Delar med mig av en del scheman på engelska som e taget från en moderator på ett forum o det är olika upplägg beroende på tillgänglig tid och hurivida man lägga upp frekvens & volym.
Numbers after the set & rep range is the amount of rest time in seconds between sets.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 5x5 / 180 -squat twice a week, and deadlift once
B Bench press - 3x5-8 / 90
C Bent-over BB rows - 3x5-8 / 90
D Chinups - 3x5-8 / 60
E Dips - 3x5-8 / 60
F Military press - 2x5-8 / 60
E Hanging leg raises - 2x8-15 / 60
Weightlifting option 2 - AXBXAXXBXAXBXX - two distinct workouts (A and
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 5x5 / 180
B1 Bench press - w 3x5-8 / 60
B2 Bent-over rows - w 3x5-8 / 60
C Military press - 3x5-8 / 75
D1 DB curls - 3x8-12 2021 45
D2 Hanging leg raises - 3x8-12 2020 45
--
Workout B
A Deadlift - w 5x5 / 180
B1 Chinups - w 3x8-12 2011 60
B2 Chest dips - w 3x8-12 31X0 60
C DB rows - 3x8-12 2020 75
D1 Skullcrushers - 3x8-12 / 45
D2 Calf raises - w 3x8-12 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 5x5 / 180
B1 Bench press - w 3x5-8 / 60
B2 Bent-over BB rows - w 3x5-8 / 60
C1 Low incline DB press - 2x8-12 2010 60
C2 Arc DB rows - 2x8-12 2021 60
D1 Standing calf raises - w 3x6-10 52X1 45
D2 Hanging leg raises - 2x8-15 3020 60
--
Workout B
A Deadlift - w 3-5x3-5 / 180
B Walking lunges - 3x10-15 / 60
C1 Chinups - w 3x8-12 2011 60
C2 Dips - w 3x8-12 31X0 60
D1 Upright rows - 3x8-12 2021 60
D2 Military press - w 3x5-8 / 60
E Woodchops - 2x10-20 / 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
DAY 1 - Lower body quad dominant
A Squats - w 3x8-12 / 180
B Glute-ham raises - w 2020 90
C Front squats - 4x5-8 3110 75
D1 Standing calf raises - w 3x6-10 52X1 45
D2 Cable crunches - 3x15-20 2011 45
--
DAY 2 - Upper body horizontal
A1 Bench press - w 4x5-8 / 75
A2 Bent-over BB rows - w 4x5-8 / 75
B1 Incline DB bench press - 3x8-12 2110 60
B2 DB rows - 3x8-12 2011 60
C1 Skullcrushers - 3x8-12 2020 45
C2 Rear delt rows - 3x8-12 2020 45
--
DAY 3 - Lower body hip dominant
A Deadlifts - w 3-5x3-5 / 180
B Split squats - 3x8-12 21X1 90
C Leg curls - w 3x5-8 30X1 75
D1 Seated calf raises - w 2x15-20 32X1 45
D2 Hanging leg raises - 3x10-15 2121 45
--
DAY 4 - Upper body vertical
A1 Pullups - w 4x6-10 / 75
A2 Military press - w 4x6-10 / 75
B1 Upright rows - 3x5-8 2020 60
B2 Parallel bar dips - w 3x5-8 31X0 60
C1 DB curls - 3x8-12 2021 45
C2 Reverse L-fly - 3x10-15 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 5x4-6 / 180
B Unilateral leg curls - w 4x5-8 20X1 90
C Front squats - 3x5-8 / 90
D Standing calf raises - w 4x5-8 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 4x8-12 / 75
C1 Flys or DB rows - 2x8-12 2010 30
C2 Arnold press or upright rows - 3x8-12 2020 30
D Lateral raises or reverse flys - 2x10-12 2020 60
E1 DB curls or preacher curls - 3x8-12 2020 30
E2 Skullcrushers or pushdowns - 3x8-12 2020 30
Lower hypertrophy:
------------------
Outline
Main compound
Hamstring auxilliary
Quad auxilliary
Optional unilateral compound
Calf work
Example
A Squats - w 3x8-12 31X1 120
B Stiff-leg deadlifts - w 3x8-12 2020 90
C1 Leg extensions - 3x10-15 2021 0
C2 Split squats - 3x8-12 / 60
D Seated calf raises - 2x15-25 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 4x4-6 / 75
A2 Bent-over BB rows - w 4x5-8 / 75
B1 BB seated press - w 3x5-8 / 75
B2 Chinups - w 4x4-6 / 75
C1 Close-grip bench press - 3x5-8 / 60
C2 BB shrug behind the back - 3x5-8 / 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 4x5-8 / 120
B Incline DB bench press - 3x8-12 2010 90
C Incline DB flys - 3x8-12 2020 60
D Military press - w 4x5-8 / 75
E Chinups - w 4x5-8 / 75
F DB preacher curls - 3x8-12 2120 60
--
DAY 2 - Lower body hip dominant
A Deadlift - w 5x3-5 / 180
B1 Front squats - w 4x5-8 / 45
B2 Leg curls - w 4x5-8 2011 45
C1 Seated calf raises - w 2x12-20 3211 30
C2 Cable crunches - 2x12-20 2121 30
--
DAY 3 - Back, triceps
A Pullups - w 3x8-12 / 90
B Bent-over BB rows - w 4x5-8 / 90
C1 DB rows - 3x8-12 2010 45
C2 Upright rows - 3x8-12 2021 45
D Parallel bar dips - w 4x5-8 21X1 90
E DB overhead extensions - 3x8-12 2110 60
--
DAY 4 - Lower body quad-dominant
A Squat - w 4x8-12 / 180
B1 Romanian deadlifts - w 3x8-12 3020 45
B2 Split squats - 3x8-12 / 45
C1 Standing calf raises - w 4x6-10 52X1 30
C2 Hanging leg raises - 4x8-12 3010 30
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 3-5x3-5 / 180
B Pullups - w 3x8-12 2111 90
C Bent-over BB rows - 4x5-8 2011 75
D1 Rear delt rows - 3x10-15 / 0
D2 Cable pullovers - 3x10-15 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 4x5-8 / 120
B BB seated press - w 4x5-8 / 120
C1 Incline DB flys - 3x10-12 3030 45
C2 Wide-grip upright rows - 3x8-12 2020 45 -use trap bar if possible
--
THU - Legs
A Squat - w 4x8-12 / 180
B Leg press - 3x5-8 2020 120 -can be substituted with hack squats
C1 Unilateral leg curls - w 4x5-8 3011 0
C2 Unilateral standing calf raises - w 4x5-8 52X1 45
D1 Lunge - 2x10-20 / 0
D2 Seated calf raises - 2x10-20 31X1 45
--
FRI - Arms
A1 Close-grip bench press - w 4x5-8 / 60
A2 BB curls - w 4x5-8 / 60
B1 Skullcrushers - 3x8-12 2020 45
B2 DB preacher curls - 3x8-12 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 3-5x3-5 / 180
B Pullups - w 3x8-12 2111 90
C Bent-over BB rows - 4x5-8 2011 75
D1 DB rows - 3x8-12 2020 0
D2 Unilateral leg curls - 3x5-8 3011 60
--
TUE - Shoulders & triceps
A Parallel bar dips - w 4x5-8 / 120
B Military press - w 4x5-8 / 120
C1 Rope pushdowns - 3x8-12 2021 30
C2 Lateral raises - 3x10-15 2020 30
C3 Reverse flys - 3x10-15 2020 30
--
THU - Quads & calves
A Squat - w 4x5-12 / 180
B Split squats - 3x8-12 / 90
C Duck leg press - 3x10-12 3121 60
D1 Leg extensions - 3x10-15 3021 30
D2 Donkey calf raises - w 3x8-15 32X1 30
--
FRI - Chest & biceps
A Incline BB bench press - w 4x6-10 / 90
B Flat DB bench press - 3x8-12 / 75
C DB curls - w 3x6-10 / 75
D Incline DB curls - 3x6-10 2111 60
Here’s how StrongLifts 5×5 will work for you: three times per week,
you will go to the gym and do 3 full body exercises for sets of 5 reps.
The first 4 weeks, you will lift lighter weights so you can focus on mastering and perfecting technique,
and prepare your body for heavy weights. You won’t have to remember complicate routines… in fact
you’ll always alternate between the same 2 workouts…
StrongLifts 5×5Workout A Workout B
Squat 5x5 Squat 5x5
Bench Press 5x5 Overhead Press 5x5
Barbell Rows 5x5 Deadlift 1x5
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 4x5-8 2010 60
A2 Pullups - w 4x5-8 2011 60
B1 Flat DB bench press - 3x8-12 / 45
B2 Bent-over BB rows - 3x8-12 / 45
C1 Incline cable flys - 3x10-15 3130 30
C2 One-arm cable rows - 3x10-15 3121 30
D Breathing pullovers - 2x20 2020 60
--
DAY 2 - Legs
A Squats - w 5x6-10 / 150
B1 Leg press - 3x8-12 2120 60
B2 Leg curls - w 3x5-8 30X1 60
C1 Split squats - 3x10-15 / 45
C2 Romanian deadlift - 3x8-12 2020 45
D1 One-leg standing calf raises - w 4x6-12 52X1 45
D2 Hanging V-ups - 3x8-15 4020 45
--
DAY 3 - Arms & delts
A1 DB overhead press - w 3x5-8 / 45
A2 Lean-away lateral raises - 3x10-12 2020 0
A3 Facepulls - 3x10-12 / 60
B1 Parallel bar dips - w 4x5-8 21X0 60
B2 Supinated DB curls - w 4x5-8 2011 60
C1 Kneeling cable extensions - 3x8-12 3010 45
C2 One-arm DB preacher curls - 3x8-12 2020 45