F5 upper/lower split

[TAWS6]

Push
Bench press 190x5, 215x5, 240x5
OHP 130x5, 130x5, 130x5
Db fly 30x10, 30x10, 30x10
Skull crusher 95x5, 75x8, 75x8
Lateral raise 25x10, 30x10, 40x10

[TAWS6]

Pull
Pendlay row 195x5, 195x5, 195x5
Barbell row 155x5, 155x5, 155x5
Lat pull down 200x8, 225x8, 245x8
Face pull 110x10, 110x10, 110x10
Reverse curl 55x10, 55x10, 55x10
Ez bar curl 55x15

[TAWS6]

Been dealing with minor joint pain on lower body. Other than that I’ve been hitting new prs for pulling movements. I’m now doing a mix of straight and ramped sets to better manage fatigue. Eventually I’m heading towards doing all ramped sets for squat/bench/DL/row to make these workouts quicker and more efficient. Still able to train every muscle twice per week for now. Added in 20-40 mins of cardio.


Upper
Incline press 95x5, 135x5, 165x5
Pendlay row 200x5, 200x5, 200x5*PR
Db flat press 80x8, 80x8, 80x8
Pull up bwx5
Reverse curl 65x10, 65x10, 65x10
EZ bar curl 65x12
Tri press down 100x10, 110x10, 130x10

[TAWS6]

Started a 2 week mini cut to get down to 12%.

Push
Bench press 170x5, 195x5, 230x5
OHP 135x5, 135x5,,135x5*PR
Db fly 35x8, 35x8, 35x8
Lateral raise 25x10, 30x10, 40x10
Skulls 75x8, 85x6


20 min cardio

[TAWS6]

Bw 183 lbs

Pull
Pendlay row 210x5, 200x6, 135x10
Barbell row 165x8, 165x8, 165x8
Lat pull down 210x8, 225x8, 245x8 PR
Face pull 110x10, 110x10, 110x10
Reverse curl 65x8, 65x8
Ez bar curl 65x12

[TAWS6]

2 week cut turned into a 4 week cut.

Bw 177 lbs. Going back up soon to 185.

Running a LULLP based on RPE with a mix of ramped and straight sets. Double progression on assistance lifts.

Lower- (ramped sets) squat 3x5, dl 3x5, calf’s/abs 3x12

Upper- (ramped) incline press 3x5, pull up 3x5, db flat press 3x8, pendlay row 3x5, face pull 3x10, dumbbell curl 3x10

Legs- squats 3x8 (maintenance), rdl 3x8, leg extension 3x10, leg curl 3x10, calf, abs 3x12

Push- bench press 3x5, ohp 3x5, db fly 3x8, lateral 3x10, skulls 3x8

Pull- pendlay row 3x5, yates row 3x5, lat pull down 3x8, face pull 3x10, barbell curl 3x8

[TAWS6]

Bw = 178 lbs @ 11.5%

Upper
Incline press 175x5 paused top set SS w/ bw pull ups 3x5
Pendlay row 180x5 SS w/ db flat press 80x8
Face pull 110x10, 110x10, 110x10
Incline db curl 40x8, 40x8, 40x8

[TAWS6]

Having lower joint issues. Might have to cut squats down to 1x a week

Bw 178 lbs

Lower (hypertrophy)
Db rdl 80x10, 80x10, 80x10
Leg extension 100x10, 100x10
Leg curls 100x10, 100x10
Calf’s/abs

[TAWS6]

Quick and easy chest/shoulder/triceps day. All paused lifts, pretty light day. Bw 178 lbs.


Push
Bench press 215x5 top set paused
OHP 120x5, 120x5, 120x5
Db fly 35x8, 35x8, 35x8
Lateral raise 25x10, 25x10, 25x10
Skulls 65x8, 65x8, 65x8

[TAWS6]

Back, biceps and rear delts. Easy day. 178.8 lbs.


Pull
Pendlay row 180x5, 180x5, 180x5
Yates row 175x5, 175x5, 175x5
Lat pull down 205x8, 205x8, 205x8
Face pull 110x10, 110x10, 110x10
Barbell curl 55x8, 55x8, 55x8, 65x5, 75x5

[TAWS6]

Joint pain and minor back pain. Had to cut things down.

Bw 178

Lower
Squat 245x5 top set
DL 275x5 top set
Calf’s, abs

[TAWS6]

Upper
Incline press 175x5 top set
Pendlay row 180x5 top set SS w/ db flat press 80x10
Lat pull down 205x10, 205x10, 205x10
Face pull 110x12, 110x12, 110x12
Incline db curl 40x10, 40x10, 40x10

[TAWS6]

Going heavy twice per week for legs is getting tough. Joints are bothering me so I’m kind of forced into a heavy light.


Lower hypertrophy
Db rdl 65x10, 65x10, 65x10
Db lunge 50x10, 50x10
Leg extension 100x10, 100x10
Leg curl 100x10, 100x10
Calf, abs

[TAWS6]

Chest/shoulder/triceps

Push
Bench press 215x5, 225, 245
Ohp 120x6, 120x6, 120x6, 85x5
Db fly 35x10, 35x5, 35x5
Lateral raise 25x10, 25x10, 25x10
Skulls 65x10, 65x10, 65x10

[TAWS6]

Back/bicep/rear delts

Pull
Pendlay row 180x6 top set
Yates row 175x6, 175x6, 175x6
Lat pull down 205x10, 205x10, 205x10
Face pull 110x12, 110x12, 110x12
Barbell curl 55x10, 55x10, 55x10, 65x5, 75x5

[TAWS6]

Joint pain is back. Probably no squats or dl for a few weeks. Even light weight is bothering me.


Lower power
Squat 245 too set
DL 275 top set
Calf’s, abs

[TAWS6]

BW 178 lbs. In a small surplus (150 ish cals)


Upper
Incline press 180x5 ss/ w pull ups 3x5
Db flat press 80x8, 80x8, 80x8 ss w/w Pendlay row 185x5
Face pulls 115x10, 115x10, 115x10
Incline Db curl 25x10, 25x10, 25x10

[TAWS6]

Easy days until joint pain is gone. Felt better today.

Bw 178


Lower hypertrophy
Db rdl 65x10, 65x10, 65x10
Step ups 40x10, 40x10
Calf’s, abs

[TAWS6]

Push
Bench press 220x5/255 top
Ohp 125x5, 125x5, 125x5
Db fly 35x8, 35x8, 35x8
Lateral raise 25x10, 25x10, 25x10
Skulls 70x8, 70x8, 70x8

[TAWS6]

Pull
Pendlay row 185x5, 185x5, 185x5
Yates row 185x5, 185x5, 185x5
Lat pull down 205x8, 205x8, 205x8
Face pull 115x10, 115x10, 115x10
Barbell curl 65x8, 65x8, 65x8

[TAWS6]

Lower hypertrophy
Db rdl 65x10, 65x10, 65x10
Db step ups 50x10
Leg extension 100x10, 100x10
Leg curl 100x100, 100x10
Calf’s, abs

[TAWS6]

Upper
Incline press 180x5 top set SS w/ pull ups 3x5
Db flat press 80x10, 80x10, 80x10 SS w/ pendlay row 185x5
Face pull 115x12, 115x12, 115x12
Db incline curl 40x10, 40x10, 40x12

[TAWS6]

I think I’ve reached all my goals at this point. Im right around 12% at around 180 lbs. I’m going to move to a 3-4 day upper/lower split and kind of just enjoy the gym more from this point forward.

[Camarija]

I think I’ve reached all my goals at this point. Im right around 12% at around 180 lbs. I’m going to move to a 3-4 day upper/lower split and kind of just enjoy the gym more from this point forward.

Congratulations brother!

Any chance you could upload a progress video or picture?

[TAWS6]

Congratulations brother!

Any chance you could upload a progress video or picture?

I could but honestly when I started this thread I was already at about 95 percent of my genetic potential as far as hypertrophy. I bet I only gained 2-3 lbs of muscle so it probably wouldn’t even be noticeable in pictures.

[Camarija]

I could but honestly when I started this thread I was already at about 95 percent of my genetic potential as far as hypertrophy. I bet I only gained 2-3 lbs of muscle so it probably wouldn’t even be noticeable in pictures.

Totally understandable

I read some studies on tadalafil supplentation for hypertrophy and thought it was hilarious, but I also wanted to give it a shot

For science, of course, hahaha

Maybe get an extra 5 lbs over the course of the next bulk / cut

[TAWS6]

Totally understandable

I read some studies on tadalafil supplentation for hypertrophy and thought it was hilarious, but I also wanted to give it a shot

For science, of course, hahaha

Maybe get an extra 5 lbs over the course of the next bulk / cut

Lol yeah. “Science” has gotten to the point of insanity. I’m probably going to just stay around 180 lbs. I really don’t have the frame to be much bigger and I’m really tired of cutting every summer.

[tommy4life]

Lol yeah. “Science” has gotten to the point of insanity. I’m probably going to just stay around 180 lbs. I really don’t have the frame to be much bigger and I’m really tired of cutting every summer.

Cutting/bulking/counting calories works and all, but is it a way to live 5,10 or 15+ years? Lift weights, have fun and stay healhty