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What routine looks better for size on bulk

frankie_96

New member
Just put this routines togther and seeing if they would work well and what one would be best I'm doing a 3 day split ATM and not gain alot off it
1
Chest triceps
Flat bench 3-8-12
Incline bench 3-8-12
Dips 3 sets 8-12
Flys / triceps

Legs
Squats 4 -8-12
Leg press 3 - 8-12
Calves 3 -12
Rear curls 3

Rest

Shoulders
Shoulder press 3 - 8-12
Rear delt flys 3 - 8-12
Side raises 3 sets 12+
Traps 3 -12+

Back biceps
Rack pulls 3sets 8-12
Barbell row 3 sets 8-12
Pull up 3 sets 8-12
Bicep curls 3 sets 8-12
2
Chest shoulders
Flat bench 3-8-12
Incline bench3 -8-12
Shoulder press 3-8-12
Rear delt flys-3-8-12
Exercise of choice

Back
Deadliest rack3-8-12
Barbell row 3-8-12
Pull ups 3-8-12
Exercise of choice

Rest

Legs
Squats3-8-12
Leg press3-8-12
Rear curls 3-8-12
Calve raises 3-8-12

Arms
Warm up angle bi machine
Barbell curls 3-8-12
Hammers ss spider curls 3-8-12
warm up Rope rope push down
Dips 3-8-12
skull crushers ss close grip press 3-8-12
 
if you are not sure how to design a program then get on a proven one and enjoy the results. and im not talking about a program from some IFBB pro either.

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there are several good ones in there.
 
frankie_96 said:
Just put this routines togther and seeing if they would work well and what one would be best I'm doing a 3 day split ATM and not gain alot off it
1
Chest triceps
Flat bench 3-8-12
Incline bench 3-8-12
Dips 3 sets 8-12
Flys / triceps

Legs
Squats 4 -8-12
Leg press 3 - 8-12
Calves 3 -12
Rear curls 3

Rest

Shoulders
Shoulder press 3 - 8-12
Rear delt flys 3 - 8-12
Side raises 3 sets 12+
Traps 3 -12+

Back biceps
Rack pulls 3sets 8-12
Barbell row 3 sets 8-12
Pull up 3 sets 8-12
Bicep curls 3 sets 8-12
2
Chest shoulders
Flat bench 3-8-12
Incline bench3 -8-12
Shoulder press 3-8-12
Rear delt flys-3-8-12
Exercise of choice

Back
Deadliest rack3-8-12
Barbell row 3-8-12
Pull ups 3-8-12
Exercise of choice

Rest

Legs
Squats3-8-12
Leg press3-8-12
Rear curls 3-8-12
Calve raises 3-8-12

Arms
Warm up angle bi machine
Barbell curls 3-8-12
Hammers ss spider curls 3-8-12
warm up Rope rope push down
Dips 3-8-12
skull crushers ss close grip press 3-8-12
Click to expand...

Try this..

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You need a partner though. This is what I used right after my surgery to get back the mass I lost.
 
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With good calories and plenty of rest , this program works wonders for mass!!
 
try something like upperbody push, upper body pull, legs for your 3 day routine. also look at 5x5 sets. 3 of 8-12 has always seemed crappy for gaining. i cant remember the exact split i followed in high school that laid 35lbs on me between football seasons but it was something like

monday- legs
squat 5x5
stiff leg dl 5x5
(that about all i remember from legs since i dreaded working them)

wed- push

flat barbell bench 5x5
inclines 5x5
shoulder press 5x5
push press 5x5
skull crushers or dips to isolate tri's

friday-pull
deads.. guess sets and reps
cleans (hang or power)
bent over rows
lat pull downs

thats the basic ideas behind it, it worked fantastic for gaining mass. now that i've got a bit more free time and dont want to put on tons of mass, just lean out a bit and continue to add quality i've began to isolate 1-2 parts a day but all of the compound movements have stuck weather i do them high rep to burn cals or low rep to build.
 
frankie_96 said:
Is there anything wrong with the spits I did up one gives shoulders it's own day and the other gives arms more
Click to expand...

do what works for you. i've found the best gains for my shoulders and arms come on mixed days where my shoulders bi's or tri's are pre exhausted from supporting other compound movements. on a 3 day split its silly to give shoulders and arms their own days. maybe put all 3 into one day and make sure your hitting back and legs hard. you're not going to gain 20lbs of bulk on your arms or shoulders. theyre tiny muscle groups compared to your back and legs. thats my .02 on gaining.

edit: in other words, nothings wrong with it if it does the job. just offering mere suggestions to assist in the process.
 
superbeast668 said:
try something like upperbody push, upper body pull, legs for your 3 day routine. also look at 5x5 sets. 3 of 8-12 has always seemed crappy for gaining. i cant remember the exact split i followed in high school that laid 35lbs on me between football seasons but it was something like

monday- legs
squat 5x5
stiff leg dl 5x5
(that about all i remember from legs since i dreaded working them)

wed- push

flat barbell bench 5x5
inclines 5x5
shoulder press 5x5
push press 5x5
skull crushers or dips to isolate tri's

friday-pull
deads.. guess sets and reps
cleans (hang or power)
bent over rows
lat pull downs

thats the basic ideas behind it, it worked fantastic for gaining mass. now that i've got a bit more free time and dont want to put on tons of mass, just lean out a bit and continue to add quality i've began to isolate 1-2 parts a day but all of the compound movements have stuck weather i do them high rep to burn cals or low rep to build.
Click to expand...

Check out the link I posted earlier, program seems like a basic mesocycle for Wendlers 5/3/1 and it would be better to have some periodization and calculations for the 1RM so as to add a bit of methodical thinking and goals to progress. If you want to work out 3 days , the main program works wonders , and if you are a bit hastier theres a 4 days per week mesocycle which can be used , but keep in mind the compound main lefts get their own days. I.E.:

Monday: Squat + Assistance work

Wednesday: Bench Press + Assistance work

Friday: Dead-lift + Assistance Work

Saturday: OH Press + Assitance work.

So you cycle it only in 4 weeks , 3 weeks progressive , 1 week deload.

If you are patient enough to take 6 weeks of it:

Monday: Squat + assistant

Wednesday: Bench + Assistance

Friday: Deadlift + Assistance

Monday:OH press + assistance.

And keep cycling them from then on , remember it comes in waves , so the first week + 1 day is 3 sets for 5 reps , the next wave is 3x3 , and then 5/3/1 , then the deload and start over :)! Hope it helps!!

PS: I would recomend the standard Wendler 5/3/1 , because you have 3 workouts a week and 4 days of rest to be used for cardio (if a recomp is desired, or lean bulk) or for pure rest if you only care about bulking and dont stress over fat :)!!.
 
Celorza said:
Check out the link I posted earlier, program seems like a basic mesocycle for Wendlers 5/3/1 and it would be better to have some periodization and calculations for the 1RM so as to add a bit of methodical thinking and goals to progress. If you want to work out 3 days , the main program works wonders , and if you are a bit hastier theres a 4 days per week mesocycle which can be used , but keep in mind the compound main lefts get their own days. I.E.:

Monday: Squat + Assistance work

Wednesday: Bench Press + Assistance work

Friday: Dead-lift + Assistance Work

Saturday: OH Press + Assitance work.

So you cycle it only in 4 weeks , 3 weeks progressive , 1 week deload.

If you are patient enough to take 6 weeks of it:

Monday: Squat + assistant

Wednesday: Bench + Assistance

Friday: Deadlift + Assistance

Monday:OH press + assistance.

And keep cycling them from then on , remember it comes in waves , so the first week + 1 day is 3 sets for 5 reps , the next wave is 3x3 , and then 5/3/1 , then the deload and start over :)! Hope it helps!!

PS: I would recomend the standard Wendler 5/3/1 , because you have 3 workouts a week and 4 days of rest to be used for cardio (if a recomp is desired, or lean bulk) or for pure rest if you only care about bulking and dont stress over fat :)!!.
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sounds like a pretty interesting program. cant help but wonder if thats what my high school trainer built ours off of. i guess its time to take a look at that.
 
superbeast668 said:
sounds like a pretty interesting program. cant help but wonder if thats what my high school trainer built ours off of. i guess its time to take a look at that.
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Glad to be of help :)! I have been liking it A LOT , I am a really tiny dude as you can see in my stats hehe...I was pretty fat before and my main concern was fatloss , so I took care of it by cutting 50+lbs in 7-8 months , Frank Reynolds was the person who got me interested in this program and I am positively loving it. My lifts feel so good training in the morning like this and well, what can I say , even if its not much assistance work, proper form and Making Every Rep Count sure makes you sore when you go out!! Haha.
 
For some reason I'm soo confused about this routine I don't get it also when it say like bench press + assistance what it mean +assistance
 
frankie_96 said:
For some reason I'm soo confused about this routine I don't get it also when it say like bench press + assistance what it mean +assistance
Click to expand...

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For great mass gains , try something simple like "Boring but Big" Template or even "Body Weight" templates for assistance works! In the end of the article it gives a full list of assistance workouts for each main lift!
 
Celorza said:
Glad to be of help :)! I have been liking it A LOT , I am a really tiny dude as you can see in my stats hehe...I was pretty fat before and my main concern was fatloss , so I took care of it by cutting 50+lbs in 7-8 months , Frank Reynolds was the person who got me interested in this program and I am positively loving it. My lifts feel so good training in the morning like this and well, what can I say , even if its not much assistance work, proper form and Making Every Rep Count sure makes you sore when you go out!! Haha.
Click to expand...

im really glad you shared this. this is an absoluely awesome routine for... well everything actually. if that dont put some hair on the 'ol stones ya aint got none! i think im actually going to start this for a few cycles. i'll never cry about gaining a bit of mass/strength.
 
Glad to help ^^ , main goal of it is for building strength and mass I would say, since its progressing through weight cycles you will need the calories, but a recomp is doable in a sense of doing cardio the other 3/4 days of rest , works specially well with Intermittent Fasting (for the recomp porpoise I mean) since its a leaner approach to diminishing calories in rest days , and give the availability of fasted cardio. With the right supplements (Yohimbe (or Alpha-Y) HCL) it would work wonders at keeping a bulk lean with the cardio :) while still mantaining a surplus on workout days!!. Hope it helped out guys!
 
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