help in creating a new workout plan schedule

mon- chest/tris, 20 min hiit

tues- quads(leg extensions, squats, lunges, box step ups)/ shoudlers, abs

wed - swimming 45 min

thurs- back()/ biceps(light, ie 2-3 exercises), abs, 20 min hiit

fri - hams(leg presses, rdl, lunges, lying leg curls)/ chest(light, ie 2-3 sets)

sat -rest (most likely, this is going to be a day of a lotta basketball or a morning 30 min hiit)

sun -back and arms circuit, abs


after reading a lot on this forum, i want to include about three/four hiits a week with a day of swimming included. after all those posts about abs and six packs, ive included 3 days of abs coupled with these hiits and swimming. Yet im unsure about the workout schedule when it comes to overworking, as i intend on making these sessions short yet intense(approx 45 min). i also tried to incorporate full body workouts, while trying to keep a day rest in between them. Finally, since there is approx two chest, back, and legs day, i will go heavy on one day and repetitions on another. Any suggestions, comments, or ideas on improving this schedule. I would really like to begin this schedule starting on july 4th, so any help with be greatly appreciated. Thanks in advance
 
I think you might actually google
Pendlays 5X5
Defrancos Westside for Skinny Bastards
Dual Factor Hypertrophy Training

Your training's a bit skewed and you're not really allowing much rest.
 
very interesting stuff on all of those. i really couldnt find the pendlays exercises. since u knoe about this subject matter, which one do u suggest for me? im 19, 141 lbs, bf=14 percent, can rep 115lb on bench, and can onl do prehaps 2-3 pull ups? should i include cardio, as my bf and fat over abs is prominent.
 
one more thing. i really like the defranco's training procedure except for one thing. it seems as though in this article that he desgined this for athletes. how can i change this program to simply make it for normal people who work, study, and sleep?
 
If it seems Defranco's program is designed with athletes in mind it's because his bread and butter is improving athletic performance. The program is fantastic even if you're not athetically minded. You really don't need to change it because it gives you a lot of different movement options. In all honesty, I think this program is fantastic because you can change movements and it will leave you getting stronger without getting bored. Give it a shot, it's lead many people to great results...athletes and non-athletes.

For example, on ME upper, you could do 2 weeks of bench, then 2 weeks of incline bench, then 2 weeks of dips, and then come start over wtih the bench. Then follow it up with flat db presses or inc db presses. Just follow his set/rep setup and change out movements whenver you feel like it.

And since it's only 3 days a week you could easily structure it as needed. I wouldn't run more than 2 days in a row though.

Cardio would be good. I'd run 2 days of HIIT which would only take up about 20-30 minutes of your time max.

Let me know if you need any more help or advice.
 
first of all, i thank you very much for my concerns. i was seriously in a need for some immediate help, and i think your suggestion best fits my situation, despite me being slightly chubbier than most sterotypical athletes.

so i made just a few slight mods. MAX bench, MAX squat and light bench days are exactly the same as defrancos' regime. I looked at a normal westside template and got inspired to add another day of a small/short/light squat workout. In fact, it says on his article that he is training with athletes, so another short leg day (he sed sled pulling) will be fine. Finally, i added two HIIT days in between the workout days and added one bike session after the light leg day.

HOW does this modified scheduel look?(BTW, ME squat, ME bench, and DE bench, are all exactly the same, so its not worth writing again..j). Is the cardio seem to be rite? BTW, im only running hiit two days now, like u recommended.


Monday: ME Squat

Tuesday: Cardio(HIIT)
Wednesday: ME Bench

Thursday: Cardio(HIIT)

Friday: DE Squat(light)
Box Squats: 10 sets of 2 reps with 50% of 1RM (45 to 60 sec rest between sets)
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps


+ 20 min HIIT biking session (for that extra burn)



Saturday: DE Bench

Sunday: REST









and last and foremost, since i look kinda chubby and ideally want to look fit more than acutally being "BIG", how should i manipulate my diet. SHould i strive to get big first, lean first, or just eat a healthy amount to maintain?
 
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Since you'll be doing back work on your upper rep day, I'd stick the db rows and shrugs on that day rather than the DE squat day. But yeah, other than that your set up looks good.

You might take a look at the "Carb Cycling Codex" by Thib at www.t-nation.com (use the search function for it). Also, www.bodyrecomposition.com has some excellent diet and caloric consideration advice.

I'd say drop some weight first since you refer to yourself as chubby.
 
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