Can someone design a WORKOUT PROGRAM FOR ME ?

[ball22]

Hi,
If someone could design a 4 day a week full body split program for me that would be great.
The days I cannot work out are Wed. & Sundays.
I am a member of a gym, I have access to free weights and machines.

I'm interested in build more MASS and strength and I am very willing to lift and work hard but I don't want to OVERTRAIN.

My diet is very clean, high in protein.

My stats...

6'3"
210 lbs.
9% bf
46 yrs old look and feel much younger
Weight training hard for the past 6 months.
Thanks,
Jim

 

[captain wacky]

Day1 Back
Day2 Shoulder/Tris
Day 3 legs
Day4 Rest/Cardio
Day 5 Chest/Bi
Day 6-7 Rest/Cardio

Keep the weight high and the reps low 4-8 reps.

Good luck!

 

[hornedfrogs07]

Check out my split, it's already posted on here and I don't want to retype all of it. IMO it'd work great for you, since the schedule (off wed & sun) is basically the same as the one I keep.

 

[slobberknocker]

This is what I do.

SUNDAY
deadlift 1x1
rack dead (knee height) 1x5
barbell row 2x5


TUESDAY
bench press 1x5
incline press 3x5


THURSDAY
squat 1x3
stiff leg deadlift 3x5


FRIDAY
military press 5x5
bench press 3x10

 

[Bast]

1:Legs
2:Chest/Abs
3: Back/Traps
4:Shoulders/Triceps
5:Biceps/Abs

This is what i do.. i´d go with 5days if i where u, u have 5 days left if u take away Wed. & Sundays
Good luck!

 

[josh81]

This is the one I recently desgined on my own. Coincidently, many successful bodybuilders have used a plan just like it in the past aswell.

Chest/Calves
Back/Quads & Hamstrings
Biceps/Triceps
Shoulders/Traps

Perfect 4 day routine. I hope you like it.

 

[NWATHLETICS]

monday: back/tri
tuesday: legs
wednesday: rest
thursday:chest/bi
friday: shoulders/abs
saturday: rest
sunday: rest

that's the best u can do pretty much.. with this routine, NOTHING is half-assed, I got it off Dexter.

this is the routine I use. Works well..

 

[josh81]

monday: back/tri
tuesday: legs
wednesday: rest
thursday:chest/bi
friday: shoulders/abs
saturday: rest
sunday: rest

that's the best u can do pretty much.. with this routine, NOTHING is half-assed, I got it off Dexter.

this is the routine I use. Works well..

I never knew Dexter excludes his traps...

 

[NWATHLETICS]

haha j00 funny guy

u work traps with ur back and some with shoulders

 

[2horns]

i m currently using this one. you just have to find what works for you bro.

off
Chest/abs
quads/hams
off
back/shoulders/traps
bi's/tri's/calves
off

 

[NWATHLETICS]

i LIKE THE SPREADS ON THE REST DAYS, NICE ROUTINE.

dONT WORK BI'S WITH TRI'S B/C WORKING ONE WEAKENS THE OTHER BC IT DRAWS ENERGY OFF THE OTHER IF IT GETS TOO TIRED. SEE MINE ABOVE, I THINK IT WILL HELP U MORE MOST DEFINATELY.