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  • I think its best to pick one goal at a time. For...

    I think its best to pick one goal at a time. For overall size you might be overlooking the fact that a stronger muscle is a bigger muscle. Your chest will look good with a high bench. Same logic for...
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    282
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    20,611

    Weight 183 lbs. My sleep schedule has been messed...

    Weight 183 lbs. My sleep schedule has been messed up this week so today did not go well. I started with 295 lbs with squats but wasn't feeling it.

    Lower
    Db lunge 70x8, 70x8, 70x8
    Db RDL 70x10,...
  • This^. All of those programs have built in...

    This^. All of those programs have built in progression, which is what drives growth. If you are not adding weight to the bar as a natural novice or intermediate lifter you're wasting time. You need...
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    20,611

    Weight 183 lbs Pull Pendlay row 165x5, 165x5,...

    Weight 183 lbs

    Pull
    Pendlay row 165x5, 165x5, 165x5, 175x1*, 195x*
    Lat pulldown 160x8, 160x8, 160x8
    Db row 55x8, 55x8, 55x8
    Reverse fly 10x10, 10x10, 10x10
    Hammer curl 35x20, 35x20, 35x20
    Db...
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    20,611

    Weight 184 lbs Push Bench press 225x5, 225x5,...

    Weight 184 lbs

    Push
    Bench press 225x5, 225x5, 225x5, 250x1*
    OHP 110x5, 110x5, 110x5
    DB fly 35x10, 35x10, 35x10
    Overhead ext 35x10, 35x10, 35x10
    Lateral 10x10, 10x10, 10x10
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    20,611

    Legs DL 345x3, 345x3, 345x3 Db lunge 70x8,...

    Legs
    DL 345x3, 345x3, 345x3
    Db lunge 70x8, 70x8, 70x8
    Leg ext 50x10, 50x10, 50x10
    Leg curl 50x10, 50x10, 50x10
    Calf 90x15, 90x15, 90x15
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    1,060

    I think you could get a lot out of the...

    I think you could get a lot out of the intermediate fierce 5 upper lower. Then once you get to the point where the workouts are getting too difficult you could move to the advanced LULPP.
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    282
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    20,611

    3 sec paused bench. 184 lbs today. Upper...

    3 sec paused bench. 184 lbs today.

    Upper
    Incline press 150x5, 150x5, 150x5
    Lat pulldown 160x8, 160x8, 160x8
    Db flat press 55x8, 55x8, 55x8
    Db row 55x8, 55x8, 55x8
    Reverse fly 10x10, 10x10,...
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    282
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    20,611

    Back from de load

    Back with a light lower volume day just to get back into the swing of things.

    Lower
    DB lunge 70x8, 70x8, 70x8
    DB RDL 70x8, 70x8, 70x8
    Leg curl 50x10, 50x10, 50x10
    Leg ext 50x10, 50x10, 50x10...
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    13
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    1,107

    Resetting is important. I wouldn’t advise...

    Resetting is important. I wouldn’t advise grinding yourself out. Yes I would cut down to around 12-13%.

    Edit if you want to dl read the intermediate section of the comprehensive thread. It shows...
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    13
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    1,107

    I would do fierce 5 upper lower but use the...

    I would do fierce 5 upper lower but use the novice progression for legs and intermediate for upper. PHAT is an inter/advanced program so I wouldn’t suggest that.
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    282
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    20,611

    Deload

    5 days of complete rest.
  • Replies
    282
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    20,611

    Upper Incline press 150x5, 150x5, 150x5 Lat...

    Upper
    Incline press 150x5, 150x5, 150x5
    Lat pull down 150x8, 150x8, 150x8
    Db flat press 55x8, 55x8, 55x8
    Db row 55x8, 55x8, 55x8
    Reverse fly 10x10
    Curl 55x8, 55x8, 55x8
  • Replies
    282
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    20,611

    Lower Squat 295x5, 295x5, 295x5 DB RDL 70x8,...

    Lower
    Squat 295x5, 295x5, 295x5
    DB RDL 70x8, 70x8, 70x8
    DB Lunge 70x8, 70x8, 70x8
    Leg curl 50x10, 50x10, 50x10
    Calf 90x18, 90x18, 90x18
    Weighted crunches 90x12, 90x12, 90x12
  • Replies
    12
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    1,614

    There are a bunch of ways you can go in regards...

    There are a bunch of ways you can go in regards to programming. Personally id run fierce 5 novice until you legit stall while bulking and then switch to the intermediate program. An expert designed...
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    6
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    986

    Its amazing to me that in 2020 a coach would put...

    Its amazing to me that in 2020 a coach would put a 17 year old on a bro split.

    https://forum.bodybuilding.com/showthread.php?t=162916931&page=1...
  • Replies
    282
    Views
    20,611

    Weight 183.6 lbs Pull Pendlay row 160x6,...

    Weight 183.6 lbs

    Pull
    Pendlay row 160x6, 160x6, 160x6, 190x1*
    Lat pulldown 150x10, 150x10, 150x10
    Db row 50x10, 50x10, 50x10
    Reverse fly 10x12, 10x12, 10x12
    Db curl 35x22, 35x22, 35x22
  • Replies
    282
    Views
    20,611

    Push Bench 220x6, 220x6, 220x6 OHP 105x6,...

    Push
    Bench 220x6, 220x6, 220x6
    OHP 105x6, 105x6, 105x6
    Db fly 35x12, 35x12, 35x12
    Tri pressdown 70x12, 70x12, 70x12
    Lateral 10x12, 10x12, 10x12
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    10
    Views
    852

    Disregard everything on the main site....

    Disregard everything on the main site. Progression is what drives growth, not changing routines. As a natural lifter you need to be adding weight to the bar overtime to make gains. Look into a good...
  • Replies
    282
    Views
    20,611

    Legs DL 335x3, 335x3, 335x3 DB lunge 70x8,...

    Legs
    DL 335x3, 335x3, 335x3
    DB lunge 70x8, 70x8, 70x8
    Leg ext 50x12, 50x12, 50x12
    Leg curl 50x12, 50x12, 50x12
    Db calf raise 45x18, 45x18, 45x18
    Weighted crunches 90x12, 90x12, 90x12
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