Mass 5 day split

Dondajuan417

Dondajuan417

Member
I always warm up with 15 to 25 mins of stair/ rower/ bike and a full body stretch session straight PRT ya know what I’m saying. My gym is also limited on space and machines but that’s no excuse!

Monday - Frog Legs

Seated leg press - 8 to 10 sets
At the end of every other set I switch from leg press to calf raises without racking the weight. Keeping my pump and tension on my legs.

Reps/ weight/ calf raises
20 - 25 @ 90 lb
10 - 15 @ 180 lb/ 20 - 30
10 - 15 @ 270 lb
8 - 10 @ 360 lb/ 10 - 15
8 - 10 @ 450 lb
5 - 10 @ 360 lb 10 - 15
8 - 10 @ 270 lb
10 - 15 @ 180 lb 20 - 30
15 - 20 @ 90 lb

Front/ Back Squat

Currently I have only been using a squat machine since I’m weak af! March I will be starting barbel squats. I should be close to these numbers!

Front squat - 4 to 5 sets
135 lb @ as many possible
155 lb @ 10 - 15
175 lb @ 8 - 10
195 lb @ 8 - 10
225 lb @ as many possible

Back squat- 4 to 5 sets
135 lb @ as many possible
225 lb @ 10 - 15
245 lb @ 8 - 10
265 lb @ 8 - 10
285 lb @ 5 - 8

Seated leg extension/ seated calf raises
Superset

Seated leg extension - 8 to 10 sets

190 lb @ as many possible
180 lb @ as many possible
170 lb @ as many possible
160 lb @ as many possible
150 lb @ as many possible
140 lb @ as many possible
130 lb @ as many possible
120 lb @ as many possible

I try and hold for a pause once extended fully out maybe half a second

Seated calf raises

45 lb @ as many possible
55 lb @ as many possible
65 lb @ as many possible
75 lb @ as many possible
85 lb @ as many possible
90 lb @ as many possible
100 lb @ as many possible
135 lb @ as many possible

Leg curl/ weighted lunges
Superset
Some days I do single leg curls some days I do double leg curls. I also try and pause at the top of the curl.

Leg curls 8 to 10 sets

40 lb @ as many possible
50 lb @ as many possible
60 lb @ as many possible
70 lb @ as many possible
80 lb @ as many possible
90 lb @ as many possible
100 lb @ as many possible
110 lb @ as many possible

Weighted lunges 8 to 10 sets

40 lb @ 30 lunges
50 lb @ 25 lunges
60 lb @ 20 lunges
70 lb @ 20 lunges
80 lb @ 20 lunges
90 lb @ 20 lunges
100 lb @ 20 lunges
110 lb @ 20 lunges

Finishing with a 2 mile run as fast as possible normally 6:30 to 7:30 min miles
Some days I will run farther or faster but never shorter or slower

Thoughts, gripes, and or you are stupids are extremely recommended!
 
Dondajuan417

Dondajuan417

Member
Dondajuan417 said:
I always warm up with 15 to 25 mins of stair/ rower/ bike and a full body stretch session straight PRT ya know what I’m saying. My gym is also limited on space and machines but that’s no excuse!

Monday - Frog Legs

Seated leg press - 8 to 10 sets
At the end of every other set I switch from leg press to calf raises without racking the weight. Keeping my pump and tension on my legs.

Reps/ weight/ calf raises
20 - 25 @ 90 lb
10 - 15 @ 180 lb/ 20 - 30
10 - 15 @ 270 lb
8 - 10 @ 360 lb/ 10 - 15
8 - 10 @ 450 lb
5 - 10 @ 360 lb 10 - 15
8 - 10 @ 270 lb
10 - 15 @ 180 lb 20 - 30
15 - 20 @ 90 lb

Front/ Back Squat

Currently I have only been using a squat machine since I’m weak af! March I will be starting barbel squats. I should be close to these numbers!

Front squat - 4 to 5 sets
135 lb @ as many possible
155 lb @ 10 - 15
175 lb @ 8 - 10
195 lb @ 8 - 10
225 lb @ as many possible

Back squat- 4 to 5 sets
135 lb @ as many possible
225 lb @ 10 - 15
245 lb @ 8 - 10
265 lb @ 8 - 10
285 lb @ 5 - 8

Seated leg extension/ seated calf raises
Superset

Seated leg extension - 8 to 10 sets

190 lb @ as many possible
180 lb @ as many possible
170 lb @ as many possible
160 lb @ as many possible
150 lb @ as many possible
140 lb @ as many possible
130 lb @ as many possible
120 lb @ as many possible

I try and hold for a pause once extended fully out maybe half a second

Seated calf raises

45 lb @ as many possible
55 lb @ as many possible
65 lb @ as many possible
75 lb @ as many possible
85 lb @ as many possible
90 lb @ as many possible
100 lb @ as many possible
135 lb @ as many possible

Leg curl/ weighted lunges
Superset
Some days I do single leg curls some days I do double leg curls. I also try and pause at the top of the curl.

Leg curls 8 to 10 sets

40 lb @ as many possible
50 lb @ as many possible
60 lb @ as many possible
70 lb @ as many possible
80 lb @ as many possible
90 lb @ as many possible
100 lb @ as many possible
110 lb @ as many possible

Weighted lunges 8 to 10 sets

40 lb @ 30 lunges
50 lb @ 25 lunges
60 lb @ 20 lunges
70 lb @ 20 lunges
80 lb @ 20 lunges
90 lb @ 20 lunges
100 lb @ 20 lunges
110 lb @ 20 lunges

Finishing with a 2 mile run as fast as possible normally 6:30 to 7:30 min miles
Some days I will run farther or faster but never shorter or slower

Thoughts, gripes, and or you are stupids are extremely recommended!
Click to expand...
I’m currently between 205 and 215 depending on the day and time. I’m 6 ft tall everyday as much as I try and grow lol!
 
Twizted

Twizted

Well-known member
You do all these sets in one workout session? That seems to be a bit over the top if so, you may benefit from dropping some of the sets. I think I counted like 50 sets.
 
Dondajuan417

Dondajuan417

Member
I don’t stick to that exact number of sets always but it’s usually those amounts with 8 to 10 sets being an amazing day. If I’m feeling over worked I drop my superset workouts to 5 - 6 sets. I really can’t change my leg press session it’s honestly my favorite workout by far! I’m trying to reach my previous level of savage on it.
 
Dondajuan417

Dondajuan417

Member
How many sets a workout does everyone else run natty as opposed to on cycle? My thinking is go absolutely as hard as possible natty for a fat minute. So once I start cycle I’m already going ham then I level up too savage level long dick!
 
Twizted

Twizted

Well-known member
Ok well here's my thought process man. If you are able to do that many sets then a big majority of those sets are trash sets, meaning very little muscle stimulation/growth. If you are pushing your sets and I mean really pushing them then it should be impossible to do that many. My view is less sets overall but make those sets as intense and hard as possible.
 
Dondajuan417

Dondajuan417

Member
I’m not sure how to trash set leg exercises but point made! Cut to 40 instead of 50 sets a workout! I appreciate your knowledge.
 
Twizted

Twizted

Well-known member
Dondajuan417 said:
I’m not sure how to trash set leg exercises but point made! Cut to 40 instead of 50 sets a workout! I appreciate your knowledge.
Click to expand...
Trash sets just means sets that aren't really promoting growth. I just find it hard to believe that you are going full out and are able to do that many sets. I mean I could be wrong brother, maybe some others will chime in as well.
 
Dondajuan417

Dondajuan417

Member
Understood. You are saying go harder on my lifts with more focus and intensity, and less overall sets which in turn will promote more quality growth?
 
Dondajuan417

Dondajuan417

Member
Kinda of a less is more philosophy when regarding overall sets. Just because I’m checking a box mentally doesn’t mean I’m physically meeting the right requirements for optimal growth?
 
E

EMachine

Well-known member
You're overtraining big time!!! Reduce all by 1/2 and increase intensity. If you have been doing this workout for a while...give your legs a break for a week and restart. Also, switch your cardio to after your workout...30-45 minutes of cardio post workout.

For example, for legs, you could do a quick warm up, however, 30-45 min. of cardio before legs isn't recommended. Save that effort for more weight, intensity. You also don't need to do front and back squats on the same workout. Switch them around. They are both excellent exercises but rotate them...

Have you tried a superset of Squats and Leg Curls? I'm looking at your weights on the Squat and see that you can do 15 rep at 225!?? Right?

Try 8 Sets at that weight and superset with Leg Curls...try 10-12 rep on the squat and 12-15 on the leg curls. Rest 60 to 90 seconds and repeat...no fucking around...intensity!!! Challenge yourself with the 60 to 90 seconds. If you follow this routine, you will shock your legs, period!!! Then if you still feel like you want to lift 100 more sets, do 4-5 sets of heavy leg presses, going all the way down, where your knees hit your chest and explode up...lower it slowly.

Also, what are you on currently?

How big are your legs? Is the picture your current physique?
 
Dondajuan417

Dondajuan417

Member
Im currently all natty and have been for around 6 years. I do run my cardio after my lift session, but I do a small warm up before lifting nothing crazy. Mostly stair stepper, row machine, & bike. I have never superset’d squats with curls sounds like a serious pump session! I am going to definitely cut back on sets and focus more on intensity. I have a serious issue with feeling that I’m not working hard enough in the gym. The line between overtraining and under is a fine one!
 
E

EMachine

Well-known member
Sometimes less is more! I like the fact that even though you are overtraining, you are humble and willing to listen, and try a different approach. That is super important in this game and in life. Your legs are going to grow, if you only did Squats supersetted with Leg Curls and if you follow my advice, you'll thank me later. You will also work your cardio, something you like to do, when you do this workout.
 
Dondajuan417

Dondajuan417

Member
Totally get what y’all where saying now! I’m looking like a fucking schmuck over here doing a mini ironman everyday! Smfh! It’s my brain it tells me I’m a bitch and to keep training!
 
Dondajuan417

Dondajuan417

Member
Warm up
15 mins stair master
15 mins stretch session

Monday - Frog Legs

Seated leg press/ calf raises
5 set superset
Transitioning directly to calf raises from press. 60 - 90 sec break between sets.
Reps/ weight/ calf raises
20 - 25 @ 90 lb/ 20 - 30
10 - 15 @ 180 lb/ 20 - 30
10 - 15 @ 270 lb/ to failure
8 - 10 @ 360 lb/ to failure
8 - 10 @ 450 lb/ to failure

Squat/ leg curl
5 set superset
60 - 90 second break between exercises
Back squat/ 4 to 5 sets
135 lb @ as many possible
225 lb @ 10 - 15
245 lb @ 8 - 10
265 lb @ 8 - 10
285 lb @ 5 - 8

Leg curls/ 4 - 5 sets
70 lb @ as many possible
80 lb @ as many possible
90 lb @ as many possible
100 lb @ as many possible
110 lb @ as many possible

Seated leg extension/ weighted lunges
5 set Superset
Break for 60 secs after extensions
Break for 90 secs after lunges
Seated leg extension
190 lb @ as many possible
180 lb @ as many possible
170 lb @ as many possible
160 lb @ as many possible
150 lb @ as many possible

I try and hold for a pause once extended fully out maybe half a second

Weighted lunges
70 lb @ 20 lunges
80 lb @ 20 lunges
90 lb @ 20 lunges
100 lb @ 20 lunges
110 lb @ to failure

Finishing with a 30 minute run @ sub 7:30 min miles!y
 
Twizted

Twizted

Well-known member
I didn't realize you were training natty, guess I missed that. It's easier to over train your muscles as a natty, recovery time isn't as fast as someone on gear.
 
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