The Viking's The Bare Bones Series

[GK47]

Also what's the best exercises for the abs and calves superset? My gym doesn't have a machine that adds weight for calf raises, so maybe dumbell calf raises?

Abs - there is 100s of exercises, some quite specific (obliques/lower/upper), what's the best all round one that fits well in this workout?

Also how do you progress the abs/calves workouts? As I can easily do 40 situps or crunches and 40 calf raises.

[glitchfly]

Also what's the best exercises for the abs and calves superset? My gym doesn't have a machine that adds weight for calf raises, so maybe dumbell calf raises?

Abs - there is 100s of exercises, some quite specific (obliques/lower/upper), what's the best all round one that fits well in this workout?

Also how do you progress the abs/calves workouts? As I can easily do 40 situps or crunches and 40 calf raises.

Living that calf press on leg press life... come join

For abs I do cable crunches; almost maxed out the stack tho so not sure what I’ll do once that happens

[GK47]

Living that calf press on leg press life... come join

For abs I do cable crunches; almost maxed out the stack tho so not sure what I’ll do once that happens

Thanks will definitely check out the calf press, didn't know of that exercise! Simple, yet can make use of the full weight stack on the press machine.

I was considering cable crunches too, just feel I might look stupid doing them lol, plus from what I read it's really easy to have bad form on them and hurt your lower back?

[Immortaltech1]

hey guys I was going for a gzclp programme but I found this routine and I really like the concept id like to know to I don't have access to a leg curl/press machine or a pull down so if id do these subs would that be ok?

leg curls: stiff leg deadlift

leg press: hack squats

Straight-arm Pulldowns: Straight arm dumbbell pull over

facepulls: seated rear delt raise

would those make sense or do you have any other suggestions for subs for what I put up there?

[glitchfly]

Thanks will definitely check out the calf press, didn't know of that exercise! Simple, yet can make use of the full weight stack on the press machine.

I was considering cable crunches too, just feel I might look stupid doing them lol, plus from what I read it's really easy to have bad form on them and hurt your lower back?

It’s easy to cheat by pulling the rope with your arms to assist you, so pretend the rope handles are attached to your head throughout the set and focus on using your abs to execute the movement. You can even loosen your grip on the handles slightly.

I have lower back issues and cable crunches have only bothered me after a bad flare up from squats, but otherwise they’re fine. Curl your body into a circle like you’re trying to suck your own dick lol. Marilyn Manson that ****

[GK47]

^lol thanks.

So did my 2nd upper body workout today, wow my entire arms were pumped, felt like my muscles were going to explode from the blood rushing into them (not sore, just rock solid).

The thing is though, as pumped and worked out as my entire arms feel, my chest, shoulders and back just don't get that feeling.

Is that a product of them being naturally bigger / stronger or am I doing something wrong? I can't up the weight yet as I'm either just hitting the goal reps or a little under.

[J0shy]

I've been shopping the UL version and my weak grip strength is limiting my deadlifts to 4x8 @ 285lbs. What grip strength exercises would be a good addition to the program?

[GK47]

Anyone doing the U/L split find that Thursdays upper workout is A LOT more intense than Mondays? As per my above post, on Mon especially only my arms feel truely worked out, my shoulders, chest, back etc feel nothing, no doms etc

[gzumafia]

Would this program be good for a 15-year-old.

I've done icf 5x5 for a few months now. Went from 48kgs bw to 64 kgs. I can squat 130kg for 1 rep, deadlift 150kg 1 rep and bench 85 for 1 rep.

I don't know if i should change from icf 5x5 to your upper/lower split, im getting gains at a much slower pace now and i want to know if I should continue to milk icf or move onto your program, help.

[Sm1thback]

Any suggestions for the abs/calves superset?

[almafuert]

Hi guys!I need some advice. Actually doing the upper lower split. Im on my 5th week.
Its very difficult for me to do romanian deadlift after squats. Sometimes I cant even do one set, because Im to tired. What can I do?
And besides that problem, when doing squats sometimes I progress well, but sometimes is too heavy (but I can reach the total reps) and it makes me knee tendonitis. Should I deload or rest more between sets? I think the technique is not the problem.
Maybe its time to try a more intermediate-advance routine? The other lifts are going up very well.
Weights im using:
Squats 258 lb / 117kg reps: 10 9 7 6
RDL 255lb / 115kg reps: 10 10 10
BW: 160lb / 72kg

[sufcboy95]

Currently doing the upper lower split.
Bench seems to have stagnated, just wondering is it worth me doing 5x5 on the bench press for a few weeks to try and add some strength?
Thanks

[rickyng]

I can only run it for like 8-10 weeks until i stagnante/plateau on multiple exercises. How can you run it for a year? How often do you deload? How much is your progress for chest? Do you do progressive overload on all exercises or mainly on the compound movements? I find it hard to progressively overload on isolation exercises (e.g. for biceps and triceps).
And one last question i have: The routine is very taxing for me, both physically and mentally. When I struggle with the weight on multiple exercises, I tend to have 1.5 hours for one workout, especially upper body. How long does it take for you?

Thanks in advance!

Sorry for the late reply.

You can't possibly add weight week in and week out. You'll reach a point when you just can't keep adding weight. But you'll need to keep at it and push yourself.
If I get stuck on a weight for too long say on the bench, I'll add about 5-10 lbs and get do 5 reps instead of the usual 8 or 10. I'll do that for a little while then go back down to my original weight and I notice I can do more reps. That allows me to add more weight like the program is designed.

I haven't really deloaded much. I've only had a couple "deload" weeks due to vacation.

As far as taxing is concerned, are you on a calorie deficit? If so, then make sure you're eating enough protein -- 1 gram per pound of lean body mass.

My workouts last about 1.5 hours as well.

[TopHeavyMirin]

I don't get it. What's the point of working towards a rep goal instead of just doing straight sets?

[Redle94]

Hey all
Im curently 78kg and 5.6feets, i rly like The fullbody program do u guys think its a good idea to switch to it now? I want to lose bodyfat and get to 65kg before i start bulking.
Need some advice to how to go about this. Lose weight then bulk folowing this program

[Nykk2077]

For UL / UL what do you think about adding the pullover? I think it's a good exercise

[RapidFail]

I don't get it. What's the point of working towards a rep goal instead of just doing straight sets?

Working towards a rep goal, you could take every set to RPE 8, getting a different number of reps for each set. With straight sets, your final set is going to be at a higher RPE, or possibly your first set would be at RPE 7. Rep goal is a nifty way of keeping the weight and effort consistent - though it would be less suitable for raw beginners who have trouble figuring out RPE.

[RapidFail]

Just a thought - volume for these programs seems pretty high, I'd say too high for me. I'd be interested to know how long the workouts take most people. I absolutely cannot spend longer than 1 hour training and prefer nearer 45 minutes. Doing Fierce 5 Novice I found the workouts started off taking 40-45 minutes but as the weights got heavier and rest times longer, they stretched out to 55 minutes. I imagine each of the beginner workouts here would take over an hour, even in a quiet gym or home gym.

[hardyboysare]

Just a thought - volume for these programs seems pretty high, I'd say too high for me. I'd be interested to know how long the workouts take most people. I absolutely cannot spend longer than 1 hour training and prefer nearer 45 minutes. Doing Fierce 5 Novice I found the workouts started off taking 40-45 minutes but as the weights got heavier and rest times longer, they stretched out to 55 minutes. I imagine each of the beginner workouts here would take over an hour, even in a quiet gym or home gym.

I am currently running the upper/ lower version and at the moment I am currently on around 60-75 mins most days. 4th week just completed and its getting tougher and is taking a little longer to recover, still linearly progressing on all lifts at the moment but probably another 2 weeks and that will be stalled off.

So first month you could probably get it done in a hour if you super-set certain things like bench with bicep curl, squat with abs etc. By the second month you are looking nearer 75-90 mins.

That doesn't include any warm up or cool down or stretching which would be extra time.

[RapidFail]

I am currently running the upper/ lower version and at the moment I am currently on around 60-75 mins most days. 4th week just completed and its getting tougher and is taking a little longer to recover, still linearly progressing on all lifts at the moment but probably another 2 weeks and that will be stalled off.

So first month you could probably get it done in a hour if you super-set certain things like bench with bicep curl, squat with abs etc. By the second month you are looking nearer 75-90 mins.

That doesn't include any warm up or cool down or stretching which would be extra time.

Thanks - definitely too long for me then, the times I mentioned include warm up. Love the look of the rep scheme, though.

[BigBear98]

I’ve read through most of this thread and I find this routine to be interesting and something I would like to do. The 4 day upper lower in particular. I would consider myself as a “beginner” still as I have 8 months of consistent weight lifting under my belt. I’m 20 years old and haven’t lifted since high school football before I started 8 months ago. I saw that Viking said this program isn’t for cutting, which is sort of a bummer because I have fat to lose. I’m 6’5 and currently 308 lbs down from 315 when I started. I have made ok progress but would like to know if doing viking’s upper lower would be beneficial in helping my fat loss. Any help is greatly appreciated. Thanks.

For some more info my 1 rep maxes are:
Bench: 205
Squat: 245
Deadlift: 225

[hardyboysare]

I’ve read through most of this thread and I find this routine to be interesting and something I would like to do. The 4 day upper lower in particular. I would consider myself as a “beginner” still as I have 8 months of consistent weight lifting under my belt. I’m 20 years old and haven’t lifted since high school football before I started 8 months ago. I saw that Viking said this program isn’t for cutting, which is sort of a bummer because I have fat to lose. I’m 6’5 and currently 308 lbs down from 315 when I started. I have made ok progress but would like to know if doing viking’s upper lower would be beneficial in helping my fat loss. Any help is greatly appreciated. Thanks.

For some more info my 1 rep maxes are:
Bench: 205
Squat: 245
Deadlift: 225

IMO this program is not really best for use on a cut as the volume is quite high meaning the chances of you progress far on it before stalling is quite limited. I wouldn't say you couldn't but recovery from the amount of volume would be a challenge and likely not to be useful especially if you have a moderate calorie deficit.

No training program is 'best' for a cut that is all about nutrition as that is what dictates fat loss. However it is generally viewed that a program that ensures it maintains and even increases in strength in the moderate rep ranges (4-10 reps) is best however usually a lower amount of volume is prudent to ensure you can keep your strength level throughout the workout.

[Shardoenaj]

Is there a reason that in the FULL BODY day 1 and day 3 is extremely similar (only difference is the leg curl), while day 2 has a much different focus?

[OralB]

Bummer about all of the machine-oriented work, was looking forward to starting this but it seems like too much stuff needs to be subbed if you're simply working with a barbell and some dumbbells when needed.

[Shardoenaj]

Bummer about all of the machine-oriented work, was looking forward to starting this but it seems like too much stuff needs to be subbed if you're simply working with a barbell and some dumbbells when needed.

Finding the perfect sub isn't that hard ... I only have a BB and DB's at home aswell ...

[OralB]

Finding the perfect sub isn't that hard ... I only have a BB and DB's at home aswell ...

Would you mind posting what you subbed? I know it would be kind of a pain so no worries if not.

[rpedrosb]

Anyone has experience doing this routine with Lower day 1 with Squats + Deadlifts? How does it work with the lower back once the weight starts getting heavy?

[hardyboysare]

Anyone has experience doing this routine with Lower day 1 with Squats + Deadlifts? How does it work with the lower back once the weight starts getting heavy?

Personally I don't find any trouble doing it. Currently at 90kg for 4x8 and still linear progressing and deadlift is at 135kg for 2x6 and again still linear progressing weekly. Although I prefer to have it on lower 2 instead of lower 1 as the major compounds are less. Therefore lower 2 swap out RDL for deadlifts and have RDL in one on lower 1.

Lower Day 1
Back Squat - 4 sets - 32 reps
Romanian DL - 3 sets - 30 reps
Hack Squat (I use front squats as I don't have a hack squat machine)- 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

Lower Day 2
Back Squat - 4 sets - 32 reps
Deadlift - 2 sets - 12 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

[Xpiro]

For those on the U/L: when you hit the rep goal on your compounds and isolations, how many reps do you usually start out with when you progress to the next weight?

[Xpiro]

Finding the perfect sub isn't that hard

Just gotta hit up a few play parties. Mine happens to be a brat.