how long can I run this program?

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    benjammin5150's Avatar
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    how long can I run this program?


    Been doing this for the last 4 months or so. I love it. Can I run this forever if I take regular deloads every cycle or 2?


    5 week cycle
    A
    Bench Presses do 4 work sets rep scheme 4-5-6-7-8 Do 2 warm up sets. 25% of the work set weight for 15 reps and 50% of the work set weight for 10 reps.
    Bent-Over Rows do 4 work sets rep scheme 4-5-6-7-8
    Overhead Barbell Presses do 2 work sets rep scheme 6-7-8-9-10
    Barbell Curls do 2 work sets rep scheme 8-9-10-11-12
    Tricep press do 2 work sets rep scheme 8-9-10-11-12
    Hammer grip dumb bell press do 2 work sets rep scheme 8-9-10-11-12
    Pull down do 2 work sets rep scheme 8-9-10-11-12

    B
    Squats do 4 work sets rep scheme 4-5-6-7-8 Do 2 warm up sets. 25% of the work set weight for 15 reps and 50% of the work set weight for 10 reps.
    Leg extensions do 2 work sets rep scheme 8-10-12-15-20
    Stiff-Legged Deadlifts do 2 work sets rep scheme 8-9-10-11-12
    Leg curls do 2 work sets rep scheme 8-9-10-11-12
    Calf Raises do 2 work sets rep scheme 8-10-12-15-20
    Seated calf press do 2 work sets rep scheme 8-10-12-15-20
    Add ab work
    If you get all of the reps on week 5 add 5%
    That should get you started. I would do this A/B/A then B/A/B until you come up to speed. Then try 4 work outs per week. A-B off. A-B off off.
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    JoeySon's Avatar
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    Are you still seeing results?
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    i always change my routine about every 2 months
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    Reds91's Avatar
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    As long as you are still seeing results stick with it.
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    Always good to keep changing up your workout with different exercises, tempos, and reps. Keep your body guessing. I have the best results doing it this way.
    Broser Built Athlete www.broserbuilt.com
  

  
 

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