5 Day workout program- does this look good?

M

mickapoo

0
I would like some advice on my workout program- I am 107 lbs/5' 2" and am looking to gain some muscle (everywhere, but particularly in my glutes).

Here is my current workout and nutrition program (chest intentionally omitted due to having surgery):

Mon – Legs/Glutes
Tues – Back, Shoulders, Abs
Wed – Off!
Thurs – Legs/glutes
Fri – Biceps, Triceps, Abs
Sat – Legs/glutes
Sun – Day Off!

All exercises are done with free weights. Usually 2-3 sets, of 12 reps. Each day following weight training I do approximately 20-30 minutes of cardio, either elliptical, jumping rope, or kick boxing.

(sample menu)
B: 1/3 cup oatmeal, 4 egg whites
After workout: Protein shake
Lunch: 1 can tuna (dry) or 4 oz turkey burger, 1/2 cup brown rice, veggies
Mid-afternoon: Protein shake, possibly some oatmeal
Dinner: 3 chicken breast tenderloins, salad (no dressing, greens, cucumber, tomato, cauliflower), veggies

Water consumption: 1 gallon per day. Also, 1 cheat meal per week.
If anyone would like to critique the above and let me know if that seems in line with my goals, I would appreciate it. Thank you!
 
Last edited:
Hi

I love the look of your workout, mine is similar, legs and mains twice a week, and your diet looks pretty clean.

The only thing I would suggest (and I dont know what condition you are currently in or if you have problem areas) but maybe abs more often, they are stubborn and can handle being worked quite often.

But I think your work out looks like it will give results. What type of leg exercises do you do? I am interested because I need sexy legs!

Beth
 
Bepsta said:
What type of leg exercises do you do? I am interested because I need sexy legs!

Beth
Click to expand...

Beth, I am trying to specifically target my glutes, as that is what needs the most work, and these are the exercises I do: wide-stance squats (to put the focus on my glutes, not quads), reverse lunges, donkeys (with a medicine ball), and butt lifts (bridges, also with medicine ball).
 
mickapoo said:
I would like some advice on my workout program- I am 107 lbs/5' 2" and am looking to gain some muscle (everywhere, but particularly in my glutes).

Here is my current workout and nutrition program (chest intentionally omitted due to having surgery):

Mon – Legs/Glutes
Tues – Back, Shoulders, Abs
Wed – Off!
Thurs – Legs/glutes
Fri – Biceps, Triceps, Abs
Sat – Legs/glutes
Sun – Day Off!

All exercises are done with free weights. Usually 2-3 sets, of 12 reps. Each day following weight training I do approximately 20-30 minutes of cardio, either elliptical, jumping rope, or kick boxing.
Click to expand...

Since you're already doing legs 3x/week, you might as well do full body sessions.

You didn't post how many exercises you do, but let me go out on a limb and say it's at least 3, as many as 6.

You'd likely get away with alternating squats and deadlifts as your sole leg work and see results just fine.

I think specialization is nearly pointless unless you already have a foundation; building the foundation tends to bring up parts that you might consider lacking.

Also ditch the 2-3 sets of 12. Going much over 5-6 reps is pretty pointless for natural lifters, especially if you're not fairly advanced. You need to focus on adding weight to the bar.

(sample menu)
B: 1/3 cup oatmeal, 4 egg whites
After workout: Protein shake
Lunch: 1 can tuna (dry) or 4 oz turkey burger, 1/2 cup brown rice, veggies
Mid-afternoon: Protein shake, possibly some oatmeal
Dinner: 3 chicken breast tenderloins, salad (no dressing, greens, cucumber, tomato, cauliflower), veggies

Water consumption: 1 gallon per day. Also, 1 cheat meal per week.
If anyone would like to critique the above and let me know if that seems in line with my goals, I would appreciate it. Thank you!
Click to expand...

Put this through Fitday and see how many calories this is.

For a decent, steady weight gain, you should be somewhere in this ballpark:

kcals: 1800-2000 per day
Pro: 100-120g
Carbs: 100-150g or thereabouts, more on training days
Fats: whatever's left over, make sure to get 5-6g of fish oil here

That puts you a good margin over maintenance, and assuming you can try to center most of your carb intake around workouts you should minimize fat gains.
 
It's not if you're doing maximal sets, ie, pushing near or to failure, with a limited volume, but just doing "reps" will tend to create over-stress on the tissues that is hard to accomodate w/o drugs.
 
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