I'm in the planning stage of my next routine, and I've been eyeing Built's program for a while. I've been doing variations of 5/3/1 for over a year and looking for a change.
I have my template set up (see below), and I know my starting weights, but I haven't been able to find any info on how to set up my periodization. In other words, how to you progress on this program? Do you increase the weight on the bar every week for every movement? By how much? One of the reasons I like 5/3/1 is I know how much weight to load on the bar from week to week - I want to set up a similar spreadsheet for BGB.
I'm hoping this topic will bring Built out of hiding, or someone who has experience with this program who can help. Thanks!
Day 1: Horizontal push pull, calves, and abs
Chest:
Flat bench 5x5
Incline bench press 3x8
Decline DB Bench 3x12
Thickness-Back:
Pendlay Rows 5x5
Kroc Rows 10, 15, 20+ per arm
Seated Cable BB Row 3 x 15 (Great Cable Row Alternative: Seated Barbell Band Rows | | Ben BrunoBen Bruno)
Calves:
3x15 seated calf raises. Pause at the bottom
Abs:
Weighted Sit-ups x 10
Hanging Leg Raise x 10
Ab wheel Roll out x 15
Side bends x 20
Day 2: Quad dominant, hamstring accessory. Biceps.
Quads:
Squats 5x5
Squats 3x10
Bulgarian Split Squats 3x8
Hamstrings:
Blast strap leg curls 3 x 10
Biceps:
Seated alternating bicep curls 5x5
DB Incline curls 3x8
BB Curls with FAT GRIPZ 3x12
Day 3: Vertical push-pull, calves, abs
Shoulders:
Bent over side laterals 3x10
Seated Military Press 5x5
Standing side laterals 3x8
Width-Back:
Pull-ups 5x5
Band Pull-ups 3 x 8
FS Shrug 3 x 12 (T NATION | One Shrug to Rule Them All)
Calves:
Standing calf raises (heavy), 3x8
Abs:
Weighted Sit-ups x 10
Hanging Leg Raise x 10
Ab wheel Roll out x 15
Side bends x 20
Day 4: Hamstring dominant, quad accessory. Triceps.
Hamstrings:
Deadlifts 5x5
Good mornings 3x10
Quads:
Front squats 3x8
Glutes:
BB Hip Thrust 3 x 8
Triceps:
Band pressdowns 3x12
JM Presses 3 x 8
Dips 5x5
I have my template set up (see below), and I know my starting weights, but I haven't been able to find any info on how to set up my periodization. In other words, how to you progress on this program? Do you increase the weight on the bar every week for every movement? By how much? One of the reasons I like 5/3/1 is I know how much weight to load on the bar from week to week - I want to set up a similar spreadsheet for BGB.
I'm hoping this topic will bring Built out of hiding, or someone who has experience with this program who can help. Thanks!
Day 1: Horizontal push pull, calves, and abs
Chest:
Flat bench 5x5
Incline bench press 3x8
Decline DB Bench 3x12
Thickness-Back:
Pendlay Rows 5x5
Kroc Rows 10, 15, 20+ per arm
Seated Cable BB Row 3 x 15 (Great Cable Row Alternative: Seated Barbell Band Rows | | Ben BrunoBen Bruno)
Calves:
3x15 seated calf raises. Pause at the bottom
Abs:
Weighted Sit-ups x 10
Hanging Leg Raise x 10
Ab wheel Roll out x 15
Side bends x 20
Day 2: Quad dominant, hamstring accessory. Biceps.
Quads:
Squats 5x5
Squats 3x10
Bulgarian Split Squats 3x8
Hamstrings:
Blast strap leg curls 3 x 10
Biceps:
Seated alternating bicep curls 5x5
DB Incline curls 3x8
BB Curls with FAT GRIPZ 3x12
Day 3: Vertical push-pull, calves, abs
Shoulders:
Bent over side laterals 3x10
Seated Military Press 5x5
Standing side laterals 3x8
Width-Back:
Pull-ups 5x5
Band Pull-ups 3 x 8
FS Shrug 3 x 12 (T NATION | One Shrug to Rule Them All)
Calves:
Standing calf raises (heavy), 3x8
Abs:
Weighted Sit-ups x 10
Hanging Leg Raise x 10
Ab wheel Roll out x 15
Side bends x 20
Day 4: Hamstring dominant, quad accessory. Triceps.
Hamstrings:
Deadlifts 5x5
Good mornings 3x10
Quads:
Front squats 3x8
Glutes:
BB Hip Thrust 3 x 8
Triceps:
Band pressdowns 3x12
JM Presses 3 x 8
Dips 5x5
