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A printable version of my full workout program for free

muskate

<b>V.I.P.</b>
VIP
This week is back to the routine for most of us. The sad reality is that the holidays are over and most of us are back to work. I started school yesterday and am back to my regular routine.

Today I am starting my offseason full force. I had a really nice winter break in Edmonton visiting my family. I tried to eat as much as possible but I was staying at my parents house and it was hard to eat as much as normal. I actually lost weight during the holidays.

Here is the starting point for my offseason -

uEbAluc.jpg


I am hoping to put on roughly 1 pound per week over the next 10-15 weeks. Anyone who has followed my training knows that I'm not a big eater so I ordered some nutrobal from sarms1.com to help me with my appetite (and keep me lean while bulking). I am going to take 1mL (25mg) 30-45 minutes before my last meal each day.

I will update this thread once a week with how things are going and my current weight and photos.

This is the workout program I am going to be following. I am personally not going to be doing any cardio. I didn't include cardio or rest days into the program because it's very individual. Add in cardio and rest days to the program as needed based on your goals.

Chest tri abs/ back bi calves/ shoulders traps abs / quads hams glutes calves workout split

Workout tips
¥ The sets listed don't include warm-up sets. Perform as many warm-ups as you need, but never take them to failure.
¥ After warm-ups, choose a weight that allows you to reach muscle failure within the target rep range listed.
¥ On the last set of each exercise, do a dropset (quickly reduce the weight by about 25 percent after you reach muscle failure, then rep again to a second point of muscle failure).

Some finishing exercises are done Tabata-style: With a very light weight, do 20 seconds of as many reps as you can (normal rep speed). Take a 10-second break, then repeat the sequence for 8 segments (4 minutes total). While Tabata-style training helps burn fat, it is added here for the wicked muscle pump it creates. The goal of the tabatta exercises is to not use heavy weights and take the sets to failure but rather to use a light weight and focus on blood volume and to get as great of a pump as possible.

- - - Updated - - -

Day 1: Chest, Triceps, Abs
Barbell Bench Press - Medium Grip
4 total sets
2 sets, 6-8 Reps
2 sets, 10-12 Reps


Incline Dumbbell Press
3 total sets
1 set, 8-10 Reps
1 set, 8-10 Reps
1 set, 10-12 Reps


Hammer Strength Decline Chest Press
3 total sets
1 set, 8-10 Reps
1 set, 8-10 Reps
1 set, 10-12 Reps


Incline Cable Flye or Dumbell cable flye
3 sets, 10-12 Reps


Machine Bench Press
8 sets (Tabata-style)


Close-Grip Barbell Bench Press
3 sets, 8,8,10 Reps


Standing Overhead Dumbell Tricep Extension (One Arm Per Time)
3 sets, 8-10 Reps


Dip Machine
8 sets (Tabata-style)


Hanging Leg Raise
3 sets, 12-15 Reps


Cable Crunch
3 sets, 12-15 Reps


Broomstick Twists On A Decline Bench
3 sets, 1 minute


Ab Roller
8 sets (Tabata-style)


Day 2: Back, Biceps, Calves
Bent Over Barbell Row
4 total sets
2 sets, 6-8 Reps
2 sets, 10-12 Reps


T-Bar Row (Narrow Grip)
3 sets, 8-10 Reps


Wide-Grip Assisted Pull up
3 sets, 10 Reps


One-Arm Dumbbell Row
3 sets, 10-12 Reps


Straight-Arm Pulldown
3 sets, 12 Reps


Underhand Grip Cable Pulldown
8 sets (Tabata-style)


Lower Back Hyper Extension
3 sets, 12 Reps


Barbell Curl
3 total sets
1 set, 6-8 Reps
1 set, 6-8 Reps
1 set, 10-12 Reps


Incline Dumbbell Curl (Alternating Arms)
3 sets, 10-12 Reps


Machine Preacher Curls
8 sets (Tabata-style)


Standing Calf Raises
4 sets, 12, 12, 20, 20 Reps


Seated Calf Raise
3 sets, 15 Reps


Leg Press Calf Raises
8 sets (Tabata-style)


Day 3: Shoulders, Upper Traps, Abs
Seated Barbell Military Press
4 total sets
2 sets, 6-8 Reps
2 sets, 10-12 Reps


Standing Alternating Overhead Dumbbell Press
3 sets, 8-10 Reps


Seated Dumbbell Bent-Over Rear Delt Raise
3 sets, 8-10 Reps


Dumbbell Side Lateral Raise
3 sets, 8-10 Reps


Barbell Front Raise
3 sets, 8-10 Reps


Upright Cable Row
8 sets (Tabata-style)


Dumbbell Shrug (Or Machine Shrug)
4 sets, 8, 8, 12, 12 Reps


Decline Bench Lying Leg Raise
3 sets, 12-15 Reps


Decline Bench Weighted Abdominal Crunch
3 sets, 12-15 Reps


Side Plank
3 sets, 1 minute per side


Body Weight Knee Tuck ins
8 sets (Tabata-style)


Day 4: Legs (Includes Calves)
Barbell Squat
4 total sets
2 sets, 6-8 Reps
2 sets, 10-12 Reps


Walking Barbell Lunge
3 sets, 8-10 Reps (Per leg)


Leg Press (Or Hack Squat)
4 total sets; alternate high and wide and low and narrow foot placements
1 set, 8-10 Reps
1 set, 8-10 Reps
1 set, 10-12 Reps
1 set, 10-12 Reps


Leg Extensions
8 sets (Tabata-style)


Barbell Straight Leg Romanian Deadlift
4 sets, 8, 8, 12, 12 Reps


Lying Leg Curls
3 sets, 8-10 Reps


Seated Hamstring Curl
8 sets (Tabata-style)


Standing Calf Raises
4 sets, 12, 12, 20, 20 Reps


Seated Calf Raise
3 sets, 15 Reps


Leg Press Calf Raises
8 sets (Tabata-style)

- - - Updated - - -

Additional tips -
You never want to get comfortable with a workout and stop pushing yourself. When you do, you will plateau. Logging your workouts helps remind you what you've already done so you can push yourself to try and lift more weight for the same number of reps or the same weight for more reps.


Here are some ways to add variety:
¥ Sub out different exercises, or make subtle changes to the ones you're already doing. Replace a multijoint exercise with one that hits the target muscle from a completely different angle, like doing presses on an incline instead of a flat bench, or switching from a barbell to dumbbells. Such changes create slightly different training stimuli that lead to increased muscle growth.
¥ Sub out techniques, especially on your first exercises. Instead of doing regular benches on the bench-press station, try doing them in the power instead. There you can set the pins an inch away from your chest and do ‘rest pause’ sets where you bring the barbell to a complete stop an inch away from your chest to take out all momentum out of the exercise and increase your strength coming out of the hole.
¥ With a spotter, get a few negative reps on the last set of each exercise. DONT do this for every set. Negatives tend to have a greater effect on delayed-onset muscle soreness and a stronger anabolic stimulus. With negatives, slow down the eccentric portion to as long possible (ideally around 5 seconds on each rep).
¥ Swap out finishing exercises and techniques. While I have Tabata-style finishers listed for each exercises for these workouts, you can also try dropsets and “one and a halfs”. In "one and a halfs" you complete one full rep, go halfway down, go all the way back into a full contraction again, then go all the way back down. The entire sequence counts as a single rep.
¥ Change up your intensity. I suggest a given rep target but that doesn't mean you're stuck with it— try adding in the occasional ‘burn out’ set where you do 20+ reps. Likewise, if you’re feeling particularly strong one day, push yourself and do a couple really heavy 3-5 rep sets.


Don't make a lot of changes from one workout to the next unless you have good reason, such as a specific movement hurts your shoulders or just doesn't feel effective. It’s incredibly difficult to measure progress when you're constantly mixing up the training variables. Instead, consider making changes every 4-6 weeks. This allows you to track what's worked and make smart additions to your workout.
 
Nice workout! My training style is a lot like yours, I like how you are throwing the tabata-style in. I have never heard of it until now, and will likely add it towards the end of my workouts to give it a try! I see you'll be running the MK, are you cycling anything else during the next 10-15weeks to assist you in your goal of 10-15lbs?
 
Damn Muskate that's a great workout plan. Very detailed as well. Very generous of you to share your workout plan.








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What you said about not being able to eat as much as you would like is something I struggle with as well. I have always been unable to eat my goal calories and often struggle just to eat at a maintenance level. i just feel full after eating very little food and forcing it does not work. My question is this... the nitro also you mentioned does it really increase appetite? If so does it last or does it fade away after days or weeks of use. If it truly has this ability I will give it a try I just don't want to waste $ on another useless supplement.
 
......oooooo trev, I like this workout.

You know this is totally my style.

Im finding more and more.....there are eaters and there are people who struggle to eat. I personally could spend all my days eating....I love to eat....
 
That is so detailed, god damn. Made sure people would not follow up with questions, haha.

Regarding the holidays and undereating - I always have the same problem bro. Always losing weight when visiting family.
 
That is so detailed, god damn. Made sure people would not follow up with questions, haha.

Regarding the holidays and undereating - I always have the same problem bro. Always losing weight when visiting family.

Lol everyone is complaining about gaining weight over the holidays and guys like you and me are complaining about loosing weight lol.

Truthfully, the weight gain most people experience is only partly due to food. It's mostly due to alcohol.
 
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