Workout Routines

Bad-Ass Workout of the Week: Big and Strong

Build size and strength simultaneously with this full body routine. We assess this high-volume workout from one of our readers.

Bad-Ass Workout of the Week: Big and Strong

Sometimes, our fans can teach us a thing or two, which is why each week Muscle & Fitness will be selecting a Bad-Ass Workout of the Week, submitted by one of our knowledgeable readers. Then our training experts will explain why we chose the workout, how how to make it even more bad-ass, and what training style it works for.    

This week, Dan Trink, Director of Training at Peak Performance, assesses this routine from our Facebook fan Aaron Ray. Let us know what you think, and show off your own workout at If we think it's worthy, we'll post it on the Muscle & Fitness website.


This split is designed to build size and strength simultaneously.  The first part of the week is devoted to strength, and is based on Jim Wendler's 5/3/1 progression model.  The second part of the week is devoted to hypertrophy, and is a combination of Arnold's antagonistic supersets, pre-exhaustion, and intense finishers. I also train calves three days a week, and hit them hard.  So here it is: *note: My split is layed out to incorporate pick-up basketball on Thursday evenings.  I have had an "unhappy triad" knee injury and surgery, and do not want to play basketball on fatigued legs. This is why I have not separated upper body days with a leg day.

Monday: Strength

Standing Military Press  - (based on 5/3/1)
Squat - (based on 5/3/1)
Standing Calf Raises - 3 x 12 (perform 2 drop sets on last set)
Seated Calf Raises - 3 x 12
Leg Press Calf Raises - 3 x 12 (perform 2 drop sets on last set)

Tuesday: Strength

Bench - (based on 5/3/1)
Deadlift - (based on 5/3/1)
Superset: Weighted Planks - 3 x 30 sec.
Toes to Bar - 3 x failure
Superset Paloff Press - 3 x 30 sec. (each side)
Suitcase Deadlift - 3 x 10 (each side)

Wednesday: Size (Shoulders, Arms, Calves)

Tri-Set:Bent-over Lateral Raises  - 3 x 15
Side Lateral Raises - 3 x 15
Front Raises - 3 x 15
Dumbbell Shoulder Press - 20 reps - pyramid to 8 reps - than back up
Superset: EZ Bar Preacher Curls  - 3 x 15
EZ Bar Lying Triceps Extensions  - 3 x 15
Superset: Cable Curl  - 3 x 15
Cable Overhead Triceps Extension - 3 X 15
Dumbbell Curls - 1 set - Start at 20 rep weight, and run the rack down
Tricep Pushdown - 1 set - Start at 20 rep weight, and run the rack down
Leg Press Calf Raises - 20-25 reps, and perform as few sets as possible to reach 100

Thursday: Size  (Chest & Back) 

Superset: Flat Dumbbell Flyes  - 3 x 15
Straight-arm Lat Pulldowns  - 3 x 15
Superset: Incline Dumbbell or Machine Press  - 3 x 15
Pull-ups - 3 x 15
Superset: Decline Dumbbell Press - 3 x 15
Barbell Bent-over Row  - 3 x 15
Lat Pulldowns  - 1 set - Start at 20 rep weight, and run the rack down

Friday: Size (Legs)

Superset: Leg Curls - Choose weight that allows 20-25 reps (do dropsets to hit 100)
Leg Extensions  - Same technique as leg curls
Superset: Romanian Deadlift - 5 x 15
Leg Press - 5 x 15
Hack Squat - 1 x 20 ( 2 rest pauses)
Leg Press Calf Raises - 30 reps, pyramid up to 10 reps, then back 
Seated Calf Raises - Same technique as leg press calves

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