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Critique my routine!4640

AverageJoe private msg quote post Address this user
Inspired by Layne Norton PHAT training and Dickens Lambert training style. I know it's a lot a volume, I need that much! Some exercices may vary from time to time.

Critique please!

FELIX WORKOUT - PHASE APOCALYPSE

BACK & CHEST - HEAVY

BARBELL BENCH PRESS 3 X 3-5
BENT OVER ROWS 3 X 3-5
DEADLIFTS 3 X 6-10
WIDE GRIP PULL-UPS 2 X 6-10
INCLINE DB PRESS 2 X 6-10
SEATED CABLE ROWS 2 X 6-10
DECLINE BENCH PRESS 2 X 6-10
STANDING CALF RAISE 3 X 10-15
SEATED CALF RAISE 3 X 10-15


SHOULDERS & ARMS - HEAVY

DB SHOULDER PRESS 3 X 6-10
BARBELL CURLS 3 X 6-10
CLOSE GRIP BENCH PRESS 3 X 6-10
DB LAT RAISES 3 X 8-12
SEATED DB ALTERNATE CURLS 2 X 8-10
WEIGHTED TRICEP DIPS 2 X 8-10
DB REVERSE FLIES 3 X 8-12
INCLINE HAMMERS 2 X 8-10
CABLE TRICEP EXTENSION 2 X 8-10


LEGS

SQUATS 4 X 8-12

LEG PRESS 3 X 8-12
superset LEG CURL 3 X 8-12

DB LUNGES 3 X 8-12
superset STIFF LEGGED DEADLIFT 3 X 8-12

LEG EXTENSIONS 3 X 12-15
superset SEATED LEG CURLS 3 X 12-15

BEER x 2


BACK & CHEST II

DB BENCH PRESS 4 X 8-12
superset WIDE GRIP PULL UPS 4 X 8-12

INCLINE DB PRESS 4 X 8-12
superset BENT OVER ROWS 4 X 8-12

DECLINE DB PRESS 3 X 8-12
superset T-BAR ROWS 3 X 8-12

DB FLIES 3 X 12-15
superset SEATED CABLE ROWS 3 X 12-15

PEC DEC 3 X 12-15

STANDING CALF RAISES 4 X 15-20
superset SEATED CALF RAISES 3 X 15-20

MAX PUSH-UPS X 4


SHOULDERS & ARMS II

MACHINE SHOULDER PRESS 4 X 8-12

STANDING BARBELL CURLS 4 X 8-12
superset SKULLCRUSHERS 4 X 8-12

LAT RAISES 4 X 12-15

ALTERNATE DB CURLS 3 X 8-12
superset DIPS 3 X 8-12

REVERSE FLIES (MACHINE) 3 X 12-15

SPIDER CURLS BODY BRACING INCLINE BENCH 3 X 12-15
superset CABLE TRICEP EXT 3 X 12-15

DROPSET ISO BICEP MACHINE

DROPSET ISO TRICEP MACHINE
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cardinal private msg quote post Address this user
I don't really do bodybuilding anymore (strength ftw) but that routine isn't dissimilar from my program before I moved to growth stimulus training. Seems pretty decent to me. Your leg day is a bit bland though. I'd personally drop the leg extensions for Bulgarian split squats. Used to do them a lot and there fun as hell. Really good for building mass I found.

Also plus1 for heavy days. When I used to split heavy and light days you'll be surprised how psyched you come into the gym for heavy days. By designating that day to lift big your mind tends to start cooking on gas. That's my experience anyway.
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brian12 private msg quote post Address this user
Hey man WELCOME to SS!

Legs are not really getting their fair share? Just once per week vs everything else twice per week? Maybe you wereplanning to do Legs every third day - or just once a week?

Why don't you alternate and do legs once a week, then following week do them twice (and drop one of the other days, or combine two of the upper days together with reduced volume)

IMO that would be a better balance. Also, on leg day, I would do stiff leg deadlifts by themselves. I wouldn't super set them^^

Otherwise, looks decent man!^^
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AverageJoe private msg quote post Address this user
I never tried bulgarian split squats! I'm gonna try them next leg day.

And I don't need to train my legs that much cause my legs are building way faster than the rest of my body.. If they get late I'll add a sixth day to my routine maybe or switch a heavy upper body day with a heavy leg day.

But thanks for the tips!!
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cardinal private msg quote post Address this user
@flexdec You sound a bit like me body wise. At the minute I'm on a strength program and squat 5x5 twice a week. I always get people critiquing me and saying I lack a real leg workout. The thing with training though it's all about how your body responds. My legs feel dead after a squat set and its where I carry all my weight. For me it's pretty irrelevant how much I train them. If I work them 4 times a week via 1 set of deads and squats per day they blow up just the same as a full leg day. They just seem to respond so well.
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