The Viking's The Bare Bones Series

[dgoyena216]

Thanks this makes more sense when I deadlifted yesterday I started at 135 and I feel pain in my lower back and I don't think the deadlift works the back so I'm guessing that weight might have been to heavy for me even though I was able to do the 2 sets at 6reps so think I will do lower weight because my form might have not been right.

For my tbar row it looks like it would be good where I have it because I almost go the 30 reps just a few short. Something I missed was the rest in between sets I did rest but it was only a 1min break which looks like is to short. I'm so used to only taking 1min break and I seen where he recommend 2-4 mins depending on lift so that could have stopped me from hitting the 30rep since I was so close.

Something else I wanted to bring up is I try to pace myself by splitting it up 10 reps each if I know it's 3 sets and I have to hit 30reps. The reason I do this is because I want to make sure I give myself the best chance at hitting the 30rep mark. If I did as many reps as I could on the first set and didn't hit 30 I would be screwed for the remaining 2 sets.

Didn't notice anyone replying to this so figured id chime in. Deadlift most definitely works the back. It taxes the entire posterior chain. Glutes, hamstrings, and entire back. But you shouldn't be getting undesirable pain from it.

[patboy19]

I've read the entire thread and got the answer to pretty much all my questions so just wanted to say thanks to Viking for keeping up with this thread my guy.

[Ketamon]

OP, what do you think? would it be ok to start this routine with these strenght standards?

Bench - 230 lbs
Deadlift - 320 lbs
Squat - 220 lbs
Standing Overhead: 155 lbs

EDIT: Weight: 172 lbs, 16 y old

[MrSamoisette]

Hey Viking, doing the 3 day and love it so far, but regarding the DB incline press I seem to be hurting a little on that push. My PT said maybe substituting it out for incline bb press would this be alright by you? If not I understand, and sorry if this question has been asked or answered already.

[FriedrichNihil]

Hello people, new here even though lurking around for half a year or so.
I've been running this program (full body) for 6 months, always changing it and keeping the reps and sets up rather than the weight. Now I'm starting to try and run it as written, but I'm unsure whether or not it is normal and expected to sacrifice the "feel on the muscle" (hypotrophy?)in favour of maxing out the weight as much as possible. Now I feel simply as moving weight from A to B...opinions for a newbie trying to make dem gainz?

P.s: age 25

[HeMB]

Hello, what alternative could be executed instead of the EZ bar extensions in the 3 day fullbody program? EZ extensions really are not friendly for my left elbow - it hurts even with an empty bar and does not hit tricep as good as, for example, cable pushdowns. Tried overhead cable extensions - the same as the EZ ones

Anyone?

Looking forward for some help... BTW now opting to run the upper lower version. And my elbows hurts doing any overhead extension. What substitutes could be made?

[dgoyena216]

Hey Viking, doing the 3 day and love it so far, but regarding the DB incline press I seem to be hurting a little on that push. My PT said maybe substituting it out for incline bb press would this be alright by you? If not I understand, and sorry if this question has been asked or answered already.

Are your arms flaring out too far? I try and keep my elbows tucked in at a 45 degree for DB and BB incline. I see a lot of people that do DBs with their arms flared at 90 degree which just makes my shoulders hurt just watching. Recipe for severely damaging rotator cuffs and whatever else is surrounding your shoulder capsule. BB might be worst for you due to it restricting arm positioning more so than DBs.

[stn0404]

Is it possible to modify this routine to only 5 exercises while keeping the rep goal system. The current routine is very time consuming for me.

[kechimir]

I've been doing the full body routine for a while and I love it. But I do have a question for guys who are more experienced than me:

1. What warm up would you suggest? A bit of cardio and then mobility exercises before lifting weights or jump to lifting weight but do 2-3 full sets with lighter weights? Full body training takes a while, so I am wondering what is the best way to warm up but not have to spend too much time on it.

2. What do you suggest for cool down after the training?

3. Would you suggest to do mobility stretching on the rest days to increase the body flexibility?

4. I definitely lack on cardio and would like to improve my cardiovascular condition. What kind of cardio training would you recommend for someone who's doing the full body training?

I really want to stick to the program, follow it to the tiniest detail, and have a good form. But, I don't want to spend 3 hours in the gym per training session. That is why I have all these questions. Thank you in advance for your thoughts and suggestions.

[iiBammy]

Thank you for taking the time to write out this program, it looks great and super fun. I've been lifting for the last two years, not seriously just for exercise because I was never a cardio-mad kinda guy. But now I want to start using my time lifting to gain some and this looks like a great program to get a bigger leaner figure. I wouldn't say I'm new to lifting, but I am to actually building, would you say this is a good routine to do during both bulk and cut, would it differ any between the two phases? Also, are there any viable subs that I could make for the machine oriented workouts, because I workout at home, I have access to a full multi functional bench with the preacher pad and leg curler attached as part of it, with DBs, BB and a pull up bar. Once again, thank you for taking the time to write this!

[CATT01R]

Can I combine the 4day ULUL with the full body one?

my week would be:
Monday Upper
Tuesday Lower
Wednesday Rest
Thursday Full Body
Friday Rest
Saturday Full Body
Sunday Rest

(I can only go to the gym on those 4 days and I would love to make the most out of my time.)

Also, can I do some cardio after the workouts? (I just really like to run and was thinking about running on a medium pace(?) for 15-20min after each workout or would that just be countereffective with the workoutschedule?)

[chocheaven]

Are there any females who have done/doing this program? I started it approx 1 month ago - I know this isn't a long time to be giving a lot of feedback. I'm doing the 3 day full body workout and love it (even though it makes me super tired afterwards!) but finding that I feel like I'm benefiting more upper body than lower.

Would love to hear from some other females and the gains they've had from it.

TIA

[Broseidon91]

Hey guys one question
On lower 1 viking says dl or rdl and lower 2 rdl
Does that mean we can do 2x a week rdl or that it is once dl and once rdl no matter which one you pick in the week?

[t3hfr0]

Upper 1/Lower 1/Off/Upper 2/Lower 2/Off/Off and repeat...

Upper Day 1
Bench Press - 4 sets - 32 reps
Barbell Row - 4 sets - 32 reps
Military Press - 3 sets - 25 reps
Wide-grip Pulldowns or Pullups - 3 sets - 30 reps
Incline DB Press - 3 sets - 30 reps
One-arm Cable or DB Rows - 3 sets - 30 reps
Straight-arm Pulldowns/Facepulls - 3 supersets - 30 reps each

Lower Day 1
Back Squat - 4 sets - 32 reps
Deadlift - 2 sets - 12 reps
or
Romanian DL - 3 sets - 30 reps
Hack Squat - 3 sets - 30 reps
Lying Leg Curls - 3 sets - 30 reps
Single-leg Leg Press - 3 sets - 35 reps
Abs/Calves Superset - 3 sets each - 40 reps each

Upper Day 2
Bench Press - 4 sets - 32 reps
Barbell Row - 4 sets - 32 reps
Military Press - 3 sets - 25 reps
Wide-grip Pulldowns or Pullups - 3 sets - 30 reps
Lateral Raises/Barbell Shrugs - 3 supersets - 30 reps each
Barbell Curl/Skullcrushers - 3 supersets - 30 reps each
Overhead Cable Extensions/Cable Hammer Curls - 3 supersets - 35 reps each

Lower Day 2
Back Squat - 4 sets - 32 reps
Romanian DL - 3 sets - 30 reps
Leg Press - 3 sets - 30 reps
Leg Extensions/Leg Curls - 3 supersets - 35 reps each
Abs/Calves Superset - 3 sets each - 40 reps each

Love the looks of this program, I'm just starting to get back into the gym after a long time off (>3 months).

I know you get this a lot (exercise subbing) and I looked for though all the replies and comments but I haven't seen a direct answer, maybe one close to it. I also tried googling the question I have but a lot of the replies are for Front vs Back Squats not Front vs Hack Squats.

In Day 2 (Lower 1) what do you think of swaping Hack Squats for Front Squats? I know you mentioned Front Squats for Leg press, and I don't really have anything against Hack Squats I Just miss doing Front Squats and would prefer them on the same day as Back Squats. What are your thoughts?

[ReidanMK]

Sorry if the question's already been answered. Can you point me a good alternative to Back Squat? I had a serious knee injury and can't really perform it at full potential.

Also is this program seems more size oriented than F5 for example. Can someone point me to another similar program to compare because that is my goal atm - gain size more so than strenght. Thanks!

[nightanole]

Sorry if the question's already been answered. Can you point me a good alternative to Back Squat? I had a serious knee injury and can't really perform it at full potential.

Also is this program seems more size oriented than F5 for example. Can someone point me to another similar program to compare because that is my goal atm - gain size more so than strenght. Thanks!

Box squats are very knee friendly, since the knee never travels forward.
https://www.youtube.com/watch?v=SP2b...vXkBdo&index=1

And if you are on the repgoal version, it is the mass version.

[CATT01R]

What is the best way/time to add some cardio in here?
My basic condition(spelling?) could also use a boost.

Should i stick with the 3day full body and run on the days inbetween or can i do the 4-5day with some mild running afterwards (on none lower/leg days)?

[CrazyWood69]

Great post, thank you!

[CrazyWood69]

Great post, thank you!

[Marwan4449]

I'm really sorry if this has been asked.
I don't have a hack squat mashine.what to substitute it with

[ECGordyn]

I'm really sorry if this has been asked.
I don't have a hack squat mashine.what to substitute it with

Barbell hack squat

[sgarciac07]

How do you know or when should one advance from the upper/lower split to the Upper/Lower/Pull/Push/Legs Split?

[bassbb]

would U/L/U/L suit someone with lets say 150lbs 1rm bench or should i go with 5x5?

[bassbb]

In a word... no.

The program is already balanced.

u think the upper/lower is balanced too ? think the chest volume is really low as 2nd upperday has ONLY bench? bi's/tri's gets worked only once a week

[Shardoenaj]

u think the upper/lower is balanced too ? think the chest volume is really low as 2nd upperday has ONLY bench? bi's/tri's gets worked only once a week

It's not because you don't directly target lets say biceps or triceps, they don't "get worked".
They help (and are trained) in many of the compound excercises.

[rpedrosb]

Sorry if this has been already asked, but isn't there a considerable difference in volume between the 3 days of the the FB routine?

Day 1: 272 reps

Day 2: 320 reps

Day 3: 242 reps

I know counting reps may not be the best method, but I was thinking of moving the arms superset on day 2 (curls/skullcrushers) to day 3, so volume is more or less equaled, specially since my gym is quite crowded and I actually lose quite a lot of time switching machines. What do you think?

[TheViking1992]

Sorry if this has been already asked, but isn't there a considerable difference in volume between the 3 days of the the FB routine?

Day 1: 272 reps

Day 2: 320 reps

Day 3: 242 reps

I know counting reps may not be the best method, but I was thinking of moving the arms superset on day 2 (curls/skullcrushers) to day 3, so volume is more or less equaled, specially since my gym is quite crowded and I actually lose quite a lot of time switching machines. What do you think?

I think you need to redo your math... there's no difference in volume between day 1 and 3. Day 2 has more volume, since most of the exercises is lighter accessory work.

And yes, counting reps is a terrible method to measure the volume.

[HeMB]

Hello Viking, I would like your opinion on this situation

I am following yours upper/lower routine and I have an issue with incline dumbbell press. It makes my shoulder click and it later gets dull ache which interferes with other movements. I am perfectly sure the form is decent. And I do not get any such problems with other pressing movements.

Now, please do not say go to a doctor, because it is the only exercise which causes problem, maybe it is just not for me; also, in the past I had the same problem with this movement. Ditching it always solved everything.

However, I substituted it with low incline reverse grip dumbbell press and I really feel the upper chest working, but the problem is the anterior deltoids get involved more than with pronated grip; and I cannot use as much weight. What are your thoughts about this substitute?

In general, what could you advice on this?

[TheViking1992]

Hello Viking, I would like your opinion on this situation

I am following yours upper/lower routine and I have an issue with incline dumbbell press. It makes my shoulder click and it later gets dull ache which interferes with other movements. I am perfectly sure the form is decent. And I do not get any such problems with other pressing movements.

Now, please do not say go to a doctor, because it is the only exercise which causes problem, maybe it is just not for me; also, in the past I had the same problem with this movement. Ditching it always solved everything.

However, I substituted it with low incline reverse grip dumbbell press and I really feel the upper chest working, but the problem is the anterior deltoids get involved more than with pronated grip; and I cannot use as much weight. What are your thoughts about this substitute?

In general, what could you advice on this?

Incline Press with a reverse grip should reduce shoulder activity, not increase it... but if you can do it without problems, go ahead. You could also try the incline machine press instead.

[shytfuqdam]

I have been reading and enjoying this site for the last month or two and finally decided to join.

I started getting in shape about a year ago when I realized I looked 3 months pregnant in our living room mirror. Running and exercise eventually transformed to weight-lifting. I am 6 ft tall and went from 190 down to 152. I have been slowly bulking and now sit at 165 with a little lower belly fat from bulking.

After reading the past few weeks, I have realized I have been doing a bro split thinking that's the "proper" way to lift. I have started the u/l/p/p/l routine and love it-very demanding but it feels great.

I have 2 noob questions:

1. I know subbing exercises is evidently a no-no but my upper pecs are lagging. Can I sub incline bb for flat bench on the upper day and incline db for incline bb on push day?

2. I have read the all the posts on the rep scheme but am still a bit confused. After my warm-up sets, do I do each working set to failure? So for 4 sets/32 reps, as many as I can each set and if it equals more than 32 reps after 4 sets, up the weight?

Thanks so much...