looking for a nice 5 day split!
- 12-29-2011, 06:52 PM
- 12-29-2011, 07:15 PM
any help would be appreciated, im no beginner, i would classify me as intermediate, i have trained about 3.5 years, im 5'11 192 pounds
- 12-29-2011, 07:25 PM
Look up Layne Norton's PHAT program.M.Ed. Ex Phys
12-29-2011, 07:37 PM
dude i just looked at that and fell in love! this is for me, all 3 to 5 reps mostly, many sets, dude amazing, thanks bro!
12-29-2011, 07:39 PM
It's a rough split, but I've never heard anyone say anything bad about it.
M.Ed. Ex Phys
12-29-2011, 07:39 PM
only things i may have to cutsomize is a few exercises, the hack squats i cannot do, my home gym now commercial gym has a hack squat machine!
12-29-2011, 07:40 PM
yeah it looks like pure hell, we will find out monday haha!
12-29-2011, 08:34 PM
12-29-2011, 08:37 PM
12-29-2011, 08:40 PM
12-29-2011, 08:49 PM
12-29-2011, 09:04 PM
Thanks to both of you guys, recovery shouldnt be an issue, i drink intrabolic and creatine during my workouts, and i have 10 scoops of scivation xtend in a gallon jug i drink throughout the day
12-30-2011, 07:36 AM
12-30-2011, 01:31 PM
do you guys think there is enough compound exercises in this routine though?
12-31-2011, 12:02 AM
531 seems to have that affect on ppl lol, I was running it with good results until I broke my arm, so now that I'm back lifting and starting to compete again, I've jumped on a high volume routine, my body seems to respond well from volume 15-20sets on major and 12-15 minor, 5 days rest on muscle groups.Originally Posted by JudoJosh
Wow talk about off topic sittin on the lounge with my iPhone bored as lmao
Phat was good for me but I just enjoy working the muscles once a week.
"Dont worry about the burn man! You can do Jane Fonda classes if you want the burn"
01-01-2012, 01:32 PM
01-01-2012, 01:44 PM
Upper body strength
Lower body strength
Lower body hypertrophy
I got even funkier with the mods to include some NLP in it, such that
UBP 2-4 reps
LBP 4-5 reps
Horizontal 10-12 reps
Vertical 8-10 reps
LBH 12-16 reps
UBP 4-5 reps
LBP 2-4 reps
Horizontal 12-16 reps
Vertical 10-12 reps
LBH 8-10 reps
Week 10 - deload
2 full body sessions. 1 exercise per muscle group 2 x 8 with weight used for 16 reps
Assistance/ancillary movements, and hypertrophy movements were rotated every micro cycles
01-01-2012, 02:11 PM
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