Hypertrophy/Bodybuilding Routine

[userA1SC0FIAOOK]

Good afternoon all. I am one of the original Kelei workout followers. When I say original, I started following his routines back in 2014. At that time, I had done a pyramid workout routine for about 6 months prior, and had started that routine as a beginner. I did Kelei’s routine for 3 months and my gains were fairly significant in comparison to the prior routine. It truly worked well for my body. Unfortunately I tore my rotator cuff being overly aggressive with lateral dumbbell raises, and it took a good 6 months to fully heal.

I lost all that I had gained, along with the determination and dedication to get back into it. In 2016 I made the decision to give it another go. Sure enough, 2-3 months into it and I was getting some size and definition back. In particular my chest and biceps. I was still a ways away from where I was in 2014. Well, I got married and lazy. Completely stopped.

About 3 months ago my wife kicked me in the butt and said get back in shape. At that point I was around 15 pounds overweight, and now that I am 47 i am finding my toughest challenge to be the fat loss around belly and hips. I am back to the beginner routine. Sole focus is building core strength. My arms seems to respond the best to this routine as the definition is quickly returning. My chest is responding pretty good, but I have the extra fat to shed off before the real definition comes back.

Anyways, say what you want about Kelei. I thought he was pretty cool and he was quick to offer advice. As I mentioned, this routine has worked very well for me and I plan on using it for years to come.

Happy lifting!

[xxx_jfb_xxx]

The people bashing this program havent tried the program consistently.

Sure his way of benching isnt going to be for everyone.

Wide grip? Absolutely the best for chest activation. No doubt.

10 reps, pause for a minute, hit it again, etc to at least 30 reps? Absolutely.

Main lifts good? Absolutely

Bros, i did this workout in 2014 to 2016. 2 whole years before i had kids. I wasnt a beginner either. That was my 5th to 7th year body building.

After i had kids, I took a break.

For the past 6 weeks I began with this workout. Yes, as a beginner again I started with this.

My lifts sucked as you can imagine.

Within 6 weeks, 135 bench to 185
95 lb squat (bad knee) to 185
20 lb Curls to 30
100 lb lat pd to 160
95 lb bent over rows to 155

Whoever claims this is garbage needs to actually try it consistently.

Im 36 years old. These gains shouldnt be possible. Kelei knew what he was talking about

[jaxqen]

The people bashing this program havent tried the program consistently.

Sure his way of benching isnt going to be for everyone.

Wide grip? Absolutely the best for chest activation. No doubt.

10 reps, pause for a minute, hit it again, etc to at least 30 reps? Absolutely.

Main lifts good? Absolutely

Bros, i did this workout in 2014 to 2016. 2 whole years before i had kids. I wasnt a beginner either. That was my 5th to 7th year body building.

After i had kids, I took a break.

For the past 6 weeks I began with this workout. Yes, as a beginner again I started with this.

My lifts sucked as you can imagine.

Within 6 weeks, 135 bench to 185
95 lb squat (bad knee) to 185
20 lb Curls to 30
100 lb lat pd to 160
95 lb bent over rows to 155

Whoever claims this is garbage needs to actually try it consistently.

Im 36 years old. These gains shouldnt be possible. Kelei knew what he was talking about

His way of benching is Gironda bench/guillotine bench. Great for chest activation, can be bad for shoulders for some people.
I don't know who is bashing his program, though.


From what I see on your photos, your lift gains are possible. You have 7 years of body building and you look pretty big in your past photos.
I know that you gave up training, but still going from 135 to 185 in 6 weeks seems plausible for me.. for a guy who trained a lot in the past.
Same for the other lifts.

[xxx_jfb_xxx]

His way of benching is Gironda bench/guillotine bench. Great for chest activation, can be bad for shoulders for some people.
I don't know who is bashing his program, though.


From what I see on your photos, your lift gains are possible. You have 7 years of body building and you look pretty big in your past photos.
I know that you gave up training, but still going from 135 to 185 in 6 weeks seems plausible for me.. for a guy who trained a lot in the past.
Same for the other lifts.

Just go back and read the last 2 pages of this thread.

[jaxqen]

Just go back and read the last 2 pages of this thread.

I did.
Mostly one guy with several comments, in 2018.

His routine seems OK, but only if you train 5-6 times a week. Basically, a PPL, but with mid delts on pull day.
I like the "Rest days are taken whenever you feel as though you need one, just pick up from where you left off." concept.
I also like the "* Side delts, calves and abs can be trained daily, these muscle groups respond exceptionally well to high frequency training.", worked for me.
His selection of exercises is quite normal, nothing weird.

[GrouchyUSMC]

The people bashing this program havent tried the program consistently.

Sure his way of benching isnt going to be for everyone.

Wide grip? Absolutely the best for chest activation. No doubt.

10 reps, pause for a minute, hit it again, etc to at least 30 reps? Absolutely.

Main lifts good? Absolutely

Bros, i did this workout in 2014 to 2016. 2 whole years before i had kids. I wasnt a beginner either. That was my 5th to 7th year body building.

After i had kids, I took a break.

For the past 6 weeks I began with this workout. Yes, as a beginner again I started with this.

My lifts sucked as you can imagine.

Within 6 weeks, 135 bench to 185
95 lb squat (bad knee) to 185
20 lb Curls to 30
100 lb lat pd to 160
95 lb bent over rows to 155

Whoever claims this is garbage needs to actually try it consistently.

Im 36 years old. These gains shouldnt be possible. Kelei knew what he was talking about

Strength fades slower and comes back quicker. Your gains are pretty realistic for 6 weeks when you had a really solid foundation before. I had a 5 year layoff due to the same business (life, kids, etc.) and worked up to a 1.5x BW squat and a near BW power clean in about 6-7 weeks when I started back up. I wasn't using anything extraordinary either, just a modified version of what is now my Beginner Powerbuilding Routine.

[Plogen]

lol I was randomly visiting the forums after years of break from training, and then i see this thread

I started following the Kelei routines from the beginning, i think it was late 2013 or 2014. I trained for over 2 years only following his routine, until i stopped. All the progress i made back then was from his routine(s) alone, and I dont regret it.
Just recently i started training again after loong break and weight gain, and I had planned on following the same principles and advices. So it was funny seeing this thread here.

How and where is Kelei btw? I see his account says banned, did the forums think his routine was a hoax or what?

[lwevert]

I was one of the first people on Kelei's plan, way back in August of 2012, and I still use it to this day. I have tried a few times to switch to something that doesn't weird ppl out, but I usually only last a few weeks until i am back on this program. I have adapted the workout over time, added some different exercises, and even upped the rep range. I was getting one-on-one advice from him until 2015, but he dropped off or was banned.

I am sure there are better plans out there, but i like the intensity of this one and I can always feel it. I started at 175 lbs BW in 2012 to 210 lbs know, with lower BF.

I did try the viking bare bone plan a few months ago and lasted a month before switching back.

[GrouchyUSMC]

How and where is Kelei btw? I see his account says banned, did the forums think his routine was a hoax or what?

He made a bunch of ridiculous claims, people called him out on it, he tried lying more to cover it up, he got exposed, so he just posted pornography in the Misc forum until he got banned.

[BeginnerGainz]

He made a bunch of ridiculous claims, people called him out on it, he tried lying more to cover it up, he got exposed, so he just posted pornography in the Misc forum until he got banned.

Do you have this thread on spread? Not sure your hate for a workout program you don’t even do even warrants discussion.

[GrouchyUSMC]

Do you have this thread on spread? Not sure your hate for a workout program you don’t even do even warrants discussion.

He asked several days ago, I answered today when I was scanning the forums. Let's not get overly excited here.

[necon76]

He made a bunch of ridiculous claims, people called him out on it, he tried lying more to cover it up, he got exposed, so he just posted pornography in the Misc forum until he got banned.

It's been five years bro. Get off his dick already lol.

[GrouchyUSMC]

It's been five years bro. Get off his dick already lol.

He asked where he went, I told him. If you want to keep worshipping some dude who claimed to front squat over 600 pounds for reps in his basement, you do you.

[Havok69]

He asked where he went, I told him. If you want to keep worshipping some dude who claimed to front squat over 600 pounds for reps in his basement, you do you.

This is what got me. He seemed like a chill dude and like he genuinely wanted to help people, and the rest/pause techniques and his routines overall seemed based on solid research and application, but when he said he not only could front squat 600 for reps, but using R/P techniques while doing it? Yeah, no.

[knecke]

Would this work, or what could be improved upon?
Thinking of going for 3, 5 and 6 days/week


D1
1. Barbell Bench press (3-4x6-8)
2. Incline Bench Press (3x6-10)
3. Machine Fly / Cable Flies / Cable Crossovers (3x8-15)
4. Dumbbell Overhead Extension / Dips / Triceps Machine Dip / DB pullovers / Machine pullovers 4x8-12
5. Triceps Rope Pushdown (3-4x10-15)
6. Standing Overhead Press (3-4x6-12) / Dumbbell Side lateral raises (3-4x10-15) / Seated Dumbbell Press (3-4x8-12)

D2
1. Wide grip pull-ups (3-4x4-8) / Wide/neutral Grip Lat Pulldowns (3-4x8-12)
2. Seated Row / Chest-Supported Row / Machine rows (3x8-12)
3. Machine Reverse Fly / Dumbbell Reverse Fly (3-4x10-15)
4. Incline Dumbbell Curls (3-4x6-12)
5. EZ Bar Preacher curls / Machine Preacher Curl (3-4x6-12)
6. Dumbbell Side Lateral Raises (3-4x10-15)

D3
1. Romanian deadlift (3x6-12) / Barbell Row (3x8-12)
2. Seated Leg Curl (3-4x12-15)
3. Hack Squat (3-4x6-10) / Barbell Squat (3-4x4-8)
4. Leg Extension (3-4x10-15)
5. Leg Press (3x8-12)
6. Optional: standing calf raises, seated calf raises, ab rollouts. (12-30 reps)