McRobert's Training Templates

he following are templates suggested by McRobert which the individual can use as a base for structuring their training routines. Most of these routines are done 2-3 times a week and anyhwere from 2-4 working sets per exercise are to be done, not counting warmup sets. 


20 Rep squat routine
1. crunch style abdominal exercise
2. 20 rep squats followed by “breathing” pullovers
3. single leg calf raise
4. stiff leg deadlift ( once a week only )
5. bench press
6. pull down
7. behind the neck press 


An alternative 20 rep squat routine
1. crunch style abdominal exercise
2. 20 rep squats followed by “breathing” pullovers
3. donkey calf raise
4. stiff leg deadlift ( once a week only )
5. parallel dips
6. bent over row
7. front press


20 rep deadlift routine
1. crunch style abdominal exercise
2. 20 rep bent legged deadlift ( once a week only )
3. single leg calf raise
4. 10 rep squats
5. slight incline bench press
6. pull down or pull up
7. seated front press


20 rep abbreviated routine
1. crunch style abdominal exercise
2. 20 rep squats followed by “breathing” pullovers
3. 15 rep stiff legged deadlift followed by “breathing” pullovers
Alternate 2 and 3 each workoutout 
4. donkey calf raise
5. bench press
6. bent over row


Other abbreviated routines
1. squats or deadlift ( alternate each workout )
2. bench press
3. pulldown
4. calf raise

1. squats or deadlift ( alternate each workout )
2. bent over row
3. dips
4. donkey calf raise

1. bench press
2. squats ( 20 rep style )
3. pullover
4. bent over row 


Alternate these two 
Routine A
1.squat
2.bench press
3.pullup

Routine B
1. seated press
2. stiff leg deadlift or regular deadlift
3. dips

Ultra abbreviated Routines
1. squat
2. bent over row

1. bent legged deadlift
2. dips

1. clean and jerk
2. squat

1.squat
2.nothing else

1. bent legged deadlift
2. nothing else

1. clean and jerk
2. nothing else

1. snatch
2. squat

1. squat
2. front press

1. squat
2. high pull

1. bent legged deadlift
2. bench press

1. bent legged deadlift
2. front press


Alternate A and B 

Routine A
1. full range leg press followed by squat
2. calf raise followed by breakdowns
3. bench press to failure , forced reps and then floor push up 
4. pulldowns to failure followed by negative pullups
5. seated press to failure followed by incline bench press
6. barbell curls – beakdowns
7. close grip bench press with forced reps

Routine B
1. squats max reps with fixed weight
2. donkey calf raise to failure then rest / pause style
3. stiff legged deadlift regular reps and set
4. dips with breakdowns and negatives
5. pullups to failure then negatives
6. behind the neck press to failure then rest / pause or forced reps
7. barbell curl to failure then rest pause 


Alternate A and B
Routine A
1. stiff legged deadlift 1x15, rest then 1x10 at the same weight
2. overhead press 1x10, 1x6
3. pullups 1x12, 1x8
4. dips 1x10, 1x6
5. calf raise 1x25, 1x20

Routine B
1. squat 1x15, rest then 1x10 at the same weight
2. bench press 1x12, 1x8
3. shrug 1x15, 1x10
4. seated dumbbell press 1x8
5. pulldown 1x10, 1x6
6. barbell curl 1x10, 1x6
7. calf raise 1x30, 1x25


Routine A
1. squat
2. bench press
3. high pull or bent over row

Routine B
1. stiff legged deadlift
2. calf raise 10-15 reps
3. front press


Routine A
Sunday
Bench press
Seated press
Barbell curl
Close grip bench

Tuesday
Deadlift ( regular or stiff legged )
Pulldown

Thursday
Light bench press
Seated press
Barbell curl

Saturday
Squat

Routine B

Monday
Squat
Dips

Thursday
Stiff legged deadlift
Behind the neck press

Saturday
Bench press
Bent over row


Hard gainers powerlifting routine

Monday
Bent legged deadlift
Barbell curl
Crunch sit up

Wednesday
Bench press
Close grip bench press
Pulldown, row or pullup

Friday
Squat
Press from stands
Crunch sit up