Need a new program

frofan

New member
A quick background. Been lifting for over 10 years, 34 years old, 165 lbs. I'll be cutting back my cals for a cut starting next month. Looking to get that ripped vascular look. I can only workout Mon-Fri first thing in the morning. Currently on a 5 day split...

MON-Chest, TUE-Back, WED-Legs, THU-Arms, FRI-Shoulders

I'm looking to maybe try HIT or hit each body part twice a week to switch things up. Suggestions?
 
PHAT

Hit each bodypart with both power and hypertrophy
 
Mountain Dog, fo sho.
 
Driven2lift said:
PHAT

Hit each bodypart with both power and hypertrophy
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Exactly what I was going to recommend. I was running PHAT before I knew it existed.
 
I am currently doing a semi-PHAT program if you can call it that. MON-upper body heavy weight/3-5 rep range. TUE -lower body heavy weight/3-5rep range.
Rest WED. THU&FRI are a repeat of Mon/Tue except with lighter weight/8-12 rep range and even 20 reps on selected exercises like for quads and calves. I find this to be pretty effective ...4 days a week provides 2x weekly stimulation and enough rest to recover properly. So far so good ;)
 
You could do something like monday-chest/tris, tuesday-back/biceps, wednesday-legs/shoulders, thursday-chest/tris/bis, friday-legs/back
That would be an interesting one but wouldnt give much rest for your legs ha
 
Sometimes you don't need a whole new workout, just a few new exercises. During hockey season I will swap out power cleans for deadlifts on my hypertrophy days and landmine presses for overhead presses. Just changes up things enough to keep them interesting.
 
I also recommend PHAT. Since you are going to start up a cut I wouldn't recommend anything that is based around strength increase. However, when you get back onto a maintenance or increased calorie diet take a look at Candito Strength Training.
 
maybe i am biased, but you want to cut and you weigh 165lbs..... how tall are you? what is your current BF measurement?
 
I think phat is great program.... But going from a Bro split to hitting everything twice a week with a ton of volume while on a calorie deficit is a terrible idea

Also disagree with avoiding striving for strength gains while on a cut. if your coming from more stereotypical bodybuilding work upping the intensity with more moderate volume is a great plan, and you can gain some good strength you can put to use when you go back to building muscle

Look at an upper/lower split
 
Just switched from superset-based, entire body 2x/week to PHAT. Was looking for volume training but had made some nice strength gains and didn't want to lose so went with phat. The power days on Monday and Tuesday are good and the hyper days Thurs - Sat give me something to look forward to at the end of the week. Layne Norton adds Saturday to his split so im trying it but may condense to hyper days Thursday and Friday. So far really likening the entire program. Been lifting for 15+ years and tried most routines. This is now my Go-To !

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Sheiko is where it's at :)
 
Sheiko is a highly specialized program meant power lifters with great work and recovery capacity. Most power lifters don't even run it.
 
asooneyeonig said:
Sheiko is a highly specialized program meant power lifters with great work and recovery capacity. Most power lifters don't even run it.
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It's definitely intense and it definitely works. I just started my 7th week and the strength gains are great.
 
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