Week 1

Day 1- Heavy
Squats - 2 sets 8x20kg (warm up), 2 sets 8x40kg
Bench Presses - 2 sets 8x20kg (warm up), 2 sets 8x35kg
Bent-Over Rows - 2 sets 8x20kg (warm up), 2 sets 8x35kg
Overhead Barbell Presses - 2 sets 8x20kg
Stiff-Legged Deadlifts - 2 sets 8x30kg
Barbell Curls - 2 sets 8x20kg
Calf Raises - 2 sets 12x20kg

Day 3- Medium(-10% weight)
Squats - 2 sets 8x20kg (warm up), 2 sets 8x35kg
Bench Presses - 2 sets 8x20kg (warm up), 2 sets 8x30kg
Bent-Over Rows - 2 sets 8x20kg (warm up), 2 sets 8x30kg
Overhead Barbell Presses - 2 sets 8x20kg
Stiff-Legged Deadlifts - 2 sets 8x30kg
Barbell Curls - 2 sets 8x20kg
Calf Raises - 2 sets 12x20kg

Day 5- Lite(-20% weight)
Squats - 2 sets 8x20kg (warm up), 2 sets 8x30kg
Bench Presses - 2 sets 9x20kg (warm up), 2 sets 8x25kg
Bent-Over Rows - 2 sets 9x20kg (warm up), 2 sets 8x25kg
Overhead Barbell Presses - 2 sets 8x20kg
Stiff-Legged Deadlifts - 2 sets 8x30kg
Barbell Curls - 2 sets 8x20kg
Calf Raises - 2 sets 12x20kg

Week 2 (+1 rep)

Day 1- Heavy
Squats - 2 sets 8x20kg (warm up), 2 sets 9x40kg
Bench Presses - 2 sets 8x20kg (warm up), 2 sets 9x35kg
Bent-Over Rows - 2 sets 8x20kg (warm up), 2 sets 9x35kg
Overhead Barbell Presses - 2 sets 9x20kg
Stiff-Legged Deadlifts - 2 sets 9x30kg
Barbell Curls - 2 sets 9x20kg
Calf Raises - 2 sets 12x20kg

Day 3- Medium(-10% weight)
Squats - 2 sets 8x20kg (warm up), 2 sets 9x35kg
Bench Presses - 2 sets 8x20kg (warm up), 2 sets 9x30kg
Bent-Over Rows - 2 sets 8x20kg (warm up), 2 sets 9x30kg
Overhead Barbell Presses - 2 sets 9x20kg
Stiff-Legged Deadlifts - 2 sets 9x30kg
Barbell Curls - 2 sets 9x20kg
Calf Raises - 2 sets 12x20kg

Day 5- Lite(-20% weight)
Squats - 2 sets 8x20kg (warm up), 2 sets 9x30kg
Bench Presses - 2 sets 9x20kg (warm up), 2 sets 9x25kg
Bent-Over Rows - 2 sets 9x20kg (warm up), 2 sets 9x25kg
Overhead Barbell Presses - 2 sets 9x20kg
Stiff-Legged Deadlifts - 2 sets 9x30kg
Barbell Curls - 2 sets 9x20kg
Calf Raises - 2 sets 12x20kg

Third week - all 4 sets for 10 reps.
Fourth week - all 4 sets for 11 reps.
Fifth week - all 4 sets for 12 reps.
If able to do all of the required reps on the fifth week then increase the weight by 10% and repeat the cycle.

If didn't get all of the reps on the fifth week then repeat the cycle with the same weight.

Shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.

Some cardio on non weight training days.

Seems like you have think it all through..thats good. Full body is good for us beginners..
its important to have a plan..keep in mind that when training it is more important to listen to your body and adjust the plan accordingly.
Good luck and dont give up.

Yeah, I'm just following "Allpro's Simple Beginner Routine" on BB.com. Yeah, I need to incorporate some cuff warm ups. Delts area kinda hurt after benching session. Thanks!

Week 2 (+1 rep)

Day 3- Medium(-10% weight)
Squats - 2 sets 8x20kg (warm up), 2 sets 9x35kg
Bench Presses - 2 sets 8x20kg (warm up), 2 sets 9x30kg
Bent-Over Rows - 2 sets 8x20kg (warm up), 2 sets 9x30kg
Overhead Barbell Presses - 2 sets 9x20kg
Stiff-Legged Deadlifts - 2 sets 9x30kg
Barbell Curls - 1 set 9x20kg, 1 set 7x20kg ( )
Calf Raises - 2 sets 12x20kg

*God damn cuffs hurt like mad now* prolly just light cardio till next week with heavy > medium > medium to compensate?

Cycle 2

Week 1

12 reps not completed. Cycle reset with weight adjustments.

Day 1- Heavy
Squats - 2 sets 8x20kg (warm up), 2 sets 8x32.5kg (barbell, clean over head to squat)
Bench Presses - 2 sets 8x20kg (warm up), 2 sets 8x32.5kg (5,5,1.25,1.25) (-2.5)
Bent-Over Rows - 2 sets 8x20kg (warm up), 2 sets 8x30kg (5,5,1.25,1.25) (-2.5) (ignored smith bar's weight this time)
Overhead Barbell Presses - 2 sets 8x20kg
Stiff-Legged Deadlifts - 2 sets 8x32.5kg (5,5,1.25,1.25) (+2.5kg)
EZ Bar and DB Curls - 2 sets 8x17.5kg (5,5,1.25,1.25) (-2.5)

This post has been edited by GameFr3ak: Apr 8 2013, 03:12 PM

Cycle 2

Week 1

Day 2 - Heavy/Medium
Squats - 2 sets 8x20kg (warm up), 2 sets 8x32.5kg (5,5,1.25,1.25) (smith squat)
Bench Presses - 2 sets 8x20kg (warm up), 2 sets 8x32.5kg (5,5,1.25,1.25)
Bent-Over Rows - 2 sets 8x20kg (warm up), 2 sets 8x25kg (5,5,1.25,1.25) (-5 for better form)
Overhead Barbell Presses - 2 sets 8x20kg
Stiff-Legged Deadlifts - 2 sets 8x32.5kg (5,5,1.25,1.25)
EZ Bar(10kg?) curl - 2 sets 8x22.5kg (5,5,1.25,1.25)


weight of smith bar is ignored

All success

This post has been edited by GameFr3ak: Apr 8 2013, 03:12 PM

Cycle 2

Week 1

Day 5 - Lite (-20% weight)
Squats - 2 sets 8x20kg (warm up), 2 sets 8x25kg (10,10,2.5,2.5) (smith squat)
Bench Presses - 2 sets 8x20kg (warm up), 2 sets 8x25kg (10,10,2.5,2.5)
Smith Bent-Over Rows - 2 sets 8x10kg (warm up), 2 sets 8x20kg (10,10)
Overhead Barbell Presses - 2 sets 8x20kg
Stiff-Legged Deadlifts - 2 sets 8x25kg (2.5,2.5) *god damn calculated wrongly, lifted 45kg instead but still managed to complete all reps with shaky form*
EZ Bar(10kg?) curl - 2 sets 8x17.5kg (2.5,2.5,1.25,1.25)


weight of smith bar is ignored

All done

This post has been edited by GameFr3ak: Apr 8 2013, 03:11 PM

Cycle 2

Week 2 +1 rep (9 total)

Day 1- Heavy
Smith Squats - 9x15kg (5x2 + 5kg bar), 9x20kg (5x2, 2.5x2 + 5kg bar) (warm up), 2 sets 9x32.5kg (10,10,2.5,2.5,1.25,1.25 + 5kg bar)
Bench Presses - 9x22.5kg (1.25x2 + 20kg bar), 9x25kg (2.5x2 + 20kg bar) (warm up), 2 sets 9x32.5kg (5,5,1.25,1.25 +20kg bar)
Bent-Over Rows - 2 sets 9x20kg (warm up), 2 sets 9x30kg (5,5 + 20kg bar)
Overhead Barbell Presses - 2 sets 9x20kg
Stiff-Legged Deadlifts - 2 sets 9x32.5kg (5,5,1.25,1.25 + 20kg bar)
EZ Bar curl - 2 sets 9x22kg (5,5,2.5,2.5 +7kg bar) (1x9 reps, 6 reps, 4 reps arms died) - failed, to be lowered to 19.5 next week).



weight of smith bar is estimated at 5kg (tried to ignore the weight but I'm lifting a lot more heavier due to this and my form sucks when it's too heavy)

1 failed, others done

This post has been edited by GameFr3ak: Apr 8 2013, 09:38 PM

What your current stat? Your bench press quite low and I think you can push more. Or you should use one day to do 1RM and measure your strength.
Well, good luck man.

Yeah, it's lower than what I could lift, but I'm still new in this and I'm trying to perfect my form. By the time I got a hang of it, my poundages are already higher.

Once I'm able to complete all 12 reps of this weight with good form, then I'll add weights.

Cycle 2

Week 2 +1 rep (9 total)

Day 2- Medium (-10%)
Smith Squats - 9x15kg (5x2 + 5kg bar), 9x20kg (5x2, 2.5x2 + 5kg bar) (warm up), 2 sets 9x30kg (10,10,2.5,2.5 + 5kg bar)
Bench Presses - 9x22.5kg (1.25x2 + 20kg bar), 9x25kg (2.5x2 + 20kg bar) (warm up), 2 sets 9x30kg (5,5 +20kg bar)
Bent-Over Rows - 2 sets 9x20kg (warm up), 2 sets 9x27.5kg (2.5,2.5,1.25,1.25 + 20kg bar)
Overhead Barbell Presses - 2 sets 9x20kg
Stiff-Legged Deadlifts - 2 sets 9x30kg (5,5 + 20kg bar)
EZ Bar curl - 2 sets 9x19.5kg (5,5,1.25,1.25 +7kg bar)



weight of smith bar is estimated at 5kg

That's a good approach, keep it up man!

hey thanks!

BTW, is it normal to have weak curls and OHP ?

yeah it is normal i guess, i bench way more than i can overhead.

This post has been edited by han2019: Apr 11 2013, 07:22 PM

Cycle 2

Week 2 +1 rep (9 total)

Day 3 - Lite -20% weight

Smith Squats - 9x15kg (5x2 + 5kg bar), 9x20kg (5x2, 2.5x2 + 5kg bar) (warm up), 2 sets 9x25kg (10,10 + 5kg bar)
Bench Presses - 9x20kg (20kg bar), 9x22.5kg (1.25x2 + 20kg bar) (warm up), 2 sets 9x25kg (2.5x2 +20kg bar)
Bent-Over Rows - 2 sets 9x20kg (warm up), 2 sets 9x25kg (2.5x2 + 20kg bar)
Overhead Barbell Presses - 2 sets 9x20kg
Stiff-Legged Deadlifts - 2 sets 9x25kg (2.5x2 + 20kg bar)
EZ Bar curl - 2 sets 9x17kg (5x2 +7kg bar)



weight of smith bar is estimated at 5kg

All done

This post has been edited by GameFr3ak: Apr 19 2013, 03:15 PM

Cycle 2

Week 3 +2 rep (10 total)

Day 1- Heavy
Smith Squats - 9x15kg (5x2 + 5kg bar), 9x20kg (5x2, 2.5x2 + 5kg bar) (warm up), 2 sets 10x32.5kg (10,10,2.5,2.5,1.25,1.25 + 5kg bar)
Bench Presses - 9x22.5kg (1.25x2 + 20kg bar), 9x25kg (2.5x2 + 20kg bar) (warm up), 2 sets 10x32.5kg (5,5,1.25,1.25 +20kg bar)
Bent-Over Rows - 2 sets 9x20kg (warm up), 2 sets 10x30kg (5,5 + 20kg bar)
Overhead Barbell Presses - 2 sets 10x20kg
Stiff-Legged Deadlifts - 2 sets 10x32.5kg (5,5,1.25,1.25 + 20kg bar)
EZ Bar curl - 2 sets 10x19.5kg (5x2,1.25x2 +7kg bar)

Aww yeah, first time completed everything on heavy day.

Cycle 2

Week 3 +2 rep (10 total)

Day 2- Medium (-10%)
Smith Squats - 9x15kg (5x2 + 5kg bar), 9x20kg (5x2, 2.5x2 + 5kg bar) (warm up), 2 sets 10x30kg (10,10,2.5,2.5 + 5kg bar)
Bench Presses - 9x22.5kg (1.25x2 + 20kg bar), 9x25kg (2.5x2 + 20kg bar) (warm up), 2 sets 10x30kg (5,5 +20kg bar)
Bent-Over Rows - 2 sets 9x20kg (warm up), 2 sets 10x27.5kg (2.5,2.5,1.25,1.25 + 20kg bar)
Overhead Barbell Presses - 2 sets 10x20kg
Stiff-Legged Deadlifts - 2 sets 10x30kg (5,5 + 20kg bar)
EZ Bar curl - 2 sets 10x17kg (5,5 + 7kg bar)



weight of smith bar is estimated at 5kg

All done

This post has been edited by GameFr3ak: Apr 19 2013, 03:14 PM

Cycle 2

Week 3 +2 rep (10 total)

Day 3 - Lite -20% weight

Smith Squats - 9x15kg (5x2 + 5kg bar), 9x20kg (5x2, 2.5x2 + 5kg bar) (warm up), 2 sets 10x25kg (10,10 + 5kg bar)
Bench Presses - 9x20kg (20kg bar), 9x22.5kg (1.25x2 + 20kg bar) (warm up), 2 sets 10x25kg (2.5x2 +20kg bar)
Bent-Over Rows - 2 sets 9x20kg (warm up), 2 sets 10x25kg (2.5x2 + 20kg bar)
Overhead Barbell Presses - 2 sets 10x20kg
Stiff-Legged Deadlifts - 2 sets 10x25kg (2.5x2 + 20kg bar)
EZ Bar curl - 2 sets 10x14.5kg (2.5x2,1.25x2 +7kg bar)



weight of smith bar is estimated at 5kg

All done

This post has been edited by GameFr3ak: Apr 22 2013, 08:24 AM

Cycle 2

Week 4 +3 rep (11 total)

Day 1- Heavy
Smith Squats - 9x15kg (5x2 + 5kg bar), 9x20kg (5x2, 2.5x2 + 5kg bar) (warm up), 2 sets 11x32.5kg (10,10,2.5,2.5,1.25,1.25 + 5kg bar)
Bench Presses - 9x22.5kg (1.25x2 + 20kg bar), 9x25kg (2.5x2 + 20kg bar) (warm up), 2 sets 11x32.5kg (5,5,1.25,1.25 +20kg bar)
Bent-Over Rows - 2 sets 9x20kg (warm up), 2 sets 11x30kg (5,5 + 20kg bar)
Overhead Barbell Presses - 2 sets 11x20kg
Stiff-Legged Deadlifts - 2 sets 11x32.5kg (5,5,1.25,1.25 + 20kg bar)
EZ Bar curl - 2 sets 11x19.5kg (5x2,1.25x2 +7kg bar)

all done except OHP

This post has been edited by GameFr3ak: Apr 24 2013, 05:28 PM

Cycle 2

Week 4 +3 rep (11 total)

Day 2- Medium (-10%)
Smith Squats - 9x15kg (5x2 + 5kg bar), 9x20kg (5x2, 2.5x2 + 5kg bar) (warm up), 2 sets 11x30kg (10,10,2.5,2.5 + 5kg bar)
Bench Presses - 9x22.5kg (1.25x2 + 20kg bar), 9x25kg (2.5x2 + 20kg bar) (warm up), 2 sets 11x30kg (5,5 +20kg bar)
Bent-Over Rows - 2 sets 9x20kg (warm up), 2 sets 11x27.5kg (2.5,2.5,1.25,1.25 + 20kg bar)
Overhead Barbell Presses - 2 sets 11x20kg
Stiff-Legged Deadlifts - 2 sets 11x30kg (5,5 + 20kg bar)
EZ Bar curl - 2 sets 11x17kg (5,5 + 7kg bar)



OHP failed

This post has been edited by GameFr3ak: Apr 28 2013, 02:00 PM