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{365} Days A Path towards Elite Powerlifting

11Aug/093

2010 Strength/Mass Routine

I decided it is time to fine tune my routine... I've seen some crazy gains from the alpha beast routine I've been on for the past year, but I feel like it is time to add a few new exercises and make the routine a bit more specific.

Download: 2010 Strength/Mass Routine (Excel Template)

Download: 2010 Workout Routine Print Out (PDF Print Ready)

This routine will help me build my big three lifts while putting on some size as well. It is very similar to what I have been doing, but with a few new twists. I will upload my cardio/abdominal routine tomorrow.

  • A x B = A Sets for B Reps per Set (Bilateral Movement)
  • A x B/B = A Sets for B Reps per Set per Side (Unilateral Movement)
  • Warm-Up NOT Included
  • Tabbed Cell = Alternative/Rotational Exercises

fallworkout0000

fallworkout0001

Filed under: Exercises Leave a comment
Comments (3) Trackbacks (0)
  1. Anonymous
    December 20th, 2009 - 16:40

    bro it looks like yout gonna be over training in 2010. keep it under an hour. too many execises per body part on most of these.

  2. Yanyan Xu
    December 20th, 2009 - 17:20

    Hey thanks for the tip. I’ve been doign this a while now. I’ve always responded to large amounts of volume. I may not get as big as I want but I have fun doing it so I don’t burn out.

  3. Yanyan Xu
    December 27th, 2009 - 22:44

    Changing this up for triceps. When I do triceps, I’m going to do a CGBP, Bench Dip, and Skull Crusher combo to activate force on all three heads.

    For biceps I will continue to do pyramids and supersets.


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