Current Lifting Schedule
At the time of writing this (7/5/2022), I’m a bit less focused on lifting weights, for my primary focus is on running. I’m typically doing 3 days of lifting a week: 2 upper body days and a lower body day. I can’t say I’m following any specific plan. At this point I’m familiar with the exercises that I want to do for each muscle group and I do all of my sets to failure. I think regardless of your athletic/health goals, lifting should be a part of your schedule.
Full Body Workout
I do this when my weekly schedule is busy and I only have a couple days to be able to dedicate time to lifting.
• Squats 4×6 (45lb 1x15 & 135lb 1x6 warm-up)
• Leg Press 3×15
• Lat Pulldown 3×10
• Row 3x10
*Seating Curl 3x10
*Standing Curl 3×10
• Bench 4×10 (45lb 1x15 & 95lb 1x8 warm-up)
• Incline Bench Press 3×10
*Tricep Press 3×10
*Cable Pulldown 3x15
• Overhead Press 4×8
• Lateral Raises 3×15
*I skip tricep & bicep exercises if I’m under a time restraint, for those muscles are activated with the compound movements anyway.
College Lifting Schedule
Day 1 - Monday (Back/Biceps)
• Deadlift-Sumo 4×10 (45lb 1x15 & 135lb 1x10 warm-up)
• Seating Curl 3x10
• Standing Curl 3×10
• Lat Pulldown 3×10
• Row 3x10
Day 2 - Tuesday (Legs/Shoulders)
• Squats 4×6 (45lb 1x15 & 95lb 1x10 warm-up)
• Leg Press 4×15
• Calf Raises 3×10
• Overhead Press 4×10
• Lateral Raises 3×15
• Reverse Pec Dec 2×10
Day 3 - Wednesday (Chest/Triceps)
• Bench 4×10 (45lb 1x15 & 95lb 1x6 warm-up)
• Tricep Press 3×10
• Incline Bench Press 3×10
• Cable Pulldown 3x15
• Incline Dumbbell Press 3x10
Day 4 - Friday (Legs/Back/Biceps)
• Squats 4×6 (45lb 1x15 & 95lb 1x10 warm-up)
• Leg Press 4×15
• Calf Raises 3×10
• Lat Pulldown 3×10
• Row 3x10
• Seating Curl 3x10
• Standing Curl 3×10
Day 5 - Saturday (Chest/Triceps/Shoulders)
• Bench 4×10 (45lb 1x15 & 95lb 1x6 warm-up)
• Incline Bench Press 3×10
• Tricep Press 3×10
• Cable Pulldown 3x15
• Overhead Press 4×10
• Lateral Raises 3×15
Additional Thoughts:
Most important thing is to train “harder than last time” as Greg Doucette always says. This can mean going up in weight, increasing reps, or adding sets. Go easy if you’re just starting out though.
If something says 10 reps, don’t feel constricted to that. It can act as an excuse. Aim for 10, but push for more if able. I would say that after two months your last set of each exercise should be to failure. As you train for longer think about incorporating partial reps or drop sets even.
You can deviate from the plan. I’m not speaking for what is 100% optimal for muscle growth, but training should be enjoyable. If one day you want to change things up a bit or want to modify the plan you’re following, go for it. Don’t be a moron, but make sure you’re having fun in the gym.
5 meals a day with significant protein (20 grams or more) is optimal for muscle growth. One gram of protein per pound of body weight is what I suggest.
Bulking is an excuse to get fat. I’m assuming your goal is to look good, so why bulk and cut to do so? That leaves you looking good only half the time. You will put on a bit more muscle if you bulk, but you’ll lose it or, at the very least, stop putting on muscle when you cut. I would suggest that you cut to the weight you can maintain and then eat in a slight caloric surplus (200-300 calories). If you notice you’re gaining more fat than you like, eat less, and if you’re losing weight, eat more.
Don’t max out often. It’s cool to say what your max bench is, but it’s a recipe for injury and being injured = no gains.