So two days of heavy lifting, and three days of more of faster lighter weight workout? Maybe i will try a variation on this
I never feel like tired or sore by the next day, i always feel fresh and its hard for me to take a day of rest even though i know i should
Yeah, it should look something like this:
Day 1: Upper Body Power Day
Pulling Power Movement: Bent over or Pendlay rows 3 sets of 3-5 reps
Assistance Pulling movement: Weighted Pull ups 2 sets of 6-10 reps
Auxiliary Pulling movement: Rack chins 2 sets of 6-10 reps
Pressing Power Movement: Flat dumbbell presses 3 sets of 3-5 reps
Assistance pressing movement: Weighted dips 2 sets of 6-10 reps
Assistance pressing movement: Seated dumbbell shoulder presses 3 sets of 6-10 reps
Auxiliary curling movement: Cambered bar curls 3 sets of 6-10 reps
Auxiliary extension movement: Skull crushers 3 sets of 6-10 reps
Day 2: Lower Body Power Day
Pressing Power Movement: Squats 3 sets of 3-5 reps
Assistance pressing movement: Hack Squats 2 sets of 6-10 reps
Assistance extension movement: Leg extensions 2 sets of 6-10 reps
Assistance pulling movement: Stiff legged deadlifts 3 sets of 5-8 reps
Assistance pulling/curling movement: Glute ham raises or lying leg curls 2 sets of 6-10 reps
Auxiliary calf movement: Standing calf raise 3 sets of 6-10 reps
Auxiliary calf movement: Seated calf raise 2 sets of 6-10 reps
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy Day
Pulling Power Exercise speed work: Bent over or Pendlay rows 6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pulling movement: Rack chins 3 sets of 8-12 reps
Hypertrophy pulling movement: Seated cable row 3 sets of 8-12 reps
Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench 2 sets of 12-15 reps
Hypertrophy pulling movement: Close grip pulldowns 2 sets of 15-20 reps
Hypertrophy shoulder movement: Seated dumbbell presses 3 sets of 8-12 reps
Hypertrophy shoulder movement: Upright rows 2 sets of 12-15 reps
Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables 3 sets of 12-20 reps
Day 5: Lower Body Hypertrophy Day
Lower Body Power Exercise speed work: Squats 6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Hack squats 3 sets of 8-12 reps
Hypertrophy pressing movement: Leg presses 2 sets of 12-15 reps
Hypertrophy extension movement: Leg extensions 3 sets of 15-20 reps
Hypertrophy pulling movement: Romanian deadlifts 3 sets of 8-12 reps
Hypertrophy curling movement: Lying leg curls 2 sets of 12-15 reps
Hypertrophy curling movement: Seated leg curls 2 sets of 15-20 reps
Hypertrophy calf movement: Donkey calf raises 4 sets of 10-15 reps
Hypertrophy calf movement: Seated calf raises 3 sets of 15-20 reps
Day 6: Chest and Arms Hypertrophy Day
Pressing Power Exercise speed work: Flat dumbbell presses 6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Incline dumbbell presses 3 sets of 8-12 reps
Hypertrophy pressing movement: Hammer strength chest press 3 sets of 12-15 reps
Hypertrophy fly movement: Incline cable flyes 2 sets of 15-20 reps
Hypertrophy curling exercise: Cambered bar preacher curls 3 sets of 8-12 reps
Hypertrophy curling exercise: Dumbbell concentration curls 2 sets of 12-15 reps
Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench 2 sets of 15-20 reps
Hypertrophy extension exercise: Seated tricep extension with cambered bar 3 sets of 8-12 reps
Hypertrophy extension exercise: Cable pressdowns with rope attachment 2 sets of 12-15 reps
Hypertrophy extension exercise: Cable kickbacks 2 sets of 15-20 reps
Day 7: Rest
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If you aren't getting sore, then chances are you are not going to absolute failure. I'm not knocking you by any means, but at 19, you likely don't have significant experience in the gym and the mental and physical capabilities to push to extreme limits, and this is reflected somewhat in the weights you are using and body measurements. We have to start somewhere, so do take that as anything personal, it is just the way it is...we've all been there, but with increased knowledge and experience, consistent progressive training and adherence to a solid nutritional protocol you will soon see the muscle getting packed on and will be able to apply innovative training techniques that you know work for you, which will get you from point A to point B faster.
You need to treat every single rep of every single set like it is your last. Consistently testing your physical and mental limits and either progressing in weight, reps, or volume will yield to consistent gains.
Haha- good ol' Layne I remember when he was still a small 19 yr old kid on Mind and Muscle... Wow he has come a long way.
I love this program and really like the idea of using different set and rep schemes and a variety of loads and angles to be able to train each muscle multiple times per week in a different way each time.
