The Viking's The Bare Bones Series

[DiomedesReborn]

I know, i came out of an injury that kept me some time away so was searching and came across your routine now
Should I switch or try it anyways but slow the weight progression?
Dont know which one to do otherwise, run 3x a week too building it up slowly too
Feel having more fun doing the 3x8 or 4x8 or rep goals you set
Deficit is 15%, not too agressive am round the 20% or bit more bf..

[Millz12323]

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.

Thanks for this. I did not know. It's actually what I was planning to do. I think you mentioned earlier that this routine isn't great for a cut (I'm on the u/l).

I'm just finishing up week 2 of the program. Ill probably bulk until the end of April. I would have liked to bulk for longer but it's my first bulk and screwed up and put on too much fat in the first month and I don't have money to go out and buy a while new wardrobe lol.... Oh well... Better luck next year on the lean gainzz.

Anyway... My question is... Should I stay on this from now until the end of my cut, probably around end of July-aug or should I switch a month or so before I start my cut so that I avoid the scenario youd mentioned about switching programs during a cut and losing Muscle?

[TheViking1992]

Thanks for this. I did not know. It's actually what I was planning to do. I think you mentioned earlier that this routine isn't great for a cut (I'm on the u/l).

I'm just finishing up week 2 of the program. Ill probably bulk until the end of April. I would have liked to bulk for longer but it's my first bulk and screwed up and put on too much fat in the first month and I don't have money to go out and buy a while new wardrobe lol.... Oh well... Better luck next year on the lean gainzz.

Anyway... My question is... Should I stay on this from now until the end of my cut, probably around end of July-aug or should I switch a month or so before I start my cut so that I avoid the scenario youd mentioned about switching programs during a cut and losing Muscle?

No, you can do the program on a cut, as long as you've been bulking with it for a couple of months. Beginning the program as you're about to cut is a bad idea.

You should however only add weight once you've hit your rep goal 3 workouts in a row.

[Millz12323]

No, you can do the program on a cut, as long as you've been bulking with it for a couple of months. Beginning the program as you're about to cut is a bad idea.

You should however only add weight once you've hit your rep goal 3 workouts in a row.

Thanks for taking the time to answer questions. I'll stick to it throughout my cut then.

Now here's a question that's likely to get some flame....

A) I'm not a fan of barbell shrugs. Any substitutions you can recommend that don't mess up the program? Or does making substitutions cause a viking to kill me in my sleep?

[TheViking1992]

Thanks for taking the time to answer questions. I'll stick to it throughout my cut then.

Now here's a question that's likely to get some flame....

A) I'm not a fan of barbell shrugs. Any substitutions you can recommend that don't mess up the program? Or does making substitutions cause a viking to kill me in my sleep?

Nope, not unless you have some 200 pound dumbbells lying around. Shrugs get heavy fast...

And no, you won't get killed by a viking, not in your sleep atleast... we kill our enemies face to face.

[BigVenire]

Should i go near failiure each set and should i try to hit 1RM?

[SAW77]

Looking to try the full body routine, currently doing the buff dudes 12 week 3rd edition plan but not sure I'm seeing the results I want, as I am quite new been advised a full body routine would be better. I am looking to gain size and muscle then do a cut.

Day 1
Back Squat - 4 sets - 32 reps
Bench Press - 3 sets - 25 reps
Barbell Row - 3 sets - 25 reps ----- Underhand or overhand ?
Seated Leg Curls - 3 sets - 30 reps
Seated DB Press/Military Press - 2 sets - 20 reps ----- Is this two exercises or choose one ?
Wide-grip Pulldowns - 3 sets - 30 reps ----- Can I use the Life Fitness Circuit Series Lat Pulldown machine ?
Abs/Calves Superset - 3 sets each - 40 reps eachDay 2 ---- Do you just do one abs exercise and one calve exercise back to back ?

Day 2
Deadlift - 2 sets - 12 reps
or
Romanian DL - 3 sets - 30 reps
Leg Press - 3 sets - 30 reps
Incline DB Press - 3 sets - 30 reps
Close-grip T-bar or Cable Rows - 3 sets - 30 reps
Lateral Raises/Barbell Shrugs - 3 supersets - 30 reps each
Straight-arm Pulldowns/Facepulls - 3 supersets - 40 reps each
Barbell Curl/Skullcrushers - 3 supersets - 30 reps each

Day 3
Back Squat - 4 sets - 32 reps
Bench Press - 3 sets - 25 reps
Barbell Row - 3 sets - 25 reps
Lying Leg Curls - 3 sets - 30 reps ----- Can I stick with seated as don't have the lying machine ?
Seated DB Press or Military Press - 2 sets - 20 reps
Close-grip Pulldowns - 3 sets - 30 reps
Abs/Calves Superset - 3 sets each - 40 reps each

Do I rest completely on days off or do cardio/HIIT, is that the same for the weekends ?

How long should I do the program and when am I likely to see results ?

I have my food in check and logging everything, currently up'd my calorie intake 500-600 to around 3000 a day, should I stick with this on workout days and rest days ?

Thanks.

[TheViking1992]

Looking to try the full body routine, currently doing the buff dudes 12 week 3rd edition plan but not sure I'm seeing the results I want, as I am quite new been advised a full body routine would be better. I am looking to gain size and muscle then do a cut.

Day 1
Back Squat - 4 sets - 32 reps
Bench Press - 3 sets - 25 reps
Barbell Row - 3 sets - 25 reps ----- Underhand or overhand ? Overhand... or it would say Yates Row
Seated Leg Curls - 3 sets - 30 reps
Seated DB Press/Military Press - 2 sets - 20 reps ----- Is this two exercises or choose one ? one of course
Wide-grip Pulldowns - 3 sets - 30 reps ----- Can I use the Life Fitness Circuit Series Lat Pulldown machine ? No, use the cable pulldown
Abs/Calves Superset - 3 sets each - 40 reps eachDay 2 ---- Do you just do one abs exercise and one calve exercise back to back ? that's what superset means...

Day 2
Deadlift - 2 sets - 12 reps
or
Romanian DL - 3 sets - 30 reps
Leg Press - 3 sets - 30 reps
Incline DB Press - 3 sets - 30 reps
Close-grip T-bar or Cable Rows - 3 sets - 30 reps
Lateral Raises/Barbell Shrugs - 3 supersets - 30 reps each
Straight-arm Pulldowns/Facepulls - 3 supersets - 40 reps each
Barbell Curl/Skullcrushers - 3 supersets - 30 reps each

Day 3
Back Squat - 4 sets - 32 reps
Bench Press - 3 sets - 25 reps
Barbell Row - 3 sets - 25 reps
Lying Leg Curls - 3 sets - 30 reps ----- Can I stick with seated as don't have the lying machine ? sure
Seated DB Press or Military Press - 2 sets - 20 reps
Close-grip Pulldowns - 3 sets - 30 reps
Abs/Calves Superset - 3 sets each - 40 reps each

Do I rest completely on days off or do cardio/HIIT, is that the same for the weekends ?

You can do some cardio if you want, but you need to eat more to compensate for the calories, you burn off

How long should I do the program and when am I likely to see results ?

As long as you're getting results... and I don't know, depends on you

I have my food in check and logging everything, currently up'd my calorie intake 500-600 to around 3000 a day, should I stick with this on workout days and rest days ?

why the hell would you change it? It only makes it more difficult to track

Thanks.

^^ there you go.

[SAW77]

Thank you,only reason I asked about the pull down is my gym doesn't have the seated part for the exercise it only has the circuit series lat pull down which has the seated part, presume I can do them standing on a cable machine instead ?

[Metalmank]

Oh ! How beautiful to see vikings program being pinned to the workout program forums!

[JosDaison]

The big guy is back with another series of novice/early-intermediate routines - The Bare Bones programs - these are actually the first routines I made, just after I got my PT certification years ago. So I pulled them out of the graveyard, dusted them off and made a few tweaks and improvements to them, based on my current knowledge and experience. There are three versions, a 3 day Fullbody workout, 4 day upper/lower split and 5 day Upper/Lower/Pull//Push/Legs split. Every version can be run by a beginner, while the fullbody routine might get a bit tough to handle as you move into intermediate territory. Figure out how many training days will keep you motivated to going to the gym and pick the routine that fits with your desire.

The Rep Goal Progression

These programs are based on a very simplistic progression system. You have a set rep goal you need to reach within the allowed number of sets, before you can add weight to the lift. So if we take squats for instance, where we have 4 sets with a rep goal of 32. Set 1 you may get 10 reps, Set 2: 9 reps, Set 3: 7 reps and Set 4: 6 reps... and then add some weight the next time you're squatting. 5, 10 or even 20 pounds, depending on the lift and what you're comfortable with. If you're failling to reach the rep goal, you simply stay with the same weight until you hit it. This kind of progression makes it far more self regulated than the average novice routine, which means you can stick with it for longer.

The Fullbody Routine

You run it with the standard rest day between the training days, taking two days off after each round.

Day 1
Back Squat - 4 sets - 32 reps
Bench Press - 3 sets - 25 reps
Barbell Row - 3 sets - 25 reps
Seated Leg Curls - 3 sets - 30 reps
Seated DB Press/Military Press - 2 sets - 20 reps
Wide-grip Pulldowns - 3 sets - 30 reps
Abs/Calves Superset - 3 sets each - 40 reps each

Day 2
Deadlift - 2 sets - 12 reps
or
Romanian DL - 3 sets - 30 reps
Leg Press - 3 sets - 30 reps
Incline DB Press - 3 sets - 30 reps
Close-grip T-bar or Cable Rows - 3 sets - 30 reps
Lateral Raises/Barbell Shrugs - 3 supersets - 30 reps each
Straight-arm Pulldowns/Facepulls - 3 supersets - 40 reps each
Barbell Curl/Skullcrushers - 3 supersets - 30 reps each

Day 3
Back Squat - 4 sets - 32 reps
Bench Press - 3 sets - 25 reps
Barbell Row - 3 sets - 25 reps
Lying Leg Curls - 3 sets - 30 reps
Seated DB Press or Military Press - 2 sets - 20 reps
Close-grip Pulldowns - 3 sets - 30 reps
Abs/Calves Superset - 3 sets each - 40 reps each

The Upper/Lower Split

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

The Upper/Lower/Pull/Push/Legs Split

Upper/Lower/Off/Pull/Push/Legs/Off and repeat

Upper Day
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
Barbell Curl/Skullcrushers - 3 supersets - 30 reps each
Straight-arm Pulldowns/Facepulls - 3 supersets - 40 reps each

Lower Day
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

Pull Day
Barbell Row - 4 sets - 32 reps
Wide-grip Pulldowns or Pullups - 3 sets - 30 reps
T-bar, Cable or DB Rows - 3 sets - 30 reps
Close-grip Puldowns - 3 sets - 35 reps
Straight-arm Pulldowns/Facepulls - 3 supersets - 40 reps each
Barbell Curls - 3 sets - 30 reps
Hammer Curls, Cable or DB - 3 sets - 35 reps

Push Day
Bench Press - 4 sets - 32 reps
Military Press - 3 sets - 25 reps
Incline DB Press - 3 sets - 30 reps
Cable Crossovers - 3 sets - 40 reps
Lateral Raises - 3 sets - 30 reps
Skullcrushers - 3 sets - 30 reps
Overhead Cable Extensions - 3 sets - 35 reps

Leg Day
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


Hope you'll enjoy these programs and I'm all ears for your response.

What weights should i choose to lift in these workouts? I have been to a gym before but my liftting was not that serious,I have only done some workouts like leg press,barbell curl,and lat pulldown;So please suggest me the weights to start off with and when to change the weights,I am going to start the workout from monday (the 4 day upper/lower split) so i need advice.

[WolfRose7]

What weights should i choose to lift in these workouts? I have been to a gym before but my liftting was not that serious,I have only done some workouts like leg press,barbell curl,and lat pulldown;So please suggest me the weights to start off with and when to change the weights,I am going to start the workout from monday (the 4 day upper/lower split) so i need advice.

Did you really need to quote the whole OP.

I would say you can't go wrong with your 10 rep max.
add weights when you can meet the rep goals specified.

[JosDaison]

Did you really need to quote the whole OP.

I would say you can't go wrong with your 10 rep max.
add weights when you can meet the rep goals specified.

Was in a hurry when i was posting that,really didnt want to quote whole of it; so I have to find out my 10rep max, i was thinking if i should push my self to max out when performing the workout for the first time like deadlift and whatsoever

[JosDaison]

Also should I do cardio anytime before or after this workout session? Or in off days or no cardio at all?

[SAW77]

Definitely tempted to give this plan a go as I can do all of the exercises at my gym part from lying leg curls so I'll just stick with the seated ones and we don't have the correct machine for pulldowns so might just have to sit on the floor with these, will that be ok ? got the pulley machine just not the seated part !

I What do you recommend for abs exercise ? Ab bench ok, then add weight as I progress ?

[WolfRose7]

Also should I do cardio anytime before or after this workout session? Or in off days or no cardio at all?

If in doubt, start the weight lower. You'll be adding it session to session and catch up quick if you start to low.

Cardio is up to you man. Just eat to make up for anything extra you burn. I wouldn't do it before the gym.
IMO off days works best, some like doing it after though.

[Mak1n]

Dear Mr.TheViking1992, Sir. I really like your Upper/Lower Split. But I have a problem with my knee (Osteoartritis). I attended physio therapist he showed me several exercises with resistance bands, didn't explain much just showed how to do them. Now I understand that all those exercises aimed on knee stability work.

I don't really enjoy working with reistance band - I prefer weights. What I really like about Upper/Lower workout is that you included Single-leg Leg Press which I assume is great stability work?

I stopped squatting and jogging year ago, just to see if knee will get better (it did recover). So now I started going to the gym again, but this time I want to strengthen the knee first before doing traditional squats, can you give me some adivce what to add for knee stability work?

[TheViking1992]

Dear Mr.TheViking1992, Sir. I really like your Upper/Lower Split. But I have a problem with my knee (Osteoartritis). I attended physio therapist he showed me several exercises with resistance bands, didn't explain much just showed how to do them. Now I understand that all those exercises aimed on knee stability work.

I don't really enjoy working with reistance band - I prefer weights. What I really like about Upper/Lower workout is that you included Single-leg Leg Press which I assume is great stability work?

I stopped squatting and jogging year ago, just to see if knee will get better (it did recover). So now I started going to the gym again, but this time I want to strengthen the knee first before doing traditional squats, can you give me some adivce what to add for knee stability work?

You should follow the directions of your physio therapist... Don't take advice off the internet when you're dealing with acute injuries or diseases...

[JosueVx]

Hello Everyone,

I did fierce five for about 4 months, then switched to Bigger/Leaner/Stronger routine for about 8 months so far. I'm unable to gain muscle size I did gain some streghntn but almost zero size I'm on calorie surplus trying to eat about 3k cals daily with 35% protein, 45% carbs, 20% fat. , my height about 1.70 meters. I look pretty much skinny with belly fat.

Given this background, I'm trying to start this program but not sure if take full body or the upper/lower split. Any advice is welcome. thanks in advance.

[TheViking1992]

Hello Everyone,

I did fierce five for about 4 months, then switched to Bigger/Leaner/Stronger routine for about 8 months so far. I'm unable to gain muscle size I did gain some streghntn but almost zero size I'm on calorie surplus trying to eat about 3k cals daily with 35% protein, 45% carbs, 20% fat. , my height about 1.70 meters. I look pretty much skinny with belly fat.

Given this background, I'm trying to start this program but not sure if take full body or the upper/lower split. Any advice is welcome. thanks in advance.

Doesn't sound like a change in routines will help you... how much weight have you gained in the past year?

[dgoyena216]

Viking does this look good for macros. Was eating 3600 calories but was gaining more than a pound a week, and just after 2.5 weeks noticed more fat than muscle gain. Decided to drop to 3400 with 94g in fats, 213g in protein, 425g in carbs. My maintenance is 2950-3000.

[TheViking1992]

Viking does this look good for macros. Was eating 3600 calories but was gaining more than a pound a week, and just after 2.5 weeks noticed more fat than muscle gain. Decided to drop to 3400 with 94g in fats, 213g in protein, 425g in carbs. My maintenance is 2950-3000.

What's your bodyweight?

[dgoyena216]

What's your bodyweight?

190.6 right now, was 195 at the beginning of december, lost some during christmas break. Didnt eat as much and didnt lift. I used tdeecalculator.net to get my maintenance estimate and it seems accurate. Trying to hit 200 then decide to start a cut or keep going

[TheViking1992]

190.6 right now, was 195 at the beginning of december, lost some during christmas break. Didnt eat as much and didnt lift. I used tdeecalculator.net to get my maintenance estimate and it seems accurate. Trying to hit 200 then decide to start a cut or keep going

I'd keep the calories the same, up the protein a bit to 230-240g and reduce the carbs to compensate. Fats intake is fine.

[dgoyena216]

I'd keep the calories the same, up the protein a bit to 230-240g and reduce the carbs to compensate. Fats intake is fine.

So keep the calories at 3600?

[JosueVx]

About 12 pounds since sept 2015. I guess most of it is fat

[dgoyena216]

About 12 pounds since sept 2015. I guess most of it is fat

eh, not really, you gained at about a 1lb a week.

[JosueVx]

Since 2015 is less than one pound per month , and stalled in 166 lb since nov 2016.

[JosDaison]

Mr.TheViking1992 sir, I am following the 4 day U/L split , my gym only has a slanted smith machine and no sqaut rack so is it okay if i do back squats and hack squats on the on the smith machine?

[dgoyena216]

Since 2015 is less than one pound per month , and stalled in 166 lb since nov 2016.

For some reason i still think its 2016. lmao