MultiVitamin
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HEAVY UPPER:
(A)
-BP: 3-5sets 3-5reps
-Weighted Pull-ups: 5sets 4-6reps
-Hang Cleans: 3-5sets 3-5reps
-DB shoulder: 3-5sets 8-12 reps
-URR: 3-5sets 8-12reps
-BB Curl: 3-5sets 6-8reps
-TriPD: 3-5sets 10-12reps
-Face Pulls
(B)
-Standing OHP: 3-5sets 3-5reps
-DB Press: 3sets 10-12reps
-LatPD: 5sets 8-10reps
-Weighted Dips: 3-5sets 8-10reps
-URR: 3-5sets 8-12reps
-BB Curl: 3-5sets 6-8reps
-TriPD: 3-5sets 10-12reps
-Face Pulls
LOWER BODY 1:
-Squat 3-5sets 3-5reps
3-5sets 8-10reps (alternate weeks)
SL DL: 5sets 5-10reps
Standing CR: 5x5
Leg Curl: 3-5sets 10-15reps
Seated Calf: 3x8
Lunge: 2-3sets 10-12reps
Leg Ext: 3-5sets 10-15reps
Hack Squat: 3-6sets 12-15reps
PUSH:
-Incline BP/Flat DB: 3-5set 8-10reps
-Incline BP/Flat DB: 3x12-15
-PecDec: 3-5sets 8-10reps
-SkullCrush: 3-5sets 12-15reps
-Side Lat Raise: 3-5sets 10-12reps
-TriPD: 3-5sets 10-15reps
-DB Shoulder: 3sets 10-12reps
-1-Arm Rope Ext: 2-3sets 12-15reps
PULL:
(A)
-Pull-ups 10x10 (warm-up)
-DB Row: 3-5sets 8-12reps
-Machine Row: 3-5sets 10-12reps
-LatPD: 5x5
-Compound Row: 3-5sets 8-12reps
-DB Curl: 3-5sets 8-12reps
-Rope Hammer: 3-5sets 10-12reps
Face pull + 1-arm cable rear delt fly
(B)
-Pull-ups 10x10 (warm-up)
-BB Row: 3-5sets 8-12reps
-1-Arm Machine Row: 3-5sets 10-12reps
-LatPD: 5x5
-Compound Row: 3-5sets 8-12reps
-Hammer Curl: 3-5sets 8-12reps
-BB Curl: 3-5sets 10-12reps
Face pull + 1-arm cable rear delt fly
LOWER BODY 2:
-DL: 5x5 *
-Hack Squat: 3-5sets 8-10reps
-Standing Calf: 5x10
-1-Legged Hamstring Curl: 3-5sets 10-12reps
-Leg Ext: 3-5sets 5-8reps
-Seated Calf: 3-4 sets 6-10reps
-Lunges: 2sets 10-15reps
*DL most likely subbed with squats every other week
-I've designed my routine with a huge influence from Ogus PHAT, but it also has influences from P/P/L and Layne's PHAT (obviously). This is meant to be a high volume(ish)/bodybuilding routine. I'm posting to ask if you see any flaws? Anything should be added/subtracted... All criticism welcomed.
(A)
-BP: 3-5sets 3-5reps
-Weighted Pull-ups: 5sets 4-6reps
-Hang Cleans: 3-5sets 3-5reps
-DB shoulder: 3-5sets 8-12 reps
-URR: 3-5sets 8-12reps
-BB Curl: 3-5sets 6-8reps
-TriPD: 3-5sets 10-12reps
-Face Pulls
(B)
-Standing OHP: 3-5sets 3-5reps
-DB Press: 3sets 10-12reps
-LatPD: 5sets 8-10reps
-Weighted Dips: 3-5sets 8-10reps
-URR: 3-5sets 8-12reps
-BB Curl: 3-5sets 6-8reps
-TriPD: 3-5sets 10-12reps
-Face Pulls
LOWER BODY 1:
-Squat 3-5sets 3-5reps
3-5sets 8-10reps (alternate weeks)
SL DL: 5sets 5-10reps
Standing CR: 5x5
Leg Curl: 3-5sets 10-15reps
Seated Calf: 3x8
Lunge: 2-3sets 10-12reps
Leg Ext: 3-5sets 10-15reps
Hack Squat: 3-6sets 12-15reps
PUSH:
-Incline BP/Flat DB: 3-5set 8-10reps
-Incline BP/Flat DB: 3x12-15
-PecDec: 3-5sets 8-10reps
-SkullCrush: 3-5sets 12-15reps
-Side Lat Raise: 3-5sets 10-12reps
-TriPD: 3-5sets 10-15reps
-DB Shoulder: 3sets 10-12reps
-1-Arm Rope Ext: 2-3sets 12-15reps
PULL:
(A)
-Pull-ups 10x10 (warm-up)
-DB Row: 3-5sets 8-12reps
-Machine Row: 3-5sets 10-12reps
-LatPD: 5x5
-Compound Row: 3-5sets 8-12reps
-DB Curl: 3-5sets 8-12reps
-Rope Hammer: 3-5sets 10-12reps
Face pull + 1-arm cable rear delt fly
(B)
-Pull-ups 10x10 (warm-up)
-BB Row: 3-5sets 8-12reps
-1-Arm Machine Row: 3-5sets 10-12reps
-LatPD: 5x5
-Compound Row: 3-5sets 8-12reps
-Hammer Curl: 3-5sets 8-12reps
-BB Curl: 3-5sets 10-12reps
Face pull + 1-arm cable rear delt fly
LOWER BODY 2:
-DL: 5x5 *
-Hack Squat: 3-5sets 8-10reps
-Standing Calf: 5x10
-1-Legged Hamstring Curl: 3-5sets 10-12reps
-Leg Ext: 3-5sets 5-8reps
-Seated Calf: 3-4 sets 6-10reps
-Lunges: 2sets 10-15reps
*DL most likely subbed with squats every other week
-I've designed my routine with a huge influence from Ogus PHAT, but it also has influences from P/P/L and Layne's PHAT (obviously). This is meant to be a high volume(ish)/bodybuilding routine. I'm posting to ask if you see any flaws? Anything should be added/subtracted... All criticism welcomed.
