Thread: Program for my next bulk

Originally Posted by rockhardly

I am in the middle of a cut. I was not expecting any gains during this time, and while this is true in terms of mass gains, I have been steadily increasing weight on the bar and performed reps. Anyway, below is my current training program. It is kind of a full body 3 day split with the intent of hitting each major muscle group with one excercise per workout. I am used to doing a 4 day muscle group split but am wanting to change it up and, come my next bulk, be set up to put on some serious mass and strength.

Week 1: Power/Strength-80% 1RM

Monday:
Bench-5x5
Bent DB Rows-5x5
Back Squats-5x5
Weighted Chins-5x5

Wednesday:
Arnies-5x5
Weighted Dips-5x5
Power Clean and Press-3x5
Deads-5x5

Friday:
DB Bench-5x5
Front Squats-5x5
Pullups-5x5
BB rows-5x5

Week 2: Hypertrophy-@ 70%1RM and 8-10 reps
Same excercises

Week 3: Hypertrophy/endurance-60%1RM and 10-12 reps
Same excercises

When I get to my bulk, I will try to increase each week's intensity by 10%1rm. I will also need to incorporate an accessory day, I think, to work on forearms, calves and hams.

Tell me what you think.

Looks pretty solid. Few suggestions...

I'd move the squats on days 1 and 3 to the first lift and deads and then clean and press or the other way around depending on your preference as the first lifts on day 2.

Also, I think you should do 2 weeks on each rep range/intensity and alternate the sessions so that, for instance, deads (your ham-dominant lift) gets a chance to be worked equally to the quad-dominant squats.

Also, to be really picky dips are a vertical push. I know they're still chest-dominant but you already Arnies covering that plane and that's just me being a dork. Why not incorporate a more obscure horizontal push for your day 2? Even if you don't have a particular part of your bench you need to work on you could include something like floor press, dead press, or a unilateral DB press.

Also, wouldn't it make more sense to start with higher reps and progress the intensity?

I forgot to include that weeks 2 & 3 will have 4 sets each excercise.

Phineas,

With regards to excercise priority, I agree. I usually try to knock out the most demanding lifts first but it is not always possible. Sometimes my wife works out with me and I let her squat first (it is the only thing she does on that day), so I'll do my others first. I do have to say though, I don't exactly notice any fatigue to the point I can't reach my intended reps by doing bench first.

I was thinking about doing 2 consecutive weeks of each range/intensity. But over 6 weeks the numbers are the same. You think it would be better?

Originally Posted by Phineas

Also, wouldn't it make more sense to start with higher reps and progress the intensity?

Can you elaborate on this?

Originally Posted by rockhardly

I forgot to include that weeks 2 & 3 will have 4 sets each excercise.

Phineas,

With regards to excercise priority, I agree. I usually try to knock out the most demanding lifts first but it is not always possible. Sometimes my wife works out with me and I let her squat first (it is the only thing she does on that day), so I'll do my others first. I do have to say though, I don't exactly notice any fatigue to the point I can't reach my intended reps by doing bench first.

I was thinking about doing 2 consecutive weeks of each range/intensity. But over 6 weeks the numbers are the same. You think it would be better?



Can you elaborate on this?

2 weeks on each intensity would allow each lift to be performed evenly. Otherwise, squats get done twice and deadlifts only on each range. Alternate with a second week so everything is trained evenly.

Even if you feel fine going into a bench that doesn't mean you're performing 100%. It's just a suggestion because squats are full body and bench isn't (or at least shouldn't).

I said progress the intensity because typically periodization, whether linear or non-linear, builds up in intensity. You were increasing volume but decreasing intensity. It makes more sense for you to start with higher volume lower intensity and allow your body to gradually adapt and then "peak" with low volume high intensity lifting.

Looks good to me bro. Good luck!

Originally Posted by Phineas

2 weeks on each intensity would allow each lift to be performed evenly. Otherwise, squats get done twice and deadlifts only on each range. Alternate with a second week so everything is trained evenly.

Good point. I'll have to work on that.

Originally Posted by Doublebase

Looks good to me bro. Good luck!

Sweet!

Also, how do you like bent-over rows with DBs versus BBs? I've always used BBs and have been curious about trying DBs sometime.

Seems a bit light on the posterior chain. Maybe consider adding good-mornings, SLDLs, or RDLs?

I would move power cleans to the beginning of the workout as they're a more technical lift.

I would replace one of the rows with posterior chain work. There's no need to do that many rows when you're doing deads, chins, pullups, and cleans.

Originally Posted by Phineas

Also, how do you like bent-over rows with DBs versus BBs? I've always used BBs and have been curious about trying DBs sometime.

I like DB rows cuz I can pull the DB up past the plane of my chest (greater ROM) and I get a better squeeze at the top. Just focus on your back.

Originally Posted by gtbmed

Seems a bit light on the posterior chain. Maybe consider adding good-mornings, SLDLs, or RDLs?

I would move power cleans to the beginning of the workout as they're a more technical lift.

I would replace one of the rows with posterior chain work. There's no need to do that many rows when you're doing deads, chins, pullups, and cleans.

Pay no mind to the order. I should have laid it out better.

I want to put good mornings in there somewhere and as I go thru my cut I will figure out where I want them and have the whole program set up for my bulk. But I don't know that I would say the program is light on post-chain. 8 of the 15 excercises involve the post-chain. By saying that, do you means hams?

As for the rows, I want to devote some energy to my back thickness.

You don't think back thickness is going to be developed by doing cleans and deads?

Even eliminating one of the rowing movements and replacing them with GMs or RDLs would make this a much more balanced program. Right now I think it's a bit lacking for the hams/hips/glutes.

Originally Posted by gtbmed

You don't think back thickness is going to be developed by doing cleans and deads?

Even eliminating one of the rowing movements and replacing them with GMs or RDLs would make this a much more balanced program. Right now I think it's a bit lacking for the hams/hips/glutes.

Both would be ideal.

I want to live in a world where deadlifts, cleans, and rows live in harmony.

Originally Posted by gtbmed

Right now I think it's a bit lacking for the hams/hips/glutes.

Noted.

Amen to that, Phineas.

Do you think it provides any benifit to do higher volume on deads and cleans or just keep it high intensity low reps thru all weeks? For example, when I go into the 4x8-10 hypertrophy weeks, should I stay in the 5x5 for the deads and cleans? I ask, strictly, on the affect of muscle development, not degrading form caused by fatigue.

Personally i always do squats higher reps than everything else, and deads lower reps than everything else. Much prefer it that way.

What do you guys think about a 3x a week bulking program where all planes of motion are covered every workout?

Originally Posted by rockhardly

What do you guys think about a 3x a week bulking program where all planes of motion are covered every workout?

Back Squats
Pullups
Military Press
Deadlifts
Bent-Over Rows
Bench Press

I'd buy that for a dollar!!!

Did something like this at the beginning of the summer and it worked pretty well. I alternated between two workouts:

A:
Back squats
Bench
RDLs
Weighted chins

B:
Hang cleans
Deadlifts
Oly bar corner press
Front squats

Suppose you could add rows or something as an assistance exercise. I went 3x5 for all of my main lifts. I threw in some farmer's walks, trunk twists, and pullups as assistance.

Originally Posted by gtbmed

Did something like this at the beginning of the summer and it worked pretty well. I alternated between two workouts:

A:
Back squats
Bench
RDLs
Weighted chins

B:
Hang cleans
Deadlifts
Oly bar corner press
Front squats

Suppose you could add rows or something as an assistance exercise. I went 3x5 for all of my main lifts. I threw in some farmer's walks, trunk twists, and pullups as assistance.

That looks fucking awesome.

However, I HATE low-rep corner press. It's too awkward. If your arm moves out the target path you're screwed, and the lift is compromised. I prefer high-rep corner press for "accessory". Low-reps I'd opt for Military Press.

That's a wicked back heavy program. Where did you see the most progress?

Yeah, I started with military presses, but I decided I liked the unilateral movement better.

Well, I wasn't trying to gain weight, so my progress was mostly in my numbers. Squats, chins, and hang cleans really shot up. Then again, I always did those exercises first so it's difficult to tell how much the other lifts improved.

I do that workout often during short intervals when I don't have another specific program in mind.

Originally Posted by gtbmed

Yeah, I started with military presses, but I decided I liked the unilateral movement better.

Well, I wasn't trying to gain weight, so my progress was mostly in my numbers. Squats, chins, and hang cleans really shot up. Then again, I always did those exercises first so it's difficult to tell how much the other lifts improved.

I do that workout often during short intervals when I don't have another specific program in mind.

Nice.

You can't go wrong with squats, chins, and cleans.

Whoever said cleaning is just for women obviously hasn't tried a hang clean!

I'm terrible.

I was thinking something like this:

A:
Back Squats
Bench
DB Rows
Chin-ups
Military Press
Good Mornings

B:
Power Cleans
Dead Lifts
Incline DB Press
Arnold Press
Pull-ups
BB Rows

C:
Front Squats
DB Bench
Corner Press
Chin-ups
Supine Rows
SLDL

Since I am hitting every plane, I don't see the need to perform alot of sets per excercise per workout. I was thinking that:

Week 1-Power/Strength-3x5
Week 2,3,&4-Hypertrophy-3x10
Week 5-deload.
Repeat.

I have a wife and 3 kids and they require alot of attention so I would have to complete the workouts in an hour. So some of the excercise would be supersetted to reduce time. Or I can replace one of the workout with an accessory workout and take the excercises of the replaced and alternate them the other excercises of the other workouts.

I feel that the compounds don't develop some of my muscles as fast as others and so they need a bit more iso's. For example, for a while now I have not done any direct ab, bi, tri, calve, etc excercises and I think they are lagging compared to the primary movers like chest, back, quads, etc.

Also, on the deload week, I was thinking of doing a PSMF diet to reduce bf so that I can control my bf% along the way.

Thoughts?

3 sets with that many exercises is quite a bit of volume. I think my shoulders would get destroyed by that much pressing every week.

Might be that I'm just not accustomed to high volume programs. It seems like overkill to me though.

I agree with gtbmed that it might be overkill. 18 sets isn't that high of volume considering they're different planes but with a 3x5 rep range. That's 18 heavy sets, three times in a week. That's gonna be ruff even though you're mixing it up. So I think an accesory workout is a good idea for you. It'll give you a chance to focus on some lagging areas while giving your big boys a break. Since you only have an hour to complete your workouts, you're gonna need to plan out your routine well. I would put as much dumbbell work as you can in one workout, that way you could just grab a bench and some dumbbells and quickly change from one exercise to another, similarly you could do the same with squats, good mornings, deadlifts ect...

O.k. I think this is what I am going to do. Strictly speaking about selection, do you feel like there is enough to make good gains or should I add another excercise to each day. As time and energy allows, I will be throwing in some other accessory/direct excercises. Let me know your thoughts.

Week 1,3,5,7,9,&11:
Monday:
Back squats-5x5
Pull-ups-4x8
DB Bench-3x8

Wednesday:
Dead Lifts-5x5
Military Press-4x8
DB Rows-3x8

Friday:
Bench-5x5
Front Squats-4x8
Chin-ups-3x8

Week 2,4,6,8,10,&12:
Monday:
Dead Lifts-5x5
Military Press-4x8
DB Rows-3x8

Wednesday:
Back squats-5x5
Pull-ups-4x8
DB Bench-3x8

Friday:
Bench-5x5
Dead Lifts-4x8
Good Mornings-3x8

Originally Posted by Phineas

I'd buy that for a dollar!!!

sorry to jump in and im clearly out of my depth training theory wise, but did you just quote from robocop Phineas lol reminds me of my youth

P.S. your new routine looks great, sometimes we over think these things