jwstoick
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I posted this in the training forum as well however figured it would get answered a lot faster here and the people answering here have cycled and know what the body can handle while on gear.
Ok so I know if it's not broke don't fix it. However I'm currently 3 weeks into my first test e cycle and have been doin Layne Nortons PHAT program for about 6 months. Strength has increased and size a bit too and I like the volume and frequency. I was thinking about switching it up however and going with a Push/Pull/Leg/Arm 4 day split with a day off and then repeat. That way I'll be hitting all Muskie groups more often and really benefit from the test cycle. Here is what I was thinking
Push A
Incline Bench 5x5
Incline DB 3x8-12
Chest Press 3x10-15
Cable Cross 4x10-15
Seated DB Military press 4x5-8
DB Side lateral 4x8-12
Cable side Raise 3x10-15
Push B
OHP 5x5
Flat Bench 3x8-12
Incline DB 3x10-15
Standing Barbell Chest Press 3x10-15
Side Lat Raise 4x12-20
Shrugs 4x10-20
Pull A
Barbell Row 5x5
Lat Pull 4x8-12
Single arm row 3x8-12
Wide Seated Row 4x10-15
Back Extentions 4x12-15
Rear Delt 4x8-12
Pull B
Pull ups 5x5
Pendlay Row 4x8-12
T Bar 3x10-15
Cable back pull down 3x12-15
Face Pull 4x10-15
Back extension 3x failure body weight
Legs A
Squat 5x5
Leg press 4x8-12
Leg ext 4x10-15
Stiff leg dead 4x5-8
Seated Leg curl 3x8-12
Lunges 4x10-15
Inner thigh machine
Leg B
Front squat 5x5
Leg press 4x10-15
Leg ext 3x12-20
DB stiff leg dead 3x12-15
Seated leg curl 3x12-15
Body weight lunges 3xfailure
Hip machine 3x15
Arms A
Barbell bicep curl 3x8-12
Preacher curl 3x10-15
Hammer curl 3x10-25
Skull Crusher 4x8-12
Push down 4x8-12
Cable overhead 3x10-15
Body weight dips 3x failure
Arms B
DB bicep curl 3x8-12
Hammer 3x10-15
Single cable curl 3x10-15
French press 4x8-12
Rope push down 4x10-15
Cable kickback 3x15
Another Triceps of 3x12-15?
I will do cardio/abs/calves on off days or mixed whenever I can fit then. Also trying to bring my triceps chest and back up. I appreciate all feedback even if negative, just looking for some advice. Thanks!
Ok so I know if it's not broke don't fix it. However I'm currently 3 weeks into my first test e cycle and have been doin Layne Nortons PHAT program for about 6 months. Strength has increased and size a bit too and I like the volume and frequency. I was thinking about switching it up however and going with a Push/Pull/Leg/Arm 4 day split with a day off and then repeat. That way I'll be hitting all Muskie groups more often and really benefit from the test cycle. Here is what I was thinking
Push A
Incline Bench 5x5
Incline DB 3x8-12
Chest Press 3x10-15
Cable Cross 4x10-15
Seated DB Military press 4x5-8
DB Side lateral 4x8-12
Cable side Raise 3x10-15
Push B
OHP 5x5
Flat Bench 3x8-12
Incline DB 3x10-15
Standing Barbell Chest Press 3x10-15
Side Lat Raise 4x12-20
Shrugs 4x10-20
Pull A
Barbell Row 5x5
Lat Pull 4x8-12
Single arm row 3x8-12
Wide Seated Row 4x10-15
Back Extentions 4x12-15
Rear Delt 4x8-12
Pull B
Pull ups 5x5
Pendlay Row 4x8-12
T Bar 3x10-15
Cable back pull down 3x12-15
Face Pull 4x10-15
Back extension 3x failure body weight
Legs A
Squat 5x5
Leg press 4x8-12
Leg ext 4x10-15
Stiff leg dead 4x5-8
Seated Leg curl 3x8-12
Lunges 4x10-15
Inner thigh machine
Leg B
Front squat 5x5
Leg press 4x10-15
Leg ext 3x12-20
DB stiff leg dead 3x12-15
Seated leg curl 3x12-15
Body weight lunges 3xfailure
Hip machine 3x15
Arms A
Barbell bicep curl 3x8-12
Preacher curl 3x10-15
Hammer curl 3x10-25
Skull Crusher 4x8-12
Push down 4x8-12
Cable overhead 3x10-15
Body weight dips 3x failure
Arms B
DB bicep curl 3x8-12
Hammer 3x10-15
Single cable curl 3x10-15
French press 4x8-12
Rope push down 4x10-15
Cable kickback 3x15
Another Triceps of 3x12-15?
I will do cardio/abs/calves on off days or mixed whenever I can fit then. Also trying to bring my triceps chest and back up. I appreciate all feedback even if negative, just looking for some advice. Thanks!