looking for a nice 5 day split!

  1. looking for a nice 5 day split!


    I have currently been on jamie lewis chaos and pain for a few months now and im kinda lookin to change things up a bit!


  2. 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

  3. Look up Layne Norton's PHAT program.
    M.Ed. Ex Phys

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  4. 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!

  5. It's a rough split, but I've never heard anyone say anything bad about it.
    M.Ed. Ex Phys


  6. 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!

  7. yeah it looks like pure hell, we will find out monday haha!

  8. Quote Originally Posted by Rodja View Post
    It's a rough split, but I've never heard anyone say anything bad about it.
    Have you tried it yourself rodja?
    "The only good is knowledge and the only evil is ignorance." - Socrates

  9. Quote Originally Posted by JudoJosh View Post
    Have you tried it yourself rodja?
    No, I have not. A tad too much volume for me without some "assistance."
    M.Ed. Ex Phys


  10. Quote Originally Posted by Rodja View Post
    No, I have not. A tad too much volume for me without some "assistance."
    I was thinking it wouldnt be a bad routine for while on a cycle as recovery should be great but wasnt sure. Most post I have read on it have all been positive but I would like to get some feedback from someone I trust then a random forum guy. 5/3/1 and WS4SB is my bread and butter routines.. Every time I try something new I end up dissatisfied and end up going back to one of those
    "The only good is knowledge and the only evil is ignorance." - Socrates

  11. Quote Originally Posted by JudoJosh View Post
    I was thinking it wouldnt be a bad routine for while on a cycle as recovery should be great but wasnt sure. Most post I have read on it have all been positive but I would like to get some feedback from someone I trust then a random forum guy. 5/3/1 and WS4SB is my bread and butter routines.. Every time I try something new I end up dissatisfied and end up going back to one of those
    I'm in the same boat. I rotate back and forth between these two depending on what I have going on at the time.
    M.Ed. Ex Phys


  12. 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

  13. Quote Originally Posted by JudoJosh View Post
    Have you tried it yourself rodja?
    I used a modified version of it back when I was bodybuilding. And have prescribed similar formats to clients.

    Br

  14. do you guys think there is enough compound exercises in this routine though?

  15. Quote Originally Posted by JudoJosh

    I was thinking it wouldnt be a bad routine for while on a cycle as recovery should be great but wasnt sure. Most post I have read on it have all been positive but I would like to get some feedback from someone I trust then a random forum guy. 5/3/1 and WS4SB is my bread and butter routines.. Every time I try something new I end up dissatisfied and end up going back to one of those
    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.

    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"

  16. Quote Originally Posted by ZiR RED View Post
    I used a modified version of it back when I was bodybuilding. And have prescribed similar formats to clients.

    Br
    mind sharing?

    email or PM it to me bud
    "The only good is knowledge and the only evil is ignorance." - Socrates

  17. Similar format...

    Upper body strength
    Lower body strength
    Rest
    Horizontal hypertrophy
    Vertical hypertrophy
    Lower body hypertrophy
    Rest

    I got even funkier with the mods to include some NLP in it, such that

    Weeks 1-3

    UBP 2-4 reps
    LBP 4-5 reps
    Horizontal 10-12 reps
    Vertical 8-10 reps
    LBH 12-16 reps

    Weeks 4-6
    UBP 4-5 reps
    LBP 2-4 reps
    Horizontal 12-16 reps
    Vertical 10-12 reps
    LBH 8-10 reps

    Weeks 7-9
    UBP doubles
    LBP singles
    Horizontal 8-10
    Vertical 12-16
    LBH 10-12

    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

    Br

  18. Quote Originally Posted by BIG_DOGSTATUS View Post
    do you guys think there is enough compound exercises in this routine though?
    How is there not enough compound movements?
    M.Ed. Ex Phys

  

  
 

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