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looking for a nice 5 day split!

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
 
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!
 
Rodja said:
No, I have not. A tad too much volume for me without some "assistance."
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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
 
JudoJosh said:
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
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I'm in the same boat. I rotate back and forth between these two depending on what I have going on at the time.
 
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
 
JudoJosh said:
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
Click to expand...

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.
 
ZiR RED said:
I used a modified version of it back when I was bodybuilding. And have prescribed similar formats to clients.

Br
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mind sharing?

email or PM it to me bud
 
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
 
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