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Pdv92 private msg quote post Address this user
Hi guys.
I'm 23 yo, 5' 9'' x 143 punds (174 cm x 65 kg) at the moment.
Ex skinny-fat (lost a lot of weight in very little time.)

This is my current condition:









Since I don't think there's nothing more I can do to get leaner for the summer ( ), I think I'll slowly raise back calories, change my workout and head for a bulking from the next month.

I've took inspiration from Candito's linear program to try something new for a few weeks. I'm open to suggestion, though.
There are so many different workouts that it's confusing.
I did a 3x split until now (one muscular group per week).

Monday - Heavy Lower Day
Squat 3x6
Deadlift 2x6
Leg Press 3x8-12
Lunges with barbell and step 3x8-12


Tuesday - Heavy Upper Day
Bench Press 3x6
Lat Pulldown 3x6
Pulley 1x6
Shoulder press 1x6
Biceps db curls 3x8
Triceps rope pulldown 3x8


Thursday - Hyperthrophy Lower
Squat 5x8
Deadlift 3x8
Hamstring Curl 3x12
Calf raise 5x15
Leg extension 3x8
Lunges 3x8

Friday - Hypertrophy Upper
Bench Barbell Press 4x8
Incline Chest barbell Press 4x8
Lat Pulldown 4x8
Pulley 4x8
Arnold's Press 3x10
Lateral raises
Barbell Ez Curl 3x10
Concentration curls/Triceps
Post 1 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
Same as with EVERY self-made program I see....sigh...too much push, not enough pull, too much quad, not enough ham. Wouldn't advise this program. -3X
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Pdv92 private msg quote post Address this user
Ahah ok. Well I didn't make it alone, I took that one almost identical. :/
Anyway, with my weights and strength (I think my peak was almost 160 on the bench press and 200 lbs on the squat - I know, my legs are weak as fuck), would you suggest me starting something like PHAT?

Or would some classic U/L, P/P/L be better?
I'm really torn between all the workouts out there, I don't know what the hell would be better given my condition and given my mostly aesthetical goals.
I wouldn't be motivated enough to stick to strength beginners programs for example, I'd feel that like a waste of time.

Moreover, I don't want to neglect important aesthetic parts like arms and calves.
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Pdv92 private msg quote post Address this user
I'll try to take a PHAT routine with a bit less volume to start with and then ask for some feedback
Post 4 IP   flag post
Pdv92 private msg quote post Address this user
UPPER POWER DAY
- Seated cable row 3x3-5
- Lat pulldown 2x6-10
- Barbell bench press 3x3-5
- Dips 2x6-10
- Cambered bar curls 3x6-10
- Rope triceps 3x6-10
- Arnold's dumbell press 3x6-10


LOWER POWER DAY
- Squats 3x3-5
- Leg press 2x6-10
- Leg extension 2x6-10
- Seated hamstring curls 2x6-10
- Standing calf raise 3x6-10


Back and Shoulders
- Seated cable rows 3x8-12
- Lat pulldown 3-8-12
- Dumbell rows 2x12
- Arnold's press 3x8-12
- Upright rows 2x12
- Lateral raises 3x12

Lower body
- Squat 3x8
- Leg press 2x12
- Leg extension 3x15
- Romanian deadlifts 3x8
- Seated leg curls 2x12
- Calf raises 4x10

Chest and arms
- Incline barbell press 3x8
- Chest press 3x12
- Incline cable flies 2x12
- Cambered barbell curls 3x8
- Concentration curls
- Rope triceps 3x8


This is just a template according to exercise I know better and the machines I've got in my gym.
What would you think?

I think I'd feel more motivated if I did a complete workout like this.
If the volume is too much I can always cut some exercise, I think.
Post 5 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
http://forum.simplyshredded.com/topic/16702/routine-design-for-dummies-10/ -3X
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Pdv92 private msg quote post Address this user
Yea I've read that buuuut... I thought it was for different routines. I took PHAT template which is a bit different from the example you posted there, from what I can see
Post 7 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
It is different. But it's also a general template. Layne has pointed out that you change the exercises. I wouldn't advise that much volume at your experience level either. -3X
Post 8 IP   flag post
Pdv92 private msg quote post Address this user
Yea you're right

I've just got some doubts about U/L because it seems to me there isn't too much focus on the upper part :/
Having an aesthetic goal (which means that apart from the core I need to develop also proportionate shoulders and arms), how can I focus well on everything in just one workout?

But yea, other than this I like 4x splits. I just had this doubt regarding U/L and aesthetics, but if you suggest it anyway I'll try to put on a template and then modify it according to your feedbacks
Post 9 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
99% of looking "aesthetic" has nothing to do with routine and everything to do with diet, genetics, and drug use. You don't think bodybuilders need proportionate arms and defined abs? -3X
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TimmothyGen private msg quote post Address this user
You really should value the 2:1 rule seriously. I'm having shoulder issues and imbalances I'm fixing. Just pick a program from the faq.
Post 11 IP   flag post
Pdv92 private msg quote post Address this user
What about something like this, then?

Monday - Upper
Barbell Press 4x6 1,30' rest
Incline DB flies 3x8 1' rest
Cable flies 3x10 1' rest
Lat pulldown 4x6 1,30' rest
DB rows 3x8 1' rest
Pulley/Cable row 3x8 1' rest
Standing ez barbell curls 4x6
Triceps rope pulling 4x6
Shoulders: ??? I've never done any exercise of the one you listed. :/ Would lat raises/arnold's press be fine? Or are they pushing movements? Because I don't know any pull shoulder movement I'm good at and who has given me any results so far.

Tuesday - Lower
Squat 4x6 1,30' rest
Leg press 3x8 1' rest or Lunges with barbell and step 3x8
Hamstring curls 3x8 1'
Calf on the leg press 3x10' and 3x10'
abs


Thursday and Friday: repeat

Rest times are just indicative ofc.
This seems fairly simple to me, would it be good?
Post 12 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
I laid out everything down to examples of exercises. You still have the same volume of pushing as you do pulling. You also still have almost twice as much quad as ham work. -3X
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Pdv92 private msg quote post Address this user
Day 1:
Pushing movement: 4 sets 3-6 reps
Different push: 3 sets 8-10 reps
Different push: 3 sets 8-10 reps
Vertical pull movement: 3 sets 8-10 reps
Horizontal pull movement: 3 sets 8-10 reps
Different pull movement: 3 sets 8-10 reps
Shoulder horizontal abduction or external rotation movement: 3 sets 8-10 reps (ie, face-pulls, band pull-aparts, DB or band external rotation movement)
Scapular retraction movement 2-3 sets of 8-10 reps (shrugs, Y or W raises, prone trap raises)
Biceps: 4-6 sets
Triceps: 4-6 sets

I copied from this :/
3 push, 3 pulls, biceps, triceps and then my question about the shoulder exercises: I don't know any good pulling exercise for that.

I really don't see how I can reach a 2:1 proportion :/
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Pdv92 private msg quote post Address this user
Every workout I try to do doesn't get me a 2:1 ratio, it's impossible

And all the U/L examples I've looked for doesn't include it. I'm so confused.
Post 15 IP   flag post
shannowman private msg quote post Address this user
You're massively over complicating this.
Form follows function, focus on how your body should move and you'll live a better life in and out of the gym. At the point you're at you don't need to worry about the detail in your arms and calves as much as just getting stronger. Believe me, building muscle and dare I say 'aesthetics' is so much easier once you've reached some basic markers of strength- body weight plus bench, 1.5x body weight squat and double body weight deadlift. You're muscles are designed to move your skeleton both independently and against load. Let them do their job right and see your body as a whole for the time being. Listen to EK, do 2 pulls for every push- so if you bench, do say Dumbell row and a cable row. And do as much hamstring as quad, so if you do leg press, do some glute ham raises.

If you ignore this kind of stuff you'll only come unstuck later on. Build your physique on a solid foundation of strength and function now and you'll look tons better for it.
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