21 workout routines

21 Workout Routines

(resurrected from AskScooby Forum from excellent posting made by user the_wolf)  

First we have to make one thing clear, as experience on this forum (and everywhere else, for that matter) teaches us that people always think they know better than somebody else and start altering routines the way the see fit (and this is, in 99% of cases, a major mistake). So, keep this in mind: these routines are NOT free-typed – they have been thought out on more levels than most of you will ever realize. It is in your best interest NOT to try and alter them – it will reduce their efficiency and possibly ruin them completely. This especially holds true for people without knowledge and experience – pick something APPROPRIATE and stick with it AS IT IS WRITTEN (some valid objections and their possible solutions are listed below). And even though discussions are encouraged, please do not post questions which are as basic as they get and have been answered on the forum plenty of times or if principles behind them have been explained in our articles in the Excellent Postings section (that’s why we have Search function), especially if you fall in the former group (unknowledgeable and inexperienced – just remember, if you know that DB press does something for the chest and you’ve picked up a weight a couple of times doesn’t mean you’re free from these labels) – so, please, no questions like: “I don’t have anywhere to do dips, can I do kickbacks instead?” As harsh as this may sound, it’s absolutely the most important thing to absorb before reading the thread – if not, it’s purpose is completely missed and we could have posted a blank page with the same result. Read this thread, read our other articles, do some research – it’s a much better and more efficient way of learning and understanding than just posting a question.

– now, to seemingly contradict myself, I’ll note that we’ve taken some freedom while making the routines to show a wider variety of possible setups – because of this, just by looking at the routines provided, one should be, with adequate knowledge and experience, be able to compile a perfect routine for himself
– exercise selection is relatively provisional – exercises listed are, in my opinion, best to get the job done, but if you’re unable to do some of them (either due to medical reasons or lack of equipment), or you know your body better and respond to something else, feel free to change them. Related to this:
a) if you don’t have cables – they can easily be made at home
b) if you don’t have an adjustable bench – get one, or do exercises on the floor (generally not as efficient)
c) if you have troubles working legs out (no squat rack) – deadlifts can do just fine, or get/make a hex bar, the ultimate tool for building legs at home
d) a T-bar is easily improvised by loading just one side of the barbell and putting the other one in the corner (be careful not to damage the wall), and using a DB handle placed horizontally over the barbell. Of course, you’ll have to put the DB handle (or just grip the bar with your gloved hands) near the top of the loaded side, which will allow you to use much more weight than people use with a fixed T-bar (at the gym).
– If you have little experience, be careful with trying out squats.

– another thing related to lack of equipment – you can resort to calisthenics to keep you going for a while, but bodybuilding and strength training (at least in the form we’re pushing it here) require weights – the first and foremost thing you have to invest in are weight plates. A lot of time we see people complaining they don’t get any results, only to find out their equipment comes down to dumbbells which go up to 10 kg. Progressively getting stronger on all the exercises given in a routine (especially the major ones) is what makes you grow (this is a simplification, of course, but it’s not far from the full truth) – if you’re using the same weights for a year, you won’t gain a gram of muscle in that year – understand this and invest in weight plates, and not fancy benches or, god forbid, machines. Again, calisthenics can be used very efficiently if you begin adding weights to it (those can be bricks or rocks thrown in a bucket you’re holding between your knees, for example), but this is beyond the scope of this thread (although I’ll give a routine which relies on bodyweight (+ added weight) exercises only).

– most routines can be done in under 45 mins. Also, don’t get surprised if some take just 20 mins to complete
– each routine is written in the following form:
superset marker   name of the exercise – warmups   setsxrep range   tempo   rest   -remarks
– explanations:
a) superset marker – indicates which exercises should be done as supersets (e.g., exercises A1 and A2 should be a superset, B1, B2 and B3 are a triset, etc.). Note that superset doesn’t necessarily mean exercises done back to back – it just indicates that after completing one set of the first exercise, you complete a set of the second, go back to the first one, and so forth. The rest times given after each exercise determine whether or not exercises are done back to back (rest time = 0 sec) or not (most usually not). This is the so-called “Poliquin superset method”.
b) name of the exercise – I tried to be precise and list both the equipment and specific way an exercise is executed, but none of these are obliging – if you lack equipment/expertize do to a particular exercise, replace it with one which is more appropriate for yourself.
c) warmups – if warmup sets are necessary for this exercise, “w” stands in front of the number of sets
d) sets – the number of sets
e) rep range – first number is the low limit of the rep range (the least amount of reps you should complete per set), and the second one is the upper limit (the highest number of reps to be done per set). Rep range determines the intensity of the set (percentage of 1 RM used), as well as the need to back off during a set. Occasionally, AMRAP (“as many reps as possible”) is used, to indicate that the set should be taken to complete failure.
f) tempo – cadence at which each rep is executed, given in second. It consists of four characters (either number in seconds or X, which stands for “as fast as possible”) in the following order – the negative (eccentric part of the lift), pause in the stretched position (between negative and positive), the positive (concentric part of the lift), pause in the contracted position (between positive and negative). If tempo isn’t specified (“/”), you should execute your reps in a controlled fashion (explosive positive and a slower, controlled negative).
g) rest – rest time between (super)sets, given in seconds
h) remarks – if an exercise is to be executed in a specific manner

The workouts

ABBREVIATED 2 DAW

– for people who have very little time and/or their recovery is seriously impeded by stress and lack of rest coming from work/family/everyday life
– sets and reps aren’t specified since I’m unable to asses the exact amount of recovery this particular trainee lacks

Mon
¸
Squat
Incline bench press
Bent-over rows

Thu

Deadlifts
Dips
Chinups

FULL BODY 3 DAW

Basic bodyweight routine

– done thrice a week on non-consecutive days
– for absolute beginners to any form of fitness
– to be done in a circuit fashion
– leg exercise can be – lunges, get-ups, step-ups, eventually practice for pistol squats

Workout
A1 Pushups – 3xAMRAP / 60
A2 Chinups – 3xAMRAP / 60
A3 Leg exercise – 3xAMRAP / 60
—

Advanced bodyweight routine

– also my ideal vision of a teen workout
– once you can do more than 20 reps on all exercises, you can add some weight (backpacks, belts, and similar)
– also to be done as a circuit, thrice a week on non-consecutive days
– for non-teens who wish to utilize this, superset exercises (don’t do them as a circuit), up the rest times to 60 sec and do 3 sets of 8 to 12 reps

Workout
A1 Pistol squats – 2-3×10-20 / 45
A2 Dips – 2-3×10-20 / 45
A3 Chinups – 2-3×10-20 / 45
A4 Pushups – 2-3×10-20 / 45 -work your way up to a handstand pushup
A5 Inverted rows – 2-3×10-20 / 45
A6 Hanging leg raises – 2-3×10-20 / 45 -work your way up to a full hanging V-up
A7 Back extensions – 2-3×10-20 / 45 -eventually, try glute-ham raises
—

Body recomposition

– aimed at people whose primary concern is weight loss through weightlifting
– general guidelines – perform dense (short rest times, lots of circuits and supersets) full body workouts in the 8-20 rep range  for 4 or more days per week
– this particular routine has two distinct workouts, both of which are performed twice a week

DAYS 1 & 3
A1 Lunge – 4×15-20 20X0 30
A2 Lat Pulldown – 4×15-20 3121 30
A3 Incline bench press – 4×15-20 4010 30
B1 DB squat – 4×15-20 2010 45
B2 DB pullover – 3×10-15 4120 0
B3 DB shoulder press – 3×10-15 2121 20
—

DAYS 2 & 4
A1 DB SLDL – 4×15-20 / 30
A2 DB rows – 4×15-20 2121 30
A3 Bench press – 4×16-20 2110 30
B1 Step ups – 3×25 / 0
B2 Leg raises – 3×25 2020 0
B3 Hyperextensions – 3×25 2011 30
—

Weightlifting option 1 – AXAXAXX

– only one workout, done thrice a week on non-consecutive days
– doesn’t utilize supersets as it’s meant for beginners
– tempo isn’t listed as beginners should focus on getting the form down (explosive positive and controlled negative)
– all rep ranges are lower to allow for form learning

Workout A
A Squats or Deadlifts – w 5×5 / 180 -squat twice a week, and deadlift once
B Bench press – 3×5-8 / 90
C Bent-over BB rows – 3×5-8 / 90
D Chinups – 3×5-8 / 60
E Dips – 3×5-8 / 60
F Military press – 2×5-8 / 60
E Hanging leg raises – 2×8-15 / 60
—

Weightlifting option 2 – AXBXAXXBXAXBXX

– two distinct workouts (A and B) alternated on 3 weekly training sessions
– if you can’t deadlift as often and/or feel overtrained, consider Option 3

Workout A
A Squats – w 5×5 / 180
B1 Bench press – w 3×5-8 / 60
B2 Bent-over rows – w 3×5-8 / 60
C Military press – 3×5-8 / 75
D1 DB curls – 3×8-12 2021 45
D2 Hanging leg raises – 3×8-12 2020 45
—

Workout B
A Deadlift – w 5×5 / 180
B1 Chinups – w 3×8-12 2011 60
B2 Chest dips – w 3×8-12 31X0 60
C DB rows – 3×8-12 2020 75
D1 Skullcrushers – 3×8-12 / 45
D2 Calf raises – w 3×8-12 5X21 45
—

Weightlifting option 3 – AXBXAXX

– two distinct workouts (A and B), with workout A done on first and third session, and workout B on the second one
– workout A focuses on squat and major torso muscles, while B focuses on the deadlift and minor muscle groups (arms and delts)
– unlike previous two workouts, utilizes supersets to a greater degree

Workout A
A Squat – w 5×5 / 180
B1 Bench press – w 3×5-8 / 60
B2 Bent-over BB rows – w 3×5-8 / 60
C1 Low incline DB press – 2×8-12 2010 60
C2 Arc DB rows – 2×8-12 2021 60
D1 Standing calf raises – w 3×6-10 52X1 45
D2 Hanging leg raises – 2×8-15 3020 60
—

Workout B
A Deadlift – w 3-5×3-5 / 180
B Walking lunges – 3×10-15 / 60
C1 Chinups – w 3×8-12 2011 60
C2 Dips – w 3×8-12 31X0 60
D1 Upright rows – 3×8-12 2021 60
D2 Military press – w 3×5-8 / 60
E Woodchops – 2×10-20 / 60 -optional
—

UPPER-LOWER

4 DAW standard

– every muscle group is trained twice a week
– upper body days are divided between horizontal and vertical sessions, while lower body are constituted of quad-dominant and hip-dominant sessions
– lower body days are harder, hence we start with them

Splits:
——-

MON – Lower body quad dominant
TUE – Upper body horizontal
WED – Off
THU – Lower body hip dominant
FRI – Upper body vertical
WEEKEND – Off

OR

MON – Lower body quad dominant
TUE – Off
WED – Upper body horizontal
THU – Off
FRI – Lower body hip dominant
SAT – Upper body vertical
SUN – Off

DAY 1 – Lower body quad dominant
A Squats – w 3×8-12 / 180
B Glute-ham raises – w 2020 90
C Front squats – 4×5-8 3110 75
D1 Standing calf raises – w 3×6-10 52X1 45
D2 Cable crunches – 3×15-20 2011 45
—

DAY 2 – Upper body horizontal
A1 Bench press – w 4×5-8 / 75
A2 Bent-over BB rows – w 4×5-8 / 75
B1 Incline DB bench press – 3×8-12 2110 60
B2 DB rows – 3×8-12 2011 60
C1 Skullcrushers – 3×8-12 2020 45
C2 Rear delt rows – 3×8-12 2020 45
—

DAY 3 – Lower body hip dominant
A Deadlifts – w 3-5×3-5 / 180
B Split squats – 3×8-12 21X1 90
C Leg curls – w 3×5-8 30X1 75
D1 Seated calf raises – w 2×15-20 32X1 45
D2 Hanging leg raises – 3×10-15 2121 45
—

DAY 4 – Upper body vertical
A1 Pullups – w 4×6-10 / 75
A2 Military press – w 4×6-10 / 75
B1 Upright rows – 3×5-8 2020 60
B2 Parallel bar dips – w 3×5-8 31X0 60
C1 DB curls – 3×8-12 2021 45
C2 Reverse L-fly – 3×10-15 3030 45
—

4 DAW power hypertrophy

– the_wolf’s variation of the Layne Norton’s PHAT, more appropriate for regular trainees
– two heavy days where the average number of reps is about five, few exercises, lots of rest
– two hypertrophy oriented days with more bodybuilding-style work

Split:
——

SUN – Lower power
MON – Upper hypertrophy
TUE – Off
WED – Lower hypertrophy
THU – Upper power
FRI – Off
SAT – Off

Lower power:
————

Outline

Quad dominant
Ham dominant
Optional compound
Calf work

Example

A Trap bar deadlifts – w 5×4-6 / 180
B Unilateral leg curls – w 4×5-8 20X1 90
C Front squats – 3×5-8 / 90
D Standing calf raises – w 4×5-8 52X1 75

Upper hypertrophy:
——————

Outline

Pullups
Chest exercise
Chest or back auxilliary
Shoulder or trap exercise
Lateral raises or rear delt exercise
Biceps
Triceps

Example

A Pullups – Xx30-70 reps / 75 -more of a volume training, best done without weights, do as many sets as necessary
B Incline bench press – w 4×8-12 / 75
C1 Flys or DB rows – 2×8-12 2010 30
C2 Arnold press or upright rows – 3×8-12 2020 30
D Lateral raises or reverse flys – 2×10-12 2020 60
E1 DB curls or preacher curls – 3×8-12 2020 30
E2 Skullcrushers or pushdowns – 3×8-12 2020 30

Lower hypertrophy:
——————

Outline

Main compound
Hamstring auxilliary
Quad auxilliary
Optional unilateral compound
Calf work

Example

A Squats – w 3×8-12 31X1 120
B Stiff-leg deadlifts – w 3×8-12 2020 90
C1 Leg extensions – 3×10-15 2021 0
C2 Split squats – 3×8-12 / 60
D Seated calf raises – 2×15-25 3211 60

Upper power:
————

Outline

Horizontal push
Horizontal pull
Vertical push
Vertical pull
Optional compound push
Optional compound pull

Example

A1 BB bench press – w 4×4-6 / 75
A2 Bent-over BB rows – w 4×5-8 / 75
B1 BB seated press – w 3×5-8 / 75
B2 Chinups – w 4×4-6 / 75
C1 Close-grip bench press – 3×5-8 / 60
C2 BB shrug behind the back – 3×5-8 / 60

4 DAW split hybrid

– upper body days are nominally separated by bodyparts, although some overlap still remains

DAY 1 – Chest, biceps, shoulders
A Flat BB bench press – w 4×5-8 / 120
B Incline DB bench press – 3×8-12 2010 90
C Incline DB flys – 3×8-12 2020 60
D Military press – w 4×5-8 / 75
E Chinups – w 4×5-8 / 75
F DB preacher curls – 3×8-12 2120 60
—

DAY 2 – Lower body hip dominant
A Deadlift – w 5×3-5 / 180
B1 Front squats – w 4×5-8 / 45
B2 Leg curls – w 4×5-8 2011 45
C1 Seated calf raises – w 2×12-20 3211 30
C2 Cable crunches – 2×12-20 2121 30
—

DAY 3 – Back, triceps
A Pullups – w 3×8-12 / 90
B Bent-over BB rows – w 4×5-8 / 90
C1 DB rows – 3×8-12 2010 45
C2 Upright rows – 3×8-12 2021 45
D Parallel bar dips – w 4×5-8 21X1 90
E DB overhead extensions – 3×8-12 2110 60
—

DAY 4 – Lower body quad-dominant
A Squat – w 4×8-12 / 180
B1 Romanian deadlifts – w 3×8-12 3020 45
B2 Split squats – 3×8-12 / 45
C1 Standing calf raises – w 4×6-10 52X1 30
C2 Hanging leg raises – 4×8-12 3010 30
—

SPLIT

3 DAW

– in my opinion, most appropriate for all trainees who have duties of some sort (studies, work, family, friends)
– allows for plenty of rest
– if you have troubles deadlifting two days after squatting, consider swapping days 1 and 2

DAY 1 – Chest, biceps, delts
A 10° incline bench press – w 5×6-10 / 150
B Military press – w 4×5-8 21X1 90
C1 Supinated DB curls – w 4×8-12 2121 40
C2 Flat DB flys – 3×8-12 3030 40
C3 Lean-away lateral raises – 3×8-12 2020 40
—

DAY 2 – Lower body
A Squats – w 4×12,10,8,6 / 180
B1 Split squats – 3×10-15 / 60
B2 Unilateral leg curls – w 3×5-8 2011 60
C1 Cable crunches – 3×10-15 2021 45
C2 Unilateral standing calf raises – w 3×10-20 42X2 45
—

DAY 3 – Back, triceps
A Deadlift – w 3-5×3-5 / 180
B Pullups – 3×8-12 2121 90
C1 T-bar rows – w 4×5-8 30X1 75
C2 Close-grip bench press – w 4×5-8 / 75
D1 Facepulls – 3×8-12 2011 45
D2 Rope pushdowns – 3×8-12 3121 45
—

3 DAW superset

– relies heavily on supersets to usher lots of work in a short period of time
– for more advanced, experienced trainees
– might be the best option out there for some people due to usage of antagonistic training
– can be transformed in the manner that you begin the cycle again every 5 or 6 days instead of 7 (for those with better recovery)

DAY 1 – Chest & back
A1 Incline BB bench press – w 4×5-8 2010 60
A2 Pullups – w 4×5-8 2011 60
B1 Flat DB bench press – 3×8-12 / 45
B2 Bent-over BB rows – 3×8-12 / 45
C1 Incline cable flys – 3×10-15 3130 30
C2 One-arm cable rows – 3×10-15 3121 30
D Breathing pullovers – 2×20 2020 60
—

DAY 2 – Legs
A Squats – w 5×6-10 / 150
B1 Leg press – 3×8-12 2120 60
B2 Leg curls – w 3×5-8 30X1 60
C1 Split squats – 3×10-15 / 45
C2 Romanian deadlift – 3×8-12 2020 45
D1 One-leg standing calf raises – w 4×6-12 52X1 45
D2 Hanging V-ups – 3×8-15 4020 45
—

DAY 3 – Arms & delts
A1 DB overhead press – w 3×5-8 / 45
A2 Lean-away lateral raises – 3×10-12 2020 0
A3 Facepulls – 3×10-12 / 60
B1 Parallel bar dips – w 4×5-8 21X0 60
B2 Supinated DB curls – w 4×5-8 2011 60
C1 Kneeling cable extensions – 3×8-12 3010 45
C2 One-arm DB preacher curls – 3×8-12 2020 45
—

4 DAW 1

– training 4 days a week might be more beneficial for people with better recovery and/or less time available in a single day, but with enough days available to workout (the volume is roughly the same as in 3 DAW split routine, which means that on 4 DAW workout sessions are shorter) – if on a split routine, seeking maximum muscle mass, never train more than 4 times per week
– Option 1 offers a fairly common way of splitting things up, with shoulders being divided between chest and back day
– a note for all the followers of Scooby’s old Advanced routine – always place back as far away from legs as possible, as the overlap between the two is quite big, especially if you’re deadlifting on your back day
– if the leg day is too much, transfer calf work onto arm day , and do lunges (one leg at a time, not alternating) supersetted with leg curls

MON – Back & rear delts
A Deadlift – w 3-5×3-5 / 180
B Pullups – w 3×8-12 2111 90
C Bent-over BB rows – 4×5-8 2011 75
D1 Rear delt rows – 3×10-15 / 0
D2 Cable pullovers – 3×10-15 3021 60 -nice and slow, get a full ROM and a firm contraction in the top position
—

TUE – Chest & front/side delts
A DB bench press – w 4×5-8 / 120
B BB seated press – w 4×5-8 / 120
C1 Incline DB flys – 3×10-12 3030 45
C2 Wide-grip upright rows – 3×8-12 2020 45 -use trap bar if possible
—

THU – Legs
A Squat – w 4×8-12 / 180
B Leg press – 3×5-8 2020 120 -can be substituted with hack squats
C1 Unilateral leg curls – w 4×5-8 3011 0
C2 Unilateral standing calf raises – w 4×5-8 52X1 45
D1 Lunge – 2×10-20 / 0
D2 Seated calf raises – 2×10-20 31X1 45
—

FRI – Arms
A1 Close-grip bench press – w 4×5-8 / 60
A2 BB curls – w 4×5-8 / 60
B1 Skullcrushers – 3×8-12 2020 45
B2 DB preacher curls – 3×8-12 2020 45
—

4 DAW 2

– Option 2 offers a different approach since it breaks the leg workout into two, more manageable parts, and doesn’t have an arm day
– if you’re unable to do reverse flys after back day, drop them, and increase the rest times on C1 and C2 superset to 45 seconds

MON – Back & hamstrings
A Deadlift – w 3-5×3-5 / 180
B Pullups – w 3×8-12 2111 90
C Bent-over BB rows – 4×5-8 2011 75
D1 DB rows – 3×8-12 2020 0
D2 Unilateral leg curls – 3×5-8 3011 60
—

TUE – Shoulders & triceps
A Parallel bar dips – w 4×5-8 / 120
B Military press – w 4×5-8 / 120
C1 Rope pushdowns – 3×8-12 2021 30
C2 Lateral raises – 3×10-15 2020 30
C3 Reverse flys – 3×10-15 2020 30
—

THU – Quads & calves
A Squat – w 4×5-12 / 180
B Split squats – 3×8-12 / 90
C Duck leg press – 3×10-12 3121 60
D1 Leg extensions – 3×10-15 3021 30
D2 Donkey calf raises – w 3×8-15 32X1 30
—

FRI – Chest & biceps
A Incline BB bench press – w 4×6-10 / 90
B Flat DB bench press – 3×8-12 / 75
C DB curls – w 3×6-10 / 75
D Incline DB curls – 3×6-10 2111 60
—

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The following workouts were added by moderator dodothebird

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