Basic Strength Routine

**Peaked_18** · 11-27-2005, 05:17 PM

Day 1 - Bench Press (ME and speed)
Bench Press a few sets till you get to a max set of 3-5 reps
Incline Dumbbell Press 3-4 sets 6-10 reps
Close-Grip Press 3-4 sets 8-10 reps
Pressdown 2-3 sets 2-4 reps
(speed: bench press 8 sets 2 reps 50% 1 rep max 60 sec. rest between sets)

Day 2 - Squat (ME and speed)
Box Squat a few sets till you get to a max set of 3-5 reps
Step-ups 3-4 sets 8-10 reps
Glute-Ham Raise 3-4 sets 4-8 reps
Calf Raises 3-4 sets 8-12 reps
(speed: box squat 8 sets 2 reps 50% 1 rep max 60 sec. rest between sets)

Day 3 - Deadlift
Deadlift a few sets till you get to a max set of 3-5 reps
Row 3-4 sets 6-10 reps
Barbell Curl 3-4 sets 8-12 reps

Don't go to failure each set, stop 1-2 reps shy of failure except for the ME lift.

Every 2-3 weeks change the exercises to keep variety. Look at the Exercise Guide in the Exercises section for more exercises. Also check out www.defrancostraining.com for more exercises in the article section there.

Get er Done · 11-27-2005, 06:51 PM

looks pretty good

**Peaked_18** · 11-27-2005, 10:07 PM

Thanks.

**MASSIVE** · 11-27-2005, 10:38 PM

Nice...I'll be using this on my next strength increase/pl phase.

Anything unique for caloric intake?
This is a 3 day split...or can you use it as a 6 day split?

**DJSTARER** · 11-27-2005, 10:48 PM

Quote:

Originally Posted by MASSIVE

Nice...I'll be using this on my next strength increase/pl phase.

Anything unique for caloric intake?
This is a 3 day split...or can you use it as a 6 day split?

I don't know what Peaked is gonna say to this, but from the looks of things... I'd stick with 3. Deadlifting heavy more than once a week can be problematic.

Don't forget your multi

**Peaked_18** · 11-27-2005, 11:00 PM

Quote:

Originally Posted by MASSIVE

Nice...I'll be using this on my next strength increase/pl phase.

Anything unique for caloric intake?
This is a 3 day split...or can you use it as a 6 day split?

You can always change it to a 6-day split. Depending on your recovery ability of course. I always start with a basic of 3-day split, but you can split it either way. Just get the jist of the routine and figure how you would add it to a 6-day split. But you would need to have the M-W-F for bench-squat-deadlift.

**MASSIVE** · 11-27-2005, 11:02 PM

Quote:

Originally Posted by Peaked_18

You can always change it to a 6-day split. Depending on your recovery ability of course. I always start with a basic of 3-day split, but you can split it either way. Just get the jist of the routine and figure how you would add it to a 6-day split. But you would need to have the M-W-F for bench-squat-deadlift.

Got it...Thanks

**Peaked_18** · 11-27-2005, 11:03 PM

Quote:

Originally Posted by DJSTARER

I don't know what Peaked is gonna say to this, but from the looks of things... I'd stick with 3. Deadlifting heavy more than once a week can be problematic.

Don't forget your multi

It depends sometimes on the trainee. It's totally up to them to find what works for them. If his recover abilities are good, then he could use a 6-day split. I like more rest days personally, I figure the best way to layout a routine is a 3-day split over M-W-F or however.

For caloric intake, just keep the calories and protein high and make sure to get 2 gallons of water. Strength training will need to feed of more energy then a traditional bodybuilding routine.

**DJSTARER** · 11-27-2005, 11:07 PM

Quote:

Originally Posted by Peaked_18

It depends sometimes on the trainee. It's totally up to them to find what works for them. If his recover abilities are good, then he could use a 6-day split. I like more rest days personally, I figure the best way to layout a routine is a 3-day split over M-W-F or however.

For caloric intake, just keep the calories and protein high and make sure to get 2 gallons of water. Strength training will need to feed of more energy then a traditional bodybuilding routine.

Rockin.

**NYCmitch25** · 11-28-2005, 12:58 AM

looks good. i have been doing something similar. I may try it. I am interested in getting into powerlifting and i have been reading the stickys on powerlifting and strongman. Im having trouble coming up with a routine (beyond 6-8 weeks).

**Peaked_18** · 11-28-2005, 09:29 PM

What's the problems your having making a routine?

**NYCmitch25** · 12-06-2005, 12:45 AM

^bump.

This routine is awsome. It would be nice to squeeze in some delt work into the routine (day 3?). Where would I insert good mornings day 3 instead of DLs or Rows.

I will rotate these ME exercises in to keep things fresh.

• Deadlifts:
Conventional
Sumo deadlifts
Rack pulls (from varying heights in the rack)
Deep deadlifts (performed the same as conventional deadlifts but your are raised on a platform)

• Squats:
Deep squat (wide stance to bring posterior chain into play)
Low box squat
High box squat

• Good Mornings:
Bent knee, rounded back GMs
Straight knee, rounded back GMs
Bent knee, arched back GMs
Straight knee, arched back GMs
Good morning squats
Seated good mornings, rounded back
Seated good mornings, arched back

• Bench:
Flat bench
Incline bench
Decline bench
Board press (varying number of boards)
Floor press
JM press
JM floor press

**ravadongon** · 12-06-2005, 03:10 AM

Peaked, shouldn't you do DE work when you're fresh i.e. at the beginning of your workout. That's what I've been told anyway...

**Peaked_18** · 12-06-2005, 07:30 PM

Quote:

Originally Posted by ravadongon

Peaked, shouldn't you do DE work when you're fresh i.e. at the beginning of your workout. That's what I've been told anyway...

You don't do both the same day. You do them either ME or DE every 3 weeks or whatever.

11-27-2005, 05:17 PM	#1
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Basic Strength Routine Day 1 - Bench Press (ME and speed) Bench Press a few sets till you get to a max set of 3-5 reps Incline Dumbbell Press 3-4 sets 6-10 reps Close-Grip Press 3-4 sets 8-10 reps Pressdown 2-3 sets 2-4 reps (speed: bench press 8 sets 2 reps 50% 1 rep max 60 sec. rest between sets) Day 2 - Squat (ME and speed) Box Squat a few sets till you get to a max set of 3-5 reps Step-ups 3-4 sets 8-10 reps Glute-Ham Raise 3-4 sets 4-8 reps Calf Raises 3-4 sets 8-12 reps (speed: box squat 8 sets 2 reps 50% 1 rep max 60 sec. rest between sets) Day 3 - Deadlift Deadlift a few sets till you get to a max set of 3-5 reps Row 3-4 sets 6-10 reps Barbell Curl 3-4 sets 8-12 reps Don't go to failure each set, stop 1-2 reps shy of failure except for the ME lift. Every 2-3 weeks change the exercises to keep variety. Look at the Exercise Guide in the Exercises section for more exercises. Also check out www.defrancostraining.com for more exercises in the article section there.

11-27-2005, 10:38 PM	#4
MASSIVE AX Rep Join Date: Nov 2005 Location: TOKYO Posts: 1,190 Recipes: 0 Rep Power: 14	Nice...I'll be using this on my next strength increase/pl phase. Anything unique for caloric intake? This is a 3 day split...or can you use it as a 6 day split? __________________ Anabolic Xtreme Rep www.AnabolicXtreme.com www.StimulantX.com C-Los21@AnabolicX.com Owner@BBB VIP@WWBB VIP@AP VIP@VIP VET@SSB VET@ABB HYPERDROL™.....Our Newest Anabolic STIMULANT-X™.....Defining "Stimulation" *ANABOLIC XTREME.....Real Results!***

12-06-2005, 03:10 AM	#13
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	Peaked, shouldn't you do DE work when you're fresh i.e. at the beginning of your workout. That's what I've been told anyway... __________________ My Weight Training Log - http://ironmass.com/forums/showthread.php?p=112673 For Full Journal visit - http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822.

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11-27-2005, 06:51 PM	#2
Get er Done Pro Stature Join Date: Oct 2005 Location: Canada Posts: 169 Recipes: 0 Rep Power: 4	looks pretty good

11-27-2005, 10:07 PM	#3
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Thanks.

11-28-2005, 12:58 AM	#10
NYCmitch25 Silver Member Join Date: Jul 2005 Location: New York Posts: 1,102 Recipes: 0 Rep Power: 51	looks good. i have been doing something similar. I may try it. I am interested in getting into powerlifting and i have been reading the stickys on powerlifting and strongman. Im having trouble coming up with a routine (beyond 6-8 weeks).

11-28-2005, 09:29 PM	#11
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	What's the problems your having making a routine?

12-06-2005, 12:45 AM	#12
NYCmitch25 Silver Member Join Date: Jul 2005 Location: New York Posts: 1,102 Recipes: 0 Rep Power: 51	^bump. This routine is awsome. It would be nice to squeeze in some delt work into the routine (day 3?). Where would I insert good mornings day 3 instead of DLs or Rows. I will rotate these ME exercises in to keep things fresh. • Deadlifts: Conventional Sumo deadlifts Rack pulls (from varying heights in the rack) Deep deadlifts (performed the same as conventional deadlifts but your are raised on a platform) • Squats: Deep squat (wide stance to bring posterior chain into play) Low box squat High box squat • Good Mornings: Bent knee, rounded back GMs Straight knee, rounded back GMs Bent knee, arched back GMs Straight knee, arched back GMs Good morning squats Seated good mornings, rounded back Seated good mornings, arched back • Bench: Flat bench Incline bench Decline bench Board press (varying number of boards) Floor press JM press JM floor press