My first Workout Routine

“Hardcore and High-Volume”

This is workout is simply WHAT I DID. Eventually my goals changed, and I changed a few things. But even to this day I still rely on many of the training principles of this program. You’re hitting each body part at least twice (biceps are working with back and triceps with chest). This is the routine that I used during a time in my life where I made the most gains in the shortest amount time (I started at about 173 lbs at
about 17% bodyfat. After 3 months I was 185 lbs and 11% bodyfat). I was eating a diet high in protein which included an old product that unfortunately is no longer available called “MesoTech” from Muscletech. It was essentially a high protein meal replacement.

There is so much information available out there that talks about how much weight to use and how many reps and sets to do. There are also an unbelievable amount of resources that demonstrates how to perform each one of these exercises. I am not going to link a video or image showing how to perform these exercises. If you’re unsure how to perform an exercise, YouTube is a good resource that I use frequently.

When I did this program, my goals were to put on muscle and lose fat. I was going for the Natural bodybuilder/fitness model look. The fact that I was able to put on muscle while simultaneously losing fat was due in large part to the fact that I did not have a lot of muscle to start with, especially in my upper body. I was doing 3 to 4 sets per exercise, 8-12 reps for upper body (usually), 15-20 reps for the lower body, and abs. I did 2 to 4 exercises per body part, and cardio sessions were 30-45 minutes. Once you start seeing changes in your body, it becomes even more fun.

For chest and shoulders, I often like to start with an exercise that stretches and/or elongates the muscle. I believe this, followed by a pressing movement expands the muscle thus enlarging the muscle bellies. For this program, you must have access to a well-equipped gym with a plethora of free weights, barbells, and cardio equipment. If you don’t have access to all these things, you’ll just have to try and use what you can. I ingested at least 30-40 grams of whey protein immediately following each training session.

Day 1 Chest and Back and Cardio
Flat barbell bench press 4 sets 8-12 rep range/Lat pull downs 4 sets 8-12 reps

Dumbbell flys for chest 3 sets 9-12 rep range/Seated Row 4 sets 8-12 reps

Decline barbell or dumbbell presses 3 or 4 sets 8-12 reps/1 arm rows for back 3 sets each side 10-15 reps *On these I lighten the weight a little and increase the reps on these to try and keep the abs and obliques from getting too large as they inadvertently get worked in this movement

30-45 minutes on any combination of stair master, elliptical, bike, treadmill

*Sometimes I will superset dips for chest with cable crossovers in place of dumbbell flys

Day 2 Shoulders and Arms and Abs and Cardio

Rear Lateral Raises 4 sets of 8-12 reps/Lateral raises 3 sets 8-12 reps/ front raises 3 sets 8-12 reps

Seated dumbbell presses 4 sets 8-12 reps/ Barbell curls superset with skull crushers 3 to 4 sets 8-12 reps

Dumbbell curls superset with Triceps kick back 3 sets each 8-12 reps

Leg raises 2 sets of 15-20 reps/Crunches and Bicycle crunches 2 sets each 15-20 reps 30-45 minutes of Cardio

Day 3 Legs
Leg Extensions-light set to warm up the quads

Barbell squats 4 sets 10-15 reps. Then 1 final burnout set with lighter weight to failure/ Leg Curls 4 sets 10-15 reps/Stiff-Legged Deadlifts 3 sets 8-10 reps/

Leg Extensions superset with Leg Presses/ Seated Calf Raises with the Leg press machine 10-15 reps/Standing 1 leg calf raises (dumbbell optional) 3 sets 10-15 reps

Day 4 Rest

Day 5 Chest and Back and Abs and cardio 1 body part at a time.

Incline dumbbell flys for chest 3 sets 9-12 rep range/ Incline dumbbell press 4 sets 8-12 rep range/Flat dumbbell presses 3-4 sets 8-12 reps range/Dips for chest superset with cable flys or crossovers 3 sets

10-15 reps/ Lat pull downs 4 sets 8-12 reps/Bent Rows with barbell 3-4 sets 8-12 reps/Seated Row 3 sets

10-12 rep range/ **Deadlifts with a barbell 3 sets 10-15 reps / Hyper Extensions for Lower back 3 sets

10-15 rep range/ Roman Chair Leg raises, 2 sets of 15-20 reps/Crunches and Bicycle crunches 2 sets each 15-20 reps/Russian Twists, 3 sets 15-20 reps
30-45 minutes of Cardio

**Optional. I personally am not a huge advocate for the deadlift, and I certainly never went heavy. I focused more on thinking about spinal erectors and posture. It’s an optional exercise in my opinion.

Day 6 Shoulders and Arms and Cardio
Smith Machine presses, 4 sets 8-12 reps (last 2 sets do a lateral raise immediately following the press)/Rear delt raises 3 sets 8-12 reps/45 degree angle lying dumbbell raises 3 sets 8-12 reps/Arnold Presses 2 sets 10-12 reps/Tricep Pushdowns with rope, 4 sets 8-15 reps (1 st set warmup)/Close grip
bench press, 3 sets 8-12 reps/1 arm reverse grip push down 3 sets each side 10-15 reps/Preacher curls,

3 sets 8-12 reps/hammer curls 3-4 sets 8-12 reps/concentration curls 3 sets 8-12 reps/ 30-45 minutes of Cardio

Day 7 Legs and Abs
Lying Leg curls 4 sets 10-15 reps/Leg press with a higher foot placement to focus on hams & glutes 3 sets

10-15 reps/ Goblet squats 4 sets 10-15 reps/Leg curls 3 sets 10-15 then 1 burnout set/Seated calf raises

3 sets 10-15 reps/ Standing calf raises with smith machine or 1 leg w/dumbbell 3 sets 10-15 reps