Here is a 5 day routine that utilizes a 5×5 scheme for the compound movements and a higher 8-12 reps for accessory movements. This routine is designed to be ran as long as you are seeing results. In order for you to get the best results with this program, be consistent and always strive for progression.

Diet and Nutrition Tips

I would recommend going on a slow bulk for this routine to get the most out of it. It is easier to cut some fat afterwards than trying to make strength gains on a calorie deficit.

If you keep your weight consistent and need some tips to add calories into your diet, here are some of the best and healthiest ways to do so:

• Butter
• Cream cheese
• Sour cream
• Whole milk

I personally like apple mango, but all flavors are good.

This is a great blend without too many stimulants.

Protein

This is in my opinion the best tasting protein on the market. Period.

Great blend with no secrets, no , and it is some of the best in the industry.

So far I’ve had Red Velvet, Cookies and Cream, and Key Lime. All are A+.

BCAA

Marc Lobliner has his sweetening on point with these supplements.

I’ve used mixed berry and grape and I love them both.

Creatine

and it’s a tried and true supplement. It will help with performance and recovery. I highly recommend this.

Cardio and Conditioning Schedule

Conditioning is one of the most important things you can work on to improve your lifts, endurance, and stamina. Improving conditioning also improves life out of the gym.

This particular routine focuses a bit on conditioning, core strength, and mobility.

Once you start lifting relatively heavier weights, you’re going to start breaking form because of muscle weaknesses, lack of conditioning/muscle endurance and mobility issues; so lets address them here.

Warming Up

For your pre-workout warm up, start by walking for 3 minutes and follow-up with a 30 second balls-to-the-walls high intensity sprint. Finish off with 90 seconds of walking.

This “shock” is going to prime your body to train hard and helps get your core body temperature up.

Post Workout Conditioning

I’m not big on citing research materials and I sure as hell am not interested in doing the scientific leg work, but doing high intensity interval training will help improve your muscle and strength gains.

The Plan:

• 5 minutes brisk walking
• 1 minute walking
• 1 minute jogging
• 1 minute walking
• 30 seconds full sprinting
• 1.5 minutes walking slowly tapering down to finish

Cardio and Conditioning Tips

This sounds like some special formula but it isn’t; this is a template, if you don’t follow it exactly, you’re fine.

What I want to make you aware of is warming up and priming your body for high intensity training.

Don’t get stuck on the numbers, if you have poor conditioning, add longer walk (resting) periods and strive to recover faster.

Workout Schedule

A sample workout schedule will look something like this:

• Day 1 – Workout A
• Day 2 – Workout B
• Day 3 – Workout C
• Day 4 – Workout D
• Day 5 – Workout E
• Day 6 – Off

Workout A Exercise Sets Rep Goal 5 5 3 8 3 12 3 12 3 –

 

Workout B Exercise Sets Rep Goal 5 5 3 8 3 12 3 12

 

Workout C Exercise Sets Rep Goal 5 5 3 8 3 12 3 12

 

Workout D Exercise Sets Rep Goal 5 5 3 8 3 12 3 12

 

Workout E Exercise Sets Rep Goal 5 5 3 8 3 12 3 12 3 –

 

* – Planks aren’t the same rep goal scheme as other lifts. When you are supposed to do planks, do 3 sets of 1 rep and record your results for each set. The goal to beat for next time is to beat the combined time of those 3 planks. Keep the rest short; 60 seconds and really squeeze the abs and back and keep that core tight.

*** – There are many different calf raise variations, pick the one that works best for you. Examples are: Seated Calf Raises, Standing Calf Raise Machine, Standing Calf raises in the Smith Machine. Choose the one that works best for you and stick with it.

 

If you are man enough to do this extreme workout, leave a comment below and in 8 weeks come back and tell us how you are progressing.