Hypertrophy/Bodybuilding Routine

[krysix]

Right now I can only train 3 times a week so I'm doing this:
A
Dips, romanian deadlifts, pulldowns, leg extensions, reverse flyes, calves.
B
Squats, pullups, flyes, face pulls, triceps, lateral raises.
C
CS Rows, HS bench press, leg press, lateral raises, biceps, calves.

[Vytt]

Right now I can only train 3 times a week so I'm doing this:
A
Dips, romanian deadlifts, pulldowns, leg extensions, reverse flyes, calves.
B
Squats, pullups, flyes, face pulls, triceps, lateral raises.
C
CS Rows, HS bench press, leg press, lateral raises, biceps, calves.

I would recommend to go with full body routine in that case ...

[Jasonk282]

I would recommend to go with full body routine in that case ...

this. You want volume and frequency

[NewAgeMayan]

Yeah, what you've got there is *kind of* full body each session (it reminds me a little of Kelei's 'Intermediate/Advanced Routine-Revision 1'), but Im pretty sure Kelei would say that your progression with each exercise is going to suffer compared to doing the same exercises multiple times per week.

From memory, he seems to advocate a balance between exercise variety and exercise frequency (amongst other variables).

[TrIff]

How should I do if I'm only able to train four times per week?

[Negligence]

How should I do if I'm only able to train four times per week?

I do a push/pull, keeping volume between 40-50 reps, or less if I'm just not feeling it that day.

[xxx_jfb_xxx]

And I prefer upper/lower... either or would be fine

[Jasonk282]

I do a push/pull, keeping volume between 40-50 reps, or less if I'm just not feeling it that day.

this, but I do upper/lower 30-40 reps per set. However I don't do the all out first set. I just do 5 reps per set with 30 secs rest till I hit my rep goals

[shamrockwin]

Considering Kels name is Luke I doubt he's Dan Green lol, I managed to work online with Kel years ago, Kel got me as close as I could get with potential without restricting my life greatly, Kel is also cool with chatting about random everyday topics unrelated to training. Id say we sent several hundred emails between us and every message was educational and fun.

[TrIff]

I actually prefer push/pull because having a hole day dedicated to lower body is so damn boring. Does this seem fine?

Bench Press
Front Squat
Incline Bench
Lateral Raises
Rope Pushdowns
Leg Extensions

Chins
RDL
Cable seated row
Barbell curls
Reverse flyes
Lying Leg Curls

40 reps per exercise to start with.

And also as I understand there isn't any set rest intervals anymore? You just do sets when you feel like it until you reach 40 reps? So I could rest 20 minutes if I feel like it or what?

[Jasonk282]

Considering Kels name is Luke I doubt he's Dan Green lol, I managed to work online with Kel years ago, Kel got me as close as I could get with potential without restricting my life greatly, Kel is also cool with chatting about random everyday topics unrelated to training. Id say we sent several hundred emails between us and every message was educational and fun.

only one person gives a Fuk who he really is

[MichielN]

Considering Kels name is Luke I doubt he's Dan Green lol, I managed to work online with Kel years ago, Kel got me as close as I could get with potential without restricting my life greatly, Kel is also cool with chatting about random everyday topics unrelated to training. Id say we sent several hundred emails between us and every message was educational and fun.

Luke is not a very common name for a Russian/German guy

[grouchyjarhead]

only one person gives a Fuk who he really is

I'm sure I'm not the only one

[FPS75]

Quick question, I always use to follow the routine with deads and squats on legs day.

I have no switched deads to pull day? Did I dun goofed?

I feel like I have more power for the big lifts if I split them over the 3 days...

[Effrum]

Quick question, I always use to follow the routine with deads and squats on legs day.

I have no switched deads to pull day? Did I dun goofed?

I feel like I have more power for the big lifts if I split them over the 3 days...

Nah, there's nothing saying you HAVE to do RDL's on a specific day. You're still getting the same frequency/volume even if it's moved to a Pull day instead of a Legs day with the rest of the leg exercises. Do what works best for you

[ThatOneLurker]

I regret to inform that Kelei will be leaving the forums permanently.

[64509chvl]

I regret to inform that Kelei will be leaving the forums permanently.

I don't blame the guy...he's damn busy & needs to concentrate on his own life for a while. He's done us right with plenty of knowledge to make progress!

Good luck big guy!

[xxx_jfb_xxx]

I regret to inform that Kelei will be leaving the forums permanently.

We should change it to "ThatOneLurker's Routine". You're the obvious heir to the throne, my man!

[nerynery]

Usually, a couple hours after I finish my workout I feel really tired.
Of course this is normal, I'm doing D1+D2 / D3, at 35-40 reps while cutting, and it's a high intense workout.
Besides my body being really tired, I feel a light-sort-of-headache.
Is my CNS REALLY taxed because of the intensity, the high volume or what?

Having said that, when I wake up the next day I feel absolutely fresh, feeling completely good to hit the gym again.

Does this happens to anyone else, and what can I do about it?

[ThatOneLurker]

We should change it to "ThatOneLurker's Routine". You're the obvious heir to the throne, my man!

Lol a lot of you are much stronger than I am.

Usually, a couple hours after I finish my workout I feel really tired.
Of course this is normal, I'm doing D1+D2 / D3, at 35-40 reps while cutting, and it's a high intense workout.
Besides my body being really tired, I feel a light-sort-of-headache.
Is my CNS REALLY taxed because of the intensity, the high volume or what?

Having said that, when I wake up the next day I feel absolutely fresh, feeling completely good to hit the gym again.

Does this happens to anyone else, and what can I do about it?

You're cutting. It could be because of the caloric deficit or not enough complex carbs being ingested.

Have you deloaded yet?

[Alyion]

I regret to inform that Kelei will be leaving the forums permanently.

Well that fukin sucks.

fwiw, today marked the end of my deload week and I decided to max out for the hell of it - hit a 140kg incline for 4 reps and a front squat with 4 plates (using a harness which makes holding the bar a metric **** ton easier, but also weighs a good 5-7kg extra )

Now i've just gotta hit these lifts for 12 and i'm golden

[VicRattlehead]

I regret to inform that Kelei will be leaving the forums permanently.

****e! I've lost half an inch of my arms just reading that :P

Luckily, he gave us a whole book worth of knowledge spread over the various iterations of his routines. Thanks big guy and wish you all the best!

[EmperorRyker]

Well that fukin sucks.

fwiw, today marked the end of my deload week and I decided to max out for the hell of it - hit a 140kg incline for 4 reps and a front squat with 4 plates (using a harness which makes holding the bar a metric **** ton easier, but also weighs a good 5-7kg extra )

Now i've just gotta hit these lifts for 12 and i'm golden

Mine ended two days ago, and it was better than shark week. Now back to the grind, ugh

[Yeahbrah333]

So this routine is done as a 6 on one off or ideally everyday until deload week and 3 on one off as a minimum ?

[ThatOneLurker]

So this routine is done as a 6 on one off or ideally everyday until deload week and 3 on one off as a minimum ?

6 days on 1 day off

or 3 days on 1 day off


I deload every 18-21 sessions since I only make it to the gym 5 days a week sometimes even 4 these days.

[shamrockwin]

You can increase volume to compensate for the slightly lighter weight, yeah. It would be a good idea, but it won't break you. Play around with it and see what works best.

Yeah, you can do them daily like that. It's what I do.

As far as doing GHR at home, do you have anything you can kneel in front of (so your feet are pointing to it behind you) and hook your feet on? Just find a way to anchor yourself that is comfortable so you can do the movement. That's pretty much it. When you're ready to add weight, you can either hold a plate or put on a backpack with weight in it.

Fruit and Milk pose the same issue as above - most of those calories can only be used to restore liver glycogen. But, like I said, I don't think it'll make-or-break you, so if that's what you wanna do then go for it.

Where Kel mentions upright rows and shrugs, are they daily alongside lateral raises and calf work?

[shamrockwin]

Luke is not a very common name for a Russian/German guy

His parents are, he is from Aus.

[Effrum]

Where Kel mentions upright rows and shrugs, are they daily alongside lateral raises and calf work?

I would imagine they can go on any day you feel like doing them.

[Negligence]

I regret to inform that Kelei will be leaving the forums permanently.

Does this have anything to do with being called out earlier in this thread?

[CrayJay]

Does this have anything to do with being called out earlier in this thread?

It is highly doubtful: I don't believe he pays too close attention to such remarks