Stronger and good physique

[bananzza]

Hi all,

I've been going to the gym for the past 2 years (being serious for the past year), wanting to build a good physique and getting stronger, as my main goals.

Tried several bodybuilding splits and stronglifts 5x5. Most fond of the 5x5 program, but a bit dull in the long run. So I wanted to combine both strength and hypertrophy. I created my own program trying to achieve this. All major muscles, roughly 120 reps total per week and minor 60 reps per week.

Please have a look and give feedback. It's a 3 days per week-split. Abs worked every session too. Goals are: increasing strength in the big lifts while getting a good looking muscle development as a plus.

Current stats:
Wheight: 74 kg

Bench: 75 kg x 5
Squats: 95 kg x 5
Deadlift: 120 kg x 5
OHP: 50 kg x 5

----=== Heavy ===----

Lower: 5 rep, 4 set
Squats

Upper (chest): 5 rep, 4 set
Bench Press
Dips

Upper (back): 5 rep, 4 set
Chins
BB Rows


----=== Heavy and hyper ===----

Lower:
Deadlift, 5 rep, 1 set
Stiff legged deadlift, 10 rep, 4 set

Upper (shoulder):
Over Head Press, 5 rep, 4 set
Dumbell Press / OHP, 10 rep, 4 set
Traps, 10 rep, 6 set

Upper (arms): 10 rep, 4 set
Biceps
Triceps


----=== Hyper ===----

Lower: 10 rep, 4 set
Front Squats
Leg Kicks

Upper (chest): 10 rep, 4 set
(Warmup cables)
Floor Press
Incline DB Fly

Upper (back): 10 rep, 4 set
Lat Pulldown
Rows Variation
Backside Shoulder

[SuffolkPunch]

You don't need to work to combine the two - since a larger muscle IS a stronger muscle.

At your current level, any routine that makes you stronger will make the muscles larger and vica versa. That could equally be a routine with 5 rep or 12 rep sets. Making your own routine is a minefield, I would continue to use a well known routine like Fierce 5 until you are intermediate level and have a lot more experience at running a routine that produces results.

[jgreystoke]

^^^^^^^^

Definitely this.

[jgreystoke]

^^^^^^^^

Definitely this.