You want routines? You got routines. Everybody begs me for routines so here they are. If you have a routine that worked well for you, we would love to hear about it. Please send it to us. We will post it and give you your due credit.

Exercise-sets-reps-% of 1RM

Bench Press-3-10-60%

Incline Press-3-10-60%

Curls-4-8-65%

Squat-3-12-65%

Deadlift-3-8-60%

Power Clean-4-8-65%

Leg Press-4-8-60%

Topping-off

Periodized Routine

Hardgainer Routine

Week 1

Day 1

Bench-3x12

Barbell Curls-3x12

Incline Press-3x10

Dumbell Curls-3x10

Dumbell Press-3x10

Seated Hammer Curls-3x10

Dumbell Flyes-3x12

Day 2

Squat-3x12

Deadlift-3x12

Lunges-3x12

Front Squat-3x10

Calf Raises-3x12

Leg Press-3x12

Day 3

Military Press-3x12

Tricep Extensions-3x10

Lat Raises-3x10

Tricep Pressdown-3x12

Front Raises-3x10

Close Grip Bench Press-3x10

Reverse Flyes-3x10

Day 4

Same as day 1

Day 5

Squat-3x12

Stiff-leg Deadlift-3x10

Leg Curls-3x12

Front Squat-3x10

Calf Raises-3x12

Leg Extensions-3x12

Day 6

Same as day 3

Day 7

Rest!!!

Repeat week one for week 2. After week 2, decrease the reps in each exercise, and add a sufficient amount of weight so that you reach or almost reach failure on the last set of each exercise. Stay at the same number of reps for two straight weeks, but try to increase the weight by at least 2.5-5% each week. At week 7, even out the number of reps for all the exercises. Those exercises that started at 10 reps should stay at last week's reps for another 2 weeks, but keep increasing the weight if you can. Starting at week 11, decrease the reps from the previous week by 1, and really try to pile on the weight. You may want to add a few extra sets if you feel up to it, as well as some heavy negatives (no more than 3 per set, and 2 sets per exercise). Week 14- MAX OUT on days 1, 2, and 3. Days 4-7 rest and get ready for the next routine. You should take at least another 4-7 days off before you begin the next routine. I suggest a total of 10 days rest between day 3 of week 14, and the first day of the next routine. You may be overtrained after this routine, so be sure to get enough sleep, and proper nutrition while you recover.

Day 1-

Flat bench press-3 sets, 6-8 reps with heavy weight, 1 minute break between sets

Incline dumbell flyes-3 sets, 10 reps 1 minute break between sets

Preacher curls-3 sets, 8 reps 1 minute between sets

Tricep extensions-4 sets, 10 reps, 2 minutes rest between sets

Seated hammer curls-4 sets, 10, 8, 6, 4 reps with heavier weight for each set, 1 minute break between sets

Seated military press-3 sets, 8 reps, 1 minute break between sets

Dumbell front raises- 2 sets to failure, 1-1.5 minute break between sets

Wrist curls- 4 sets, 8 reps, 1.5 minutes rest between sets

Reverse wrist curls- 4 sets, 8 reps, 1.5 minutes rest between sets

12 minutes hard ab work, 30 seconds rest between sets of 45-60 seconds

Day 2-

Squats- 2 sets of 10 reps, 2 sets of 8 reps-heavier weight for the 8 rep sets 2-3 minute break between sets

Dumbell or barbell lunges-3 sets of 8 reps per leg 1 minute break between sets

Stiff-legged deadlift-3 sets, 8 reps 1 minute break between sets

Leg extensions-4 sets, 10-12 reps, 1 minute break between sets

Leg curls-4 sets, 12 reps, 1 minute break between sets

Calf raises-4 sets, 15-18 reps 1 minute break between sets

Day 3-rest

Day 4-

Pull-ups-2 sets to failure, 2 minutes rest between sets

Reverse flyes-4 sets, 8 reps-keep good form 1 minute rest between sets

T-bar rows-3 sets, 10 reps-2 minutes rest between sets

Bent-over barbell rows-3 sets, 8 reps, 1 minute rest between sets

8 minutes of hard ab work- 45 second sets, 15 seconds rest between sets

Day 5-

Bench press-3 sets, 8 reps, 2 minutes rest between sets

Decline close grip bench press-3 sets, 8 reps, 2 minutes rest between sets

Alternating dumbell curls-3 sets, 8 reps, 1 minute rest between sets

Standing barbell curls-3 sets, 8 reps, 2 minutes rest between sets

Seated lat raises-4 sets, 10 reps, 45 sec rest between sets

Barbell shrugs-4 sets, 8 reps, -do not use a circular motion, go straight up and down

Wrist curls- 4 sets, 8 reps, 1.5 minutes rest between sets

Reverse wrist curls- 4 sets, 8 reps, 1.5 minutes rest between sets

Day 6-

Regular deadlift-4 sets, 10, 8, 8, 6 reps in that order, with heavier weight for each change in reps, 3 minutes rest between sets

Leg press-4 sets, 12 reps, 2 minutes rest between sets

Toe Press (calf raises on a leg press sled)-4 sets, 12 reps, alternating between toes in and toes pointed out other every set, 45 seconds rest between sets

Leg curls-4 sets, 12 reps, 1 minute rest between sets

12 minutes of hard ab work, 1 minute sets, 30 second rest between sets

Day 7-rest

Day 8-

Lat pull-downs-4 sets, 8 reps, 1.5 minute rest between sets

Bent-over rows-4 sets, 8 reps, 1 minute rest between sets

Chin-ups (underhand grip)-2 sets to failure 90 secs rest between sets

Reverse flyes-3 sets, 8 reps, 1 minute rest between sets

8 minute ab work

Day 9-

Incline bench press-3 sets, 8 reps, 1 minute rest between sets

Decline bench press-3 sets, 8 reps, 1 minute rest between sets

Tricep press-downs-4 sets, 10 reps, 2 minutes rest between sets

Military press- 3 sets, 8, 8, 6 with heavier weight on last set, 1.5 minutes rest between sets

Seated alternating bicep curls- 10, 8, 6 reps with heavier weight for each set, 2 minutes rest between sets

Reverse barbell curls-4 sets, 10 reps,

Dumbell wrist curls- 4 sets, 6 reps, 1 minute rest between sets

Reverse dumbell wrist curls-4 sets, 8 reps, 1 minute rest between sets

Day 10-

Deep squats (go down as far as you can, you may need to use much less weight than normal)-4 sets, 10, 8, 8, 8 reps, heavier weight for last 3 sets, 1 minute rest between sets

Stiff-legged dead lift- 4 sets, 10 reps, 1 minute rest between sets

Dumbell step-ups- 2 sets, 20 reps, 10 reps per leg per set, 30 seconds rest between sets

Leg extensions-3 sets, 6 reps with heavy weight, 2 minute rest between sets

Leg curls-3 sets, 6 reps with heavy weight, 2 minutes rest between sets

Seated calf raises- 4 sets, 15 reps, Same toes in, toes out system as before, 1 minute between sets

12 minute ab workout

Day 11- Rest

Day 12-

Modified dips -instead of doing dips with your palms on the bars of the dip stand, put your entire forearm on the bar of the stand, and do dips. It will be a smaller movement, and you should look like a chicken flapping its wings. This isolates the lats very well. 3 sets to failure, weighted if you like, 1 minute rest between sets.

Pull-ups-2 sets to failure, 2 minutes rest between sets

T-bar rows-3 sets, 8 reps, 1 minute rest between sets

Shrugs-4 sets, 12 reps, 1 minute between sets

Wrist curls- 4 sets, 8 reps, 1.5 minutes rest between sets

Reverse wrist curls- 4 sets, 8 reps, 1.5 minutes rest between sets

8 minute ab workout

Day 13-

Bench Press-3 sets of 8 negatives with 110% your max before this routine taking 5 seconds on the negative, 2 minutes between sets

Incline flyes-4 sets, 6 reps, heavy weight, 2 minutes rest between sets

Behind-the-head tricep extensions-4 sets, 8 reps, 2 minutes between sets

Preacher curls-5 sets, 8, 8, 6, 6, 5 reps with heavier weight for each increase in reps, 2 minutes between sets

Seated hammer curls- 4 sets, 10, 8, 6, 4 reps, with heavier weight each set, 1 minute rest between sets

Wrist curls-4 sets, 6 reps, 1 minute rest between sets

Reverse wrist curls-4 sets, 8 reps, 1 minute between sets

Day 14-

Front squats- 4 sets, 10 reps, 1 minute between sets

Stiff-legged deadlift-3 sets, 8 reps, 1 minute between sets

Leg extensions- 3 sets, 8, 8, 6 reps, heavier weight on last set, 2 minutes rest between sets

Step-ups-2 ten rep sets per leg, 1 minute rest after every 20 reps

Leg curls-4 sets, 10, 8, 6, 4 reps, heavier weight each set, 1 minute rest between sets

Seated calf raises- 4 sets, 12 reps, 1 minute rest between sets

12 minute ab workout

Day 15- rest

Day 16-

Shrugs-4 heavy sets, 8 reps, 1 minute between sets

Bent-over rows-4 sets, 6 reps with heavy weight, 1 minute between sets

Pull-downs-3 heavy sets, 6 reps, 1.5 minutes between sets

Reverse flyes-5 heavy sets of 5 (be sure to keep good form), 2 minutes between sets

T-bar rows- 3 heavy sets, 6 reps, 1 minute between sets

Chin-ups- 2 sets to failure, 2 minutes between sets

8 minute ab workout

Day 17-

Bench press- 3 heavy sets, 6, 6, 5 reps, increase weight on last set, 1 minute rest between sets

Incline bench press- 2 heavy sets, 6 reps 2 minutes between sets

Decline bench press- 2 heavy sets- 6, 5 reps, increase weight on last set, 2 minutes between sets

Flat bench flyes-2 slow sets to failure with medium weight, 3 minutes between sets

Day 18-

Regular deadlift- 5 heavy sets, 8, 6, 6, 5, 5 reps, with heavier weight after sets 1 and 3, 4 minutes rest between sets

Leg press-3 heavy sets, 15 reps, 3 minutes rest between sets

Leg curls-4 sets, 8 reps, 2 minutes between sets

Lunges- 2 sets of 8 with each leg, 1 minute rest after you have finished a set for both legs

Toe press- 5 sets of 10 reps, in this order: toes in, toes out, toes straight up, toes in, toes out, 1.5 minutes between sets

Day 19-

Tricep extensions-4 heavy sets with good form, 8 reps, 2 minutes between sets

Close grip bench press-2 heavy sets to failure, 2 minutes rest between sets

Tricep press-downs-2 heavy sets to failure, 2 minutes between sets

Standing barbell curls-3 heavy sets, 8, 6, 5 reps, heavier weight after each set, 2 minutes rest between sets

Preacher curls- 5 sets of 5 reps, make sure you use a weight that will allow you to get 5 reps on each set, you may lower the weight if need be, 2 minutes rest between sets

Seated hammer curls- 4 sets, 8 reps, 2 minutes rest between sets

12 minute ab workout

Day 20, 21- REST- you will need it,

Day 22- Max out in all lifts you are interested in, and see how well you progressed in only 3 weeks.

Take a week off, and repeat this routine. Be sure not to touch weights for 7 days straight. After that switch to another routine.

Day 1

Bench press- 3x8-70%

Incline Bench Press- 3x8-70%

Tricep extension/pushdowns- 3x8

D.B. Hammer curls- 4x8

Pull-ups (weighted)/Lat Pull-downs- 3x8

Day 2

Regular squats- 3x10-75%

Straight leg deadlift- 3x10

Lunges- 3x12

Calf raises- 3x12

Day 3

Military Press- 3x8

Front raises- 3x10

Side raises- 3x10

Bent-over rows- 3x8

Day 4

Bench press- 4x5-80%

D.B. incline press- 3x8

Dips (weighted)- 3x6

Concentration curls- 4x8

Pull-ups (weighted)- 3x8

Day 5

Front squat- 3x15

Deadlift- 3x8 w/HEAVY WEIGHT

Toe press- 3x12

Leg curls- 4x10

Day 6

Military press- 3x6

Reverse flyes- 3x10

Side raises- 3x10

Front Raises- 3x10

Day 7- REST

Day 8

Bench press- 3x6-77%

Incline Bench Press- 3x8-72%

Tricep extension/pushdowns- 3x8

D.B. Hammer curls- 4x8

Pull-ups (weighted)/Lat Pull-downs- 3x8

Day 9

Regular squats- 3x12-75%

Straight leg deadlift- 3x10

Lunges- 3x12

Calf raises- 3x12

Day 10

Military Press- 3x8

Front raises- 3x10

Side raises- 3x10

Bent-over rows- 3x8

Day 11

Bench press- 4x5-80%

D.B. incline press- 3x8

Dips (weighted)- 3x6

Concentration curls- 4x8

Pull-ups (weighted)- 3x8

Day 12

Front squat- 3x15

Deadlift- 3x8

Toe press- 3x10

Leg curls- 4x8

Day 13

Military press- 3x6

Reverse flyes- 3x8

Side raises- 3x8

Front Raises- 3x8

Day 14- REST

Day 15

Bench press- 3x6-80%

Incline press- 3x6-80%

Tricep extensions- 3x6

Barbell curls- 4x6

Lat pull-downs- 4x6

Day 16

Regular squats- 3x8-85%

Straight leg deadlift- 3x8

Lunges- 3x8

Calf raises- 3x10

Day 17

Military Press- 3x6

Front raises- 3x8

Side raises- 3x8

Bent-over rows- 3x8

Day 18

Bench press- 4x4-85%

D.B. incline press- 3x6

Dips (weighted)- 3x6

Concentration curls- 4x6

Pull-ups (weighted)- 3x6

Day 19

Front squat- 3x12

Deadlift- 4x6

Toe press- 3x15

Leg curls- 4x8

Day 20

Military press- 3x6

Reverse flyes- 3x6

Side raises- 3x6

Front Raises- 3x6

Day 21- REST

Day 22

Bench press- 4x5-83%

D.B. incline press- 4x5

Dips (weighted)- 4x5

Concentration curls- 4x5

Pull-ups (weighted)- 4x5

Day 23

Front squat- 4x8

Deadlift- 4x6

Toe press- 3x8-slowly

Leg curls- 4x8

Day 24

Military press- 3x6

Reverse flyes- 3x6

Side raises- 3x6

Front Raises- 3x6

Day 25

Bench press- 4x3-87%

D.B. incline press- 4x5

Dips (weighted)- 4x5

Concentration curls- 4x5

Pull-ups (weighted)- 4x5

Day 26

Front squat- 4x6

Deadlift- 4x6

Toe press- 3x8

Leg curls- 4x8

Day 27

Military press- 4x5

Reverse flyes- 4x5

Side raises- 4x5

Front Raises- 4x5

Day 28 REST

This routine starts out easy, but after a while, the sets drop, and you should start stacking on the weight. By the end, you will see some nice gains although it is only 4 weeks long. As you progress in this routine, slow your cadence down. Keep the weight under control.

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