Full-Body Routine For Intermediates Who Want To Get Huge

[WhoWasNatty]

Sup brahs. I got a routine for you intermediates who are not afraid of working hard. This routine utilizes undulated periodization. On one workout, biceps for example, will be worked heavyily (5-6) rep range. On the next day they will be worked lightly (9-10) rep range. Progression will be to either add one rep or add more weight on one or more sets/workout/exercise. You shall try to have 1 rep left before failure on the last set of each exercise. By the very least, your last rep should've been clean and no cheating used whatsoever. You will be working out either every other day if you're bulking or every 3rd day if you're cutting. If you can't progress on several lifts 3 times in a row while bulking, it's time for a deload.

Workout A
Squats 3x5-6
Deadlifts 1x5-6
Incline bench 3x5-6
Dips 3x5-6
Pull-ups 3x5-6
Db rows 2x9-10
Side laterals 2x9-10
Rear delt laterals2x9-10
Incline curls 2x9-10
One-legged donkey calf raises 2x10-20
Cable crunches 2x10-20
Plank 1xfailure

Workout B
OHP 3x5-6
Rows 3x5-6
Incline db press 2x9-10
Pulldowns 2x9-10
Dips 2x9-10
Facepulls 3x5-6
Db curls 3x5-6
Front squats 2x9-10
SLDL 1x9-10
One-legged donkey calf raises 2x10-20
Cable crunches 2x10-20
Plank 1xfailure

A-rest-B-rest-repeat

Pics of OP at 205 lbs



not claiming that I'm huge but I'm not using opti lighting, any filters, no pump etc.

[WhoWasNatty]

u mirin', sons?

[BadNapple]

You can get your body from pushups, pullups, and a good diet.

[ironwill2008]

u mirin', sons?

I see red in your future, opie. This isn't the misc.

[WhoWasNatty]

You can get your body from pushups, pullups, and a good diet.

sure. 6'2" 205 lbs 500 lbs dead 420 lbs squat. 290 lbs bench (doing incline for the most part). OkJeff.jpg

[WhoWasNatty]

I see red in your future, opie. This isn't the misc.

lols idc if people want to throw reds at me

[BadNapple]

sure. 6'2" 205 lbs 500 lbs dead 420 lbs squat. 290 lbs bench (doing incline for the most part). OkJeff.jpg

I didn't say anything about your numbers, I said you can look like you with pullups, pushups, and a good diet. Sorry if you don't like hearing it.

[WhoWasNatty]

I didn't say anything about your numbers, I said you can look like you with pullups, pushups, and a good diet. Sorry if you don't like hearing it.

Maybe if you're a manlet

[themonkay]

**** it. Better than the s**t a lot of other people post as their routines I guess

[WhoWasNatty]

**** it. Better than the s**t a lot of other people post as their routines I guess

I'm gonna make it. Even with poverty testo levels.

[WhoWasNatty]

come the fk at me small sons

[ShadowFox08]

3X5 squats? Jesus.. SS on steroids.

Why incline bench instead of flat?

[jjtreml]

A lot of Unnecessary Isolation work that you could actually scrap.


Side laterals & Bicep curls?...really....

[WhoWasNatty]

3X5 squats? Jesus.. SS on steroids.

Why incline bench instead of flat?

For more upper pec activation.

[WhoWasNatty]

A lot of Unnecessary Isolation work that you could actually scrap.


Side laterals & Bicep curls?...really....

Are you retarded? Side laterals are necessary for proper shoulder development bcus you won't hit them properly with just doing shoulder presses etc. And not isolating the biceps is a big no no unless you're blessed with them genetics.

[WhoWasNatty]

3X5 squats? Jesus.. SS on steroids.

Why incline bench instead of flat?

And 91 sets a week spread adequately must be too much.

[germaine07]

come the fk at me small sons

Tempted.

[WhoWasNatty]

Tempted.

lmao, I'd wreck you

[WhoWasNatty]

umad, sons?

[WhoWasNatty]

Umaaad, umaaaad!!!!

[WantRippedAbs]

Did you make this up yourself OP?

[BadNapple]

I smell a smelly smell... The kind of smell that smells...smelly... like a troll.

[WhoWasNatty]

Come at me trash

[WhoWasNatty]

Did you make this up yourself OP?

yes, sir

[jdjprimer19]

sure. 6'2" 205 lbs 500 lbs dead 420 lbs squat. 290 lbs bench (doing incline for the most part). OkJeff.jpg

I'm 25 lbs lighter and have better E-stats than you. Suck it.

[SdvsB]

sure. 6'2" 205 lbs 500 lbs dead 420 lbs squat. 290 lbs bench (doing incline for the most part). OkJeff.jpg

with numbers approaching those ranges i dont think full body rountines are optimal. Most people would be pretty beat after squatting 420, deadlifting 500 benching 290 and then have 19 sets of other **** left.

[WhoWasNatty]

I'm 25 lbs lighter and have better E-stats than you. Suck it.

I'm 19, you're 28. I'll be back when I hit 600 lbs deadlift within a year.

[jdjprimer19]

I'm 19, you're 28. I'll be back when I hit 600 lbs deadlift within a year.

As stupidly as you train, that day will never happen troll

[WhoWasNatty]

with numbers approaching those ranges i dont think full body rountines are optimal. Most people would be pretty beat after squatting 420, deadlifting 500 benching 290 and then have 19 sets of other **** left.

Well, those numbers are my 1rpms so I'm using a lot less weight. And most people are possies, I workout while I've been fasting for around 14-16 hours and I don't complain. I don't care that my genetics are far inferior for lifting in comparison to the avg male. I'm gonna make it anyways. My feet are uneven, my left knee points out more to the left, I've got a 1 inch leg length discrepancy, my palms are uneven which fks up my grip a lot, I have a rib defect which makes my right rib to flare out a lot and it disturbs me a lot on certain lifts ex; dips/bench, I have mild scoliosis and my rib cage is slightly rotated which makes my pressing/pulling uneven and to top it off I have low testo. I'm not just saying this to feel better about myself, I'm doing it bcus you people who didn't get fk'd up genetics should be happy.

[WhoWasNatty]

As stupidly as you train, that day will never happen troll

hahaha, I don't care that I'm genetically inferior for lifting. I'm gonna make it anyways.