The Viking's The Bare Bones Series

[17mahmoods]

On the 3 day a week program are you supposed to alternate ABA BAB etc as it doesnt say you're supposed to?

There are 3 workouts so there is no need to alternate them.

Viking,

Sorry if this has already been asked but what sort of level of trainee is your U/L/P/P/L aimed at? I'm currently doing an upper/lower and making steady progress but really like the idea of the extra volume from the push and pull days as my main goal is size. My stats are as follows (all 8 reps inc the bar)..

Bodyweight: 95kg
Bench: 85kg
Row: 85kg
Squat: 100kg
Dead: 120kg

Would i be better off with the UL or the ULPPL?

The only major difference between the two is that one is higher volume, do whichever one you think you will enjoy more. Since the progression is self regulated you can do either one and its better to do the one you will enjoy more.

[GoHardOrGoHardr]

On the U/L/P/P/L would it be possible to substitute incline bench for military press on Upper day

[17mahmoods]

On the U/L/P/P/L would it be possible to substitute incline bench for military press on Upper day

Viking seems to be inactive for quite a while so I'll answer this how i think he would. From what I have seen he is not a fan of people changing his program up so the simple answer will be no it is not alright. Read around in this thread if someone has asked this question before and viking has allowed it than I would go ahead otherwise no.

[TheViking1992]

Is this routine good for someone who wants to increase lifts but also wants to be more asthetics and induce hypertrophy?

Both... a bigger muscle is a stronger muscle.

Viking,

Sorry if this has already been asked but what sort of level of trainee is your U/L/P/P/L aimed at? I'm currently doing an upper/lower and making steady progress but really like the idea of the extra volume from the push and pull days as my main goal is size. My stats are as follows (all 8 reps inc the bar)..

Bodyweight: 95kg
Bench: 85kg
Row: 85kg
Squat: 100kg
Dead: 120kg

Would i be better off with the UL or the ULPPL?

The progression is the same, so it doesn't matter that much. If you want to go 5 days a week, push the volume a little more, go with the UPPPL variation.

So I done your upper/lower split for 5 or 6 weeks and quite enjoyed it. Felt good doing it, nice to follow a plan, weight was going up in a few things but got a little bored felt I needed a few other little things to go with it. So just started the Shortcut to Size only done day 2 but didn't enjoy don't know why, didn't even get time to do the abs part at the end before I decide to go home !

Going to go back to your upper/lower, although might try Upper/Lower/Pull/Push/Legs Split as it's got a little more in it.

Is it ok to do step ups instead of hack squat ? that's what I done on your last program.

And what I like doing your programs is I'm not in the gym for 2hrs ! as I go in the evening I don't want to be there too long so I don't have to rush it just to get it done.

Is there some reason why you can't do hack squats?

[leidenesLK]

Can I run the 5 day version LU/LPP? Also, why are there no shrugs on this version? Thanks

[TheViking1992]

Can I run the 5 day version LU/LPP? Also, why are there no shrugs on this version? Thanks

No, do it the way it's written. I forgot to put shrugs in when I wrote it.

[leidenesLK]

No, do it the way it's written. I forgot to put shrugs in when I wrote it.

LU/LPP as in lower upper/ legs push pull not legs pull push (like fierce 5 format). Still not okay? where's the best place to add shrugs in?

[TheViking1992]

LU/LPP as in lower upper/ legs push pull not legs pull push (like fierce 5 format). Still not okay? where's the best place to add shrugs in?

As I said, do it in the order it's written. Add shrugs on either upper day or pull day, just before doing arms.

[leidenesLK]

As I said, do it in the order it's written. Add shrugs on either upper day or pull day, just before doing arms.

Okay, thanks a lot. Any particular reason why it has to be Upper/Lower Pull Push Legs? I understand to minimize back overlap on leg day, but I thought LU/Legs Push Pull does that also. I'm only asking because I prefer hitting legs fresh after a rest day. Cheers.

[Jinx8402]

Is there some reason why you can't do hack squats?

Hey Viking, I thought I remembered you saying this before, but couldn't find it. But what versions of a hack squat do you recommend? Is it the barbell hack squat with the bar behind you or a hack squat machine? Sorry if you already mentioned this, but wouldn't mind a direct answer.

[AlbinoAlligator]

Doing the 5day split and I got very good results so far! Thanks for that.

My second goal, next to gaining muscule, is getting some endurance (running) as I want to run 5-16km run competitions aswell. When is the best time to add those cardio days/workouts, in the 5day split or is another program better to add the cardio? (Or after a workout?)
The cardio ... interval training or long runs?

[733th4ck3r]

Hi, lifting for 3 months now. Goal is for fat/weight loss. I'm on my 2nd day on this program. Just asking if these workouts great for fat loss too? I'm just curious on the single leg press never done that before, how much weight should I lift with it? half of my regular leg press or just heavy as I can? Sorry if it sounds stupid just trying to figure things that best I can and also for my engrish LOL.

EDIT: I am doing the 5 days split btw.

[Hombre7]

Just reposting this bc i didnt see an answer:

Viking, 2 quick questions for the upper/lower split:

Is there any deload plan? Should I be deloading ever, and if so should I base it off time or base it off of progression on weights? For example: deload once every month or deload after I've been stuck on hbd same weight for 2 weeks with no rep progress

[Karna69]

What rep goal wpuld you recommend for the rack pull and how many sets

[IronGame420]

Is it possible to alter this program to make it better suited for strength gains along with muscle gains? i.e more intensity work?

[17mahmoods]

Hi, lifting for 3 months now. Goal is for fat/weight loss. I'm on my 2nd day on this program. Just asking if these workouts great for fat loss too? I'm just curious on the single leg press never done that before, how much weight should I lift with it? half of my regular leg press or just heavy as I can? Sorry if it sounds stupid just trying to figure things that best I can and also for my engrish LOL.

EDIT: I am doing the 5 days split btw.

If you want to lose weight focus on your diet.

What rep goal wpuld you recommend for the rack pull and how many sets

There are no rack pulls in the program

Is it possible to alter this program to make it better suited for strength gains along with muscle gains? i.e more intensity work?

Vikings not a fan of the program being altered. So from what you are saying right now it's a program not suited for muscle and strength gain? so basically you are saying its a bad program and that you are able to make it better? I doubt it.

[IronGame420]

If you want to lose weight focus on your diet.

There are no rack pulls in the program

Vikings not a fan of the program being altered. So from what you are saying right now it's a program not suited for muscle and strength gain? so basically you are saying its a bad program and that you are able to make it better? I doubt it.

I'm sorry, I did not clarify myself. I like the program, but the rep ranges seem a bit too high to be appropriate for strength gains (non-hypertrophy related). So I was wondering if there was a way to work around that. But you are right, I can totally understand why Viking doesn't want noobs to make changes to his program.

[17mahmoods]

I'm sorry, I did not clarify myself. I like the program, but the rep ranges seem a bit too high to be appropriate for strength gains (non-hypertrophy related). So I was wondering if there was a way to work around that. But you are right, I can totally understand why Viking doesn't want noobs to make changes to his program.

It's nice to see newbs that accept they are newbs and are not stubborn.
The difference between sets of around 8 as compared to 5 is not all that big for strength gains as people might think so. I would recommend running the program as is or run another program if you really want the lower rep ranges. Fierce 5 and ICF both have set's of 5 reps.

[Rebinho]

Im pretty much running Kelei routine. My problem with that tough, is I don't gain anything with it. (respectfully said). And ppl, is really not me. S looking forward for the upper/lower, since I consider myself early intermediate.

1. Why not front squat?
2. What would be time resting between sets in this program?

[TheViking1992]

Just reposting this bc i didnt see an answer:

Viking, 2 quick questions for the upper/lower split:

Is there any deload plan? Should I be deloading ever, and if so should I base it off time or base it off of progression on weights? For example: deload once every month or deload after I've been stuck on hbd same weight for 2 weeks with no rep progress

Go through 3 workouts without any improvements on the main compounds, then a small reset is the best solution.

Im pretty much running Kelei routine. My problem with that tough, is I don't gain anything with it. (respectfully said). And ppl, is really not me. S looking forward for the upper/lower, since I consider myself early intermediate.

1. Why not front squat?
2. What would be time resting between sets in this program?

1. Why? What's the context here?
2. 2-4 minutes on compounds, 1-2 minutes on isolation exercises.

Although, you should probably figure out why you're not gaining anything on your current routine.

[mgzmrtnz]

Heya. I'm new to body building (zero knowledge, but I am reading up).

I've taken interest in this workout routine, and as a beginner what would you guys recommend? The Fullbody or the The Upper/Lower/Pull/Push/Legs Split? (I'm not constrained by time so I can do 5 day workout, resting on weekends but I'd like to know which will yield me better results)

[TheViking1992]

Heya. I'm new to body building (zero knowledge, but I am reading up).

I've taken interest in this workout routine, and as a beginner what would you guys recommend? The Fullbody or the The Upper/Lower/Pull/Push/Legs Split? (I'm not constrained by time so I can do 5 day workout, resting on weekends but I'd like to know which will yield me better results)

The fullbody or upper/lower version for few months, then move on to the five day split.

[mgzmrtnz]

The fullbody or upper/lower version for few months, then move on to the five day split.

How long would you recommend before I do 5 day split?

I dont know if this helps but I am looking to lose weight too. I am overweight with 220+ pounds at 5'11 (with a rly bad love handles to go with)

[SAW77]

Both... a bigger muscle is a stronger muscle.



The progression is the same, so it doesn't matter that much. If you want to go 5 days a week, push the volume a little more, go with the UPPPL variation.



Is there some reason why you can't do hack squats?

Haven't got a hack squat machine but I see you can do them with a barbell behind your legs so I'll try that.

Is the 5 day program good for bulking ? Just done the first week of it and do prefer it to the upper/lower split which I did for a few months but I am struggling to gain weight/size always do, guess I'll try adding some more calories per day.

[Millz12323]

Reporting in here. I ran the 4 day u/l for 2 months. I probably have more gains to make from it but I can't keep running it because I only have an hour for lunch and I can't get through it in the hour so I need to findgsomething shorter.

Starting lifts
BP 185 4x8
Bb row 135 4x8
Squat 185 4x8
Deadlift 275 5 rep max (1 set)
Pull ups 22 reps
OHP 85 3x8
RDL 190 3X10

Finished with
BP 205 4x8, I only missed 1 rep on my 210 attempt.
Bb row 195 4x8
Squat 235 4x8
Deadlift 285 2x6
Pull ups 30 reps
OHP 125 3x8
RDL 210 3X10

Made the most gains on my back. Great program. Super intense. If I would run it again I think I would turn down the intensity a bit and start with lower weight and keep the progression slower for me. Adding weight to my bench twice a week got hard really fast lol. and not use weights so close to my max weights because as the weights got heavier I was working until nearly failure on a lot of exercises and it took a lot out of me.

I learned a lot about my body and how I should train going forward.

I think I'll come back to one of these programs down the road. Thanks viking for making such an awesome program.

Oh and edit: I tested my 1 rm on my bench at the beginning and end

Start bench = 225
End bench = 245 at least. Went up easy but I didn't try for more because I didn't have a spot

[SAW77]

Sorry basic question, are you supposed to be going to failer on each set ?

[incompatible]

Finally stopped half tracking my lists, and guessing what I did last time I was in - taking it slowly at the moment in terms of progression, some I could go heavier on a lot quicker but rather steadily climb up and not stall.

2 questions:

What's the best incline dumbbell press angle out of these two? Never did incline bench until going into this programme. I have no idea what degree theyre at, was never good at angles lol

A)imgur.com/GPpCzx4.jpg
B)imgur.com/TccpsZd.jpg

Or are they both just completely wrong?

Would have embedded or hyperlinked but I don't have enough posts -_-

[OryxOryx]

I was thinking about this routine after I finish a long cut that I'm currently doing with allpro. This will be in a few months but anyways I'm still curious...

Hey for the fullbody version, I was wondering if you had any substitute exercises given my equipment limitations.

I have barbells and plates, lat pulldown, lying leg curl, seated leg extension, squat rack, and benches (including inclinable benches). No dumbells and no cables other than the lat pulldown and the leg curl / leg extension cable.

So that means I couldn't do:

Seated leg curls (no seated leg curl apparatus)
Seated DB Press or Military Press (no DBs)
Leg Press (no leg press machine)
Incline DB Press (no DBs)
Close-grip T-bar or Cable Rows (No proper cable or handle, just the high pulldown machine)
Lateral Raises (no DBs)
Facepulls (no mid-height pully unless I can do this using a lat pulldown machine???)

I'd do the research on subs myself but I'm such a noob I worry that I'd pick a sub that was much more taxing or somehow otherwise mess it up.

[Kickbuttkatie]

Hello, I am very new to this forum and these programs. I was told that this program would be my best option to build and tone my muscles. I am a 45 year old female. 5'6 - 225lbs. I have been working out with a trainer in a group setting 5 days a week for for 5 months and I have lost about 30 lbs. We don't do a lot of weight lifting but from the little bit we do I am starting to notice some toning in my muscles making me to want to have more... I have just read through all 11 pages and think I have it all figured out. I just want to be sure that this is a program that would be good for me. I don't have access to the gym outside of the private training as it is a trainer only gym. I do however have home gym equipment. I have a weight bench, a barbell rack, 300 lbs in barbell plates, db's up to 60 lbs, and a cable machine. I can commit as many days as needed so whatever (if any) of these programs you suggest for me I can get them done. I have no interest in getting into weight lifting, I just want to tone my body. Yes, still alot of weight to lose but I am working on that.

Thank you
Kat

[Acebro]

Btw is the viking series considered beginner, inter or advanced? How long would you reccomend someone to run with this program?

I'm asking this because for all the programs advertised on the main site they give a time frame like 4 weeks up till 12 weeks or more.