6 Week Program

SwollSooner315 · 08-29-2005, 05:08 AM

I'm 20 years old, ive been lifting for 6 years, 5'10, 235-240lbs and my bodyfat is about 13-14%.....im confident i can keep up with the workload of this routine....just looking for some opinions or critiques anyone has....

Week 1:
Mon-Chest/Triceps
Tues-Legs
Wed-Shoulders/Traps
Thurs-Back/Biceps
Fri-Legs
Sat-Chest/Triceps
Sun-Rest

Week 2:
Mon-Back/Biceps
Tues-Legs
Wed-Shoulders/Traps
Thurs-Chest/Triceps
Fri-Legs
Sat-Back/Biceps
Sun-Rest

Week 3:
Mon-Back
Tues-Chest/Biceps
Wed-OFF
Thurs-Legs
Fri-Shoulders/Triceps
Sat-Rest
Sun-Rest

REPEAT

Well if anyone has any imput i would really appreciate it....thanks

Apootheosis · 08-29-2005, 10:15 AM

why spend a whole day on shoulders and traps? its impossible to not work your front delts on a pushing movement, so you can reduce front deltoid work on shoulders n traps day and perhaps work another bodypart, perhaps abs, chest, or triceps. The reason i say chest or triceps is because you failed to mention the amount of sets you are doing, the rep scheme, and what this workout focuses on. obviously not frequency, so it must be something else.

**powerman2000** · 08-29-2005, 10:41 PM

I'd be interested in your rep scheme as well. I'd suggest you use periodization while attempting the high frequency. I like the frequency and I believe that you can handle it for a few months, but then you'll need a deloading period. As far as the shoulders and traps, I think its fine. They are both small muscle groups and even though they receive some minor work during your other upper body exercises, they do recover very quickly. You'll know very quickly if its too much for your shoulders, but I'd bet you'll be fine. Based on your bodyweight it looks like you know how to eat so I'm not too concerned about that, but if this is a lot more volume than you've ever done before you'd better up your calories to make the most of it.

Happy Hypertrophy.

08-29-2005, 05:08 AM	#1
SwollSooner315 New Member Join Date: Aug 2005 Posts: 6 Recipes: 0 Rep Power: 0	6 Week Program I'm 20 years old, ive been lifting for 6 years, 5'10, 235-240lbs and my bodyfat is about 13-14%.....im confident i can keep up with the workload of this routine....just looking for some opinions or critiques anyone has.... Week 1: Mon-Chest/Triceps Tues-Legs Wed-Shoulders/Traps Thurs-Back/Biceps Fri-Legs Sat-Chest/Triceps Sun-Rest Week 2: Mon-Back/Biceps Tues-Legs Wed-Shoulders/Traps Thurs-Chest/Triceps Fri-Legs Sat-Back/Biceps Sun-Rest Week 3: Mon-Back Tues-Chest/Biceps Wed-OFF Thurs-Legs Fri-Shoulders/Triceps Sat-Rest Sun-Rest REPEAT Well if anyone has any imput i would really appreciate it....thanks Last edited by GameDayDog : 08-29-2005 at 05:52 AM.

08-29-2005, 10:15 AM	#2
Apootheosis Pro Stature Join Date: May 2005 Posts: 625 Recipes: 0 Rep Power: 10	why spend a whole day on shoulders and traps? its impossible to not work your front delts on a pushing movement, so you can reduce front deltoid work on shoulders n traps day and perhaps work another bodypart, perhaps abs, chest, or triceps. The reason i say chest or triceps is because you failed to mention the amount of sets you are doing, the rep scheme, and what this workout focuses on. obviously not frequency, so it must be something else. __________________ lawlz

08-29-2005, 10:41 PM	#3
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,136 Recipes: 0 Rep Power: 200	I'd be interested in your rep scheme as well. I'd suggest you use periodization while attempting the high frequency. I like the frequency and I believe that you can handle it for a few months, but then you'll need a deloading period. As far as the shoulders and traps, I think its fine. They are both small muscle groups and even though they receive some minor work during your other upper body exercises, they do recover very quickly. You'll know very quickly if its too much for your shoulders, but I'd bet you'll be fine. Based on your bodyweight it looks like you know how to eat so I'm not too concerned about that, but if this is a lot more volume than you've ever done before you'd better up your calories to make the most of it. Happy Hypertrophy. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

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