I've been reading the 3DMJ pyramid books and came up with a routine for myself. It's designed for me to do at home, so it only uses a barbell, dumbbells and chin up bar - otherwise I'd have a leg press and leg curl in there. Volume is a bit of an increase compared to what I've done to date, but should be manageable. Keen to know if anyone can see any glaring errors or areas for improvement.
DAY 1
Bench 4 x 3-5
Row 4 x 4-6
Triceps 3 x 12-15*
Calf raises 3 x 12-15*
DAY 2
Squat 4 x 3-5
RDL 3 x 6-8
Pull Ups 3 x 6-8*
Biceps 3 x 8-12*
REST
DAY 3
OHP 4 x 5-7
Push Ups 4 x AMRAP*
Leg Curls 3 x 15-20*
Neck work 3 x 15-20*
DAY 4
Chin Up 4 x 6-8
Close grip bench 3 x 8-12
Single leg 3 x 6-8*
Lateral raises 3 x 12-15*
DAY 5
Deadlift 4 x 3-5
Front squat 3 x 6-8
DB rows 3 x 8-12*
Calf raises 3 x 15-20*
Deload every 4 weeks. On deload weeks, do 2 sets of all exercises at the lower end of rep range with the weight reduced by 10%.
Use wave loading progression for main lifts
use double progression for accessory lifts marked with a *
All lifts are performed to a 1st set RPE of 8.
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03-04-2021, 05:10 AM #1
Helms-inspired 5-day full body routine
Last edited by RapidFail; 04-05-2021 at 05:24 PM.
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03-04-2021, 05:16 AM #2
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03-04-2021, 05:38 AM #3
I tend to alternate between the two and sometimes do both for a mesocycle. My neck is only 14 inches, so I don't think I'm anywhere near risking sleep apnea.
Work capacity should be OK, though Day 2 could be a bit of a challenge. Main thing for me is spreading out the leg training so that every session is enjoyable. I've done an UL routine before and always dreaded the Lower days.
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03-04-2021, 05:44 AM #4
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03-04-2021, 05:54 AM #5
Looks good, well balanced. I'd swap step-ups for walking lunges, and add core work, either isometric (planks, birddogs, deadbugs, ab wheel) or kettlebell.
Not sure about neck work, but if it fits your goals then ok.
Deload when you need it, not necessary to deload every 4 weeks like clockwork IMO.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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03-04-2021, 05:55 AM #6
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03-04-2021, 06:58 AM #7
You really should do a leg curl though for proper development.
Use a band, do those coasters ones, or rig a diy Nordic ham curl.
Dumbbell between your feet as you lay in your stomach.
You’ll miss out on full development of the hamstring otherwise.
Some band pullaparts or rear delt raises would be beneficial too.
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03-04-2021, 07:59 AM #8
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03-04-2021, 11:10 AM #9
This seems really inefficient if I’m being honest. Only 10 sets for quads, chest etc is a bad deal when asked to train 5 days. Also, there are muscle groups missing from each day, so it’s not actually 5 day fb. Frequency is actually at 3x/wk for most muscle groups. This could easily be reworked into a 3 day fb or 4 day u/l giving better use of your time.
I’ve noticed people are getting a little frequency crazed lately with 4-5x/wk stuff, which is all well and good, but you start to see compromises in the design to make it work, which essentially leaves the status quo the same or for worse.
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03-04-2021, 11:18 AM #10
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03-04-2021, 11:49 AM #11
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03-04-2021, 12:04 PM #12
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03-04-2021, 12:07 PM #13
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03-04-2021, 12:14 PM #14
Single-leg exercise will be rotated,, might do Bulgarian Split Squats too. I may add in some ab work. See previous post regarding neck work. The deload protocol is taken from the intermediate bodybuilding program in the book - probably overkill, I agree. My work is moderately physical and my sleep a little less than ideal (I have two young children) so going a little overboard on recovery is probably better than not enough. I deload every 5 weeks with my current program, but that is lower volume.
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03-04-2021, 12:19 PM #15
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03-04-2021, 12:27 PM #16
It's full body in the same way that Helms and Nippard talk about it. Perhaps it's better described as 'most body' - I'm not trying to hit every muscle every day.
I like to keep my training sessions capped at 50 minutes, so more days and shorter sessions is my preference. This is higher volume than my current (4 day) program) and my quads and chest grow fine with less volume.Last edited by RapidFail; 03-06-2021 at 04:35 AM.
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03-04-2021, 12:47 PM #17
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03-04-2021, 01:52 PM #18
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03-04-2021, 01:52 PM #19
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03-04-2021, 02:18 PM #20
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03-04-2021, 03:28 PM #21
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03-04-2021, 03:38 PM #22
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03-04-2021, 03:55 PM #23
Absolutely. Not implying it’s bad at all, especially if someone enjoys it. The frequency, exercise selection, balance, progression is solid. Volume is on the low end, but that could easily be increased without affecting the setup if need be. My only point was that everything written in the OP could be achieved with greater efficiency. Ultimately, it’s a personal gripe.
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03-04-2021, 05:07 PM #24
Believe me, I would love to have the luxury of spending 90 minutes working out, but it just doesn't fit into my life. I typically train from 5:30 to 6:15am, if I'm lucky both of my daughters are still asleep then, if not, I am changing nappies and making their breakfasts in between sets. After work I am just too damn tired to train.
Last edited by RapidFail; 03-04-2021 at 06:00 PM.
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03-04-2021, 07:46 PM #25
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03-04-2021, 09:45 PM #26
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03-04-2021, 11:52 PM #27
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03-05-2021, 03:00 AM #28
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03-05-2021, 04:10 AM #29
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03-05-2021, 06:41 AM #30
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I believe Eric Helms addresses this in a podcast. Full body doesn't necessarily mean you train every single body part on that day. I mean you got triceps, biceps, quads, hams, chest, back, calves, shoulders, etc. It would be kind of difficult, if not perhaps a bit inefficient to train all of these in one session. SO perhaps you focus on a few muscle groups or movements. For example on day 1 you do chest, quads, biceps, calves, day 2 you do back, hamstrings, triceps, lateral delts, or however you want to split it. Full body is moreso used in the context that you train both your upper and lower body on the same day. I think Suffolk likes to cycle body parts, you could basically do it that way but I'd still consider it "full body", but concentrating on a few different muscles on that day.
Don't really see much of a problem splitting it the way he has, I'd agree splitting for the sake of splitting is meh and could probably be worked into 3-4 days. But sometimes trying some different, or if it fits best within a general lifestyle/situation is better. I personally like a 4x full body but I also have strength related goals as well. I always do some horizontal press variation on each of those days, a squat variation on 3 out of the 4 days and a deadlift variation on 2 of the four days. so I guess you could say it's split based on movements as well. just plug in and playpositivity brah crew
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