Jonbero
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So the products that I'm logging are Compound 20 from USPLabs and Erase Pro from PES. I'm also thinking about throwing in PRIME but I don't see it doing much with Erase Pro in the mix, but if you guys have different opinions please do share.
Staples; multivitamin, fish oil, bcaa (modern bcaa from USPLabs), protein powder, beta alanine, creatine mix, alcar, caffeine
Its going to be a cut, and diet is going to be low carb (whole grains only) and around 500 calories under maintenance level.
I'm doing a PHAT routine which is a mix of hypertrophy and power training + some steady state cardio in the mornings + HIIT on ''rest'' days.
Here's my routine;
Day 1; Upper body power day
Pressing Power Movement: Flat dumbbell presses; 3 sets of 3-5 reps
Assistance pressing movement: Weighted dips; 2 sets of 6-10 reps
Assistance pressing movement: Seated dumbbell shoulder presses; 3 sets of 6-10 reps
Pulling Power Movement: Bent over rows; 3 sets of 3-5 reps
Assistance Pulling movement: Weighted Pull ups; 2 sets of 6-10 reps
Auxiliary Pulling movement: Rack chins; 2 sets of 6-10 reps
Auxiliary curling movement: Cambered bar curls; 3 sets of 6-10 reps
Auxiliary extension movement: Skull crushers; 3 sets of 6-10 reps
Day 2; Lower body power day
Pressing Power Movement: Squats; 3 sets of 3-5 reps
Assistance pressing movement: Hack Squats; 2 sets of 6-10 reps
Assistance extension movement: Leg extensions; 2 sets of 6-10 reps
Pulling Power Movement: Deadlift; 3 sets of 3-5 reps
Assistance pulling movement: Stiff legged deadlifts; 3 sets of 5-8 reps
Assistance pulling/curling movement: Lying leg curls; 2 sets of 6-10 reps
Auxiliary calf movement: Standing calf raise; 3 sets of 6-10 reps
Auxiliary calf movement: Seated calf raise; 2 sets of 6-10 reps
Day 3; HIIT + Abs
Day 4; Chest and arms hypertrophy day
Pressing Power Exercise speed work: Flat dumbbell presses; 6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Incline dumbbell presses; 3 sets of 8-12 reps
Hypertrophy pressing movement: Push ups; 3 sets of 12-15 reps
Hypertrophy fly movement: Incline dumbbell flyes; 2 sets of 15-20 reps
Hypertrophy curling exercise: Cambered bar preacher curls; 3 sets of 8-12 reps
Hypertrophy curling exercise: Dumbbell concentration curls; 2 sets of 12-15 reps
Hypertrophy curling exercise: Hammer curls; 2 sets of 15-20 reps
Hypertrophy extension exercise: Seated tricep extension with cambered bar; 3 sets of 8-12 reps
Hypertrophy extension exercise: Cable pressdowns with rope attachment; 2 sets of 12-15 reps
Hypertrophy extension exercise: Dumbell kickbacks; 2 sets of 15-20 reps
Day 5; Back and shoulders hypertrophy day
Pulling Power Exercise speed work: Bent over rows; 6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pulling movement: Rack chins; 3 sets of 8-12 reps
Hypertrophy pulling movement: Seated cable row; 3 sets of 8-12 reps
Hypertrophy pulling movement: Dumbbell rows; 2 sets of 12-15 reps
Hypertrophy pulling movement: Close grip pulldowns; 2 sets of 15-20 reps
Hypertrophy shoulder movement: Seated dumbbell presses; 3 sets of 8-12 reps
Hypertrophy shoulder movement: Upright rows; 2 sets of 12-15 reps
Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables; 3 sets of 12-20 reps
Day 6; Lower body hypertrophy day
Lower Body Power Exercise speed work: Squats; 6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Hack squats; 3 sets of 8-12 reps
Hypertrophy pressing movement: Leg presses; 2 sets of 12-15 reps
Hypertrophy extension movement: Leg extensions; 3 sets of 15-20 reps
Hypertrophy pulling movement: Romanian deadlifts; 3 sets of 8-12 reps
Hypertrophy curling movement: Lying leg curls; 2 sets of 12-15 reps
Hypertrophy curling movement: Seated leg curls; 2 sets of 15-20 reps
Hypertrophy calf movement: Standing calf raises; 4 sets of 10-15 reps
Hypertrophy calf movement: Seated calf raises; 3 sets of 15-20 reps
Day 7; HIIT + Abs
Repeat
Staples; multivitamin, fish oil, bcaa (modern bcaa from USPLabs), protein powder, beta alanine, creatine mix, alcar, caffeine
Its going to be a cut, and diet is going to be low carb (whole grains only) and around 500 calories under maintenance level.
I'm doing a PHAT routine which is a mix of hypertrophy and power training + some steady state cardio in the mornings + HIIT on ''rest'' days.
Here's my routine;
Day 1; Upper body power day
Pressing Power Movement: Flat dumbbell presses; 3 sets of 3-5 reps
Assistance pressing movement: Weighted dips; 2 sets of 6-10 reps
Assistance pressing movement: Seated dumbbell shoulder presses; 3 sets of 6-10 reps
Pulling Power Movement: Bent over rows; 3 sets of 3-5 reps
Assistance Pulling movement: Weighted Pull ups; 2 sets of 6-10 reps
Auxiliary Pulling movement: Rack chins; 2 sets of 6-10 reps
Auxiliary curling movement: Cambered bar curls; 3 sets of 6-10 reps
Auxiliary extension movement: Skull crushers; 3 sets of 6-10 reps
Day 2; Lower body power day
Pressing Power Movement: Squats; 3 sets of 3-5 reps
Assistance pressing movement: Hack Squats; 2 sets of 6-10 reps
Assistance extension movement: Leg extensions; 2 sets of 6-10 reps
Pulling Power Movement: Deadlift; 3 sets of 3-5 reps
Assistance pulling movement: Stiff legged deadlifts; 3 sets of 5-8 reps
Assistance pulling/curling movement: Lying leg curls; 2 sets of 6-10 reps
Auxiliary calf movement: Standing calf raise; 3 sets of 6-10 reps
Auxiliary calf movement: Seated calf raise; 2 sets of 6-10 reps
Day 3; HIIT + Abs
Day 4; Chest and arms hypertrophy day
Pressing Power Exercise speed work: Flat dumbbell presses; 6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Incline dumbbell presses; 3 sets of 8-12 reps
Hypertrophy pressing movement: Push ups; 3 sets of 12-15 reps
Hypertrophy fly movement: Incline dumbbell flyes; 2 sets of 15-20 reps
Hypertrophy curling exercise: Cambered bar preacher curls; 3 sets of 8-12 reps
Hypertrophy curling exercise: Dumbbell concentration curls; 2 sets of 12-15 reps
Hypertrophy curling exercise: Hammer curls; 2 sets of 15-20 reps
Hypertrophy extension exercise: Seated tricep extension with cambered bar; 3 sets of 8-12 reps
Hypertrophy extension exercise: Cable pressdowns with rope attachment; 2 sets of 12-15 reps
Hypertrophy extension exercise: Dumbell kickbacks; 2 sets of 15-20 reps
Day 5; Back and shoulders hypertrophy day
Pulling Power Exercise speed work: Bent over rows; 6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pulling movement: Rack chins; 3 sets of 8-12 reps
Hypertrophy pulling movement: Seated cable row; 3 sets of 8-12 reps
Hypertrophy pulling movement: Dumbbell rows; 2 sets of 12-15 reps
Hypertrophy pulling movement: Close grip pulldowns; 2 sets of 15-20 reps
Hypertrophy shoulder movement: Seated dumbbell presses; 3 sets of 8-12 reps
Hypertrophy shoulder movement: Upright rows; 2 sets of 12-15 reps
Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables; 3 sets of 12-20 reps
Day 6; Lower body hypertrophy day
Lower Body Power Exercise speed work: Squats; 6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Hack squats; 3 sets of 8-12 reps
Hypertrophy pressing movement: Leg presses; 2 sets of 12-15 reps
Hypertrophy extension movement: Leg extensions; 3 sets of 15-20 reps
Hypertrophy pulling movement: Romanian deadlifts; 3 sets of 8-12 reps
Hypertrophy curling movement: Lying leg curls; 2 sets of 12-15 reps
Hypertrophy curling movement: Seated leg curls; 2 sets of 15-20 reps
Hypertrophy calf movement: Standing calf raises; 4 sets of 10-15 reps
Hypertrophy calf movement: Seated calf raises; 3 sets of 15-20 reps
Day 7; HIIT + Abs
Repeat