5x5 to body building routine... help me

[Synyster06Gates]

Now that summer is here and I've established a decent strength base, I want to start moving towards a body building routine. I want to do 8 weeks of the body building routine, then 4 to 8 week weeks of 5x5 again. I want to do a 4 or 5 day split, going to the gym either M-T-Th-F or M-T-W-Th-F. What would be the best way to do these splits. I've always been more into the powerlifting workouts, never really experienced a body building style of workout. Can anyone help me out with a basic 4 or 5 day split?


Day 1: Legs:
A. Full Squat 5x5
B1. Leg Press 4x8
B2. Hamstring Curl 4x8
C. Knee Extension 3x12
D. Calf Raises 3x12

Day 2: Chest:
A. Flat bench 5x5
B1. Incline bench 4x8
B2. Decline bench 4x8
C. Pec Dec 3x12
D. DB Flys 4x8

Day 3: Back:
A. Deadlift 4x5
B1. Wide Grip Pull-up 3x10
B2. Barbell Row 4x8
C. Shrugs 3x12
D. Seated Pull down 3x12

Day 4: Shoulder:
A. Push Press 5x3,2,1
B1. Upright Row 4x8
B2. Incline Side Raises 3x10
C. Front Raise 3x12
D. Bent over Cable Side Raise 3x15

Day 5: Arms:
A. Preacher Curl 5x3,2,1*
B1. Overhead Tricep Extension 3-4x8-10
B2. Hammer Curl 3-4x8-10
C. Parallel Dips 3x12-15
D. Calf Raises 3x12-15

Day 6: Rest

Day 7: Rest

[Synyster06Gates]

Anyone?

[DurPats]

Now that summer is here and I've established a decent strength base, I want to start moving towards a body building routine. I want to do 8 weeks of the body building routine, then 4 to 8 week weeks of 5x5 again. I want to do a 4 or 5 day split, going to the gym either M-T-Th-F or M-T-W-Th-F. What would be the best way to do these splits. I've always been more into the powerlifting workouts, never really experienced a body building style of workout. Can anyone help me out with a basic 4 or 5 day split?


Day 1: Legs:
A. Full Squat 5x5
B1. Leg Press 4x8
B2. Hamstring Curl 4x8
C. Knee Extension 3x12
D. Calf Raises 3x12

Day 2: Chest:
A. Flat bench 5x5
B1. Incline bench 4x8
B2. Decline bench 4x8
C. Pec Dec 3x12
D. DB Flys 4x8

Day 3: Back:
A. Deadlift 4x5
B1. Wide Grip Pull-up 3x10
B2. Barbell Row 4x8
C. Shrugs 3x12
D. Seated Pull down 3x12

Day 4: Shoulder:
A. Push Press 5x3,2,1
B1. Upright Row 4x8
B2. Incline Side Raises 3x10
C. Front Raise 3x12
D. Bent over Cable Side Raise 3x15

Day 5: Arms:
A. Preacher Curl 5x3,2,1*
B1. Overhead Tricep Extension 3-4x8-10
B2. Hammer Curl 3-4x8-10
C. Parallel Dips 3x12-15
D. Calf Raises 3x12-15

Day 6: Rest

Day 7: Rest

Nice name, Avenged Sevenfold is sick. I think you should just stick to 5x5 dude, its been proven to work, your program hasnt no offense. Good luck though with whatever you choose.

[Synyster06Gates]

I've been doing Madcows 5x5 for 4 months now, and though my strength has gone up tremendously, my size hasn't. I eat tons, and I've gained 20 lbs, but there isn't much of a noticable change in muscle mass.

[DurPats]

I've been doing Madcows 5x5 for 4 months now, and though my strength has gone up tremendously, my size hasn't. I eat tons, and I've gained 20 lbs, but there isn't much of a noticable change in muscle mass.

Try HST then, Its all hypertrophy based until the very end when you do the 5 rep scheme. Heard good things about it and its just for building mass, you work out 3 days a week, you could probably skip the 2 weeks of 15 reps and skip right to the 10 rep scheme. Dont know if its for you, but I'd give it a look just to see.

http://www.hypertrophy-specific.com/hst_II.html

[Hut*Hut]

I've been doing Madcows 5x5 for 4 months now, and though my strength has gone up tremendously, my size hasn't. I eat tons, and I've gained 20 lbs, but there isn't much of a noticable change in muscle mass.

So have you gotten fat?

[Synyster06Gates]

Haha look at my pics.. it's not fat. Most of the weight that I gained seems to be in my quads and back. Chest/core/arms and shoulders still seem to be about the same.

[Nuwin]

I've been there, done that. My pictures will back it up. Too many splits and bro-science, not enough simple, proven strategy.

Stick with the 5x5. Going to the split too early won't get you where you want any faster. In fact, it may make you go slower. Ride the 5x5 until you totally stall out. Then take the strength you've gained and apply it to lifting heavy in a split.

4 months is a pretty short time. Your body is just filling out naturally. Ride the strength momentum as long as you can. This isn't an overnight or one year deal. This is a lifelong journey. The better the foundation, the better the structure is that sits on top of it.