I need a weight lifting schedule.?

Question

I do constant cardio because i am a soccer player but i want to put on mass and weight in the gym. Im 5"8' and only 145 lbs i want to get up to around 155 lbs. I need a day by day schedule from someone who has already put on mass to let me know what they did. I also eat around 100 grams of protein a day from myoplex and grilled chicken and other high protein foods. Im looking for someone that has sucessfully put on mass and has experience thanks.

Answer 1

I went from 160 lbs to about 190 lbs over 3 years, doing the following:

Day 1: Cardio
45 minutes cardio. I swallowed my pride and did aerobics because I hate running, I suck at swimming and there were some hot chicks in the classes.

Day 2: Delts, Pecs, Traps, Tris, Bis
3 sets x 10 reps of bench
3 x 10 of incline bench or dumbells
3 x 10 of decline dumbells
3 x 10 of cable butterflies
3 x 10 military press or dumbell press
3 x 10 dumbell lateral raises (seated)
3 x 10 dumbell lateral raises, bent over (hitting back deltoid)
3 x 10 dumbell rows
3 x 10 uprows or shrugs
3 x 15 dips
5 x (to failure) dumbell curls (mixing it up: hammer curls, normal, preacher curls)
5 x (to failure) tricep exercises (e.g. french curls, rope pulls, cable)
3 x 20 forearm curls
Minimum 30 seconds rest between sets, maximum 3 minutes.

Day 3: Back (strong backs seperate the men from the boys)
3 x 15 lat rows
3 x 10 wide cable pulldowns
3 x 10 narrow grip pulldowns, supinated grip
3 x 10 normal cable pulldowns
3 x 20 bent over rows (barbell)
2 x 15 clean and jerk
4 x 15 reverse situps
4 x 25 sit ups
2 x 25 obliques (e.g. side sit ups)

Day 4: Legs
3 x 15: Squats
3 x 15: Deadlifts
3 x 15: Leg curls
3 x 15: Hamstring curls
3 x 20: Calf raises
3 x 15: Hack squats
2 x 20: Lunges (each leg)
2 x 20: Reverse lunges (each leg)

Day 5: Cardio

Day 6: Everything you missed earlier because you were ready to puke. This was a good day to do compound moves (e.g. clean & jerk) and supersets (e.g. bench, to military press to curls, one after each other in succession)

Day 7: rest (but with light cardio) like walking

I went from soft, pink and lazy to being ripped. Took about 3 months to get good progress, 1 year to be really in shape and third year I was unbelievably ripped. 30% body fat to about 9%.

At 1 gram of protein per lb of body weight, using "Designer Whey", tuna and frozen plain vegetables for dinner. Pretty much ate whatever I wanted the rest of the day (within reason).

Answer 2

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