighted) 4 of 10-15

Rep Upper

A Flat DB Bench 3 x max reps ( + couple of warmup sets)
B Chins ss Rear Delt Flyes 3/4 x 8-12
C Lateral Raise or Military Press 4 x 8-12 cant decide as front delts will be getting hit enough so laterals may be better for hitting medial delt???
D DB Shrug ss Dips x 3


Max Lower

A Back Squats 3-5 x MAX (couple of warmup sets before going for 3-5 x Max)
B Split Squat 3 x 6-12
C RDL 3 x 8-12
D Sit-ups, V-Ups, Leg raises 3 x 10-20 rep circuits (1-2 min rest between each)

De Franco advises max work sets to include reps around their 3RM to 5RM

[SpiderDan]

I was having a look at this the other day, that looks about right.

I would keep the military press in there (using DB's) as I feel an over head lift should be part of any program

Here's the exercise selection I came up with

Monday BB bench
Dips
Seated Cable Row
Face Pulls
DB Shrugs
DB curls

Tuesday Box Jumps
BB Reverse lunge from deficit
GHR
Woodchops

Thursday Chins
Technically correct Lat pulldown (i.e. forearms perpendicular to floor)
Rear Delt cable flies
DB Military
BB shrugs
EZ Preacher Curl

Friday Conventional Deadlift
Split Squats
GHR
Ab Circuit (not completley ground based but something from scott abel)

The only thing Im lacking is plyo boxes to do the box jumps, so would do something like strair or broad jumps or even change it to speed squats ala the original westside program.

[Tgann]

Quote

I was having a look at this the other day, that looks about right.

I would keep the military press in there (using DB's) as I feel an over head lift should be part of any program

Here's the exercise selection I came up with

Monday BB bench
Dips
Seated Cable Row
Face Pulls
DB Shrugs
DB curls

Tuesday Box Jumps
BB Reverse lunge from deficit
GHR
Woodchops

Thursday Chins
Technically correct Lat pulldown (i.e. forearms perpendicular to floor)
Rear Delt cable flies
DB Military
BB shrugs
EZ Preacher Curl

Friday Conventional Deadlift
Split Squats
GHR
Ab Circuit (not completley ground based but something from scott abel)

The only thing Im lacking is plyo boxes to do the box jumps, so would do something like strair or broad jumps or even change it to speed squats ala the original westside program.

Looks good, what sort of reps/sets you using? I lack plyo boxes too so may make my own or just jump around on my garden furniture lol

[SpiderDan]

would be as per the recommedations on the website, with 5rm as the maxes and probably working at the lower rep ranges on the other exercises

[SpiderDan]

gonna start WSFSB the week after next,

should be good, Tgann let me know if you start as well

[Tgann]

Quote

gonna start WSFSB the week after next,

should be good, Tgann let me know if you start as well

nice one. get a journal started mate! i'm gonna start in a bit, just about to start a PPL routine so i'll see how that goes for a few weeks. Good Luck!