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  1. #1
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    am i over doing it with this routine?

    push power
    bench 3 x 5
    incline 2 x 6-10
    decline 2 x 6-10
    shoulder press 3 x 6-10
    up right row 2 x 6-10
    rear delt 2 x 6-10
    close grip bench press 3 x 6-10

    pull power
    row 3 x 5
    pull up 2 x 6-10
    rack chins 2 x 6-10
    shrug 3 x 5
    reverse shrug 2 x 6-10
    db shrugs 2 x 6-10
    e-z bar curl 3 x 6-10

    legs hyper
    squat 4 x 5-8
    leg press 4 x 8-12
    sldl 3 x 5-8
    leg curl 3 x 12-15
    leg extension 2 x 10-15
    barbell calf raise 4 x 10-15
    sitting calf raise 3 x 12-20

    push hyper
    bench 4 x 5-8
    incline 3 x 8-12
    decline 3 x 8-12
    hammer strength bench 2 x 12-15
    incline fly 2 x 10-20
    shoulder press 3 x 8-12
    up right row 2 x 10-15
    rear delt 2 x 10-12
    shoulder flys 2 x 10-20
    tricep rope push down 3 x 8-12
    tricep overhead extension 2 x 10-15
    tricep dips 2 x failure

    pull hyper
    row 4 x 5-8
    rack chins 3 x 8-12
    cable row 3 x 8-12
    hyper extension 2 x failure
    pull down 2 x 12-15
    shrug 3 x 5-8
    reverse shrug 3 x 8-12
    db shrug 2 x 12-15
    preacher curl 3 x 8-12
    sitting db curls 2 x 10-15
    spider curls 2 x 12-15

    i only work legs x1 a week because i have x2 basketball games a week
    thoughts?
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  2. #2
    Kfme psychodiver9's Avatar
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    It looks very similar to phat. Are you cutting or bulking? I wouldn't advise that on a cut while playing a sport
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  3. #3
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    At first glance I'm like

    Some of your 'power' days look like hyper to me.
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  4. #4
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    Originally Posted by psychodiver9 View Post
    It looks very similar to phat. Are you cutting or bulking? I wouldn't advise that on a cut while playing a sport
    currently cutting

    Originally Posted by phal View Post
    At first glance I'm like

    Some of your 'power' days look like hyper to me.
    really?
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  5. #5
    Kfme psychodiver9's Avatar
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    Not sure that's a good cutting routine. What is your lifting history? Perhaps look for a proven routine
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  6. #6
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    I'd honestly say scratch that routine and find something that's proven, it seems like a lot of unnecessary volume w/ very little benefit.

    Granted a lot of the exercises are only 2 sets or so, but that's just IMO.
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    Originally Posted by psychodiver9 View Post
    Not sure that's a good cutting routine. What is your lifting history? Perhaps look for a proven routine
    2 years, 8 months serious. have done various splits. Which routine do you advise on a cut?

    Originally Posted by phal View Post
    I'd honestly say scratch that routine and find something that's proven, it seems like a lot of unnecessary volume w/ very little benefit.

    Granted a lot of the exercises are only 2 sets or so, but that's just IMO.
    whats wrong with 2 sets? Not argueing just curious because the phat routine has alot of sets at 2. Which routine do you advise?
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  8. #8
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    Originally Posted by brosephstalin1 View Post
    push power
    bench 4 x 5
    standing shoulder press 3 x 6-10
    decline 2 x 8-12

    pull power
    row 3 x 5
    Face Pulls 2 x 6-10
    db shrugs 2 x 6-10
    straight bar drag curls 3 x 6-10

    legs hyper
    squat 4 x 5-8
    leg extension 2 x 10-15
    sldl 2 x 10-15
    leg curl 3 x 12-15
    barbell calf raise 4 x 10-15
    sitting calf raise 3 x 12-20

    push hyper
    incline hammer (neutral) grip dumbbell bench 3 x 8-12
    decline BB bench 2 x 8-12
    seated military DB press 2 x 8-12
    rear delt 2 x 10-12
    shoulder flys 2 x 10-20
    tricep rope push down 2 x 8-12
    tricep EZ bar pullover 2 x 8-12

    pull hyper
    row 2 x 8-12
    rack chins 3 x 8-12
    hyper extension 2 x failure
    pull down 2 x 8-12
    shrug 3 x 5-8
    preacher curl except you do it backwards on the preacher curl bench to drastically change the angle at which your arm lays 2 x 8-12
    seated db curls on an incline bench @ ~45 degrees 2 x 6-10
    Fixed.


    Edit: I still think it kinda sucks.
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  9. #9
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    Originally Posted by surfeatliftsurf View Post
    Fixed.


    Edit: I still think it kinda sucks.
    thanks bro!!
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  10. #10
    Mother Pho Ga phal's Avatar
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    There's nothing inherently wrong with just two sets, it just seems unnecessary to me.

    Doing flat - incline - decline on both power/hyper days, three shrug movements, three tricep/bicep movements + a lot of other random exercises etc

    My suggestion was to probably find a more proven routine.
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  11. #11
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    Originally Posted by phal View Post
    There's nothing inherently wrong with just two sets, it just seems unnecessary to me.

    Doing flat - incline - decline on both power/hyper days, three shrug movements, three tricep/bicep movements + a lot of other random exercises etc

    My suggestion was to probably find a more proven routine.
    ah i see what your saying. Which routine do you advise while on this cut? Id rather only have x1 leg day because basketball games are taxing on the legs and i have every saturday and sunday.
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    Originally Posted by brosephstalin1 View Post
    ah i see what your saying. Which routine do you advise while on this cut? Id rather only have x1 leg day because basketball games are taxing on the legs and i have every saturday and sunday.
    Look up All Pro's intermediate number 2. If you want to go easy on the legs, do the program A off B off A off off B off A off B off off

    That's basically "upper/lower/upper" and "Lower/upper/lower" alternating week by week. The lower days are really not so much that you're going to feel it terribly and honestly I've gotten about 15% stronger in just 7 weeks doing that.
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  13. #13
    Mother Pho Ga phal's Avatar
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    Originally Posted by brosephstalin1 View Post
    ah i see what your saying. Which routine do you advise while on this cut? Id rather only have x1 leg day because basketball games are taxing on the legs and i have every saturday and sunday.
    Regardless of routine I am sure you're aware you should be lifting as heavy as possible.

    That being said, you can easily find a better push/pull/legs or upper/lower template just by using the resources of the internet.

    Or maybe someone will be so kind (I see surfeat already tried to) as to modify your current routine.
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  14. #14
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    what about phat like this:
    upper
    lower
    rest
    chest/arms
    rest
    shoulders/back
    rest
    rest
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    Mother Pho Ga phal's Avatar
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    That can easily work, as long as you recognize that's 8 days and it'd be a rotating schedule.
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  16. #16
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    Originally Posted by phal View Post
    That can easily work, as long as you recognize that's 8 days and it'd be a rotating schedule.
    oops
    upper
    lower
    rest
    chest/arms
    rest
    back/shoulders
    rest
    reapeat

    the only problem is one of the workout days would be on game day which is why i like push/pull better than the way layne seperates upper body, i dont like doing shoulders after chest. I guess i could always take his exercises and move biceps to back and shoulders to chest.

    so itd be
    chest/shoulders/tricpes:
    bench 6 x 3
    incline 3 x 8-12
    hammer strength 3 x 12-15
    incline flys 2 x 15-20
    db press 2 x 8-12
    upright rows 3 x 12-15
    flys 3 x 12-20
    rear delt 3 x 10-12
    tricep 3 x 8-12
    tricep 2 x 12-15
    tricep 2 x 15-20

    back/traps/biceps
    bent over row 6 x 3
    rack chins 3 x 8-12
    seated row 3 x 8-12
    shrug 3 x 8-12
    reverse shrug 2 x 12-15
    hyper extension 2 x failure
    pull downs 2 x 15-20
    bicep 3 x 8-12
    bicep 2 x 12-15
    bicep 2 x 15-20
    Last edited by brosephstalin1; 01-28-2012 at 09:45 AM.
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  17. #17
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    Originally Posted by brosephstalin1 View Post
    oops
    upper
    lower
    rest
    chest/arms
    rest
    back/shoulders
    rest
    reapeat

    the only problem is one of the workout days would be on game day which is why i like push/pull better than the way layne seperates upper body, i dont like doing shoulders after chest. I guess i could always take his exercises and move biceps to back and shoulders to chest.
    Easy solution:

    Modify the schedule so your game day is a rest day lol

    & why not try

    Upper (Power)
    Lower (Power)
    Rest
    Chest, tri's, shoulders
    Rest
    Back, bi's
    Rest

    And by shoulders I realistically mean doing more lateral/rear movement as opposed to more pressing.
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  18. #18
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    Originally Posted by phal View Post
    Easy solution:

    Modify the schedule so your game day is a rest day lol

    & why not try

    Upper (Power)
    Lower (Power)
    Rest
    Chest, tri's, shoulders
    Rest
    Back, bi's
    Rest

    And by shoulders I realistically mean doing more lateral/rear movement as opposed to more pressing.
    yeahh i edited my post above. I want the weekeneds clear for my games and edited the routine too, i changed the pressing shoulder movement to only two sets. The lateral/rears are x3 sets
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    First off, what are your numbers on the big 3? If you don't know, I'd cut the volume and up the intensity with a more basic routine.
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    Originally Posted by brosephstalin1 View Post

    chest/shoulders/tri:

    bench 3 x ??
    incline 3 x 8-12
    dips 2 - 3 x 8 - 10
    flys 3 x 12-20
    upright rows 3 x 12-15
    tricep 3 x 8-12
    tricep 2 x 12-15 (two tricep movements seems more optional to me but won't hurt)

    back/traps/biceps

    bent over row 3 x ??
    rack chins/lat pull downs 3 x 8-12
    DB Row 3 x 8-12
    shrug 3 x 8-12
    reverse shrug 2 x 12-15 (up to you)
    bicep 3 x 8-12
    bicep 2 x 12-15 (Same about being optional IMO)
    Fixed.
    Sheiko? My journey to 1,500+ @ 165

    http://forum.bodybuilding.com/showthread.php?t=167881761

    Keep On Getting Strong

    Best Gym Lifts

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  21. #21
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    Originally Posted by phal View Post
    Fixed.
    thanks bro! I appreciate your help
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  22. #22
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    holy sh*t at volume

    30 working sets on chest/shoulders/triceps

    is such a thing even possible
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    Registered User Lvisaa2's Avatar
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    Originally Posted by Ka0s View Post
    holy sh*t at volume

    30 working sets on chest/shoulders/triceps

    is such a thing even possible
    When I did chest/bi/shoulders on my last split, I did ~60 sets. So, yeah, you can do it. Necessary/efficient? Completely different story. Although, there was some theory behind it and I think it did pay off.

    OP, if you aren't experienced enough to know your own body, limitations, and how it responds. Then stick to a structured and proven program. Too many people try to throw together some hogwash routine without proper understanding.
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    Originally Posted by Lvisaa2 View Post
    When I did chest/bi/shoulders on my last split, I did ~60 sets. So, yeah, you can do it. Necessary/efficient? Completely different story. Although, there was some theory behind it and I think it did pay off.

    OP, if you aren't experienced enough to know your own body, limitations, and how it responds. Then stick to a structured and proven program. Too many people try to throw together some hogwash routine without proper understanding.
    After about ~12 work sets, my performance just plummets
    And this is for full-body or push/pull, not 12 sets on 1 body part
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    Registered User Lvisaa2's Avatar
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    Originally Posted by Ka0s View Post
    After about ~12 work sets, my performance just plummets
    And this is for full-body or push/pull, not 12 sets on 1 body part
    I respond well to high volume, but at that point it was pushing my limits(especially in the context of the overall routine which was very taxing). Yet I viewed it as overreaching and since I've switched to a more moderate routine, my strength has been steadily increasing in lifts that weren't moving as linearly previously as they are now. I attribute it to grinding out those weeks of hell.


    Edit: My fullbody(which I do 2x/split) is ~35-40 sets currently. <3 volume.
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    Originally Posted by Ka0s View Post
    holy sh*t at volume

    30 working sets on chest/shoulders/triceps

    is such a thing even possible
    i used to have alot more. My old chest routine before i researched training more:
    bench 5 x 8-12
    incline 4 x 8-12
    decline 4 x 8-12
    hammer 4 x 8-12
    incline fly 4 x 12-15
    flat fly 4 x 12-15
    cable flys 4 x 12-15

    Originally Posted by Lvisaa2 View Post
    <3 volume.
    me too
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