Rate my Routine!
RepswithRyan
Posts: 171 Member
Currently 222lbs at 6'1 after a long bulk and looking to continue building muscle while focusing on body recomposition at 3,000-3,200 calories per day which means I'll stop powerlifting for a couple of months. What do you think of this high-volume routine? Can I continue gaining muscle while losing bodyfat as I don't want to lose strength.
Day 1 - Chest and Triceps
Superset
Barbell Bench Press - 30, 12, 10, 8, 6
Incline Dumbbell Press - 30, 12, 10, 8, 6
Superset
Dumbbell Flyes - 30, 12, 10, 8, 6
Straight-Arm Dumbbell Pullover - 30, 12, 10, 8, 6
Superset
Standing Tricep Extensions - 30, 12, 10, 8, 6
Cable Tricep Extensions - 30, 12, 10, 8, 6
Superset
Triceps Pull-down - 30, 12, 10, 8, 6
Diamond Push-Up - 30, 12, 10, 8, 6
Burn Sets
Cable Crossover - 50
Bench Dips - 50
Day 2 - Back and Biceps
Superset
Barbell Row - 30, 12, 10, 8, 6
Dumbbell Row - 30, 12, 10, 8, 6
Superset
Shrugs - 5 sets of 20
Dumbbell Shrugs - 5 sets of 20
Superset
Lat Pull-down - 30, 12, 10, 8, 6
Reverse Pec-Deck Fly - 30, 12, 10, 8, 6
Superset
Incline Dumbbell Curl - 30, 12, 10, 8, 6
Incline Hammer Curl - 30, 12, 10, 8, 6
Burn Sets
Rear Delt Raise - 50
Cable Curl - 50
Day 3 - Legs
Barbell Squat - 5 x 10
Stiff-Legged Deadlift - 5 x 10
Good Morning - 5 x 10
Barbell Lunge - 5 x 10
Superset
Leg Extensions - 5 x 10
Leg Curl - 5 x 10
Superset
Standing Calf Raises - 5 x 10
Leg Press Calf Raises - 5 x 10
Burn Sets
Leg Press - 50
Leg Curl - 50
Day 4 - Shoulders and Triceps
Superset
Standing Dumbbell Press - 30, 12, 10, 8, 6
Front Dumbbell Raise - 30, 12, 10, 8, 6
Superset
Lateral Raise - 30, 12, 10, 8, 6
Upright Row - 30, 12, 10, 8, 6
Burn Set
Plate Raise - 50
Victory Raise - 50
Superset
Standing Tricep Extensions - 30, 12, 10, 8, 6
Cable Tricep Extensions - 30, 12, 10, 8, 6
Burn Set
Diamond Push-Up - 50
Bench Dip - 50
Day 5 - Back and Biceps
Superset
Barbell Row - 30, 12, 10, 8, 6
Dumbbell Row - 30, 12, 10, 8, 6
Superset
Shrugs - 5 sets of 20
Dumbbell Shrugs - 5 sets of 20
Superset
Lat Pull-down - 30, 12, 10, 8, 6
Reverse Pec-Deck Fly - 30, 12, 10, 8, 6
Superset
Incline Dumbbell Curl - 30, 12, 10, 8, 6
Incline Hammer Curl - 30, 12, 10, 8, 6
Burn Set
Rear Delt Raise - 50
Cable Curl - 50
Day 6
Cardio LISS - 30 Minutes
Core - 10 Minutes
Day 7 - Rest
Day 1 - Chest and Triceps
Superset
Barbell Bench Press - 30, 12, 10, 8, 6
Incline Dumbbell Press - 30, 12, 10, 8, 6
Superset
Dumbbell Flyes - 30, 12, 10, 8, 6
Straight-Arm Dumbbell Pullover - 30, 12, 10, 8, 6
Superset
Standing Tricep Extensions - 30, 12, 10, 8, 6
Cable Tricep Extensions - 30, 12, 10, 8, 6
Superset
Triceps Pull-down - 30, 12, 10, 8, 6
Diamond Push-Up - 30, 12, 10, 8, 6
Burn Sets
Cable Crossover - 50
Bench Dips - 50
Day 2 - Back and Biceps
Superset
Barbell Row - 30, 12, 10, 8, 6
Dumbbell Row - 30, 12, 10, 8, 6
Superset
Shrugs - 5 sets of 20
Dumbbell Shrugs - 5 sets of 20
Superset
Lat Pull-down - 30, 12, 10, 8, 6
Reverse Pec-Deck Fly - 30, 12, 10, 8, 6
Superset
Incline Dumbbell Curl - 30, 12, 10, 8, 6
Incline Hammer Curl - 30, 12, 10, 8, 6
Burn Sets
Rear Delt Raise - 50
Cable Curl - 50
Day 3 - Legs
Barbell Squat - 5 x 10
Stiff-Legged Deadlift - 5 x 10
Good Morning - 5 x 10
Barbell Lunge - 5 x 10
Superset
Leg Extensions - 5 x 10
Leg Curl - 5 x 10
Superset
Standing Calf Raises - 5 x 10
Leg Press Calf Raises - 5 x 10
Burn Sets
Leg Press - 50
Leg Curl - 50
Day 4 - Shoulders and Triceps
Superset
Standing Dumbbell Press - 30, 12, 10, 8, 6
Front Dumbbell Raise - 30, 12, 10, 8, 6
Superset
Lateral Raise - 30, 12, 10, 8, 6
Upright Row - 30, 12, 10, 8, 6
Burn Set
Plate Raise - 50
Victory Raise - 50
Superset
Standing Tricep Extensions - 30, 12, 10, 8, 6
Cable Tricep Extensions - 30, 12, 10, 8, 6
Burn Set
Diamond Push-Up - 50
Bench Dip - 50
Day 5 - Back and Biceps
Superset
Barbell Row - 30, 12, 10, 8, 6
Dumbbell Row - 30, 12, 10, 8, 6
Superset
Shrugs - 5 sets of 20
Dumbbell Shrugs - 5 sets of 20
Superset
Lat Pull-down - 30, 12, 10, 8, 6
Reverse Pec-Deck Fly - 30, 12, 10, 8, 6
Superset
Incline Dumbbell Curl - 30, 12, 10, 8, 6
Incline Hammer Curl - 30, 12, 10, 8, 6
Burn Set
Rear Delt Raise - 50
Cable Curl - 50
Day 6
Cardio LISS - 30 Minutes
Core - 10 Minutes
Day 7 - Rest
0
Replies
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Insanity, especially the leg day,3
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It is a modified version on the Arnold Blueprint to Mass but with less frequency on some body parts.
The original program has an extra legs and chest day.0 -
Unless you're on gear it's way too much.4
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I’d die doing that much volume. Is it really necessary?1
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The first 30 reps of the Arnold Blueprint are a warm-up set rather then a set to failure.
I did the 5-day Power Muscle Burn workout by Steve Shaw which is also high volume but I want the frequency of the previous PPL day.
I know it looks a lot on paper but it is only legs, shoulders and chest once a week while the back and arms are trained twice a week. The Steve Shaw 5-day Power Muscle Burn only trained them once a week and I have adapted to twice a week from my previous PPL split.
What I could do is go lighter on the first back day and heavier on the second back day at I will have two full days to recover and if the volume for the back is too intense, I could scale it back to one day and focus on arms only on the Friday.0 -
After some thought, I could change the following.
Day 1 - Chest and Triceps
Day 2 - Back and Biceps
Day 3 - Legs
Day 4 - Shoulders and Triceps
Day 5 - Traps and Biceps
Day 6 - Cardio and Core
Day 7 - Recovery
Day 5 - Traps and Biceps
Power Set
Barbell Shrugs - 5 x 5
Superset
Dumbbell Shrugs - 5 sets of 20
Plate Shrugs - 5 sets of 20
Superset
Incline Dumbbell Curl - 30, 12, 10, 8, 6
Incline Hammer Curl - 30, 12, 10, 8, 6
Pinwheel Curl - 30, 12, 10, 8, 6
Burn Set
Rear Delt Raise - 50
Cable Curl - 500 -
My stats are basically the same as yours
6ft. @ 221lb
What weight are you lifting on the first 3 exercises on leg day ? After those 3 exercises, in that order my legs would be a wreck0 -
I haven't tried the Arnold Blueprint to Mass Routine yet as I have been doing the 5-day Power, Muscle, Burn by Steve Shaw. I agree with the above post that it would be too much volume for a natural and I have limited the exercises to 8 exercises while adding the power and burn sets from the Steve Shaw routines. I believe the rep ranges for the hypertrophy sets would be 50%, 60%, 70%, 80% for the 12, 10, 8, 6 as Arnold did pyramid training on most of his sets.
Day 1 - Chest and Triceps
Power Set
Barbell Bench Press - 4 x 4
Hypertrophy Set
Incline Dumbbell Press - 30, 12, 10, 8, 6
Superset
Dumbbell Flyes - 30, 12, 10, 8, 6
Cable Crossover - 30, 12, 10, 8, 6
Superset
Standing Tricep Extensions - 30, 12, 10, 8, 6
Cable Tricep Extensions - 30, 12, 10, 8, 6
Superset
Triceps Pull-down - 30, 12, 10, 8, 6
Diamond Push-Up - 30, 12, 10, 8, 6
Day 2 - Back and Biceps
Power Sets
Barbell Row - 4 x 4
Shrugs - 5 x 5
Hypertrophy Sets
Dumbbell Row - 30, 12, 10, 8, 6
Dumbbell Shrugs - 5 sets of 20
Superset
Lat Pull-down - 30, 12, 10, 8, 6
Reverse Pec-Deck Fly - 30, 12, 10, 8, 6
Superset
Incline Dumbbell Curl - 30, 12, 10, 8, 6
Incline Hammer Curl - 30, 12, 10, 8, 6
Burn Sets
Rear Delt Raise - 50
Day 3 - Legs
Power Set
Barbell Squat - 4 x 4
Hypertrophy Set
Stiff-Legged Deadlift - 5 x 10
Superset
Leg Extensions - 5 x 10
Leg Curl - 5 x 10
Superset
Standing Calf Raises - 5 x 10
Leg Press Calf Raises - 5 x 10
Burn Sets
Leg Press - 50
Leg Curl - 50
Day 4 - Shoulders and Triceps
Power Set
Shoulder Press - 4 x 4
Hypertrophy Sets
Arnold Press - 30, 12, 10, 8, 6
Superset
Front Dumbbell Raise - 30, 12, 10, 8, 6
Lateral Raise - 30, 12, 10, 8, 6
Burn Set
Plate Raise - 50
Superset
Cable Tricep Extensions - 30, 12, 10, 8, 6
Triceps Pull-down - 30, 12, 10, 8, 6
Burn Set
Bench Dip - 50
Day 5 - Traps and Biceps
Power Set
Barbell Shrugs - 4 x 4
Superset
Dumbbell Shrugs - 5 sets of 20
Plate Shrugs - 5 sets of 20
Superset
Incline Dumbbell Curl - 30, 12, 10, 8, 6
Incline Hammer Curl - 30, 12, 10, 8, 6
Pinwheel Curl - 30, 12, 10, 8, 6
Burn Set
Rear Delt Raise - 50
Cable Curl - 50
Day 6
Cardio LISS - 30 Minutes
Core - 10 Minutes
Day 7 - Rest
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There isn't a answer without knowing your training history involving response, volume, average intensity utiluzed, etc...
Also define strength as it applies to your goals. Switching from a optimal powerlifting block to a hypertrophy block might not have a loss of lets say 10RM but perhaps your e1rm from doing less "4r sets?" will take a small hit. Who knows without knowing the info needed.
This is an example of why training history is important. I don't know what is changing for you as a individual. How you measure strength. How you plan to auto regulate hopefully. If you plan on doing a more sub par linear progression.
I can say you training at the appropriate volume for you, in a rep scheme that you respond to in a sensitive manner should maintain results and "might" yield better results.
Take the data from your blocks and decide for yourself since you have a idea about your training.3 -
It looks like someone has thrown together every known exercise and added a random rep scheme to it. What is wrong with continuing your current programme? Or alternatively try PPL or UL or Full Body with a sensible amount of volume per session.3
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Looks like a lot of volume for volume's sake IMHO.
I've been doing a 5 day split based on Mike Isratel's target reps guidance and have been seeing good results.
https://www.reddit.com/r/weightroom/comments/6674a4/dr_mike_israetels_training_tips_for_hypertrophy/
What I put together basically boils down to a hybrid Push/Pull split (DL with Push, Squats with Pull so rows and DL are separated) repeated twice with the fifth day filling in set gaps, all days are a max of 7-8 exercises. Everything gets hit at least 2-3x/week and I reverse pyramid some things to vary my rep ranges.1 -
Are you achieving your goals?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
1 -
Do you really need a 30 rep warmup set for each exercise? 50 rep sets? Jeez... and here I am trying to reduce volume because of recovery issues. I’m not technically 100% natural either. That routine would wreck me.
What is your training experience and current physique? What is your goal? I think people have mentioned being wary of emulating elite, Mr. O type bodybuilding routines.
Edit: I just spent the last year on a recomp. I’m 6’1 and around 220 currently. I didn’t change my program at all. I didn’t make any extraordinary gains in strength but I certainly didn’t lose anything during the process. Bulking again currently.2 -
Thank you for the replies.
Me and my training partner did the rep ranges as listed on the Arnold Blueprint to Mass at 30, 12, 10, 8, 6. I am 222lbs at 6'1 and he is 242lbs at 6'4.
We are adapted to high volume hypertrophy routines but 30, 15, 12, 10, 8, 6 shattered us yesterday and we decided to switch to 15, 12, 10, 10. I suspect Arnold wrote the blueprint trainer from the time when he was on steroids and training for Mr.Olympia contest as the volume looks exceptionally high.
https://www.muscleandstrength.com/workouts/arnold-schwarzenegger-volume-workout-routines
Variation 2 of the Arnold Volume workout written by Steve Shaw has you train chest, back and legs in a single day which is three major body parts!
Today, we did shoulders and arms with supersets and it was great and it was less intensive than the previous chest and back day and 15, 12, 10, 8 is much less fatiguing while still giving us a pump.
Day 1 and 4
Chest
Dumbell Fly - 4 x 25
Superset 1: Incline Bench Press
Superset 1: Incline Dumbbell Fly
Pec-Deck Fly
Cable Crossover
Back
Lat Pulldown
Close-grip Lat Pulldown
Superset 2: Bent over row
Superset 2: Dumbbell Row
Barbell Shrugs
Day 2 and 5
Shoulders
Plate Raise - 4 x 25
Superset 1: Seated Shoulder Press
Superset 1: Reverse Pec-Deck Fly
Superset 2: Lateral Raise
Superset 2: Rear Delt Raise
Arms
Straight-bar Pulldown
Superset 3: Incline dumbbell curl
Superset 3: Incline hammer curl
Pinwheel Curls
Cable Tricep Extensions
Day 3
Legs
Leg Press - 4 x 25
Squats
Quadriceps
Leg Press
Leg Extensions
Hamstrings
Stiff-Legged Deadlift
Leg Curl
Calves
Standing Calf Raise - 4 x 25
Leg Press Calf Raise - 4 x 25
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jseams1234 wrote: »Do you really need a 30 rep warmup set for each exercise? 50 rep sets? Jeez... and here I am trying to reduce volume because of recovery issues. I’m not technically 100% natural either. That routine would wreck me.
What is your training experience and current physique? What is your goal? I think people have mentioned being wary of emulating elite, Mr. O type bodybuilding routines.
Edit: I just spent the last year on a recomp. I’m 6’1 and around 220 currently. I didn’t change my program at all. I didn’t make any extraordinary gains in strength but I certainly didn’t lose anything during the process. Bulking again currently.
So far, I have done Body Beast, Vikings and a 6-day PPL. I grew from 176lbs to 222lbs over the last year and my arms grew from 15 inches to 18 inches, my chest and shoulders grew a lot as well.
I started with high-volume and high-frequency routines and begin to feel deflate if I don't have a high frequency.
I suspect I gained the 40lbs from noob gains. I am happy at around 220lbs as I find it more difficult to get any heavier than 225lbs at my height, I would like to focus on defining the muscles and training for the pump with high volume now as it is the type of training I enjoy.0 -
40lb in a year ? I’m assuming about 20-25lb if that will be fat3
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40lb in a year ? I’m assuming about 20-25lb if that will be fat
About two years since I started the Vikings routine.
My abs are visible and I have gained mostly muscle from running the programs.
My waist is 33 inches to chest which is at 50 inches.
I would like to focus on recomp but I don't want to lose the size I have built at my height as I like to keep up with my training partner in terms of strength and he is 20lbs more than me.0 -
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40lb in a year ? I’m assuming about 20-25lb if that will be fat
About two years since I started the Vikings routine.
My abs are visible and I have gained mostly muscle from running the programs.
My waist is 33 inches to chest which is at 50 inches.
I would like to focus on recomp but I don't want to lose the size I have built at my height as I like to keep up with my training partner in terms of strength and he is 20lbs more than me.
Strong results OP, you've obviously taken the program very seriously! I would say given your progress you've chosen the holy grail routine of your body type!
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Hey mate - well first off, your progress is impressive! I imagine the discipline and time you put in to be considerable so kudos on doing that. You made noob gains work close to the best I've ever seen. And I imagine you to be at the most 18%~ bf. Incredible!
That said, the first post looked like WAAAAY too many reps for someone not on gear. Keep in mind, it's not just being able to last that many reps but recovering from it too. Looks like you've adjusted lower down.
If you're looking for a high volume workout that has been tried and tested amongst the natural strength world, look up P.H.A.T by Layne Norton.
The last thing would be that your strength WILL suffer. And by that I mean, your peak strength. The highs will get lower, the lows will get higher and the plateau will move up a couple steps, if that analogy makes sense. But you will at the end of this have more muscle for more strength potential
Good luck2 -
Are you taking the same drugs that Arnie was taking? PED users have a much higher capacity for volume and increased recovery so bare that in mind.4
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trigden1991 wrote: »Are you taking the same drugs that Arnie was taking? PED users have a much higher capacity for volume and increased recovery so bare that in mind.
Progenadrex, Cardarine and Lean Xtreme stack.
I have Citrulline Malate and Beta Alanine post-workout and after that, I sip amino acids.
I've lowered the volume somewhat but the progenadrex is giving me the beast mode in the gym at the moment. I'm seeing excellent results with my chest, shoulders and delts with this current routine.
Chest
Chest Press
Flyes
Dumbbell Pull-Over
Cable Crossover
Pec-Dec Fly
Back
Barbell Row
Wide-Grip Pulldown
Close-Grip Pulldown
Reverse Pec-Deck Fly
Seated Row
Front and Side Deltoids
Shoulder Press
Dumbbell Shoulder Press
Clean and Press
Front Raise
Lateral Raise
Rear Deltoids
EZ Bar Underhand Press
Incline Row
Reverse Flyes
Scap Trap
Barbell Shrugs
Arms
Single-Arm Triceps Pulldown
Single Arm Cable Curl
Superset: Incline Dumbbell Curl
Superset: Incline Hammer Curl
Cable Triceps Extensions
Legs
Squats
Leg Press Burn
Quadriceps
Leg Press
Leg Extensions
Hamstrings
Stiff-Legged Deadlift
Leg Curl
Calves
Standing Calf Raise
Leg Press Calf Raise
0 -
Updated routine, reduced the volume and some of the isolations exercises.
Day 1
Back
Clean and Press - 5 x 2
Barbell Row - 5 x 5
Pull-Ups - 10 x 3
Seated Row - 4 x 10
Lat-Pulldown - 4 x 10
Barbell Shrugs - 4 x 10
Biceps
Chins - 10 x 3
Barbell Curl - 5 x 5
Day 2
Chest
Barbell Bench Press - 10 x 3
Incline Dumbbell Press - 4 x 10
Dumbbell Pullover - 4 x 10
Pec Dec Fly - 4 x 10
Shoulders
Clean and Press - 5 x 2
Shoulder Press - 5 x 5
Barbell Front Raise - 4 x 10
Dumbbell Laterals - 4 x 10
Triceps
Triceps Cable Pulldown - 4 x 10
Cable Tricep Extensions - 4 x 10
Day 3
Legs
Snatch - 5 x 2
Squats - 10 x 3
Leg Press - 4 x 10
Leg Extensions - 4 x 10
Stiff-Legged Deadlift - 4 x 10
Calf Raises - 2 x 50
Day 4
Back
Clean and Press - 5 x 2
Barbell Row - 5 x 5
Pull-Ups - 10 x 3
Seated Row - 4 x 10
Wide-Lat Pulldown - 4 x 10
Barbell Shrugs - 4 x 10
Biceps
Chins - 10 x 3
Barbell Curl - 5 x 5
Day 5
Chest
Barbell Bench Press - 10 x 3
Incline Dumbbell Press - 4 x 10
Cable Crossover - 4 x 10
Pec Deck Fly - 4 x 10
Shoulders
Clean and Press - 5 x 2
Barbell Upright Row - 5 x 5
Barbell Front Raise - 4 x 10
Dumbbell Laterals - 4 x 10
Triceps
Cable Tricep Extensions - 4 x 10
Overhead Cable Extensions - 4 x 10
0 -
If you can recover, and make progress then it's not too much volume. Eating at maintenance, you probably won't gain much muscle, but you can definitely maintain and build strength.1
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ryanflebbe wrote: »If you can recover, and make progress then it's not too much volume. Eating at maintenance, you probably won't gain much muscle, but you can definitely maintain and build strength.
Yes, I have scaled back on the hypertrophy to focus on barbell and calisthenics strength exercises. Currently cut calories from 3,500 to 2,500 as I would like to focus on muscle definition while growing strong at the compounds as I did gain some bodyfat on my bulk to 102KG.
Pre-Workout
Burn Set
Olympic Weightlifting
Back
Circuit 1
5 Wide-grip Pull-Ups
5 Pull-Ups
5 Close-grip Chin-Ups
Repeat 5x
Hypertrophy
Barbell Row - 5 x 10
Seated Row - 5 x 10
Barbell Shrugs - 5 x 10
Biceps
Barbell Curl - 5 x 5
Cable Curl - 4 x 10
Chest
Bench Press - 10 x 3
Incline Dumbbell Press to Fly - 5 x 10
Dumbbell Pullover - 5 x 10
Shoulders
Shoulder Press - 5 x 10
Barbell Front Raise - 5 x 10
Lateral Raise - 5 x 10
Hypertrophy
Triceps Pulldown - 4 x 10
Triceps Extensions 4 x 10
Legs
Squat - 10 x 3
Lunges - 4 x 10
Hamstrings
Stiff-Legged Deadlift - 4 x 10
Leg Curls - 4 x 10
Quadriceps
Leg Press - 4 x 10
Leg Extensions - 4 x 10
Calves
Calf Raise - 100
0 -
You are changing your programme, your diet and your goals. This is a classic way to spin your wheels and make no progress!
Pick a plan that is sensible, eat towards that goal and keep going for a minimum of 12 weeks.1 -
trigden1991 wrote: »You are changing your programme, your diet and your goals. This is a classic way to spin your wheels and make no progress!
Pick a plan that is sensible, eat towards that goal and keep going for a minimum of 12 weeks.
This. Longer than 12 weeks. Plus unless you are very advanced or a coach ( doesn’t sound like it or you wouldn’t be posting to get advice from strangers) then get on an established programme. Or get a coach2
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