(Wednesday(Cardio) is just for logging purposes, it's not a part of the workout week!) Simple and proven workout-program with variations in rep ranges depending on the trained muscle. Exersizes selection is based on various criteria, try to not replace them. The 5x5 rep range counts for the beginning exersizes. Mo/Thurs and Tue/Fri have the same assists, just different exersises. Focus can be turned around, you will gain stronger what muscle you train first! (I do Chest on mondays, cause of football match, you can do legs on monday if you like) Monday: Chest, Tricep, Shoulders Tuesday: Legs, Back, Biceps Thursday: Shoulders, Chest, Tricep Friday: Back, Legs, Biceps ------------------------------------------------------------------- 5 sets of 5 reps on the big 3 (Squat, Deadlift, Bench) Aim for explosiveness on these 3 as on all other exersizes. - Start with 70% of your 1 RM and build up with 2,5 kg (5,5lb) per week. (week 1-4) - Week 5: deload with low weight x 10-12 reps (all excersizes) - week 6 - 9: switch to 4 sets of 3 (build 2,5 kg per week) - week 10: beat your PR! (add 5-10 kg on your 1RM) Rest of the exercises are assist and have set rep ranges, move up in weight until you can perform all assigned reps with good form and explosiveness. ------------------------------------------------------------------- Cardio: You can do cardio/abs on wednes/satur/sun-day if you want, but its not needed if your diet is right. I actually started to lose weight when I stopped with all cardio, my body could recover better and my hunger was more controllable troughout the day. There are numerous kinds of cardio like tabata, Hiiit etc. Just pick something you like and do it. I'd pick a nice (team?)sport to work on your conditioning/motorics. Recovery is important, you can compromise your results if you do too intense cardio on your rest days. A good diet beats cardio. ----------------------------------------------------------------- Nutrition: Keep it simple; calculate your 1 day required calories and add 20-25% if you want to bulk or cut 20-25% if you want to lose fat. Eat below (10/20%) your caloric need on rest days. Determining calories is trail and error, there is no formula that is 100% accurate. So just stick to a certain calorie count and change it as needed. Breakdown your total calories to: - 20-30 % fat: (20 on lifting days, 30 on rest days) - Bodyweight (in kg) X 1,8 in grams of proteine. - Add the rest with carbs. *Fat is 9 kcal and carbs and proteine are 4 kcal per gram. Keep your diet simple, and eat the things you like and stay in your macro range. Keep an eye on your fibre intake, veggies are a good source. - Drink water when your thirsty, nothing special here. - Vegetables are good for you. - Fruit is ok, I mostly eat it for the taste and ease. Don't eat too much and keep it variated. Especially if you are eating allot you might wanna keep an eye on the calories from fruit. --------------------------------------------------------------------- Supplements: I use: - Proteine shakes for ease - Fish oil and multivitamine for numerous health advantages. - Calcium, Magnesium - Creatine + Beta-alanine - If you want to use preworkout don't overdo it. Most pre-workouts are a waste of money. They list expensive ingredients that are not proven (and even if they are the dosage is sometimes 100 times to low) and the "buzz" you feel is mostly due to high ammount of caffeine or a placebo effect. Instead take +-100 grams of caffeinepills (with tyrosine) on 1-2 days that you are feeling less energetic. ------------------------------------------------------------------