New Workout (Instead of WSFSB3)

[Woodt]

Hey. I have been using WSFSB3 since the start of summer and it has been pretty good, but now I'm keen to really build up my legs (quads esp), and although WSFSB is doing so slightly, truth be told I want to be squatting/deadlifting more often than once per week. The issue I have is that I can only get to my gym on Saturdays and Mondays, and my school gym I use on Wednesdays and Thursdays has benches and barbells and that's about it, Ie. You can't squat in there. Not to mention the workouts are short and generally lack intensity.

This makes doing WSFSB3 with squats on dynamic day a slight problem. So I thought I'd mix my workout up a bit, and add 2 full body days per week, opposite a max effort upper body day and dynamic day. (based on WSFSB3) I'll then add weight on max day and try and work to 12 reps on the rep day before I put the weight up.

Each workout is meant to last for 1 hour MAX.

Monday - Full body (high rep 3 x 8-12)


Squats
Dips
Rows
Push Press
Calf Raises
Tricep pulldowns


Wednesday - Dynamic Lower body

Depth Jumps - 8x3
Romanian splits - 3x12
Glute-ham raises - 3x8-12
Core work

Thursday - Repetition Upper body

Bench Press - 4x12-15
Rear Delt flies - 3x10
Dumbell Mil Press - 4x12
Super set shrugs/hammer curls (10 reps each)

Saturday - Full body (max sets of 3-5 reps)

Squats
Bench Press
Rows
Lateral Raises (Will do higher reps on this exercise)
Barbell Curls (Will do higher reps on this exercise)


I'll rotate the full body exercises around. Anyway. Worth a shot or should I stick to WSFSB?

By the way: My sports are rowing/basketball.
I train basketball on my own net and after school thursday + one week lunchtime. Rowing will be 2/3 times per week.
And I'll do the majority of my core work at home between workouts. I'm going to add in running (maybe 2 x per week) and rowing machine (5 times per week) when I have set up the weights program.

*edit* alternative WSFSB3 program.

Workout 1

Max 3-5 reps: ATG squats
3x20: Calf raises
3x8: Bulgarian Splits
3x10: Romanian Deadlifts
Abdominal circuit repeat x 3: 10 x Sit Up sprints
10 x elbow to opposite knee
10 x arms out straight meet leg out straight.


Workout 2

Max 3x5 2x3: Bench Press
2xmax reps: DB bench Press
4 SS of 10 reps: Barbell Rows/Rear Delt flies
3x12: Shrugs
3x12: Curls

Workout 3

6x3:Vertical Jumps
3x10:Step ups
3x10: Romanian Deadlift
Abdominal Weighted Russian Twists: 4x10


Workout 4

3x12: Bench Press
SS 4x8 of each exercise: Chin Ups/Rear Delt Flies
4x8: Lateral Raises
SS 3x8/15: Barbell Shrugs/Tricep extensions
6xmax time: DB holds

 

[VanDiesel]

If I was to roll the dice for you, I would suggest The Waterbury Method.

 

[Proteinboy]

if you want something new, just change up your set/rep ranges. like van deisel suggested, i believe the waterbury method incorporates 10x3. that would be a great change from 3x12 range. doing variations of exercises is also critical. if youv been back squatting, put in front squats once a week, put in bulgarians, lunges, stepups perhaps( not all of them), pistols maybe.

i think you have the main idea down already. the workout looks fine. just make sure you dont keep doing the same thing.

you can also change your method of progression. instead of trying to increase weight, frist you can try increasing reps, or sets. i find this kind of progression simple and effective.

 

[Woodt]

Yah, cheers guys. The plan was to mix exercises up. They were just samples. But now I actually think I am going to do Defranco's for 13 weeks, and mix it up a bit. Which is effectively what I've done. But I can't make my mind up because I want bigger legs.