Bodybuilding Forums

I have been following Mark's Ebook exercise for the past 7-8 month( I know it's a bit long, but since i keep increasing the weight and I still see good result ), but I think my body has finally adapted to the program. Does anyone have an effective whole body workout plan to share? Appreciat any input!

I could tell you my current one, if you like.
Sun (Legs) - Squat 3x8 leg press 3x5-8 stiff-legged deadlift 3x5-8 calf press 4x8-10

Mon (Biceps, triceps, abs) - BB curl 3x5-8 DB alternating curl 2x5-8 Tricep decline extension 3x5-8 Tricep standing extension 3x5-8 BB Wrist curl 2x8-10
DB wrist curl 1x8-10
Decline weighted sit up 3x15 Weighted lying leg raise 3x15 Reverse crunches as many as you can do for 3 sets

Tue (Shoulders) - Military BB press 3x5-8 Seated DB press 3x5-8 Lateral Raises 3x5-8 BB Shrugs 3x5-8 Upright rows 3x5-8

Wed (Back) - Deadlift 4x5-8 Bent over row 4x5-8

Thur (Chest) - BB Bench press 3x5-8 DB incline bench press 3x5-8 DB flyes 2x5-8

However, I am going to keep mixing things up.
Hope that helps a little bit of guidance

LB.

You could try my new program I made up and am trying right now that works legs and upper body with equal volume instead of being 80% upper body. It basically replaces "leg day" with "arm day" and then gives the individual leg muscles their due respect. I'm really really enjoying it right now. I've only been at it 2 weeks so far so its too early to see what kind of results are going to come out of it, but leg workouts are always way intense and focused, and my mood and sex drive have changed so I'm thinking it's giving a slight testosterone boost too which is definitely going to be a plus for muscle development.

Day 1: Squats/Quads
Day 2: Chest/Abs
Day 3: Deadlifts/Hamstrings
Day 4: Lats/Calves
Day 5: Arms (shoulders/biceps/triceps)

Put your 2 rest days wherever you need them as life allows.

You could try my new program I made up and am trying right now that works legs and upper body with equal volume instead of being 80% upper body. It basically replaces "leg day" with "arm day" and then gives the individual leg muscles their due respect. I'm really really enjoying it right now. I've only been at it 2 weeks so far so its too early to see what kind of results are going to come out of it, but leg workouts are always way intense and focused, and my mood and sex drive have changed so I'm thinking it's giving a slight testosterone boost too which is definitely going to be a plus for muscle development.

Day 1: Squats/Quads
Day 2: Chest/Abs
Day 3: Deadlifts/Hamstrings
Day 4: Lats/Calves
Day 5: Arms (shoulders/biceps/triceps)

Put your 2 rest days wherever you need them as life allows.

I like this approach.It's just awesome and a total hormone booster. I just use one more rest day since I was training 5-6 times a week the previous 2 months. It looks like this:
SAT:Quad Dominant,Calves
SUN:Free
MON:Chest/Back
TUE:Glute/Ham Dominant,Abs
WED:Free
THUR:Shoulders,Arms
FRI:Free

I am happy with my chest and back progress at the moment so I don't need so much a split between the two. The biggest advantage of this program is that you can hit squats and deadlifts very hard in the same week.