Which one to choose?

[RF4E]

Hello,

I am 20 years old, 1.75m (5'9) and 68kg (150lbs) skinny with some fat. I ran Starting Strength for one month and i would like to switch to a hypertrophy routine. My lifts are: Squat: 3x5 170lbs, Bench: 3x5 105lbs and Deadlift 1x5 225lbs.

I'm thinking about switching to Viking's U/L or Candito's Strength/Hypertrophy U/L. I'd choose ICF 5x5 but due to the very aggressive progression, i might not be able to deal with it while doing a clean bulk of 100-200cal surplus. Which one to choose?

Viking's U/L:

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


Candito's Strength/Hypertrophy routine:

- Monday ­ Heavy Lower Day
Squat ­ 3 sets x 6 reps
Deadlift ­ 2 sets x 6 reps
Optional Exercise ­ 3 sets x 8­-12 reps
Optional Exercise ­ 3 sets x 8­-12 reps

- Tuesday ­ Heavy Upper Day
Bench Press ­ 3 sets x 6 reps
Primary Upper Back Exercise ­ 3 sets x 6 reps
Shoulder Exercise ­ 1 set x 6
Upper Back Exercise #2 ­ 1 set x 6
Optional Exercise ­ 3 sets x 8-­12 reps
Optional Exercise ­ 3 sets x 8-­12 reps

- Thursday ­ Hypertrophy Lower
Either Back Squat Or Front Squat ­ 5 sets x 8 reps
Deadlift Variation ­ 3 sets x 8 reps
Hamstring Curl ­ 3 sets x 12 reps
Calf Raise ­ 5 sets x 15 reps
Optional Exercise ­ 4 sets x 8-­12 reps
Optional Exercise ­ 4 sets x 8­-12 reps

- Friday ­ Hypertrophy Upper
Chest Press (flat or decline) ­ 4 sets x 8 reps
Incline Chest Press ­ 4 sets x 8 reps
Upper Back Exercise #1 ­ 4 sets x 8 reps
Upper Back Exercise #2 ­ 4 sets x 8 reps
Shoulder Exercise ­ 3 sets x 10 reps
Bicep Exercise ­ 3 sets x 10 reps
Optional Exercise ­ 4 sets x 8-­12 reps
Optional Exercise ­ 4 sets x 8-­12 reps

I apologize for any language mistakes i've done,English is not my mother tongue.

Thank you.

[Myfitfriend]

Out of the two I’d take the bottom one. The top routine has crazy high reps I couldn’t deal with that.

Canditos is a good routine and I’ve seen good results from it

[RF4E]

Viking's routine doesn't have crazy reps. What you see is the total reps for each exercise.

Have you done the Candito's routine to bulk?

[Deman10]

Hello,

I am 20 years old, 1.75m (5'9) and 68kg (150lbs) skinny with some fat. I ran Starting Strength for one month and i would like to switch to a hypertrophy routine. My lifts are: Squat: 3x5 170lbs, Bench: 3x5 105lbs and Deadlift 1x5 225lbs.

I'm thinking about switching to Viking's U/L or Candito's Strength/Hypertrophy U/L. I'd choose ICF 5x5 but due to the very aggressive progression, i might not be able to deal with it while doing a clean bulk of 100-200cal surplus. Which one to choose?

Viking's U/L:

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


Candito's Strength/Hypertrophy routine:

- Monday ­ Heavy Lower Day
Squat ­ 3 sets x 6 reps
Deadlift ­ 2 sets x 6 reps
Optional Exercise ­ 3 sets x 8­-12 reps
Optional Exercise ­ 3 sets x 8­-12 reps

- Tuesday ­ Heavy Upper Day
Bench Press ­ 3 sets x 6 reps
Primary Upper Back Exercise ­ 3 sets x 6 reps
Shoulder Exercise ­ 1 set x 6
Upper Back Exercise #2 ­ 1 set x 6
Optional Exercise ­ 3 sets x 8-­12 reps
Optional Exercise ­ 3 sets x 8-­12 reps

- Thursday ­ Hypertrophy Lower
Either Back Squat Or Front Squat ­ 5 sets x 8 reps
Deadlift Variation ­ 3 sets x 8 reps
Hamstring Curl ­ 3 sets x 12 reps
Calf Raise ­ 5 sets x 15 reps
Optional Exercise ­ 4 sets x 8-­12 reps
Optional Exercise ­ 4 sets x 8­-12 reps

- Friday ­ Hypertrophy Upper
Chest Press (flat or decline) ­ 4 sets x 8 reps
Incline Chest Press ­ 4 sets x 8 reps
Upper Back Exercise #1 ­ 4 sets x 8 reps
Upper Back Exercise #2 ­ 4 sets x 8 reps
Shoulder Exercise ­ 3 sets x 10 reps
Bicep Exercise ­ 3 sets x 10 reps
Optional Exercise ­ 4 sets x 8-­12 reps
Optional Exercise ­ 4 sets x 8-­12 reps

I apologize for any language mistakes i've done,English is not my mother tongue.

Thank you.

I do max reps of 5 :/ so neither? If you have to pick one do the lower one, less reps especially if ur lifts are that low

I aplolgize 4 ny mestakes I make english is the language of my mom