Favorite recomp routines (while enhanced)

  1. Favorite recomp routines (while enhanced)


    What are some people's favorite recomp routines here (while enhanced)?

    Currently I'm doing an HST type (fullbody) routine on MWF and do cardio on my off days - but I'm doing more volume than what HST prescribes since I'm recovering fine, as well as adding in some isolation movements as well as some extra compounds/complexes in the form of KB exercises. Looking to switch this up in a couple weeks though to something where I hit every body part twice per week, with even more volume added in. Likely strength training once per week per muscle group and then volume/hypertrophy/endurance on the 2nd day I hit that group each week.


  2. Incorporate supersets and dropsets.
    Also dont be afraid to do some HIIT!
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  3. In my experiences, I would stay away from full body or push pull routines while on cycle. I prefer high volume in addition to high frequency. Take advantage of being able to recover.
    Performax Labs Product Specialist

  4. Favorite recomp routines (while enhanced)


    Quote Originally Posted by R1balla View Post
    In my experiences, I would stay away from full body or push pull routines while on cycle. I prefer high volume in addition to high frequency. Take advantage of being able to recover.
    That’s the thing, I am hitting high frequency, high volume. I hit everything 3x per week, probably 8-10 sets per body part per day, 3 days a week. I grow like a weed this way, and I’m only eating a surplus 2 days a week, rest of the time I’m in a deficite. Not only do my gains come fast and steady but I’m leaning out like mad this way too.

    Thing is, after a month of training like this on cycle, the strength gains are so big and come so fast, that I have to switch it up to only twice per week frequency (per body part). Usually with one strength day (lots of sets of 5 rep / 3 rep maxes, with high volume finishers) and the second day is all very high rep / high volume. Gains tend to continue this way for me too. It’s probably what I’ll do again but I just wanted to see if anyone recommends a specific program that’s similar to this.

  5. Quote Originally Posted by macedog24 View Post
    Incorporate supersets and dropsets.
    Also dont be afraid to do some HIIT!
    I for one am terrified of HIIT lol not really just used to do a ton of it and prefer not to if im meeting my physique goals without it. HIIT sucks lol
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  6. On cycle, I really enjoy running a higher volume version of DC training.
    Performax Labs Product Specialist


  7. Quote Originally Posted by R1balla View Post
    On cycle, I really enjoy running a higher volume version of DC training.
    I love powerbuilding routines. Maybe I'll try this

  8. Quote Originally Posted by christ83189 View Post
    I for one am terrified of HIIT lol not really just used to do a ton of it and prefer not to if im meeting my physique goals without it. HIIT sucks lol
    I grew to love how much HIIT sucks lol... once I discovered KB's and barbell complexes. Can be super brutal but I love the intensity.

  9. Here's what I'm thinking of doing again. It's a modified Westside hypertrophy template. Will likely add in more volume.

    MONDAY – Max-Effort Upper Body
    TUESDAY – Dynamic-Effort Lower Body
    WEDNESDAY – Off
    THURSDAY – Repetition Upper Body
    FRIDAY – Max-Effort Lower Body
    SATURDAY – Off
    SUNDAY – Off

    MONDAY - Max Effort Upper Body (Day 1)

    BB bench press – work up to a max set of 3-5 reps
    Incline DB Press: 2 sets of max reps (rest 3-4 min)
    / Seated Row: 3-4 sets of 8-12 reps
    -superset-
    Rear Delt flyes: 2-3 sets of 12-15 reps /
    DB shrugs: 3-4 sets of 8-15 reps
    Curls: 3-4 sets of 8-15 reps

    Conditioning: Prowler pushes / sled pulls

    TUESDAY - Dynamic Effort Lower Body (Day 2)

    Box Jumps: 5-8 sets of 1-3 jumps
    Bulgarian split squats, front leg elevated (extended ROM) : 2-3 sets of 8-10 reps
    Glute-ham raises: 3 sets of 8-12 reps
    Spread-eagle sit-ups (holding DB over chest): 4 sets of 10-15 reps

    THURSDAY: Repetition Upper Body (Day 3)

    Incline DB bench press: 3 sets of max reps (rest 3-5 min. between sets) or 4 sets of 12-15 reps
    Lat pulldowns X Band pull-aparts (or rear delt flyes): 3-4 supersets of 8-12 reps of each exercise
    DB lateral raises: 4 sets of 8-12 reps
    DB shrugs X Curlbar Curls: 3 supersets of 8-10 reps of each exercise
    Wrist roller: 2-3 sets

    Conditioning: Prowler pushes / sled pulls

    FRIDAY - Max Effort Lower Body (Day 4)

    Squats: work up to a max set of 3-5 reps
    BSS or Step-Up Variation: 3 sets of 6-12 reps
    Glute-ham raises: 3 sets of 8-12 reps
    Ground-based, high-rep abdominal circuit –Perform 10-20 reps of each (3-4) exercise and go through the circuit 2-3 times. Rest 1-2 minutes between circuits

  10. Quote Originally Posted by Outofbody View Post
    Here's what I'm thinking of doing again. It's a modified Westside hypertrophy template. Will likely add in more volume.

    MONDAY – Max-Effort Upper Body
    TUESDAY – Dynamic-Effort Lower Body
    WEDNESDAY – Off
    THURSDAY – Repetition Upper Body
    FRIDAY – Max-Effort Lower Body
    SATURDAY – Off
    SUNDAY – Off

    MONDAY - Max Effort Upper Body (Day 1)

    BB bench press – work up to a max set of 3-5 reps
    Incline DB Press: 2 sets of max reps (rest 3-4 min)
    / Seated Row: 3-4 sets of 8-12 reps
    -superset-
    Rear Delt flyes: 2-3 sets of 12-15 reps /
    DB shrugs: 3-4 sets of 8-15 reps
    Curls: 3-4 sets of 8-15 reps

    Conditioning: Prowler pushes / sled pulls

    TUESDAY - Dynamic Effort Lower Body (Day 2)

    Box Jumps: 5-8 sets of 1-3 jumps
    Bulgarian split squats, front leg elevated (extended ROM) : 2-3 sets of 8-10 reps
    Glute-ham raises: 3 sets of 8-12 reps
    Spread-eagle sit-ups (holding DB over chest): 4 sets of 10-15 reps

    THURSDAY: Repetition Upper Body (Day 3)

    Incline DB bench press: 3 sets of max reps (rest 3-5 min. between sets) or 4 sets of 12-15 reps
    Lat pulldowns X Band pull-aparts (or rear delt flyes): 3-4 supersets of 8-12 reps of each exercise
    DB lateral raises: 4 sets of 8-12 reps
    DB shrugs X Curlbar Curls: 3 supersets of 8-10 reps of each exercise
    Wrist roller: 2-3 sets

    Conditioning: Prowler pushes / sled pulls

    FRIDAY - Max Effort Lower Body (Day 4)

    Squats: work up to a max set of 3-5 reps
    BSS or Step-Up Variation: 3 sets of 6-12 reps
    Glute-ham raises: 3 sets of 8-12 reps
    Ground-based, high-rep abdominal circuit –Perform 10-20 reps of each (3-4) exercise and go through the circuit 2-3 times. Rest 1-2 minutes between circuits
    I may actually start this tomorrow lol looking for a change.
    Performax Labs Product Specialist


  11. Quote Originally Posted by R1balla View Post
    On cycle, I really enjoy running a higher volume version of DC training.
    This is where it's at!

    To best describe it. I run a LPP/LPP PHAT style DC. I have 6 different workouts with different rep ranges. Every exercise is ran in the DC fashion with 1min rest with the exception of the big 3 which are ran 5x5 with 2min rest.

  12. Quote Originally Posted by R1balla View Post
    I may actually start this tomorrow lol looking for a change.
    It's pretty awesome all around, I ran this for over half a year a couple years back. Covers all bases, strength, hypertrophy, athleticism. They actually have a version of this for combine (football) athletes as well.

  13. Quote Originally Posted by elo76 View Post
    This is where it's at!

    To best describe it. I run a LPP/LPP PHAT style DC. I have 6 different workouts with different rep ranges. Every exercise is ran in the DC fashion with 1min rest with the exception of the big 3 which are ran 5x5 with 2min rest.
    How many days per week do you train when using these workouts?

  14. Quote Originally Posted by Outofbody View Post
    How many days per week do you train when using these workouts?
    I train 5 days a week using the 6 workouts. This allows each muscle group to get a break and only get trained once every 3rd week.

  15. Did my first day today and I enjoyed it. Changed a few things but I really liked it.
    Performax Labs Product Specialist


  16. Quote Originally Posted by R1balla View Post
    Did my first day today and I enjoyed it. Changed a few things but I really liked it.
    It’s a great program for sure
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