My gym training programme for intermediate trainees
I find that taking gym exercising seriously greatly improves my motivation in just about everything I do. It boosts my physical and mental health so it has became a big part of my life.
Have at least one rest day (without any muscle exercising) in between gym days.
I’m currently on a bulk(ish) diet and my gym training programme is a slightly modified version of a popular gym training 5×5 single factor program:
http://www.geocities.com/elitemadcow1/5×5_Program/Linear_5×5.htm (If that site is still down, try this link). I’ll write a post about my diet later. When I say 3×8 for example, it means 3 sets of 8 repeats.
This program is great for building muscle and strength. You should probably have been in the gym for at least a year before trying out this program. This programme is meant for intermediate trainees.
Take 1 - 5 minute breaks after every set. (5 mins only if your target muscles are very tired and 1 min only after the lightest sets).
The gym days’ moves are ordered in a way which I find optimal, but if some spot is taken in the gym, you may alter the order to avoid waiting.
Week’s first time in a gym
- Bench Press 5×5 ramp up weight after every set, until top set of 5. (Move Example)
- Barbell Squat 5×5 ramp up weight after every set, until top set of 5. (Move Example)
- Barbell Row 5×5 ramp up weight after every set, until top set of 5. (Move Example)
- 4 sets of weighted sit-ups.
- 2 sets of weighted hypers.
- Sitting Calf Raise 3×8 constant weight. (You may leave this one out if you don’t care about those muscles much).
Week’s second time in a gym
- Barbell Incline Bench Press 4×5 ramp up weight after every set, until top set of 5. (Move Example)
- Barbell Squat 4×5 ramp up weight after the first two sets, then repeat the third set. This is light because it is in the middle of the week and you’ll also be doing Deadlifts.
- Deadlift 4×5 ramp up weight after every set, until top set of 5. (Move Example)
- 3 sets of Chin-ups. (Optional, you can replace this with 3 sets of normal sit-ups too)
Week’s third time in a gym
This day takes me 90 - 130 minutes in the gym. Longer than the other days.
- Bench Press 4×5 same weights as in the first time of the week, but leave the last set out. 1×3x102.5% of your last top set of five, 1 x 8 x third set.
- Barbell Squat - The same set schedule as above.
- Barbell Row - The same set schedule as above.
- 3×8 Triceps Extensions
- 3×8 Barbell Curls or something else that targets Biceps.
You need to check out this page too after reading this post before you can start with this program. Then come back here to know better what I’m talking about.