If you're like most guys I see in the gym, you have one of two problems: You either have no plan and "wing it" every workout, or you've read so many articles on training that you don't know what to trust, so you don't stick with any one program. But we're about to change that. The routine that follows is guaranteed to get you big and strong - and it's so simple and straightforward that any idiot can do it.
The program is built around a concept called linear periodization. Basically, you add weight every week and reduce your reps every couple of weeks. As long as you don't go too heavy too soon and stick with it, you will be bigger and stronger than ever-and a whole lot smarter-in just 10 weeks.
Perform each workout (Day I, II, and III) once per week, resting at least a day between each session.
Each week, the weights you use for your main lift in each workout will get heavier. Every few weeks, the number of reps will decrease. The number of sets will remain the same: two. The table below breaks down your reps for the main lifts over the 10 weeks.
WEEK 1: 2 sets of 10 reps
WEEK 2: 2 sets of 8 reps
WEEK 3: 2 sets of 8 reps
WEEK 4: 2 sets of 5 reps
Choose your weights conservatively. Each week, you should be able to perform one or two more reps than the number prescribed. This will ensure that you don't peak too early. Remember that even on weeks when the reps don't change, you still increase the loads you're using slightly (5 to 10 pounds).
When the reps drop signifcantly between weeks (such as going from eight reps to five, or five reps to three), you can make bigger jumps in weight. Rest as long as needed between sets to use the heaviest weights possible.
Although you only perform two work sets for the main lif s, you should still perform several warm-up sets gradually leading up to the appropriate loads. For all the other exercises, perform three sets for Weeks 1 to 5, and two sets in Weeks 6 to 10.