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Nice program, I could do that at my office gym , what could be substituted for the following, if only dbs:

Pull
*Pendlay Rows(Horizontal Pull) 3x5-6
Yates Rows(Upward Pull) 3x5-6

Also, squat...

What is that? Keeping in mind, my office gym is good for a shoulder workout, triceps/biceps mostly.

I do squat, dl and bench press at the main gym.

Perfect, just what i was looking for, thanks.

Can you share your sample plan for above?

Thanks

I think I will add this workout to my 5th day for hypertrophy (taken from layne norton):

Flat dumbbell presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max

Hypertrophy pressing...

suggestions?

So we have just recently moved to a new office and it has a decent gym.

Currently I am following fierce 5 upper/lower 4 days a week and seeing some good decent progression.

Here is the catch. I...

With the upper A, do I do rows first, then the pulldowns?

Also, does the order for exercise matter?

Any suggestion for some arm work to add on upper day/s, if I have the time and energy?
...

So are you saying for big compound movements like deadlift and squats, do 3x5 and rest are all 3x8, apart from the accessories which will be 3x10-12?

Thanks

So t bar row it is.

Should I leave it at 3x8 or increase the reps to 3x10 for t bar row?

Also with dB split squat, is 3x5 fine or can that be increased to 3x8?

I will be bulking so need a...

No reason, just have never tried it and have done t bar rows before.

Adding 2x60lbs dumbbell together

So modified program looks like this:

Upper A
Bench 3x5
Incline Bench 3x8
Lat Pulldowns 3x8 (any grip)
Bent Over Rows 3x8
Curls 3x10/Reverse Flies 3x12 Superset

Lower A

Alright, it seems like my program sucks!

If i go on a bulk and do firece 5, do i follow the program exactly, or add more volume?

Also, I think I will need to add a few substitutions to the...

Thanks for the feedback, so if you can change around my workout, what would you change?

Thanks, just looking for a program, that is good for bulking and doesnt have DL and Squat on the same day.

Anything wrong with my new routine?

I made something from scratch, please rate:

Upper (Chest/Back)

A) Bench press/Row- 5x3-5
B) Incline Bench press/Lat pulldown - 3x8-10
C) Cable flies 3x12-15
D) skull crusher/DB extension...

Anything wrong with this workout:

https://www.muscleandstrength.com/workouts/4-day-maximum-mass-workout

I used to follow that when I was cutting, but got bored with it after 8 months or so.

I started bulking and followed my split but feel like it takes too long, esp back day

Weigh 138, deadlift 250, squat 200, bench is 120 with dumbbells.

Height is 5”7

Thanks, care to point to some of the pro intermediate program for U/L workout?

I was pretty much following this program:

https://www.muscleandstrength.com/workouts/4-day-maximum-mass-workout