Here's a six month to a year layout. Use each of the three routines for two months. Or more. Progressive, eh.
First we will outline a three day per week routine for the intermediate power and bulk devotee to follow for a period of two or three months without letup or any meaningful changes. Remember that for adequate strength and bulk gains it will be necessary to do each and every set both slowly and correctly for best results.
Bench Press: two sets of ten for a warm-up, then jump to five to seven sets of five to seven reps using all weight possible.
Press Behind Neck: two sets of ten for a warm-up, then jump to five to seven sets of five to seven reps using all weight possible.
Full Squat: one set of ten, then eight, then six, then four, then a double, and finally three sets of eight to ten reps with a lighter weight.
Scott Bench Curls: between six and eight sets of six to eight reps.
Triceps Pressdowns: between six and eight sets of six to eight reps.
Bentover Barbell Rowing: between six and eight sets of six and eight reps.
Stiff Legged Deadlift: four sets of between twelve and fifteen reps.
Incline Barbell Press: one set of ten for a warm-up, then five to seven sets of five to seven reps using all the weight possible.
Parallel Bar Dips: between five and seven sets of five to seven reps.
Bench Press: five to seven sets of five to seven reps.
Flat Bench Flyes: five to seven sets of five to seven reps.
Alternate Dumbbell Press: five to seven sets of five to seven
Cheating Barbell Curl: five to seven sets of five to seven reps.
Lying Triceps Extension: five to seven sets of five to seven reps.
The aforementioned routine is more than adequate in the amount of work and in the intensity of work for the intermediate trainee. By training three days per week, we have more than enough time for completed muscular recuperation, which at the intermediate level, is of the utmost importance.
With time and patience, we would be able to increase this workload even further to a four day routine and an example of this routine is listed for you below:
Monday and Thursday
Upper Body Work –
Bench Press, Flat Bench Flyes, Bentover Barbell Rowing, Pulldowns on Lat Machine, Press Behind Neck, Seated Dumbbell Presses.
All of the above movements are to be performed for one or two sets of ten reps as a warm-up, then jumping to between five and seven sets of between four and six repetitions.
Tuesday and Friday
Squats and Arm Work –
Parallel Squat, Stiff Legged Deadlifts, Leg Presses, Scott Bench Curls, Lat Machine Pressdowns. All of the above movements are to performed for one or two sets of ten reps as a warm-up, then jumping to between five and seven sets of four and six repetitions, except the Stiff Legged Deadlifts, which are to be performed for four sets of between twelve and fifteen repetitions.
As can be plainly seen, the workload of this particular routine is a bit more voluminous, hence, each bodypart is to be trained only twice per week. This allows more and harder work to be done for each body part without any one particular part being overtrained or overworked. If you check out the routine very carefully, you will note the thoroughness of the workload and the overall growing and developmental effect of such an amount of work, spread out over the entire body. Remember, these routines can be utilized by both the power trainee and the bodybuilder who also seeds strength, for their completeness and intensity will grow muscle and increase training poundage strength.
The only thing required is work.
While discussing bulk and power training, let us not forget that in certain types of training situations, a correctly managed bodybuilding routine can be successfully coupled with a powerlifting routine and the overall result is a heavier, muscular body which is greatly strengthened and oozing with excess of power. We must bear in mind that such a routine will to include a great amount of work for the powerlifts as well as for the bodybuilding movements. This will mean that in most cases, the trainee will be training six days per week for around two hours per training session. If you will not or cannot work out this hard and much, then forget it, because this is what it will have to take.
You will be working the chest and shoulders twice per week, the legs and arms twice per week, and the back twice per week, with each workout taking around two hours to finish. Each of the powerlifts will be performed twice per week, save the deadlift, which is only done once weekly. Along with the powerlifts, there will also be included enough shaping movements to suit any bodybuilder or bulk fanatic.
This, coupled with a nutritious diet will give you the end result – muscular bulk and power!
Monday and Thursday
Chest and Shoulders –
Bench Press, Parallel Bar Dips, Press Behind Neck, Seated
Dumbbell Press, Flat Bench Flyes.
On the Bench Press, work up to three singles with around 90% maximum an Monday and work up to triples with around 80% on Thursday. On the other movements on these two days do between five and seven sets of between six and eight repetitions.
Tuesday and Friday
Squats and Arm Work –
Parallel Power Squats, Cheating Barbell Curls, Lying Triceps
Extensions, Standing Triceps Extensions, Incline Dumbbell Curl.
On the Squats work up to three doubles with 90% maximum on one day and work up to triples and fives with around 80% on the other squat day. One squat day use a Power Squat style and on the other day, use an Olympic Squat style (previously described). On the arm work for this day, use on one day between six and eight sets of between eight and twelve repetitions and on the other day use between five and seven sets of between five and seven repetitions. If this doesn’t make the arms grow, nothing will!
Wednesday and Saturday
Back Work – Deadlift (competition style), Bentover Barbell Row, Lat Machine Pulldowns, Dumbbell Bentover Lateral Raises.
On the Deadlift, work up to a heavy double or triple an one day and on the other day use the stiff Legged style and perform sets of between ten and fifteen reps. For the other back movements work out with between five and seven sets of between five and seven reps using all weight possible. This amount of back work should really stimulate additional muscle growth along with an increase in your lifting proficiency.
Enjoy Your Lifting!