Everything done for 1 set and 16 to 32 repetitions (or seconds if static exercise). Find each exercise's weight that you can barely do 16 repetitions of, and then work your way up to 32 repetitions. Upon reaching 32 repetitions, repeat the process. If you cannot do 16 repetitions of an exercise with any weight, simply work your way up to 32 repetitions without weight instead.
1) deadlift 2) squat 3) flat bench 4) Pendlay row 5) press 6) chin up 7) farmer walk
When you finish performing each exercise, you should be at the edge of failing. Do not let yourself get injured, but perform with fierce desire to exceed. One day of rest is permitted but two days of rest would be easier and there would be less risk in injury.
A 3x10-12 Squat 3x8 Bench press 3x10-12 Lat pulldowns 3x8 DB OHP 2xMAX Dips 4x10-12 Tricep pushdowns
B 3x8 Squat 3x8 Military press 3x8 Inc DB bench press 3x8 Barbell rows 4x10-12 DB shrugs 4x10-12 Preacher curls
ABA BAB
Logan Barnes
This seems like an intelligent and well thought out, innovative routine clearly based on what we’ve found works throughout the last 20-30 years of strength and hypertrophy training - well done user!
That's a lot of volume. Personally i would just do full body 3 times a week, this seems a bit excessive to me. But if it's working for you, that's great.
I lift 5 days a week Shoulders Back Chest Legs Arms What day I do which isn’t set in stone, I do two barbell exercises and 3 accessory lifts for each on their given days. BB exercises are either 5x5 or 8x4 and accessories are 3x10
Julian Carter
They are listed as lat pulldowns in exercise tracker, I guess that doesn't stand for lateral? I am new to working out and just trying my best out here
It's not too bad but I do find myself getting really worn out occasionally. I had to do a week of rest a couple weeks ago because I was exhausted, which as I understand it shouldn't be necessary during linear progression. Maybe I will scale back if it's too much
Evan Ortiz
Thanks man! I was thinking you could do 8 to 16 reps as well if you want to focus moreso on strength.
Could really use some help - just got a pinched nerve so can't do Squats / Deadlifts or really heavy Bench - so going for hypertrophy while this shit clears up.
A. >Bench 3x10 >Weighted Chin-Ups 2xF >Dips 2xF >Tricep Curls 3x10 >Overhead extensions 3x10 >Farmer's Walks+Leg Raises for accessories 2xF
Is there enough to keep building upper body muscles? ABxABxx
Appreciate the help
Mason Brooks
lat stands for latissimus dorsi, the wide back muscle that you train with that exercise lateral means anything to your sides like lateral raises which target the sides of your shoulders just found it funny, keep going bro
Colton Ward
lifting every other day AxBxAxB etc.
Day A: 3×5+ Barbell Rows 3×5+ Bench Press 3×5+ Squat 3x12+ Lat Pulldowns 3x12+ Lateral Raises 3x12+ Rear Delt Rows 3x5+ Barbell Curls 3x5+ Skullcrusher 3x12+ Dumbbell shrugs 3x12+ Calf Raises 3x12+ Hanging Leg Raises 3x12+ Cable Woodchoppers 3x12+ Facepulls
You’d have to be lifting baby weights for this to be feasible
Adrian Watson
Why? Will that many accessories affect my recovery? I think I get enough sleep and eat enough, I do my compound lifts (and get the numbers up) and after that I just do the accessories for hypertrophy and I think it's been working pretty good, any recs what i should do instead (and why I should do it)?
Juan Evans
Day A squat 10x10 front squat 10x10 sumo deadlift 10x10 deadlift 10x10 Day B bench press 10x10 OHP 10x10 pushups 50x10 chinups 10x10
Do hyper extensions and hanging leg raises. It'll help decompress your spine to loosen up the pinched nerve.
Nicholas Richardson
Yes
PHUL and PHAT are basically for roiders looking to become pro bodybuilders. Natties have no business doing any of them. Stick to full body, upper lower split, or PPL.
Jose Moore
More reps and more weight creates higher quality sets. Try to stick around 3-4 exercises each body part
Jack Murphy
ABXABXX A 7x5 Bench 7x5 Bent Over Row 7x5 OHP 7x5 Upright ROS
B 7x5 Squat 7x5 Deadlift 7x5 Calf Raises 7x5 Bicep Curls 7x5 Dips 15x5 Leg Raises
Volume is starting to get a bit much, thinking of lowering bench to 3 sets, and the hands superset too. also the amount of back exercises are getting tiresome. What do?
Christopher Nguyen
>2000 + 19 Anno Domini >Still doing 2000 exercises 40 times a week like it's 2008 Mon Squat 5×5 (90%) Dead 1x5 Tues Ohp 5 singles Bench 5x5 (90%) Chins 3/ Curls 3/20 Th Squat 1×5 Barbell row 3/5 Hypers 3/10 Fri Bench 1x5 Ohp 5x5 (90%) Chins 3/ Curls 3/20
