Stronger 24/7 - Stronger Everyday
Stronger 24/7 Forum
PHATSplit Advice

PHAT Ryan dorris old routine14959

lolssons private msg quote post Address this user
Day 1: Upper Body (Max effort)
Day 2: Lower Body (Max effort)
Day 3: Rest
Day 4: Chest & Arms Hypertrophy
Day 5: Lower Body Hypertrophy
Day 6: Back & Shoulders Hypertrophy
Day 7: Rest
Day 1: Upper Body (Max effort)
1) Bench Press
1- (40-45% of max) X 5
2- (50-55% of max) X 5
3- (60-65% of max) X 5
4- (70-75% of max) X 5
5- (80-85% of max) X 5
6- (90-95% of max) X 5
7- (100% of max) X 3-5
8- PR Attempt
2) Incline Dumbbell Fly’s
2 sets of 10
3) Dips
2 sets of 6-10
4) Standing Push Presses
4 sets of 5-8
5) Bent Over Row
1- (40-45% of max) X 5
2- (50-55% of max) X 5
3- (60-65% of max) X 5
4- (70-75% of max) X 5
5- (80-85% of max) X 5
6- (90-95% of max) X 5
7- (100% of max) X 3-5
8- PR Attempt
6) Lat Pull downs
3 sets of 5-8
7) Cambered Bar Curls
4 sets of 6-8
8) JM Presses
4 sets of 6-8
Day 2: Lower body (Max effort)
1) Sumo Deadlift
1- (40-45% of max) X 5
2- (50-55% of max) X 5
3- (60-65% of max) X 5
4- (70-75% of max) X 5
5- (80-85% of max) X 5
6- (90-95% of max) X 5
7- (100% of max) X 3-5
8- PR Attempt
2) Romanian Deadlifts
3 sets of 5-8
3) Leg Curl
2 sets of 8-10
4) Leg Extensions
3 sets of 8-10
5) Standing Calf Raises
3 sets of 6-8
6) Seated Calf Raises
2 sets of 6-8
Day 3: Off
Rest
Day 4: Chest & Arms Hypertrophy
1) Bench Press (Dynamic Effort)
6 sets of 3 reps with 70% of rep max
2) Incline Hammer Strength Press
3 sets of 10-12
3) Dips
3 sets of 12-15
4) Decline Cable Cross Overs
2 sets of 15-20
5) Cambered Bar Curls
4 sets of 10-15
6) Hammer Curls
3 sets of 15-20
7) Spider Curls
2 sets of 15-25
8) Skull Crushers
4 sets of 10-15
9) Cable Press Downs
3 sets of 15-20
Day 5: Legs
1) Box Squat (Dynamic Effort)
6 sets of 2 reps with 75% of 5 rep max
2) Hack Squats
3 sets of 10-15
3) Leg Extensions
3 sets of 15-20
4) Glute Ham Raises
3 sets of 10-12
5) Cable Pull Through
3 sets of 15-20
6) Standing Calf Raise
3 sets of 10-15
7) Seated Calf Raise
2 sets of 15-20
Day 6: Back and Shoulders
1) Hammer Strength Pull Downs
3 sets of 10-12
2) Hammer Strength Rows
3 sets of 12-15
3) Cable Row
3 sets of 12-15
4) Seated Dumbbell Presses
3 sets of 8-12
5) Dumbbell Lateral Raises
3 sets of 10-15
6) Machine Lateral Raises
2 sets of 12-15
7) Bent Over Laterals
2 sets of 8-12
8) Upright Rows
2 sets of 8-12
Day 7: Rest
Off

Does this look good or is the chest/back ration on this routine bad? And other inputs on the routine?
Post 1 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
IMO, too much volume and maxing out weekly is a mistake. Not enough hamstring work or back work. -3X
Post 2 IP   flag post
FiremanSi private msg quote post Address this user
Thats a SHIT tonne of volume bro.
Post 3 IP   flag post
Rawn private msg quote post Address this user
Hurts my eyes
Post 4 IP   flag post
340733 4 4
destitute