JohnnyRambo
New member
Hey guys just wanted some opinions on what you think about this routine. Starting Hdrol Cycle (at 50/75/75/75/75) next week, really needed to change up my routine, I've just been basically running a 5x5 for past 6 months. Below is the full routine, it's written as guide/foundation with no specific exercises. I'll just be stickin' to the basics, bars & dumbbells. Anyone been on a similar routine like this before and seen any good results?
10 Week Foundation
Push/Pull Split
(Follow for 4-6 weeks.) All Exercises should be between 3-4 Sets, at 6 Rep Minimum and 12 Rep Maximum. No more than 2 Minutes Rest between all Sets. Goal: Achieve 8-10 Reps per each Set.
• Chest & Calves (3 Chest Exercises, 2 Calves Exercises) Finish with 3 Sets of Pushups till Failure.
• Back & Bi’s (3 Back Exercises, 2 Biceps Exercises) Finish with 3 Sets of Wide Armed Pull-ups till Failure.
Rest---------------------------------------
• Shoulders, Tri’s & Traps (2 Shoulders Exercises, 2 Triceps Exercises, 2 Traps Exercises) Finish with 3 Sets of Dips till Failure.
• Legs (2 Quads Exercises, 2 Hams Exercises & 2 Glutes Exercises)
Rest---------------------------------------
-Routine Change-
Concentration Split (3-4 Weeks)
(Follow for 3-4 weeks.) All Exercises should be between 3-4 Sets, at 6 Rep Minimum and 12 Rep Maximum. No more than 2 Minutes Rest between all Sets. Goal: Achieve 8-10 Reps per each Set. (Excluding warm up Sets)
• Chest (4-5 Chest Exercises) Finish with 3 Sets of Pushups till Failure.
• Back (4-5 Back Exercises) Finish with 3 Sets of Wide Armed Pull-ups till Failure.
Rest---------- -----------------------------
• Legs (2-3 Quads Exercises, 2- 3 Hams Exercises, 1-2 Glutes Exercises, 1- 2 Calves Exercises)
Rest----------------------------------------
• Shoulders & Traps (3-4 Shoulder Exercises 2-3 Traps Exercises) Finish with 3 Sets of Dips till Failure.
• Bi’s /Tri’s (3-4 Bi’s Exercises 3-4 Tri’s Exercises) Finish with
Rest ----------------------------------------
These 2 Splits May Be Ran Back to Back Continually
--------------------END---------------------
10 Week Foundation
Push/Pull Split
(Follow for 4-6 weeks.) All Exercises should be between 3-4 Sets, at 6 Rep Minimum and 12 Rep Maximum. No more than 2 Minutes Rest between all Sets. Goal: Achieve 8-10 Reps per each Set.
• Chest & Calves (3 Chest Exercises, 2 Calves Exercises) Finish with 3 Sets of Pushups till Failure.
• Back & Bi’s (3 Back Exercises, 2 Biceps Exercises) Finish with 3 Sets of Wide Armed Pull-ups till Failure.
Rest---------------------------------------
• Shoulders, Tri’s & Traps (2 Shoulders Exercises, 2 Triceps Exercises, 2 Traps Exercises) Finish with 3 Sets of Dips till Failure.
• Legs (2 Quads Exercises, 2 Hams Exercises & 2 Glutes Exercises)
Rest---------------------------------------
-Routine Change-
Concentration Split (3-4 Weeks)
(Follow for 3-4 weeks.) All Exercises should be between 3-4 Sets, at 6 Rep Minimum and 12 Rep Maximum. No more than 2 Minutes Rest between all Sets. Goal: Achieve 8-10 Reps per each Set. (Excluding warm up Sets)
• Chest (4-5 Chest Exercises) Finish with 3 Sets of Pushups till Failure.
• Back (4-5 Back Exercises) Finish with 3 Sets of Wide Armed Pull-ups till Failure.
Rest---------- -----------------------------
• Legs (2-3 Quads Exercises, 2- 3 Hams Exercises, 1-2 Glutes Exercises, 1- 2 Calves Exercises)
Rest----------------------------------------
• Shoulders & Traps (3-4 Shoulder Exercises 2-3 Traps Exercises) Finish with 3 Sets of Dips till Failure.
• Bi’s /Tri’s (3-4 Bi’s Exercises 3-4 Tri’s Exercises) Finish with
Rest ----------------------------------------
These 2 Splits May Be Ran Back to Back Continually
--------------------END---------------------
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I know it's not a traditional push/pull/legs in the first routine, Idk why they called it that? but anyways, I just wanted to know if any ones used something like this. It really should just be called 4 day/5 day split I guess.