Finishing up week 10 of my own-personal made workout program. Though only week 3 of my bulk. (first 4 weeks of were in a cut, 3 in maintenance). Will be in bulk for next few months.
Looking for advice, additions/subtractions, continue as is, or anything else of what I'm doing.
Monday -
Back Squat 3x5
Bench 3x5
Barbell Row 3x5
Wedn-
Front Squat 3x5
Incline Bench 3x5
Deadlift 3x5
Friday-
Box Squats (For high weight/form) 3x5
OHP 3x5
RDL 3x5
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After the 'circuit' (20-30 min), I proceed to workout for the remainder of the 1-1.25 hour do extra work on (usually) 1 major part chest/back or additional leg work and 1 (sometimes 2) extremities , (calves, tri, bi etc).
Thoughts? Don't want to get to deep into this and find out I could do something better. This workout gives me the capabilities to workout whatever I want that day (boost mentality and keeps me from getting bored) while ensuring I get my compounds in
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Thread: Program Critique
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04-19-2018, 09:11 PM #1
- Join Date: Apr 2017
- Location: Texas, United States
- Age: 28
- Posts: 285
- Rep Power: 583
Program Critique
Fierce 5 U/L Workout Log: https://forum.bodybuilding.com/showthread.php?t=173977781&p=1493098341#post1493098341
Please leave comments/feedback.
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04-20-2018, 06:20 AM #2
- Join Date: Apr 2006
- Location: Bristol, United Kingdom (Great Britain)
- Age: 41
- Posts: 2,585
- Rep Power: 22565
No downward pull (chins?) but two upward presses, no postural pulls, 3x5 on RDLs (that's not a suitable move for low reps), and what do you mean "circuit"?
You could certainly be doing something better.
Take a look at these.
Viking's
https://forum.bodybuilding.com/showt...hp?t=172565211
Candito's
http://www.canditotraininghq.com/free-programs/
Fierce 5
http://forum.bodybuilding.com/showth...hp?t=162916931
Helms's Big 3 Routine
https://rippedbody.com/the-big-3-routine/
GZPLC
https://forum.bodybuilding.com/showt...hp?t=174476351
Towerbrah's
http://forum.bodybuilding.com/showth...hp?t=166807431
Stronglifts
http://stronglifts.com/5x5/
Starting Strength
https://forum.bodybuilding.com/showt...hp?t=158406513
Allpro's
http://forum.bodybuilding.com/showth...hp?t=160947761
Powerlifting to Win
http://www.powerliftingtowin.com/programmingtowin/
Beginner's Powerbuilding
https://forum.bodybuilding.com/showt...hp?t=169993933
Washed-up meathead
https://www.defrancostraining.com/we...astards-part3/"Listen, I want you to come down here and go dancing with me and we'll have fun together. You know you like The Spaniard, you know you like The Sith Lord, you know that. Hello? You're blushing, I know you're into The Sith Lord, I know it! Hello? Hello? Helloooo? Aww I lost connection."
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04-20-2018, 04:22 PM #3
- Join Date: Apr 2017
- Location: Texas, United States
- Age: 28
- Posts: 285
- Rep Power: 583
By "circuit" I mean the stated skeleton above.
I always try to do a lat pull down on fridays. So, at minimum a vertical pull once a week. Will sometimes throw in pull up for 3x10 with weight on monday or wednesday.
I'm not sure what a "postural pull" is? I want to assume you mean something like face pulls? (Usually do facepulls as a superset with triceps (easy to get a rope and be quick).
Typo on last part. RDL is 3x8-10
Thanks for the feedback! Let me know if any other info is needed or if I should still alter something.
The above is just a skeleton that takes 20-30 min for me to complete. I still workout other areas or work out an area more in depth for the remaining 30-45 min.Fierce 5 U/L Workout Log: https://forum.bodybuilding.com/showthread.php?t=173977781&p=1493098341#post1493098341
Please leave comments/feedback.
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04-23-2018, 02:58 PM #4
- Join Date: Apr 2006
- Location: Bristol, United Kingdom (Great Britain)
- Age: 41
- Posts: 2,585
- Rep Power: 22565
Sorry, had not noticed you had already run F5 U/L. Made much progress on your squat/bench/DL since then?
And yes, a postural pull could be face pulls or rear delt flyes."Listen, I want you to come down here and go dancing with me and we'll have fun together. You know you like The Spaniard, you know you like The Sith Lord, you know that. Hello? You're blushing, I know you're into The Sith Lord, I know it! Hello? Hello? Helloooo? Aww I lost connection."
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