A
Bench
Squat
1-2 isos of choice
B
OHP
Chinup (weighed)
Row (bent-over)
C
Bench
Deadlift
1-2 isos of choice
Every other day so AxBxCxA-xBxCxAx and so on.
Bench x2 because it's lagging behind. Isos are usually biceps/triceps/abs/shoulders.
Routine rate thread
Michael Hughes
Other urls found in this thread:
mega.nz
twitter.com
Ryan Collins
Thats a pretty bitch ass rest day schedule
Combine A, B to A and make C B
>ABABAxx, BABABxx
Continue infitum
Blake Morgan
Newb here. Heard full body was best for noobie gans.
A
Squat 5x5
Bent over row 4x8
Bench 5x5
Overhead press 4x8
Supersets of overhead tricep extentions and bicep curls 3x8-10
AxAxAxx or AxAxAxA?
Leo Ortiz
do pull-ups
add dips if bench stalls
Christopher Perez
Add pull ups or replace rows? Is it ok to do full body 4 times a week or should I just stick to 3?
Caleb Campbell
>no deadlifts
never gonna make it
Eli Perez
How is this PHUL 4-day split (ABxCDxx) for an intermediate?
Day 1 (Lower Power):
Squats - 5x5 (ramping up weight)
Standing Calf Raises - 2x20
Deadlifts - 1x5
Leg Press - 3x5
Day 2 (Upper Power):
Bench - 3x5
OHP - 3x5
Incline DB Press - 3x8
Chin-ups - 3x10
Barbell Row - 3x5
EZ Bar Curls - 3x10
Skullcrushers - 3x10
Day 3 (Lower Hypertropy):
Squats - 3x12
Dumbbell Lunges - 3x8
Leg Extensions - 3x10
Leg Curls - 3x10
Seated Calf Raises - 3x15
Day 4 (Upper Hypertropy):
Incline Bench Press - 3x8
Dumbbell Shoulder Press - 3x8
One-Arm Dumbbell Row - 3x12
Incline Dumbbell Curl - 3x12
Flat Dumbbell Flys - 3x12
Lat Raises - 3x8
Supported Rows - 3x12
Luke Morgan
I've seen programs with 1x5 deadlift. Is that sufficient to make it?
Xavier Perry
Just follow Babylovers SS and start mirin bruh
Jordan Nelson
1x5 > 0x5
also you should be doing warmup sets while you increase the weight up to the 1x5 set so realistically you're gonna end up doing more than 1x5 (albeit not at your working weight) which is still better than 0x5