Bustedchalk
New member
I'm sick of hanging around bodybuilding.com as its hard to get any solid advice, but anywhere's here is my story.
I have been training hard all winter with this great routine, and have seen major gains in the big 3 lifts. But as summer is about to begin I am returning to work ( construction ) and I'll be back to working 60+ hours a week + cooking + G/F ughhhggh
This is the first time i've ever tried gaining weight, and I wanna make sure i see good progress, but I just don't have the time to do my current routine, especially during the week, I would like to find a good routine I could do on Saturday and Sunday, and possible 2 lighter days during the week.
here is my current routine, sorry for the long read.
Day 1
Core Lift -Bench Press
Supplement Lifts
Decline Bench
High Incline Bench
Bench Dips
Direct Ab Work
DB oblique crunches
Day 2
Core Lift - Back Squat
Supplement Lifts
Front Squat
Bulgarian Split Squat
Calf Raises
Day 3
Core Lift - Pull Ups
Supplement Lift
Seated Cable Row
Reverse Curl
Lat Pull Down
Direct ab work
Cable Crunches
Day 4
Core Lift - Dead Lift
Supplement Lift
BB Goodmornings
Hyperextensions
Rack Deadlift w/Shrug
Direct ab work
Floor crunches/planks/hanging leg raises
My Routine works on a 4 week schedule.
First week for corelift is 60% of my 1RM for 3 sets, 2 x 8 1 x AMRAP
supplements 2-3 sets 15-20 reps (light weight)
Second week - 70% 2 x 6/ 1x AMRAP
supplements 3-4 sets 8-10 reps (medium weight)
Third Week - 80% 1xAMRAP / 2x3
supplements 4-5 sets 4-6 reps (heavy weight)
Forth Week - 90% 1xAMRAP / 2x2
supplements 2-3 sets 15-20 reps
Then I use my AMRAP from week 3 and 4 to determine my new 1RM for my new cy
I have been training hard all winter with this great routine, and have seen major gains in the big 3 lifts. But as summer is about to begin I am returning to work ( construction ) and I'll be back to working 60+ hours a week + cooking + G/F ughhhggh
This is the first time i've ever tried gaining weight, and I wanna make sure i see good progress, but I just don't have the time to do my current routine, especially during the week, I would like to find a good routine I could do on Saturday and Sunday, and possible 2 lighter days during the week.
here is my current routine, sorry for the long read.
Day 1
Core Lift -Bench Press
Supplement Lifts
Decline Bench
High Incline Bench
Bench Dips
Direct Ab Work
DB oblique crunches
Day 2
Core Lift - Back Squat
Supplement Lifts
Front Squat
Bulgarian Split Squat
Calf Raises
Day 3
Core Lift - Pull Ups
Supplement Lift
Seated Cable Row
Reverse Curl
Lat Pull Down
Direct ab work
Cable Crunches
Day 4
Core Lift - Dead Lift
Supplement Lift
BB Goodmornings
Hyperextensions
Rack Deadlift w/Shrug
Direct ab work
Floor crunches/planks/hanging leg raises
My Routine works on a 4 week schedule.
First week for corelift is 60% of my 1RM for 3 sets, 2 x 8 1 x AMRAP
supplements 2-3 sets 15-20 reps (light weight)
Second week - 70% 2 x 6/ 1x AMRAP
supplements 3-4 sets 8-10 reps (medium weight)
Third Week - 80% 1xAMRAP / 2x3
supplements 4-5 sets 4-6 reps (heavy weight)
Forth Week - 90% 1xAMRAP / 2x2
supplements 2-3 sets 15-20 reps
Then I use my AMRAP from week 3 and 4 to determine my new 1RM for my new cy
