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I am trying to gain muscle mass,do u guys think this would be a good workout.


Monday & Thursday

A-1: barbell bench press
A-2: bent over row
B-1: barbell curl 2x5
B-2: skull crusher or triceps pushdown 2x5

Tuesday And Friday

B-1: barbell squat
B-2: glute/ham raise
Seated calf raise 2x5
Turkish Get-up 2x5 l,r (left and right)

uuummm..... what are the set rep combos for the other lifts...? is everything 2x5...? isnt this similar to Mike Mahler's 5x5...?

Better than a lot of crap circulating out there. If it was me, I'd get kinda bored. Maybe you could do different movements each day like this:

Monday

A-1: barbell bench press
A-2: bent over row
B-1: barbell curl 2x5
B-2: skull crusher 2x5

Tuesday

B-1: barbell squat
B-2: glute/ham raise
Seated calf raise 2x5
Turkish Get-up 2x5

Thursday

A-1: Incline bench press
A-2: Pullups or Pulldowns
B-1: Dumbbell Curls 2x8-12
B-2: Dips 2x8-12

Friday

B-1: barbell squat
B-2: SLDL (stiff leg deadlifts)
Donkey calf raise 3x15-20
Turkish Get-up

At least this way you won't be doing the same thing. Different exercises that work the same muscle will work them on different planes. Over time you'll eventually add in a few more exercises here and there.

What's your rep range for the squats and bench? An idea that can keep you progressing could be to switch up the rep ranges for these big compounds every 1-2 weeks. For example, start with 2x12, 3x8, 4x6, 5x5, 6x4, ect. All these are hovering around 25 reps or so.

Also, your arms should be worked with at least 8 reps. I prefer 12 reps.

Just throwing some stuff out there.

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Here's a fairly decent program made by FI that seems good for a beginner/intermediate lifter. This was the program I was thinking about.

Week 1: 3x12
Week 2: 3x10
Week 3: 3x8
Week 4: 4x6
Week 5: 5x5
Week 6: 6x4

* Will do these reps on all lifts.
* Will repeat the cycle after you finish the 6th week.

Lower
Upper
off
Lower
Upper
off
off


Upper Day 1:
- Bench Press
- Close Grip Bench
- Military Press (standing)
- Pendlay Row

Lower Day 1:
- Deadlift
- Front Squat Squat
- Goodmorning
- Barbell Shrugs

Upper Day 2:
- DB Bench
- Incline Bench
- Plate Raise
- Pull-Up w/ weight

Lower Day 2:
- Squats
- SLDL
- Reverse Hyper/or Dimel Deadlifts
- Dumbell Shrugs

Rest Periods- 45-120seconds between sets.

0311--why are shrugs on "lower" day?

I know I'm not 0311, and I'm sure he'll chime in soon enough....but I'd say its because he has deadlifts on the "lower" days. Deadlifts and Shrugs are a good combo.

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Absolutely. Effecient. Plus it keeps the exercise count down to four on each day.

Damn, you guys are good.

To answer the question, in my opinion, traps are a muscle I like to pair on lower days with. Doing something like power shrugs, it really smokes your lower back. On upper days your gripping power diminishes while doing back exercises like rows and weighted pullups. Doing shrugs on lower days keeps your forearms fresh to grip the heavy shit. Another point to make is that a lot of people, including myself, view lower days as anything from the lower back down versus just strictly legs. That's also why I like to do heavy abs work on lower days since squatting and deadlifting really also strengthen your core.

I pretty much always do traps with deads.

Whos your daddy.

Same here. Anything that works the lower back utilizes the hip flexors. Anything that uses the hip flexors also works the hamstrings to some extent or other. I consider it part of same complex hence it just makes since to do it together.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.