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Ol.DirtyBastard
New member
I do 2x per week. Heavy / 8 rep range
and medium to light / 10 rep range
Heavy:
M- Bench, Incline DB Bench, Dips, Overhead BB Press ....then Superset DB Lat raise and Bent Over Rear Delt Raise
T- BB Squats, Leg Curls, Seated Calf Raise, BB Deadlift, BB Curl, Preacher Curl and 21's
W- Rest
Light:
Th- BB Bench Press, Incline DB Fly, Tricep Cable Pushdown, and BB Skull C****er
F- BB Squats, Standing Calf Raises, BB Deadlifts, Seated Cable Rows, Chin Ups, BB Curl, Incline BB Curl, and BB Bent Over Rows
I usually do 3 sets of each and Im usually done in 1hr and 15 minutes. Then cardio for 20-25 minutes at fat HR. Been at it for about 6 weeks
Im looking to get back into 5x5 last week, but Im still doing ok with this routine so far
and medium to light / 10 rep range
Heavy:
M- Bench, Incline DB Bench, Dips, Overhead BB Press ....then Superset DB Lat raise and Bent Over Rear Delt Raise
T- BB Squats, Leg Curls, Seated Calf Raise, BB Deadlift, BB Curl, Preacher Curl and 21's
W- Rest
Light:
Th- BB Bench Press, Incline DB Fly, Tricep Cable Pushdown, and BB Skull C****er
F- BB Squats, Standing Calf Raises, BB Deadlifts, Seated Cable Rows, Chin Ups, BB Curl, Incline BB Curl, and BB Bent Over Rows
I usually do 3 sets of each and Im usually done in 1hr and 15 minutes. Then cardio for 20-25 minutes at fat HR. Been at it for about 6 weeks
Im looking to get back into 5x5 last week, but Im still doing ok with this routine so far
TreyG
New Member
Thanks odb. Man i feel like im not hittin it hard enough. I been doin 1× a week but very heavy. Im gonna start 2× a week in the AM. I need more gainz man haha. Plus i gotta eat more but i work outside so when its hot as hell and soakin wet with sweat i cant eat lunch without getting sick.
riprock713
New member
That sounds like the ideal plan especially on gear. I'm currently doing 1x/ week but right now I can feel my body telling me to go 2x per week so I'll probably be switching it up. All though sometimes my schedule will work out to where I hit one body part 2-3x/wk . If you are worried about over training you can always do like two body parts twice a week then the next week switch up the two body parts that you do twice a week if that makes any sense.
getswole150
New member
Right now 5 day split, 1 day off then repeat
Day 1-chest
Day 2-back
Day 3-shoulders
Day 4-bicep/triceps
Day 5-legs
Day 6 off
Repeat
Then i sometime switch to a 3 day rotational split (likely do this while on cycle)
Day 1- chest/shoulders/triceps
Day 2 - back/biceps
Day 3 off
Day 4 legs
Day 5 off
Day 6 chest/shoulders/triceps
Day 7 back/biceps
Day 1 off
Day 2 legs
Ect
Essentially lets you hit every body part twice a week, but for me still ample time for recovery
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Day 1-chest
Day 2-back
Day 3-shoulders
Day 4-bicep/triceps
Day 5-legs
Day 6 off
Repeat
Then i sometime switch to a 3 day rotational split (likely do this while on cycle)
Day 1- chest/shoulders/triceps
Day 2 - back/biceps
Day 3 off
Day 4 legs
Day 5 off
Day 6 chest/shoulders/triceps
Day 7 back/biceps
Day 1 off
Day 2 legs
Ect
Essentially lets you hit every body part twice a week, but for me still ample time for recovery
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getswole150
New member
Looks like you hit legs only once a week the way i types it, but into the second week it becomes twice a week for legs also
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Ol.DirtyBastard
New member
Definitely! Plus on light weight days it helps with form and tempo
Ol.DirtyBastard
New member
NY REBEL
New member
Your know I have to be the most jacked. Can't have no Jersey kids coming up on my girl. Not today son
Ol.DirtyBastard
New member
Hahaaaaa....my man ...in Gorilla mode and shit
NY REBEL
New member
I didn't roll coal on 6 months tren for nothing. Lol. Come fall be bulk time again. Never really find time to cut... Hmm
Ol.DirtyBastard
New member
Dont fix what aint broke, kid......
Just listen to yourself on the inside and keep hulking up
Just listen to yourself on the inside and keep hulking up
NY REBEL
New member
I'm need get in that odb training plan. Put some slabs on.
LevButlerov
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This is one nice approach! Will have to try it out!
getswole150
New member
The rotational? It worked very well for me, expecially with lots of BCAA speeding up recovery, and i love my 5day split, its always worked very well for me in this way.
I do each for a few months and then switch it up. To one or the other
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getswole150
New member
^^on point the workouts i do i made to work for me through countless hours of trial and error of countless different styles and methods
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The breakdown of my workout split is as follows:
1. Legs power
2. Chest, shoulder, triceps power
3. Back, biceps power
4. Off day (15 minutes steady state cardio on the stepmill, 20 minutes of cardio intervals on the stepmill and abs)
5. Legs hypertrophy
6. Chest, shoulder, triceps hypertrophy
7. Back, biceps hypertrophy
8. Off day (15 minutes steady state cardio on the stepmill, 20 minutes of cardio intervals on the stepmill and abs)
The premise behind the heavy days is to focus on ‘beating the log book’ and increase the amount of weight you are lifting or increase the amount of reps with the same weight used for each exercise (while maintaining good form). Rest periods are longer to allow for heavier weights to be used. On the volume days you want to focus on keeping your heart rate up and keeping rest periods short.
i am for 2 times per week, if i can get it in
