The Viking's The Bare Bones Series

[frenchphenom5]

I think I may start this workout, planning to work out 6 days a week. I'm an intermediate bodybuilder. Would you say that the ULPPL routine is what I should be doing? I basically want to do everything twice a week. Thanks in advance.

[DrDumbbell]

Why isn't this stickied??

[dgoyena216]

If ive been out of the gym for about 4 weeks. Was at home for christmas break from school so didnt go at all. Should I drop the weights a little bit when I go back starting tomorrow, or stay at the same weight?

[TheViking1992]

If ive been out of the gym for about 4 weeks. Was at home for christmas break from school so didnt go at all. Should I drop the weights a little bit when I go back starting tomorrow, or stay at the same weight?

Yeah... drop the weights a little.

[RK42]

If ive been out of the gym for about 4 weeks. Was at home for christmas break from school so didnt go at all. Should I drop the weights a little bit when I go back starting tomorrow, or stay at the same weight?

You probably won't have much of a choice than to reduce the weights. Unless your body reacts to a break completely differently from mine... I was also out for 4 weeks, and had to reduce the weights about 20% across the board. I initially tried to reduce by 10%, but that wasn't nearly enough to even come close to my target reps.

The good news is that it seems to come back relatively quickly. The second week is already much better than the first one. It was kind of cruel the first week.

[Millz12323]

I just finished my first week of the upper lower routine. I'm going to probably use it throughout the majority of my first bulk for the next several months. Loving it so far. Unfortunately physio says I shouldn't do the ohp press for now until my left shoulder is back at 100%. Currently subbing it for machine press with neutral grip.

Starting lifts
BP - 185 4x8
Squat - 225 4x8
Deadlift - 265 2x6
Bent over row 145 4x8
Ohp n/a but would probably be 115 3x8
Pull ups - 24 reps.

Will report on my gains in a few months when I'm done.

Also my thought process is that this is more of a hypertrophy focused routine right? My idea is to focus on hypertrophy during my bulk and to focus more on strength during my eventual cut. Does this make sense?

[incompatible]

Excuse a potentially dumb question but;

For the full body Day 1 noticed
Seated DB Press/Military Press - 2 sets - 20 reps

Then on Day 3
Seated DB Press or Military Press - 2 sets - 20 reps

So on Day one you do both then on day 3 you choose one or the other??
Or was day one supposed to say "or" instead of "/"?


Thanks

[CW47]

Excuse a potentially dumb question but;

For the full body Day 1 noticed
Seated DB Press/Military Press - 2 sets - 20 reps

Then on Day 3
Seated DB Press or Military Press - 2 sets - 20 reps

So on Day one you do both then on day 3 you choose one or the other??
Or was day one supposed to say "or" instead of "/"?


Thanks

It should be the same on both Day 1 and Day 3. You pick one of the two, and then do it on both days.

[BigVenire]

I want to use ur upper lower split but i was thinking about adding 1 more upper day, idk if it will mess up the balance.

[TheViking1992]

I want to use ur upper lower split but i was thinking about adding 1 more upper day, idk if it will mess up the balance.

I you think you know more about programming than the creator of a routine, you want to change or "improve", then why even ask? I made these routines like this for a reason... adding volume or frequency to an existing routine without knowing the benefits and consequences is indeed retarded.

[TheViking1992]

Just started the 3 day full body version. Really like the look of this program and the way progression works!

On my days in which I'm not doing the program I was thinking of doing some low intensity cardio such as walking and also some dedicated ab work.

What type of dedicated ab workout or exercises would you personally recommend, if any?

what the hell does "dedicated ab workout" mean? Don't do anything on the off days which will impact your performance in the gym.

[Briso78]

Would this workout and programs be suitable for a woman also? My wife is starting to go to the gym and was wanting a program which will help her to tone up and build strength.

Just curious if you would replace any of the exercises if a female is doing it. She would be doing the 3 day split initially.

[Briso78]

what the hell does "dedicated ab workout" mean? Don't do anything on the off days which will impact your performance in the gym.

OK thanks for that. It was an error on my part actually.... I wrote the workout down at start of the week and actually left out the ab work on day 3 by mistake. :-)

[Millz12323]

OK thanks for that. It was an error on my part actually.... I wrote the workout down at start of the week and actually left out the ab work on day 3 by mistake. :-)

Yeah the program as he wrote it hits the abs directly twice a week with an excersise of your choice in addition to squats/deads which indirectly work the abs so you wouldn't need to do any additional ab work.

[Squid24]

I you think you know more about programming than the creator of a routine, you want to change or "improve", then why even ask? I made these routines like this for a reason... adding volume or frequency to an existing routine without knowing the benefits and consequences is indeed retarded.

thanks

Kid, you crack me up. You got tons of responses on your question and I will bet you still will run it the way you want to. Call it OLD MAN GUT feeling, but I think you did not pay attention to anyone who posted for you

[Millz12323]

I have a question regarding the rep scheme for the main lifts.

It says 4 sets 32 reps. So I'm currently doing 4x8 with a weight that gets close to fail on the 32nd rep.

Is this program designed more to try and bang out more reps in the earlier sets or is 4x8 fine/ideal?
Or is say... 12, 10, 6, 4 somehow better... Assuming that your close to fail at the end of each set?

What's your take on it? What do you think would produce better results or because the total poundage is the same it would be the same? Or is the 12,10,6,4 type of session better because it incorporates different rep ranges?

[ZovinDavid]

Will the programs hit the biceps too or should I add some isolation exercises after the end?

[DiomedesReborn]

Hey Viking, kuddos on the routines, was doing fierce 5 but switched to the full body of yours, like the rep and workouts abit better, one question tho.. I am cutting, any special advice on this? Like slowing progression or something or just keep raising the weight after every set/rep goal till I can't anymore?
Doing the 4x8, 3x8, 3x10 kind of reps

Thanks in advance

[Millz12323]

Will the programs hit the biceps too or should I add some isolation exercises after the end?

Makes me wonder about you man... Each of the 3 programs has bicep isolation excersise and your biceps also get worked through the various compound movements.

Bent over row, pull ups etc..

[dgoyena216]

You probably won't have much of a choice than to reduce the weights. Unless your body reacts to a break completely differently from mine... I was also out for 4 weeks, and had to reduce the weights about 20% across the board. I initially tried to reduce by 10%, but that wasn't nearly enough to even come close to my target reps.

The good news is that it seems to come back relatively quickly. The second week is already much better than the first one. It was kind of cruel the first week.

Yeah i dropped by 10-15% depending on the lift and still didn't hit the targetted reps for like half the workout.

[CW47]

I have a question regarding the rep scheme for the main lifts.

It says 4 sets 32 reps. So I'm currently doing 4x8 with a weight that gets close to fail on the 32nd rep.

Is this program designed more to try and bang out more reps in the earlier sets or is 4x8 fine/ideal?
Or is say... 12, 10, 6, 4 somehow better... Assuming that your close to fail at the end of each set?

What's your take on it? What do you think would produce better results or because the total poundage is the same it would be the same? Or is the 12,10,6,4 type of session better because it incorporates different rep ranges?

It's not going to matter. If you're using a weight that allows you to complete 12 good reps in the first set, you'll be able to do a lot more than 4 reps on the fourth set. You'll probably end up around 40 reps total over the 4 sets, which means that you'll increase the weight next time. Even if you're really conservative with your weight increases, the fact that the program is built around the number of completed reps means that it's all going to equalize relatively quickly. The next time you do that same exercise (with a higher weight), you probably won't be able to hit 12 reps in your first set. After 4 or 5 times through on that exercise, 8 reps should be somewhat challenging in the first set. If you're running the program the way it's intended to be run, it's essentially an irrelevant question. 4 sets of 8 is fine. Something like sets of 10, 9, 7, 6 are also fine.

[incompatible]

Really enjoying the full body routine.

First week back in the gym properly so very sore.

Used to 3x5 and 3x8 etc, so defo feeling those extra reps.

Nice breath of fresh air especially since it includes things I've not done before.
Need to brush up on form for some excercises so will be watch a video videos to help master them.

Can see why the full body may come really taxing once you start reaching intermediate weights, so will likely run until I feel I cant go any further then move to the upper/lower.

But yeah really hope to stick to this!

Get my diet in check next.

[BicycleAcesUp]

Hello! I have a couple of newbie questions, so I apologize if they are completely stupid.

I haven't gone to the gym in probably the last five years or so. My workout has consisted of sit up's (when I'm trying to get out of bed) and push up's (when I trip, and need to get up). I'm 23, 6' 0" and weigh 199 lbs even. I'm a recovering Alcoholic/Drug Addict, and have been struggling with my sobriety recently. For health reasons, as well as keeping myself sober, a friend told me to get off my ass and work out. I'll be going to the gym next week, and was wondering which option you'd recommend for someone like me.

I was looking at the different options you laid out (3 day full body - - 4 Day Upper/Lower Split - - or 5 Day Upper/Lower/Pull/Push/Legs Split) and was hoping someone would let me know their opinions on which one would be best for me. My end goal that I have in mind is I'd like to be in great all around shape, as well as be strong and fit enough to do the Ninja Warrior Competition. I have easier goals like getting to the gym, being able to do a pull up, feel good about myself, hit the 1000 lb club.

Any and all feedback would be appreciated! Thank you everyone for your time before hand.

[TheViking1992]

Hello! I have a couple of newbie questions, so I apologize if they are completely stupid.

I haven't gone to the gym in probably the last five years or so. My workout has consisted of sit up's (when I'm trying to get out of bed) and push up's (when I trip, and need to get up). I'm 23, 6' 0" and weigh 199 lbs even. I'm a recovering Alcoholic/Drug Addict, and have been struggling with my sobriety recently. For health reasons, as well as keeping myself sober, a friend told me to get off my ass and work out. I'll be going to the gym next week, and was wondering which option you'd recommend for someone like me.

I was looking at the different options you laid out (3 day full body - - 4 Day Upper/Lower Split - - or 5 Day Upper/Lower/Pull/Push/Legs Split) and was hoping someone would let me know their opinions on which one would be best for me. My end goal that I have in mind is I'd like to be in great all around shape, as well as be strong and fit enough to do the Ninja Warrior Competition. I have easier goals like getting to the gym, being able to do a pull up, feel good about myself, hit the 1000 lb club.

Any and all feedback would be appreciated! Thank you everyone for your time before hand.

How many training days a week will keep you motivated to go to the gym? That's the most important thing really...

[sooby]

congrats, a well-deserved sticky

[TheViking1992]

congrats, a well-deserved sticky

Was quite a suprise actually... nobody told me anything about it...

[DiomedesReborn]

Any tips on doing the full body while losing fat/deficit?
Raise each time you hit rep goal or increase it every 2 weeks or so?
Also doing just 4x8 and so, is that bad or as long as I get the rep goal its good?

[TheViking1992]

Any tips on doing the full body while losing fat/deficit?
Raise each time you hit rep goal or increase it every 2 weeks or so?
Also doing just 4x8 and so, is that bad or as long as I get the rep goal its good?

I wouldn't recommend it unless you've been bulking with it first...

[DiomedesReborn]

Oh damn haha already done week 1 haha and loving it, used to do F5 but dont like the rep ranges

[TheViking1992]

Oh damn haha already done week 1 haha and loving it, used to do F5 but dont like the rep ranges

It's always a bad idea to switch programs when you're trying to lose weight... it's the easiest way to make sure you're losing muscle instead of fat.