Before you start training or join a gym it’s important to have a reason/goal for starting, weather that's to gain muscle, lose weight, improve fitness & performance etc. My goal is the same today as when I stared 5 years ago, to build the best physique I can with as much muscle mass, symmetry and conditioning as possible for my own personal physique ambitions and also my dream of becoming a professional wrestler. I am still a long way to achieving the physique I crave but I am happy with the progress I have made and I see every day and every workout as an opportunity to get better.
My current weekly training routine/program is primarily based around the bodybuilding style training for muscle hypertrophy 4 days per week along with a strength & conditioning day.
Monday - (Strength Day 5x5x5 Training)
*2 warm up sets per exercise
Squat - 5x5
Leg press - 5x5
Bench press - 5x5
Deadlift - 5x5
Standing shoulder press - 5x5
*Maximum weight for 5 sets of 5 reps with strict technique.
Tuesday - Back + Calves
Pull ups - 3xFailure
Lat pull down - 3x10reps
T bar row - 4x8-10reps
Bent over row - 4x8-10reps
Cable row - 3x15reps
Single arm row - 3x10reps
Hyperextensions - 3x15reps
Leg press calf raise - 3x15reps
Wednesday - Chest + Triceps
Flat Bench Press - 4x8-10reps
Incline dumbbell Press - 4x8-10reps
Flat dumbbell flye - 3x12reps
Decline Dumbbell Press 3x8-10reps
Standing Cable Flye - 3x12-15reps
Triceps Cable push down - 3x10reps
Skull crushers - 3x10reps
Dips - 3xFailure
Dumbbell kickback - 3x12reps
Thursday - legs + Wrestling Training
Back Squat - 5x12reps
Leg Press - 4x12 reps Lunges (type varies per workout) 3x30reps Leg extension - 3x15reps Lying leg curl - 3x15reps Seated calf raise - 5x10reps
Friday - Shoulders + Biceps
Dumbbell Shoulder Press - 4x10reps
Lateral raise - 4x12reps
Standing Barbell Shoulder Press 4x8-10reps Front Raise - 3x12reps Rear Delt Flye - 3x12reps Shrugs - 3x12reps
Barbell Curl - 4x10reps
Alternate dumbbell curl - 4x10reps
Hammer curl - 3x12reps
Machine preacher curl - 3x10reps
Saturday - (Full Body Conditioning Workout)
Workout is different each time, I use bodyweight exercises like pull ups, push ups & dips along with HITT style training using the prowler and battle ropes. This is a fast paced circuit style workout with little rest between exercises.
Sunday - Rest Day / Wrestling Training
On my bodybuilding muscle hypertrophy days the aim is to hit each muscle as hard as possible within 60-75 minutes, get in get the work done, then get out and start the recovery/growth period through proper nutrition and sleep.
I usually work with 15 sets for a smaller muscles like arms & shoulders split over 4-5 exercises & 20+ sets for bigger muscles like legs and back.
I design my workouts to focus on two big compound moves per muscle group at the start of my workout when I'm fresh and then 2-3 isolation exercises using machines or cables to focus more on muscle contraction and TUT (Time under Tension)
Something that I find has worked for me is that I rarely do the exact same workout twice in a row, for example on leg day on week I will start with back squats & then the next workout I will start with leg presses or front squats. I fell this has worked for me as I am constantly keeping my muscles guessing as they never know what to expect next which shocks them into growing.
Follow my Instagram – AdamMaxted for weekly gym/exercise motivation.