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."
Click to expand...

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
Click to expand...

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
Click to expand...

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
 
You must log in or register to reply here.
Back
Top