Hey guys I have been using the fierce five five day split and I got some really good strength gains with
Deadlift going from 160 to 180kg
Squat going from 110 to 135kg
and Bench going from 95 to 105kg
I am now looking for a new program to run that still runs around the same three compound movements. If anyone has any good suggestions that would be really great cheers.
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01-23-2020, 04:45 PM #1
Looking for a new 4-5 day split routine
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01-23-2020, 04:52 PM #2
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01-23-2020, 08:43 PM #3
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01-24-2020, 04:40 AM #4
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01-24-2020, 06:31 AM #5
- Join Date: Feb 2015
- Location: Toronto, Ontario, Canada
- Posts: 33,525
- Rep Power: 219151
Could try out something like this
http://swoleateveryheight.blogspot.c...lified_13.html
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01-24-2020, 06:37 AM #6
I was in similar situation as you.
Hopped on Jonnie Candito's 6 week free program and am now finishing 2nd cycle of it.
Program is free and has progression laid out in an excel sheet and tells you exactly what weights and reps to use each workout(you input your 1rm for the big 3)
Has you lifting 5 times a week for the first 2 weeks, then 4 times for the 2nd 2 weeks and 3 times the 5th week. Volume is high at the beginning with lower intensity, but during last 2 weeks, the intensity is higher and they're lower volume.
6th week you either: test your new 1 RM, deload, or input your calculated 1rm and start a new cycle (that's what I do)
Hope this helps.Powerlifting 2020
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01-24-2020, 06:56 AM #7
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01-24-2020, 07:02 AM #8
Since you're working out 5 days I would suggest an upper/lower split so you can work each muscle group twice a week. Here's the split I've been doing for the past couple months with some pretty good results.
The Swede Split
Monday - Upper/Low weight high reps(15-20)/3-4 sets - Bench press, bent over row, military press, Lat pulldown/ pullups, dips/tricep pushdown, barbell curl/ concentration curl.
Tuesday - Lower/Low weight high reps(15-20)/3-4 sets - Squat, RDL, Lunges, Quad extensions, hamstring curls, abductor and adductor exercises.
Wednesday - Full body deep static stretches, abs.
Thursday - Upper/High weight low reps(2-5)/3-4 sets - Bench/dumbbell press, Tbar/dumbbell row, military/dumbbell shoulder press, lat pulldown, skull crushers/tricep pushdown, barbell/dumbbell/seated curls, shrugs.
Friday - Lower/High weight low reps(2-5)/3-4 sets - Squat, deadlift, lunges with weights, farmers carry.
Saturday - Off
Sunday - Off
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01-25-2020, 07:49 AM #9
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01-25-2020, 07:53 AM #10
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01-25-2020, 07:57 AM #11
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01-25-2020, 08:00 AM #12
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01-25-2020, 08:04 AM #13
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01-25-2020, 08:21 AM #14
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01-25-2020, 08:43 AM #15
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01-25-2020, 05:43 PM #16
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01-25-2020, 06:16 PM #17
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01-25-2020, 06:20 PM #18
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01-25-2020, 11:24 PM #19
Nice progress man
I'm a huge fan of upper lowers.
Upper
Lower
Off
Upper
Lower
Off
Off
Balance of workload and rest days. Can dedicate days to intensity or volume. Change exercise rotation based on needs or weak points. Do small things on off days if you wish.
If you miss a day, it's easy to just do it the next day or modify volume of future days; without putting a dent in recovery or having to miss a workout all together.
Very flexible and forgiving.
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01-26-2020, 09:25 AM #20
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