If you are serious about getting bigger and stronger, you must dedicate a lot of time to lifting weights. Consistently challenging your muscles to failure is the most effective way to gain size. A five-day full-body workout regimen is ideal for you if you are experienced at strength training and ready to take it to the next level. The workouts are supplemented with cardiovascular training to improve your endurance and allow your muscles to recover between days reserved for lifting.
Monday
Start out with a short 5- to 10-minute warm-up consisting of aerobic activity, and follow it up with stretching. Do this before every strength training workout. On Monday, do five sets of five repetitions of traditional barbell squats, then move to the bench press to do five sets of five repetitions. Next, perform three sets of 10 repetitions of wide-grip pullups. Finish off the workout with weighted situps, doing three sets of 10 to 20 repetitions. Go as heavy as you can during each exercise and perform the movements slowly. Your aim should be to exhaust your muscles by the end of each set.
Wednesday
After your warm up, start with deadlifts, doing four sets of five repetitions. Next, perform five sets of five repetitions of seated barbell presses, followed by three sets of 5 to 10 repetitions of barbell curls. Close out the routine with three sets of 10 to 25 repetitions of seated calf raises. As before, perform each exercise slowly and go as heavy as you can. Rest 90 to 120 seconds between sets to allow your muscles to recover. The goal is not to keep your heart rate elevated, but to focus on training your anaerobic fitness.
Friday
Once warmed up, do five sets of five repetitions for these exercises: front squats, close-grip bench presses, bent-over rows and Romanian deadlifts. Use spotters during front squats if you use a barbell. Training with spotters allows you to lift a little heavier than if you are training alone. Position the barbell on top of your deltoids and cross your forearms to grasp the barbell. If you're not comfortable with a barbell for front squats, or any type of free-weight squats, you can use dumbbells instead. Use free weights for as many of the exercises as you can during your workouts, as free weights force you to engage smaller stabilizer muscles more than machines.
Cardio Training
Use your recovery days to train your cardiovascular fitness. Aim to spend 30 to 45 minutes doing some type of aerobic activity. While cardio training on its own will not help you grow significant muscle, it will burn calories and fat. This is important in building a lean and defined physique, as you develop your muscles. Continuously switch around the type of aerobic activity you engage in on Tuesdays and Thursdays to keep your routine fresh, and to keep your fitness level from plateauing. Examples of aerobic activities include jogging, biking, swimming, cross-country skiing, elliptical training and jumping rope.
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