5x5 vs. Power Hypertrophy Adaptive Training for Post Cycle

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    5x5 vs. Power Hypertrophy Adaptive Training for Post Cycle


    So I've got a week left of my mass tabs cycle and them I'm in PCT. I've made some incredible strength gains and some decent ones in size, and I want to solidify these during PCT. My current routine is:

    Monday: 5x5 flat bench, incline bench, decline bench
    5x5 skullcrushers
    5x5 dips

    Tuesday: 5x5 deadlift
    5x5 pullups
    5x5 seated rows
    5x5 barbell curls
    4x10 preacher curls

    Wednesday: off

    Thursday: Legs

    Friday: 5x5 shrugs
    5x5 military press
    5x5 upright rows
    3x8 front barbell raise (whatever its called, for shoulders)
    5x11 hammer curls supersetted with 5xexhaustion bench dips
    5x11 preacher curls supersetted with 5x11 tricep pulldown

    I've been looking at the PHAT program, which splits like this:
    Day 1: Upper Body Power
    Day 2: Lower Body Power
    Day 3: Rest
    Day 4: Back and Shoulders Hypertrophy
    Day 5: Lower Body Hypertrophy
    Day 6: Chest and Arms Hypertrophy
    Day 7: Rest

    Sorry I can't post links...Here is whats done on each day:

    Day 1: Upper Body Power Day
    Pulling Power Movement: Bent over or Pendlay 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
    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
    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
    Assistance pulling movement: Stiff legged deadlifts
    3 sets of 5-8 reps
    Assistance pulling/curling movement: Glute ham raises or 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: Rest

    Day 4: Back and Shoulders Hypertrophy Day
    Pulling Power Exercise speed work: Bent over or Pendlay 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 or shrugs bracing upper body against an incline bench
    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 5: 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: Donkey calf raises
    4 sets of 10-15 reps
    Hypertrophy calf movement: Seated calf raises
    3 sets of 15-20 reps


    Day 6: 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: Hammer strength chest press
    3 sets of 12-15 reps
    Hypertrophy fly movement: Incline cable 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: Spider curls bracing upper body against an incline bench
    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: Cable kickbacks
    2 sets of 15-20 reps

    Day 7: Rest

    Since my primary goal is to gain muscle mass and size, vs strength (plus I've already gained a great amount of it), I was thinking of switching to this. My question is..if I switch to this during PCT, or even tomorrow, my next workout, will I risk losing a good amount of my gains? More than I would if stuck to the original routine and carried it though PCT?

    Thanks for the help...

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    Anyone
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    Quote Originally Posted by getbig89 View Post
    Anyone
    I've been doing a modified version of this for about 8 weeks now and I like it alot. I started it during the last 2 weeks of my cycle and have maintained very well through PCT. I kinda put together my own program based off of the principles of PHAT but it's not the same. Been seeing some nice gains from it though

    Monday: 5x5 for bench/Rows/military... and 3x6-8 for auxillary lifts
    Tues: 5x5 for squats/Stiff legs...... 6-8 for auxillary lifts
    Wed: off
    Thurs: Back/Shoulders Hypertrophy..... basically just murder everything in the 12-15 rep range
    Friday: Chest Arms Hypertrophy....
    Sat: Legs Hypertrophy... which is leg press 5x20 supersetted with walking lunges... then some glute ham-ups/ham curls, and extensions and i'm spent
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    Layne Norton has a write up on it as well you can google and take a look at
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    My concern is that it would be too strenuous for a post cycle workout be b/c I've seen alot of people saying to decrease the load since you're body will be recovering from the cycle.

    Also, would it be possible to just do Thursday and Friday for Hypertrophy days? I like having the two days of rest, but I don't want to have to overload exercises to meet this preference..
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