I have 4 months of going to the gym without a stable workout routine and this looks really solid.
In this 4 months I did a bro split routine of 4 days a week, training mostly for hypertrophy, 3x10-12 reps for each exercise and I've seen pretty good results.
I've been doing your program for 3 weeks and I dig it, but I would like to add 2 more days, tuesday-chest/triceps, and thursday-back/biceps, consisting of low weight, high rep exercises for additional muscle growth.
I can deffinetely take it, but I am afraid of overtraining. What do you think?
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Thread: Beginner Powerbuilding Routine
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10-30-2019, 10:35 AM #661
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10-30-2019, 10:56 AM #662
Sorry I didn’t notice this when it first popped up.
Most people do too much pushing and not enough pulling. I’ve never seen an overdeveloped back yet either. Some folks argue there should be a 2:1 pull/push ratio and I’ve found that for me personally and those who have tried this the more pulling tends to be beneficial.
-can i swap out deadlifts for pullups (good back exercises) if i dont want to deadlift?
-can i swap out leg press for squats (injury)
-why no direct tricep work? is the idea to get really good at pressing so your triceps grow from that?
-no direct isolation work but i suppose those chins will be good, can you do them weighted? or stick to bodyweight?
-what to do if you notice lagging bodyparts halfway through the program from not getting any direct work? (traps, calves, forearms, biceps, triceps, rear delts)
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10-30-2019, 10:57 AM #663
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11-09-2019, 03:35 AM #664
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11-11-2019, 04:58 AM #665
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02-08-2020, 02:04 AM #666
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02-16-2020, 03:18 PM #667
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03-09-2020, 08:17 AM #668
- Join Date: Jan 2010
- Location: Philadelphia, Pennsylvania, United States
- Posts: 45,148
- Rep Power: 404598
Had to take Dec and Jan off for a medical issue but I'm back on this but made a couple small changes.
My shoulder mobility is absolute chit right now and I actually hurt it (tendonitis most likely) in the fall when squatting of all things - though I also felt it when pressing and to a lesser degree benching. So I press with a neutral grip bar - which is actually good since I registered for my first strongman comp and the grips are more like the log. But I also replaced squatting with SSB box squats - a) no shoulder issue b) likely a better carry over to strongman c) I've never felt right squatting and can't put my finger on why, tried many things and worked with a coach - but the box squats feel really good. So I switched the workouts to A) Bench, Axle Deads, Pull downs - cause I can do those in my homegym (especially the pull downs with my homemade fat lat bar) and B) Press, SSB Box squats, Rows cause I go to a PL/SM gym so I can OHP (can't in my basement) and they have the SSB.
Anyway - thanks again Grouchy cause I really dig this program. This might be better in DM - but I am going to ask for an intermediate version of this soon - I have a weird custody schedule so the ABAB format works perfectly in it and allows me to line my press/squat days at the gym that other formats won't.Boomer Rep Crew #1
[]---[] Equipment Crew #37 []---[]
()---() York Barbell Club #3 ()---()
"You want science and studies? **** you. I've got scars and blood and vomit."
-Wendler
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03-11-2020, 07:29 AM #669
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03-12-2020, 11:44 AM #670
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04-02-2020, 05:17 AM #671
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06-01-2020, 10:27 AM #672
- Join Date: Jan 2010
- Location: Philadelphia, Pennsylvania, United States
- Posts: 45,148
- Rep Power: 404598
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06-10-2020, 01:42 PM #673
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07-07-2020, 08:04 AM #674
Awesome split. Programs like this have definitely gotten me back in the game.
I'll be trying the rep scheme on the exercises listed, it seems like a nice change of pace. I also like the "built in deload", due to the weight moved down if/when there are missed reps.
Really excited to get started on this, that first post was HYPE.
I'm coming from a 3x5, 5x5, and 3x3 program that had heavy triples and heavy singles built in every second Friday. I think this will provide a nice run for the rest of the year to get some size and build up my strength with the progression.
Anyway, I'm rambling
Just wanted to drop by and say this is inspiring! READY TO WORK.
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07-07-2020, 04:41 PM #675
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09-27-2020, 09:09 AM #676
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09-29-2020, 11:49 AM #677
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09-30-2020, 06:31 PM #678
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11-20-2020, 02:57 PM #679
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11-21-2020, 08:03 AM #680
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12-01-2020, 01:54 PM #681
Can I add cardio to this program while eating at maintenance calories for a recomp?
I’ve been off track for a while and have been undisciplined since COVID and have gained A LOT of unwanted fat. I want to trim down but not do a full cut as I’m 6’4 and still considered lean as far as limb muscle goes..don’t want to look even skinnier. (Never tried a recomp)
Don’t know if this program wa specifically for bulking or not.Last edited by LieutenantDan95; 12-01-2020 at 02:04 PM.
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12-01-2020, 02:35 PM #682
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12-11-2020, 12:49 AM #683
Hey Grouchy I'm not OP but I just did this today for the first time and it was absolutely brutal thank you, it's a hell of a routine. By the way the 5+-4-3-2-1 is literally insane. For kilograms should I up the weight by rounding up or rounding down? For example, 10 lbs is 4.4kg should I round to 5 which is just over 11 lbs or round down to 4kg which is 8.8lbs?
Last edited by pinkflamingo10; 12-11-2020 at 01:22 AM. Reason: more info
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12-12-2020, 08:47 PM #684
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12-14-2020, 04:09 AM #685
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12-14-2020, 04:11 AM #686
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12-15-2020, 07:08 AM #687
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12-15-2020, 11:47 AM #688
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02-20-2021, 09:50 AM #689
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03-01-2021, 06:43 AM #690
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