This plans for football and I want to gain muscle while also being in really good shape. I just don't want to get really skinny. I'm 195lbs right now and all I've ever focused on was weight lifting. But since I hate playing Lineman, I'm doing this for a new position. I'm 17 Years-Old, 5'6, 195lbs and 20-25% . And I got until September to stick to this plan. The thing is that I don't want to be lower than 160lbs. I much rather be 160 or at least 160-180 all muscle and healthy. Will this plan get me there or is that too much running. I just have that focus that if I train hard I'll play hard. And I have no problem with running. I just don't want to burn muslce off. Is this a good plan or what should I change about it?
-6/7 Days-a-week:
*Upper-Body-Days: (Monday & Thursdays)
(1)- Stretch.
(2)- Jog.
Week-1: 10-Minutes.
Week-3: 15-Minutes.
*Add 5 Every Two-Weeks.
(3)- Chest.
(4)- Arms.
(5)- Traps.
(6)- Back.
(7)- Jog.
Week-1: 10-Minutes.
Week-3: 15-Minutes.
*Add 5 Every Two-Weeks.
(8)- Cardio-Bike.
Week-1: 5-Minutes.
Week-3: 10-Minutes.
*Add 5 Every Two-Weeks.
*Lower-Body-Days: (Tuesdays & Fridays)
(1)- Stretch.
(2) Jog.
Week-1: 10-Minutes.
Week-3: 15-Minutes.
*Add 5 Every Two-Weeks.
(3)- Legs.
(4)- Jog.
Week-1: 10-Minutes.
Week-3: 15-Minutes.
*Add 5 Every Two-Weeks.
(5)- Bike.
Week-1: 5-Minutes.
Week-3: 10-Minutes.
*Add 5 Every Two-Weeks.
*Cardio-Days: (Wednesdays & Saturdays)
(1)- Jog.
Week-1: 10-Minutes.
Week-3: 15-Minutes.
*Add 5 Every Two-Weeks.
(2)- Bike.
Week-1: 10-Minutes.
Week-3: 15-Minutes.
*Add 5 Every Two-Weeks.
(3)- Core.
(4)- Jog.
Week-1: 10-Minutes.
Week-3: 15-Minutes.
*Add 5 Every Two-Weeks.
(5)- Bike.
Week-1: 10-Minutes.
Week-3: 15-Minutes.
*Add 5 Every Two-Weeks.
Would this plan work?
Moderators: cassiegose, Boss Man
Re: Would this plan work?
I'd go for the Upper body days in this way.
Chest, Back, Traps, Arms, then do some Cardio afterwards.
Leg Days don't do Cardio, as it might impede the recovery of the Legs, or if you do exercise Bike only, not any Carido requiring serious movement of the Legs or vertical cardio like stepper, loadbearing onto the Legs and possibly adding a bit of resistance.
I'd limit to 5 days a weke for recovery purposes.
So you could do this kind of schedule.
Day 1. Upper body and Cardio
Day 2. Legs
Day 3. Cardio
Day 4. Day off
Day 5. Upper body and Cardio
Day 6. Legs
Day 7. Day off.
You have the optional Cardio on Leg days, but in fairness looking at that schedule, I'd try without the Cardio on Leg days.
Chest, Back, Traps, Arms, then do some Cardio afterwards.
Leg Days don't do Cardio, as it might impede the recovery of the Legs, or if you do exercise Bike only, not any Carido requiring serious movement of the Legs or vertical cardio like stepper, loadbearing onto the Legs and possibly adding a bit of resistance.
I'd limit to 5 days a weke for recovery purposes.
So you could do this kind of schedule.
Day 1. Upper body and Cardio
Day 2. Legs
Day 3. Cardio
Day 4. Day off
Day 5. Upper body and Cardio
Day 6. Legs
Day 7. Day off.
You have the optional Cardio on Leg days, but in fairness looking at that schedule, I'd try without the Cardio on Leg days.