First, my goal is to put on muscle and gain strength. These two are my priority. Additionally, lack of exercise and lots of beer has lead to me developing some skinny fat in my stomach area which I want to lose. I know I'm going to have to really get my nutrition in order to achieve these goals. However, I wanted to make sure my workout plan was also in order. I started this routine about a month and a half ago(after about 2 weeks of a different program I didn't like) and have seen some strength gains and size gains. Though I feel like my shoulders, chest, tris, and back are developing more than my biceps and my quads quicker than my calves. I wanted to know if anyone has some advice, thinks i should change anything around, if I am missing anything, or if the plan looks solid. So here it is. I always take a 2min rest between new lifts no matter the day(unless im supersetting indicated below). The entire workout lasts between 55mins - 1hr 15mins depending on the day. The lifts with one rep scheme I add 5lbs to every week and I deload by 10% if I can't get every rep with good form. The ones with rep ranges I work till max before I add 5lbs. I also have been recording my progress for the last 8 weeks. Any input is greatly appreciated. Thanks. Monday - Power Lower day (rest time anywhere from 1min-3mins) Squat 6x5 (first set warmup w bar) Deadlift 3x5 (first 2 sets ramping up to 5rep max) Leg Press 5x10-15 Seated Leg Curl 4x6-10 Machine Calf Press 4x6-10 Tuesday - Power Upper day (rest between 1min-3mins) Bench Press 6x5 (first set warmup w/ bar+20lbs) Barbell Row 6x5 (first set warmup w/ bar+10lbs) Pull-up 4xAMAP (when I can hit 4x10 plan on doing weighted) Standing Military Press 6x5 (first set warmup w/ bar) Close grip Barbell Curl 3x6-10 superset if possible Rope Pushdown 3x6-10 superset if possible Wednesday - Off/weighted abs(upper/lower/obliques one for each of 3x12) Thursday - Hypertrophy Lower day (rest 1min) Squat 4x8-12 Lunges w/ Barbell 4x8-12 Leg Extensions 4x10-15 Seated Leg Curl 4x10-15 Seated Machine Calf Raise 4x8-12 Friday - Hypertrophy Upper day (rest 1min) *ALL LIFTS 4x8-12* Bench Press Seated Cable Row Dumbbell Bent over Row Lateral Dumbbell Raise Incline Curl superset if possible Rope pushdown superset if possible
