Looking for a new 4-5 day split routine

[StumpingIron]

Hey guys I have been using the fierce five five day split and I got some really good strength gains with
Deadlift going from 160 to 180kg
Squat going from 110 to 135kg
and Bench going from 95 to 105kg
I am now looking for a new program to run that still runs around the same three compound movements. If anyone has any good suggestions that would be really great cheers.

[paulinkansas]

How about Push Pull Legs Upper Lower. That's a 5 day workout.

[StumpingIron]

How about Push Pull Legs Upper Lower. That's a 5 day workout.

Cheers mate do you have any suggestions on any workout plans for this format?

[BeginnerGainz]

Does it have to be a 5 day workout?
You could easily do 5/3/1 for 3 days centered around the big 3.

Example:
Bench press 5/3/1
CGBP 5x10
Lateral raise 5x10
DB shoulder press 5x10

Deadlift 5/3/1
Barbell row 5x10
Lat pull down/chin up/pull up 5x10

Squat 5/3/1
Leg press 5x10
Back extension/GHR 5x10

[sooby]

Could try out something like this

http://swoleateveryheight.blogspot.c...lified_13.html

[IvanNorge]

I was in similar situation as you.

Hopped on Jonnie Candito's 6 week free program and am now finishing 2nd cycle of it.

Program is free and has progression laid out in an excel sheet and tells you exactly what weights and reps to use each workout(you input your 1rm for the big 3)

Has you lifting 5 times a week for the first 2 weeks, then 4 times for the 2nd 2 weeks and 3 times the 5th week. Volume is high at the beginning with lower intensity, but during last 2 weeks, the intensity is higher and they're lower volume.

6th week you either: test your new 1 RM, deload, or input your calculated 1rm and start a new cycle (that's what I do)

Hope this helps.

[WolfRose7]

Second the candito recommendation.

Any of the new barbell medicine templates would be good too.

Brazzos Valley barbell free program is a funky 5 day option

[TheSwedenator]

Since you're working out 5 days I would suggest an upper/lower split so you can work each muscle group twice a week. Here's the split I've been doing for the past couple months with some pretty good results.

The Swede Split
Monday - Upper/Low weight high reps(15-20)/3-4 sets - Bench press, bent over row, military press, Lat pulldown/ pullups, dips/tricep pushdown, barbell curl/ concentration curl.
Tuesday - Lower/Low weight high reps(15-20)/3-4 sets - Squat, RDL, Lunges, Quad extensions, hamstring curls, abductor and adductor exercises.
Wednesday - Full body deep static stretches, abs.
Thursday - Upper/High weight low reps(2-5)/3-4 sets - Bench/dumbbell press, Tbar/dumbbell row, military/dumbbell shoulder press, lat pulldown, skull crushers/tricep pushdown, barbell/dumbbell/seated curls, shrugs.
Friday - Lower/High weight low reps(2-5)/3-4 sets - Squat, deadlift, lunges with weights, farmers carry.
Saturday - Off
Sunday - Off

[StumpingIron]

Does it have to be a 5 day workout?
You could easily do 5/3/1 for 3 days centered around the big 3.

Example:
Bench press 5/3/1
CGBP 5x10
Lateral raise 5x10
DB shoulder press 5x10

Deadlift 5/3/1
Barbell row 5x10
Lat pull down/chin up/pull up 5x10

Squat 5/3/1
Leg press 5x10
Back extension/GHR 5x10

Cheers mate I know I can get the same results off a 3 day workout but mentally I just feel like I need to train 4 or more days per week if that makes sense.

[StumpingIron]

[QUOTE=sooby;1596254671]Could try out something like this


Thanks it Looks interesting I’ll have a look into it

[StumpingIron]

[QUOTE=IvanNorge;1596255231]

Yeah I’ve had a look at this and I like how it integrates strength and hypertrophy rather than leaning to far to either side.

[StumpingIron]

[QUOTE=WolfRose7;1596256571]

The Brazzos 5 day split looks interesting but what are you’re thoughts on hitting some of the compound two days in a row?

[StumpingIron]

[QUOTE=TheSwedenator;1596256961]

This looks fairly decent but wouldn’t the rep range being in the 15-20 for some days be too high to have any significant intensity in the workout?

[WolfRose7]

[QUOTE=StumpingIron;1596327271]

The Brazzos 5 day split looks interesting but what are you’re thoughts on hitting some of the compound two days in a row?

what of it?

[randa891]

Bill Starr 5x5 is a good training program. I recommend it.

[StumpingIron]

[QUOTE=WolfRose7;1596328161][QUOTE=StumpingIron;1596327271]

Would this not affect the recovery of the muscle?

[BeginnerGainz]

Cheers mate I know I can get the same results off a 3 day workout but mentally I just feel like I need to train 4 or more days per week if that makes sense.

Of course, I wanted to do the same thing until the weights starting getting heavy and then I took my rest days as a blessing.

[Filmbuff81]

You could give the muscle and strength pyramids 5 day intermediate routine a try if you’re comfortable with RPE.

You can find it on Andy Morgan’s website.

[FurtadoZ9]

Nice progress man

I'm a huge fan of upper lowers.

Upper
Lower
Off
Upper
Lower
Off
Off

Balance of workload and rest days. Can dedicate days to intensity or volume. Change exercise rotation based on needs or weak points. Do small things on off days if you wish.

If you miss a day, it's easy to just do it the next day or modify volume of future days; without putting a dent in recovery or having to miss a workout all together.

Very flexible and forgiving.

[WolfRose7]

[QUOTE=StumpingIron;1596360081][QUOTE=WolfRose7;1596328161]

Would this not affect the recovery of the muscle?

Do muscles need to be recovered to use them again?