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  1. #1
    Registered User UnkleDolan's Avatar
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    Intermediate Advanced workout programs

    Hi what do you think of my program. Please recommend exercises to add

    I have lifted for 5 years. For the past couple years, didnt really have a specific program just followed my instict on the gym, and my diet was bad. Now I wanna get back to bodybuilding seriously and have a fixed program. So, basically I am at the same point 2 years ago, around 3 years after I started lifting consistently, maybe a bit worse.

    4 times a week

    - Chest & Shoulders
    1. Flat Barbell Bench/Incline DB Press 5-6 sets 6-8 reps for working sets
    2. DB overhead press (seated) 4 sets 6-8 reps for working sets
    3. Machine Press 3 sets 8-12 reps
    4. DB flies/Cable Flies 3 sets 12-15 reps
    5. DB lateral raise 4 sets 10-20 reps
    6. DB rear delt raise 3 sets 10-20 reps

    - Back
    1. DB/Barbell Row 4-5 sets 8-10 reps for working sets
    2. Pullups 3 sets 6-10 reps
    3. Low cable row 3 sets 10-12 reps
    4. Bench supported row 3 sets 12-15 reps
    5. Facepulls 3 sets 12-15 reps
    6. Hyperextension 4 sets 12-20 reps

    - Legs & abs
    1. Legs extension 2 warmupsets 15 reps
    2. front squat/leg press 5-6 sets 8-10 reps for working sets
    3. romanian deadlift 4 sets 10-15 reps
    4. Leg curl 4 sets 8-14 reps
    5. Lunges 3 sets 10-15 reps
    6. hanging leg raise 3 sets 10-12 reps
    7. Ab pulldown 3 sets 10-15 reps

    - arms &calves
    1. Rope ext 2 warmup sets 10-15 reps
    2. Barbell skullcrushers 4 sets 8-14 reps
    3. barbell curls 4 sets 8-12 reps
    4. Dips 3 sets 6-8 reps
    5. Concentration curl 3 sets 8-14 reps
    6. Hammer curl 3 sets 8-10 reps
    7. calves raise on leg press machine 5 sets 12-15 reps
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  2. #2
    Registered User TAWS6's Avatar
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    I see a lot of problems. You only train each muscle group once per week. A muscle group will never need 7 days to recover. You have more arm work than legs altogether. That makes no sense. Ideally you want double the amount of pulling versus pushing movements. This comes down to the amount of muscles that are in your back vs chest.

    A few good programs are Fierce 5 intermediate upper/lower and F5 inter/advanced LULPP. The programs include built in progression which is one of the most important aspects of a program. I did not see a progression plan in your program. Unless you're advanced (300+ bench, 400+ squat) id advise the intermediate upper lower.
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  3. #3
    Registered User UnkleDolan's Avatar
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    Originally Posted by TAWS6 View Post
    I see a lot of problems. You only train each muscle group once per week. A muscle group will never need 7 days to recover. You have more arm work than legs altogether. That makes no sense. Ideally you want double the amount of pulling versus pushing movements. This comes down to the amount of muscles that are in your back vs chest.

    A few good programs are Fierce 5 intermediate upper/lower and F5 inter/advanced LULPP. The programs include built in progression which is one of the most important aspects of a program. I did not see a progression plan in your program. Unless you're advanced (300+ bench, 400+ squat) id advise the intermediate upper lower.
    I forgot to mention that my arms are a weak point and my legs are a strong point. Once a week leg workout is more than enough. I think it is silly to use number as a gauge to how you should design your workout. I think it is clear that am doing bodybuilding here, not powerlifting. Ofc I am trying to increase the weight that I am using as time goes on. Like you just seriously think I am going to do 225 lbs barbell row for 8-10 reps the next 2 years?
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  4. #4
    Registered User BeginnerGainz's Avatar
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    Originally Posted by UnkleDolan View Post
    I forgot to mention that my arms are a weak point and my legs are a strong point. Once a week leg workout is more than enough. I think it is silly to use number as a gauge to how you should design your workout. I think it is clear that am doing bodybuilding here, not powerlifting. Ofc I am trying to increase the weight that I am using as time goes on. Like you just seriously think I am going to do 225 lbs barbell row for 8-10 reps the next 2 years?
    Coolcicada PPL would probably work very well for you. That, or split up your arm week into your other 3 days.
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    Time is Muscle ECGordyn's Avatar
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    Originally Posted by UnkleDolan View Post
    I forgot to mention that my arms are a weak point and my legs are a strong point. Once a week leg workout is more than enough. I think it is silly to use number as a gauge to how you should design your workout. I think it is clear that am doing bodybuilding here, not powerlifting. Ofc I am trying to increase the weight that I am using as time goes on. Like you just seriously think I am going to do 225 lbs barbell row for 8-10 reps the next 2 years?
    Uhh... You used numbers for reps, sets, frequency, and exercise order, didn't you?

    At your level, there isn't a distinction between bodybuilding and powerlifting. You need general strength training consistently. Pump work is fine after your main lifts, but your main focus should be getting stronger at the main compound movements.

    Science and experience always show that twice a week frequency is better than once a week frequency except in some advanced lifters. If you've been lifting for 5 years (2 year break after 3 years consistently?) and can't yet row 225 for 10, then you've been lifting on less-than-ideal-programs, and you'd be wise to listen to more experienced lifters...especially since you asked for advice on an internet forum.
    Currently running Calgary Barbell 8 Week again: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1611786081&viewfull=1#post1611786081
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  6. #6
    Registered User UnkleDolan's Avatar
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    Originally Posted by ECGordyn View Post
    Uhh... You used numbers for reps, sets, frequency, and exercise order, didn't you?

    At your level, there isn't a distinction between bodybuilding and powerlifting. You need general strength training consistently. Pump work is fine after your main lifts, but your main focus should be getting stronger at the main compound movements.

    Science and experience always show that twice a week frequency is better than once a week frequency except in some advanced lifters. If you've been lifting for 5 years (2 year break after 3 years consistently?) and can't yet row 225 for 10, then you've been lifting on less-than-ideal-programs, and you'd be wise to listen to more experienced lifters...especially since you asked for advice on an internet forum.
    By number I meant Strength how much you bench, etc. I totally disagree with the statement there is no bodybuilding and powerlifting distinction. This is where you let me know that your advice is garbage. It is just plain wrong. most of the natural bodybuilders I know from WNBF and 3DmJ don't train like powerlifters.
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  7. #7
    Registered User UnkleDolan's Avatar
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    Originally Posted by BeginnerGainz View Post
    Coolcicada PPL would probably work very well for you. That, or split up your arm week into your other 3 days.
    I will look it up thanks. Are you doing the 3 day or 6 day split?
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    Time is Muscle ECGordyn's Avatar
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    Originally Posted by UnkleDolan View Post
    By number I meant Strength how much you bench, etc. I totally disagree with the statement there is no bodybuilding and powerlifting distinction. This is where you let me know that your advice is garbage. It is just plain wrong. most of the natural bodybuilders I know from WNBF and 3DmJ don't train like powerlifters.
    You need reading lessons. I said "at your level," which is obviously noob level with the kinds of questions you're asking. Probably you'll stay there with your garbage attitude and your weak, inexperienced opinions.
    Currently running Calgary Barbell 8 Week again: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1611786081&viewfull=1#post1611786081
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    Originally Posted by UnkleDolan View Post
    This is where you let me know that your advice is garbage. It is just plain wrong. most of the natural bodybuilders I know from WNBF and 3DmJ don't train like powerlifters.
    IMO you should ask the bbs you know from WNBF/3dmJ for advice on your routine. Always better to go with people you know and trust rather than Internet strangers.
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    If you really are advanced..

    You know your weakpoints, how fast you can gain and will have a lot more experience with your self than anyone here.

    Or Hire a coach to write you custom programming.
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    Originally Posted by UnkleDolan View Post
    I will look it up thanks. Are you doing the 3 day or 6 day split?
    I do full body
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    Originally Posted by UnkleDolan View Post
    I forgot to mention that my arms are a weak point and my legs are a strong point.
    Is this feedback from judges or your coach?
    I can tell time. Time cannot tell me.

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  13. #13
    Registered User TAWS6's Avatar
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    Originally Posted by UnkleDolan View Post
    I forgot to mention that my arms are a weak point and my legs are a strong point. Once a week leg workout is more than enough. I think it is silly to use number as a gauge to how you should design your workout. I think it is clear that am doing bodybuilding here, not powerlifting. Ofc I am trying to increase the weight that I am using as time goes on. Like you just seriously think I am going to do 225 lbs barbell row for 8-10 reps the next 2 years?
    If you want a 3dmj program here is one. https://rippedbody.com/intermediate-...lding-program/

    Alberto nunez also has a very good upper lower split.

    You have to remember that progressive tension over load is the primary driver of growth. Someone who has gone from a 225 bench to a 315 bench for reps would have built a bigger chest, shoulders and triceps in the process. The same thing goes for rowing in relation to back and biceps. I used the numbers as an example. Its all about progression ability. A 400 lb squater simply would not be able to keep up with the faster progression on an intermediate program. Studies show that once per week frequency is not ideal no matter the muscle group. 6-10 hard work sets with twice per week frequency is pretty much how all the proven bodybuilding programs are setup. I'm not really sure what you consider strong legs but to be honest almost everyone says they have strong legs because they hate leg training.
    Last edited by TAWS6; 07-13-2020 at 11:18 AM.
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