Dave and Sam's Start
Shared By : dfehling VIP
Frequency : 6 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Beginner
Downloads / Views : 1 / 430

Average Rating

0

0 votes

Track this workout in our app, download below
apple app store
google play store
Track this workout in our app, download below
apple app store
google play store
Description

This 3x a week fullbody routine focuses on fast progression of strength/size gains. If you are new to lifting, or just coming off a video program, you have a ton of untapped potential. A full body routine was the standard in the pre-steroid era of BBing, and it is the best way to make rapid gains. The focus is on compound movements, which maximize results for time/effort.

Schedule:

1- Lift
2- Rest/foam-roll/stretch/cardio(if needed)
3- Lift
4- Rest/foam-roll/stretch/cardio(if needed)
5- Lift
6- Rest/foam-roll/stretch/cardio(if needed)
7- Rest

Progression:

Exercises shown are at the starting rep range. Each week you are to perform all exercises as straight sets at the low reps (6/12/10) for all 3 days. The second week you increase all reps by one (7/13/11), and on the third week you increase reps again for straight sets of 8, 14, and 12 reps. Finally on your forth week you increase weight by 5 lb (ea) and go back to sets of 6, 12 and 10 reps. You then repeat the process. An example of this if you are confused

Week 1
-Monday -
Bench Press - 35 lbs 6 reps
Pile Squat - 50 lbs 12 reps
Military Push-up - 0 lbs 10 reps
-Wednesday -
Bench Press - 35 lbs 6 reps
Pile Squat - 50 lbs 12 reps
Military Push-up - 0 lbs 10 reps
-Friday -
Bench Press - 35 lbs 6 reps
Pile Squat - 50 lbs 12 reps
Military Push-up - 0 lbs 10 reps

Week 2
-Monday -
Bench Press - 35 lbs 7 reps
Pile Squat - 50 lbs 13 reps
Military Push-up - 0 lbs 11 reps
-Wednesday -
Bench Press - 35 lbs 7 reps
Pile Squat - 50 lbs 13 reps
Military Push-up- 0 lbs 11 reps
-Friday -
Bench Press - 35 lbs 7 reps
Pile Squat - 50 lbs 13 reps
Military Push-up - 0 lbs 11 reps

Week 3

-Monday -
Bench Press - 35 lbs 8 reps
Pile Squat - 50 lbs 14 reps
Military Push-up - 0 lbs 12 reps
-Wednesday -
Bench Press - 35 lbs 8 reps
Pile Squat - 50 lbs 14 reps
Military Push-up - 0 lbs 12 reps
-Friday -
Bench Press - 35 lbs 8 reps
Pile Squat - 50 lbs 14 reps
Military Push-up - 0 lbs 12 reps

Week 4
-Monday -
Bench Press - 40 lbs 6 reps
Pile Squat - 55 lbs 12 reps
Military Push-up - 5 lbs 10 reps
-Wednesday -
Bench Press - 40 lbs 6 reps
Pile Squat - 55 lbs 12 reps
Military Push-up - 5 lbs 10 reps
-Friday -
Bench Press - 40 lbs 6 reps
Pile Squat - 55 lbs 12 reps
Military Push-up - 5 lbs 10 reps

Repeat Process

None of this applies to Reverse Flies. Work your way up to 2 sets of 20 reps, and then increase weight. Repeat

YOU MUST PICK A WEIGHT THAT YOU CAN DO 3 SETS OF 6, 2 SETS OF 12, AND 2 SETS OF 10 WHEN YOU START THIS ROUTINE.

Military Push-up is a variation that focuses more effort on your triceps. You start out with your hands directly under your shoulders, and a tight flat core (plank). When you go down your elbows need to tuck directly back, touching the side of your rib-cage. Go down to at least 90 degrees, farther down is okay. You can space your feet approximately 12" apart. When you are ready to add weight put a back pack on to load.

For Military Push-up/Chin-ups simply do as many reps as you can each time you perform the exercise until you can do 2 x 10 reps. If you need to start with a chair under you, or use an assistance band for Chin-ups that is perfectly fine. That also goes for starting on your knees with Military Push-ups

Stalling:

If you fail to reach the required reps for an exercise after a week (3x), lower the weight 5 lbs and perform that exercise at +1 reps from the previous high, either 9, 15, or 13 reps depending on the exercise, for the entire week before increasing weight and going back to the starting rep number (6/12/10)..

Cutting:

Perform all exercises with only 2 sets

Notes:

IF YOU MAX OUT YOUR WEIGHT FOR PILE SQUAT, switch to standard Dumbbell Squat, if you run out of weight for that switch to Bulgarian Split Squats.

IF YOU MAX OUT YOUR WEIGHT FOR STIFF LEG DEADLIFT, witch to single leg version

Do not add additional arm work! Increasing weight lifted for compound movements is your goal here, burning out your arms with curls/extensions will cause you to stall. remember, you are most definitely working your arms here.


You are not going to have small arms if you are reping 100+ lb DB's on these exercises.

If your grip strength is giving out on squats/DLs/rows, it IS okay to use straps, but only once you feel you can not hold the weight.

One final note, if you want to grow, you MUST eat enough food to steadily gain weight, approximately 1/2 - 1 lb per week. If the scale isnt going up you arent eating enough, and that means your muscles arent growing. Please google TDEE calculator

Tuesday Shoulders
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 60 sec 12 4 Progress Chart

Shoulders

Smith Machine Shoulder Press Behind the Neck Smith Machine Shoulder Press Behind the Neck 60 sec 12 4 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 12 4 Progress Chart

Shoulders

Dumbbell Alternating Deltoid Raise Dumbbell Alternating Deltoid Raise 60 sec 12 4 Progress Chart

Upper Legs

Sit Squat Sit Squat 60 sec 12 4 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 60 sec 12 3 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 60 sec 12 3 Progress Chart

Upper Legs

Sit Squat Sit Squat 60 sec 12 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 12 3 Progress Chart

Shoulders

Barbell Front Raise Barbell Front Raise 60 sec 12 3 Progress Chart

Back

Cable Rope Lat Pull Down Cable Rope Lat Pull Down 60 sec 12 3 Progress Chart

Upper Legs

Sit Squat Sit Squat 60 sec 12 3 Progress Chart

Shoulders

Cable Lateral Raise Cable Lateral Raise 60 sec 12 2 Progress Chart

Shoulders

Cable Standing Deltoid Raise Cable Standing Deltoid Raise 60 sec 12 2 Progress Chart

Shoulders

Machine Reverse Flyes Machine Reverse Flyes 60 sec 12 3 Progress Chart
Wednesday Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Smith Machine Squat Smith Machine Squat 60 sec 12 3 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 12 3 Progress Chart

Upper Legs

Sit Squat Sit Squat 60 sec 12 3 Progress Chart

Upper Legs

Leg Press with Wide Stance Leg Press with Wide Stance 60 sec 12 3 Progress Chart

Upper Legs

Leg Press with Narrow Stance Leg Press with Narrow Stance 60 sec 12 3 Progress Chart

Glutes

Smith Machine Lunge Smith Machine Lunge 60 sec 12 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 12 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 12 3 Progress Chart

Glutes

Barbell Hip Thrust Barbell Hip Thrust 60 sec 12 3 Progress Chart

Glutes

Barbell Hip Thrust Barbell Hip Thrust 60 sec 12 3 Progress Chart
Thursday Chest
Muscle Exercise Name Timer Reps Sets Track

Chest

Smith Machine Incline Bench Press Smith Machine Incline Bench Press 60 sec 12 6 Progress Chart

Shoulders

Dumbbell Alternate Bent Over Reverse Fly Dumbbell Alternate Bent Over Reverse Fly 60 sec 12 6 Progress Chart

Chest

Dumbbell Palms In Bench Press Dumbbell Palms In Bench Press 60 sec 12 6 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 12 4 Progress Chart

Chest

Cable Inner Chest Press Cable Inner Chest Press 60 sec 12 4 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 12 3 Progress Chart

Shoulders

Cable One Arm Lateral Raise Cable One Arm Lateral Raise 60 sec 12 3 Progress Chart

Chest

Bench Press Machine Bench Press Machine 60 sec 12 3 Progress Chart

Chest

Machine Fly Machine Fly 60 sec 12 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 12 4 Progress Chart

Abs

Cable Crunch Cable Crunch 60 sec 12 4 Progress Chart
Friday Back
Muscle Exercise Name Timer Reps Sets Track

Back

Seated Machine Row Seated Machine Row 60 sec 12 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 12 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 12 3 Progress Chart

Back

Cable V Bar Pull Down Cable V Bar Pull Down 60 sec 12 3 Progress Chart

Abs

Cable One Arm High-Pulley Side Bends Cable One Arm High-Pulley Side Bends 60 sec 12 3 Progress Chart

Back

Cable One Arm Lat Pulldown Cable One Arm Lat Pulldown 60 sec 12 3 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 12 3 Progress Chart
Saturday Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Smith Machine Squat Smith Machine Squat 60 sec 12 3 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 12 3 Progress Chart

Upper Legs

Sit Squat Sit Squat 60 sec 12 3 Progress Chart

Upper Legs

Leg Press with Wide Stance Leg Press with Wide Stance 60 sec 12 3 Progress Chart

Upper Legs

Leg Press with Narrow Stance Leg Press with Narrow Stance 60 sec 12 3 Progress Chart

Glutes

Smith Machine Lunge Smith Machine Lunge 60 sec 12 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 12 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 12 3 Progress Chart

Glutes

Barbell Hip Thrust Barbell Hip Thrust 60 sec 12 3 Progress Chart

Glutes

Barbell Hip Thrust Barbell Hip Thrust 60 sec 12 3 Progress Chart
Sunday Bi and Tris
Muscle Exercise Name Timer Reps Sets Track

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 12 4 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 60 sec 12 4 Progress Chart

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 60 sec 12 4 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 60 sec 12 4 Progress Chart

Biceps

Cable Standing Biceps Curl Cable Standing Biceps Curl 60 sec 12 4 Progress Chart

Biceps

Dumbbell Biceps Curl Reverse Dumbbell Biceps Curl Reverse 60 sec 12 4 Progress Chart

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 60 sec 12 4 Progress Chart

Back

Cable Straight Arm Push Down Cable Straight Arm Push Down 60 sec 12 4 Progress Chart

Triceps

Cable Reverse Grip Triceps Pushdown Cable Reverse Grip Triceps Pushdown 60 sec 12 4 Progress Chart

Biceps

Cable Rope Hammer Preacher Curl Cable Rope Hammer Preacher Curl 60 sec 12 4 Progress Chart

Triceps

Tricep Stretch Tricep Stretch 60 sec - 3 Progress Chart

Upper Legs

Kettlebell Goblet Squat Kettlebell Goblet Squat 60 sec 12 3 Progress Chart

Upper Legs

Sit Squat Sit Squat 60 sec 12 3 Progress Chart

Upper Legs

Bodyweight Lunge Bodyweight Lunge 60 sec 12 3 Progress Chart

Glutes

Barbell Hip Thrust Barbell Hip Thrust 60 sec 12 3 Progress Chart

Glutes

Barbell Hip Thrust Barbell Hip Thrust 60 sec 12 3 Progress Chart