getbig89
Member
So I haven't decided whether I want to run a loose 5x5 with a 4day split in order to maintain strength during my cut, or do a reduced volume workout of Layne Norton's power-hypertrophy routine instead.
5x5 would look like this:
Monday- Chest and Triceps
5x5 flat bench
5x5 incline bench
5x5 decline bench
5x5 skullcrushers
Tuesday- Back and Biceps
5x5 Deadlifts
5x5 bent over barbell rows
5x5 pull-ups
5x5 seated cable rows ? (wondering if this is too much with the bent over bb rows, or take out the deadlifts and keep these.)
5x5 barbell curls
Wednesday-Off
Thursday- Legs
5x5 Squats
5x5 Stiff Legged Deadlifts
5x11 toe press for calves
Friday- Shoulders/Traps
5x5 barbell shrugs
5x5 upright rows
5x5 seated barbell press
or I would run something like this:
Day 1- Power Lower
Pressing Power Movement: Squats
3 sets of 3-5 reps
* Assistance pressing movement: Hack Squats
2 sets of 6-10 reps
* Assistance pulling movement: Stiff legged deadlifts
3 sets of 5-8 reps
* Assistance pulling/curling movement: Glute ham raises or lying leg curls
2 sets of 6-10 reps
* Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps
Day 2: Power Upper
* * Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3-5 reps
* Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps
* Auxiliary Pulling movement: Rack chins
1 set of 6-10 reps
* Pressing Power Movement: Flat dumbbell presses
3 sets of 3-5 reps
* Assistance pressing movement: Weighted dips
2 sets of 6-10 reps ----(May replace this 3x5 incline bb press)-----
* Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6-10 reps
* Auxiliary curling movement: Cambered bar curls
3 sets of 6-10 reps
* Auxiliary extension movement: Skull crushers
3 sets of 6-10 reps
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy Day
* Pulling Power Exercise speed work: Bent over or Pendlay rows
4 sets of 3 reps with 65-70% of normal 3-5 rep max
* Hypertrophy pulling movement: Rack chins
2 sets of 8-12 reps
* Hypertrophy pulling movement: Seated cable row
2 sets of 8-12 reps
* Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps
* Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps
* Hypertrophy shoulder movement: Upright rows
2 sets of 12-15 reps
* Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
1 set of 12-20 reps
Day 5: Lower Body Hypertrophy Day
* Lower Body Power Exercise speed work: Squats
4 sets of 3 reps with 65-70% of normal 3-5 rep max
* Hypertrophy pressing movement: Hack squats
2 sets of 8-12 reps
* Hypertrophy pressing movement: Leg presses
3 sets of 12-15 reps
* Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps
* Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps
* Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps
Day 6: Chest and Arms Hypertrophy Day
* Pressing Power Exercise speed work: Flat dumbbell presses
4 sets of 3 reps with 65-70% of normal 3-5 rep max
* Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 8-12 reps
* Hypertrophy pressing movement: Hammer strength chest press
2 sets of 12-15 reps
* Hypertrophy fly movement: Incline cable flyes
1 sets of 15-20 reps
*3 sets of the following supersetted exercise:
6 reps dumbell preacher curls
6 reps wide grip bb preacher curls
8 reps reverse curls with bb
*2 sets of '21's'
(changed the bicep exercises to something that my arms better respond too)
* Hypertrophy extension exercise: Seated tricep extension with cambered bar
3 sets of 8-12 reps
* Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 12-15 reps
I am running the full power hypertrophy routine right now and love how its structured. However, my main concern is that even with reduced volume, the program will be too intense for a cutting diet (although I know of several people who are running it like this, which is what gave me the idea of doing this instead of a 5x5).
Also wondering what kind of cardio to do. I was planning on doing empty stomach 30-45mins at 65% heart rate at least 5x a week. But I've seen other stuff on HIIT so I'm not sure.
Any thoughts?
5x5 would look like this:
Monday- Chest and Triceps
5x5 flat bench
5x5 incline bench
5x5 decline bench
5x5 skullcrushers
Tuesday- Back and Biceps
5x5 Deadlifts
5x5 bent over barbell rows
5x5 pull-ups
5x5 seated cable rows ? (wondering if this is too much with the bent over bb rows, or take out the deadlifts and keep these.)
5x5 barbell curls
Wednesday-Off
Thursday- Legs
5x5 Squats
5x5 Stiff Legged Deadlifts
5x11 toe press for calves
Friday- Shoulders/Traps
5x5 barbell shrugs
5x5 upright rows
5x5 seated barbell press
or I would run something like this:
Day 1- Power Lower
Pressing Power Movement: Squats
3 sets of 3-5 reps
* Assistance pressing movement: Hack Squats
2 sets of 6-10 reps
* Assistance pulling movement: Stiff legged deadlifts
3 sets of 5-8 reps
* Assistance pulling/curling movement: Glute ham raises or lying leg curls
2 sets of 6-10 reps
* Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps
Day 2: Power Upper
* * Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3-5 reps
* Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps
* Auxiliary Pulling movement: Rack chins
1 set of 6-10 reps
* Pressing Power Movement: Flat dumbbell presses
3 sets of 3-5 reps
* Assistance pressing movement: Weighted dips
2 sets of 6-10 reps ----(May replace this 3x5 incline bb press)-----
* Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6-10 reps
* Auxiliary curling movement: Cambered bar curls
3 sets of 6-10 reps
* Auxiliary extension movement: Skull crushers
3 sets of 6-10 reps
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy Day
* Pulling Power Exercise speed work: Bent over or Pendlay rows
4 sets of 3 reps with 65-70% of normal 3-5 rep max
* Hypertrophy pulling movement: Rack chins
2 sets of 8-12 reps
* Hypertrophy pulling movement: Seated cable row
2 sets of 8-12 reps
* Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps
* Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps
* Hypertrophy shoulder movement: Upright rows
2 sets of 12-15 reps
* Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
1 set of 12-20 reps
Day 5: Lower Body Hypertrophy Day
* Lower Body Power Exercise speed work: Squats
4 sets of 3 reps with 65-70% of normal 3-5 rep max
* Hypertrophy pressing movement: Hack squats
2 sets of 8-12 reps
* Hypertrophy pressing movement: Leg presses
3 sets of 12-15 reps
* Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps
* Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps
* Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps
Day 6: Chest and Arms Hypertrophy Day
* Pressing Power Exercise speed work: Flat dumbbell presses
4 sets of 3 reps with 65-70% of normal 3-5 rep max
* Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 8-12 reps
* Hypertrophy pressing movement: Hammer strength chest press
2 sets of 12-15 reps
* Hypertrophy fly movement: Incline cable flyes
1 sets of 15-20 reps
*3 sets of the following supersetted exercise:
6 reps dumbell preacher curls
6 reps wide grip bb preacher curls
8 reps reverse curls with bb
*2 sets of '21's'
(changed the bicep exercises to something that my arms better respond too)
* Hypertrophy extension exercise: Seated tricep extension with cambered bar
3 sets of 8-12 reps
* Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 12-15 reps
I am running the full power hypertrophy routine right now and love how its structured. However, my main concern is that even with reduced volume, the program will be too intense for a cutting diet (although I know of several people who are running it like this, which is what gave me the idea of doing this instead of a 5x5).
Also wondering what kind of cardio to do. I was planning on doing empty stomach 30-45mins at 65% heart rate at least 5x a week. But I've seen other stuff on HIIT so I'm not sure.
Any thoughts?
