Fullbody routine for intermediates?

[Cruceuz]

So i want a fullbody routine that's focused on both strength and muscle gains. I looked at madcows and elliot hulses 5x5 intermediate. The thing is,i find that they're both a bit too strength focused.

Basicly i want a routine that's like elliot hulse's but with some more accessory work. How do i add my accessory work to this? Basicly i want some more work for my upper body and calves.

Day 1:
Squats- 5x5 (starting at 50% of ur 5rm working up to a last set of a new 5rm or your current 5rm)
Bench press 5x5 (same progression as squats)
Barbell rows (same as bench and squat)

Day 3:
Deadlift 5x5 (same progression as squats but might do just 3 sets here instead)
Front squats (says 1x3 so i suppose its working up to a new 3rm at 3rd set)
Overhead press 5x5

Day 5:
Squats 5x5 (working up to a 90% of your 5rm on last 2 sets)
Weighted pullups 3x3 (might do 3x5 instead)
Weighted dips 3x3 (might to 3x5 instead)

[Partyrocking]

I would try the 70s Big LP.

[Cruceuz]

I would try the 70s Big LP.

Looks good. What are the rep ranges/progression? Also is there any reason to do lighter lifts (dips,bench,press) before the heavy squats/deads? Also wondering can you add some so it looks like

Monday:
Squat
Press
Barbell rows (i dont prefer to deadlift and row heavy the same day)
Incline db press
Barbell curls
Calves

Wednesday:
Deadlift
Front squats
Bench
Weighted pullup
Lateral raises
Tricep pushdown
Calves

Friday
Squat
RDL
Weighted dips
Weighted pullup
Incline db curl
Calves

[Partyrocking]

IIRC, the rep range starts with 3x5 for the main lifts and the program goes through how to adjust it when progress stalls.

I think you do the an upper body lift first, since the squats and deadlifts tend to take more out of you.

I would probably start with the routine as is and wait to add accessories until progress starts to slow down.

I would superset the incline dumbbell press with facepulls to maintain the balance of the routine.

[Cruceuz]

IIRC, the rep range starts with 3x5 for the main lifts and the program goes through how to adjust it when progress stalls.

I think you do the an upper body lift first, since the squats and deadlifts tend to take more out of you.

I would probably start with the routine as is and wait to add accessories until progress starts to slow down.

I would superset the incline dumbbell press with facepulls to maintain the balance of the routine.

so i have to buy the fkn book for 20$ to get the reps/sets? :/ Wouldn't it be easier to simply do 3x3-5 for the upper body lifts working up to 1 max set and doing the same for squats/deads? so basicly you do
200x5
225x5
275x AMRAP (add 5 lbs when you can do 5 reps)

[rydin4life]

The 70s Big program does look interesting. I saw your (partyrocking) post in a thread I made. I've never heard of that before, but I like the way it's structured. I wasn't sure of the rep ranges either and didn't pay the $20, but considering all of the money we tend to spend on supplements and equipment, $20 for a solid program is probably a worthwhile investment.

[grouchyjarhead]

so i have to buy the fkn book for 20$ to get the reps/sets? :/ Wouldn't it be easier to simply do 3x3-5 for the upper body lifts working up to 1 max set and doing the same for squats/deads? so basicly you do
200x5
225x5
275x AMRAP (add 5 lbs when you can do 5 reps)

The 70s Big program does look interesting. I saw your (partyrocking) post in a thread I made. I've never heard of that before, but I like the way it's structured. I wasn't sure of the rep ranges either and didn't pay the $20, but considering all of the money we tend to spend on supplements and equipment, $20 for a solid program is probably a worthwhile investment.

It's more than just a cookie cutter program so it's well worth the $20. It starts you off with the basic program but has modifications to exercises and sets/reps as well as accessory work that you can not only run the 70s Big LP for a long time but also learn how to adapt any future program you do. It's a steal at $20.

[Squid24]

so i have to buy the fkn book for 20$

The smartest thing you did was google it

Like rydin4life says, what you spend on supps, $20 for a good read is cheap.

If you want free info and very good info, stick with some of the many proven programs in this forum.

[Khalicks]

Looks okay in some ways, not so great in others. IMO.


My take might be like so, trying to take your wishes into account, OP:


1. Bench Press 3x5-8, Squat 3x5-8, BB Row 3x5-8, Standing Calf Raise 3-4x9-12, Lateral Raises 3-4x9-12

2. OHP 3x5-8, Deadlift 2x4-6, Weighted Dips 3x5-8, Bicep Curl 3-4x9-12, Face Pulls 5x15-20

3. Incline Bench Press 3x5-8, Front Squat 3x5-8, Weighted Chinups 3x5-8, Shrugs 3-4x9-12, Tricep Extension 3-4x9-12

[Cyder00]

Looks okay in some ways, not so great in others. IMO.


My take might be like so, trying to take your wishes into account, OP:


1. Bench Press 3x5-8, Squat 3x5-8, BB Row 3x5-8, Standing Calf Raise 3-4x9-12, Lateral Raises 3-4x9-12

2. OHP 3x5-8, Deadlift 2x4-6, Weighted Dips 3x5-8, Bicep Curl 3-4x9-12, Face Pulls 5x15-20

3. Incline Bench Press 3x5-8, Front Squat 3x5-8, Weighted Chinups 3x5-8, Shrugs 3-4x9-12, Tricep Extension 3-4x9-12

This ^^

[Cruceuz]

Looks okay in some ways, not so great in others. IMO.


My take might be like so, trying to take your wishes into account, OP:


1. Bench Press 3x5-8, Squat 3x5-8, BB Row 3x5-8, Standing Calf Raise 3-4x9-12, Lateral Raises 3-4x9-12

2. OHP 3x5-8, Deadlift 2x4-6, Weighted Dips 3x5-8, Bicep Curl 3-4x9-12, Face Pulls 5x15-20

3. Incline Bench Press 3x5-8, Front Squat 3x5-8, Weighted Chinups 3x5-8, Shrugs 3-4x9-12, Tricep Extension 3-4x9-12

Looks really good

Should i use straight set,for example on the OHP.
100x5
100x5
100x5

Or should i ramp up the weight to a top set like
70x5
85x5
100x5

[Khalicks]

What are your best lifts recently?

[Cruceuz]

What are your best lifts recently?

bout 180 bench, 280 dl and 235 squat at 135 bodyweigt,so cant progress linnear anymore

[LaMartian]

bout 180 bench, 280 dl and 235 squat at 135 bodyweigt,so cant progress linnear anymore

also sounds like you're not eating enough if you're at 135 and stalling. need to know your height