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OllyMcCully
OllyMcCully g Olly McCully
29 Post(s)
29 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2014
Posted

Hey guys, I was hoping some of you could take a look at this routine and tell me what you think?

Pull 1

Deadlift: 8x8x8x8

Pull ups/lat pull down: 40 (<4 sets up weight on pull down)

Single arm DB row: 10x10x10x10

Bent over row: 5x5x5x5x5

Cable crunches: 20x20x20

Push

Barbell Bench: 5x5x5x5x5

Barbell Incline/Decline: 8x8x8x8

DB Bench: 15x15x15

Weighted: 5x5x5x5x5

Push ups: AMRAP X3

Legs

Back Squat: 10x8x6x4

Front Squat: 5x5x5x5x5

Squat Press: 8x8x8x8

Box Jump: 3x3x3

Pull 2

Weighted Chin ups/ lat pull down: 40 (<4 sets up weight on pull down)

Plate Raises: 10x10x10x10

Upright row: 10x10x10x10

Bent over row: 10x10x10x10

Leg raises: 10x10x10x10

Full Body

Military Press: 5x5x5x5x5

Clean and press: 8x8x8x8

Kettlebell swing: 15x15x15x15

RDLs: 8x8x8x8

Toes to bar: 8x8x8x8

 

4 days a week of cardio, Day 1 and 3 is sprinting (100m sprint 100m walk for 15 minutes), day 2 is a 2-3 mile run and day 4 is a circuit on the outdoor gym

 

William_Steinset
William_Steinset p William Steinset
1K Post(s)
1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted
Posted By: OllyMcCully

Hey guys, I was hoping some of you could take a look at this routine and tell me what you think?

Pull 1

Deadlift: 8x8x8x8

Pull ups/lat pull down: 40 (<4 sets up weight on pull down)

Single arm DB row: 10x10x10x10

Bent over row: 5x5x5x5x5

Cable crunches: 20x20x20

Push

Barbell Bench: 5x5x5x5x5

Barbell Incline/Decline: 8x8x8x8

DB Bench: 15x15x15

Weighted: 5x5x5x5x5

Push ups: AMRAP X3

Legs

Back Squat: 10x8x6x4

Front Squat: 5x5x5x5x5

Squat Press: 8x8x8x8

Box Jump: 3x3x3

Pull 2

Weighted Chin ups/ lat pull down: 40 (<4 sets up weight on pull down)

Plate Raises: 10x10x10x10

Upright row: 10x10x10x10

Bent over row: 10x10x10x10

Leg raises: 10x10x10x10

Full Body

Military Press: 5x5x5x5x5

Clean and press: 8x8x8x8

Kettlebell swing: 15x15x15x15

RDLs: 8x8x8x8

Toes to bar: 8x8x8x8

 

4 days a week of cardio, Day 1 and 3 is sprinting (100m sprint 100m walk for 15 minutes), day 2 is a 2-3 mile run and day 4 is a circuit on the outdoor gym

 

What is your goal ? What are your macros ?

MS Athelete / Super Hermanite / SHF
OllyMcCully
OllyMcCully g Olly McCully
29 Post(s)
29 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2014
Posted

So the goal is try and build an 'Atheletic Aesthetic', Im aiming for around 200g protein a day and trying to keep carbs and bad fats down, I don't know the exact numbers

William_Steinset
William_Steinset p William Steinset
1K Post(s)
1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted

Would you say you are essentially building muscle and losing fat ? 20 sets each muscle is a bit much and I think you would get a lot more out of your workouts using a slower tempo, less rest periods and fewer sets. 12 to 16 sets max for chest is more than enough. use 6 to 12 reps with slow and controlled tempo and 1 to 2 mins rest in between sets. if you are unsure how slow the tempo should be, think of it this way, if you spend 20 to 30 seconds each set, you need to go slower.

 

Macros are the most important factor for wether you will reach your goal or not. For building muscle 200g of protein is usally fine, but its the carbs that fuel your workouts and the fat that fuel your long lasting workouts so dont forget about them !

MS Athelete / Super Hermanite / SHF
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: OllyMcCully

Hey guys, I was hoping some of you could take a look at this routine and tell me what you think?

Pull 1

Deadlift: 8x8x8x8

Pull ups/lat pull down: 40 (<4 sets up weight on pull down)

Single arm DB row: 10x10x10x10

Bent over row: 5x5x5x5x5

Cable crunches: 20x20x20

Push

Barbell Bench: 5x5x5x5x5

Barbell Incline/Decline: 8x8x8x8

DB Bench: 15x15x15

Weighted: 5x5x5x5x5

Push ups: AMRAP X3

Legs

Back Squat: 10x8x6x4

Front Squat: 5x5x5x5x5

Squat Press: 8x8x8x8

Box Jump: 3x3x3

Pull 2

Weighted Chin ups/ lat pull down: 40 (<4 sets up weight on pull down)

Plate Raises: 10x10x10x10

Upright row: 10x10x10x10

Bent over row: 10x10x10x10

Leg raises: 10x10x10x10

Full Body

Military Press: 5x5x5x5x5

Clean and press: 8x8x8x8

Kettlebell swing: 15x15x15x15

RDLs: 8x8x8x8

Toes to bar: 8x8x8x8

 

4 days a week of cardio, Day 1 and 3 is sprinting (100m sprint 100m walk for 15 minutes), day 2 is a 2-3 mile run and day 4 is a circuit on the outdoor gym

 

Looks good - how long have you been following the routine and what results have you seen?

 

Also, what macros are you following? It's all well and good to have a training program in place.. but then you need to fuel it too :-)

 

The only thing I would say is do you think you are getting enough bicep, tricep and shoulder training in there? I notice you only have two movements for shoulders, and nothing directly targeting your arms.. how's the growth going in those areas?

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OllyMcCully
OllyMcCully g Olly McCully
29 Post(s)
29 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2014
Posted

Hey,

 

So in order to maintain my current bodyweight I need to be getting about 200g protien, 400g carbs, 80g fat and about 3300 calories, right now because im trying to lean up a little im on 220g protien, 210g carbs and 90g fat and 2600 calories.

 

I know what you mean about there not being much shoulders and arms - we only get about an hour to train when we're at the gym so we had to try and figure out what was most important.

 

I've only just started this routine so I'll give it a couple of weeks and see if anything looks like its lagging.

 

Thanks for replying

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: OllyMcCully

Hey,

 

So in order to maintain my current bodyweight I need to be getting about 200g protien, 400g carbs, 80g fat and about 3300 calories, right now because im trying to lean up a little im on 220g protien, 210g carbs and 90g fat and 2600 calories.

 

I know what you mean about there not being much shoulders and arms - we only get about an hour to train when we're at the gym so we had to try and figure out what was most important.

 

I've only just started this routine so I'll give it a couple of weeks and see if anything looks like its lagging.

 

Thanks for replying

Macros look good!!

 

I see what you mean about maximizing your training time - but you can always through some supersets in to still get some work in for those areas while not taking up too much time. Just a thought, but if things are growing as it sits then it's all good!!

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muscular strength
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