J
JDF
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I've basically always had a 5 day split where I just punished each body part once every 7 days, so I think its time to switch things up. Since this is my first HST program i'll be running I would appreciate any input and ideas that anyone might have on this 8 week run.
Supps:
Jungle Warfare weeks 1-8
Bad Ass Mass weeks 1-4
ProA weeks 5-8
DCP weeks 1-8
BCAA's weeks 1-8
ZMT weeks 1-8
- Considering creatine mono
Plus other staples throughout.
Stats:
25 yrs old, ~215lbs, ~18% b/f, 3-4 years lifting experience, endomorph body type. I am also currently on a CKD/AD diet, I plan on eating around 3500 cals with a break down of ( Pro/Fat/CHO ) 27%/70%/~3%. Im going to try and eat about 1-1.5g of Protein/g of bodyweight.
Im going to do a full body 3/day a week split on m/w/f alternating workouts A and B.
The rep ranges that I will work in are:
Wk 1-2: 15
Wk 3-4: 10
Wk 5-6: 5
Wk 7-8: 12
Wk 9: 1 weeks rest before starting new routine
A
Squat - 2 WU sets / 2 working sets
Leg curl - 1 set
DB flat bench - 2 WU sets / 2 sets
Dips - 1 set
Pull ups ( wide grip ) - 2 sets
Bent over rows ( wide grip ) - 1 set
BB Military Press - 2 sets
DB shrugs - 1 set
Hammer Curl - 2 sets
Cable pulldowns - 1 set
Calf press - 1 set
B
Leg press - 2 WU sets / 2 sets
SLDL - 1 set
Smythe Incline Press - 2 WU sets / 2 sets
Cable flyes - 1 set
Bent over rows ( close grip ) - 2 sets
Pull ups ( close grip ) - 1 set
Upright rows - 2 sets
Side laterals - 1 set
Skull crushers - 2 sets
Seated curls - 1 set
Calf raise - 1 set
It would be 16 total sets for A and B, I figure that I can see how this works and if I am sore I can always drop an exercise or a set and if im not sore then I could add to this routine. I am hoping that the ALRI stack will help with my recovery.
Im not sure about what I would need to do for PCT, I have a bottle of Restore that I am going to run but should I run anything else with it to keep my gains?
Thanks in advance for any input/advice.
***Also im not all that sure about the progressive load and calculating the weights needed, for example: If my 15 rep max for squating is 200lbs then I would need to multiple by .05 to find out what the week for the 6th workout would be ( i.e.-190 ). So, since I dont think im explaining this very well:
For the 15 rep range for this example:
Wk 1:
A - 150
B - 160
A - 170
Wk 2:
B - 180
A - 190
B - 200
Would those be the weights that I use? I am just not sure if this is how I should be interpreting what i've been reading through.
Supps:
Jungle Warfare weeks 1-8
Bad Ass Mass weeks 1-4
ProA weeks 5-8
DCP weeks 1-8
BCAA's weeks 1-8
ZMT weeks 1-8
- Considering creatine mono
Plus other staples throughout.
Stats:
25 yrs old, ~215lbs, ~18% b/f, 3-4 years lifting experience, endomorph body type. I am also currently on a CKD/AD diet, I plan on eating around 3500 cals with a break down of ( Pro/Fat/CHO ) 27%/70%/~3%. Im going to try and eat about 1-1.5g of Protein/g of bodyweight.
Im going to do a full body 3/day a week split on m/w/f alternating workouts A and B.
The rep ranges that I will work in are:
Wk 1-2: 15
Wk 3-4: 10
Wk 5-6: 5
Wk 7-8: 12
Wk 9: 1 weeks rest before starting new routine
A
Squat - 2 WU sets / 2 working sets
Leg curl - 1 set
DB flat bench - 2 WU sets / 2 sets
Dips - 1 set
Pull ups ( wide grip ) - 2 sets
Bent over rows ( wide grip ) - 1 set
BB Military Press - 2 sets
DB shrugs - 1 set
Hammer Curl - 2 sets
Cable pulldowns - 1 set
Calf press - 1 set
B
Leg press - 2 WU sets / 2 sets
SLDL - 1 set
Smythe Incline Press - 2 WU sets / 2 sets
Cable flyes - 1 set
Bent over rows ( close grip ) - 2 sets
Pull ups ( close grip ) - 1 set
Upright rows - 2 sets
Side laterals - 1 set
Skull crushers - 2 sets
Seated curls - 1 set
Calf raise - 1 set
It would be 16 total sets for A and B, I figure that I can see how this works and if I am sore I can always drop an exercise or a set and if im not sore then I could add to this routine. I am hoping that the ALRI stack will help with my recovery.
Im not sure about what I would need to do for PCT, I have a bottle of Restore that I am going to run but should I run anything else with it to keep my gains?
Thanks in advance for any input/advice.
***Also im not all that sure about the progressive load and calculating the weights needed, for example: If my 15 rep max for squating is 200lbs then I would need to multiple by .05 to find out what the week for the 6th workout would be ( i.e.-190 ). So, since I dont think im explaining this very well:
For the 15 rep range for this example:
Wk 1:
A - 150
B - 160
A - 170
Wk 2:
B - 180
A - 190
B - 200
Would those be the weights that I use? I am just not sure if this is how I should be interpreting what i've been reading through.
