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Test_subject

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OK, so this is a program that I wrote for my upcoming recomp. The gyms are opening back up and I need to hit it hard.

Basically I’m just hoping that you guys could have a look and see if there’s anything that I’ve overlooked. A fresh set of eyes often helps. Yes I know there’s only one leg day but legs aren’t an issue and I’m just going to maintain. The goal is mainly arm size, but I’d also like to bring my back up.

4x per week, intended to be for 12 weeks. Every 4 weeks the goal is to have hit the upper rep ranges and bump weight up.

Upper with Arm Focus
Close Grip Bench 6-10 x 5
Landmine Rows 8-12 x 4
Chest Dips 10 x 4
Overhead Tricep Extensions 10-15 x 4
Machine Preacher Curl 30 rep goal, DC style

Legs
Leg Press 8-12 x 5
GHR AMRAP x 4
Seated Leg Curl 10-15 x 4
Hack Squat 8-12 x 4
Standing Calf Raise 15-20 x 4

Push
Bench 6-10 x 5
Seated DB Shoulder Press 8-12 x 4
Lateral Raises 10-15 x 4
Dumbell Pullovers 10-15 x 4
Incline Cable Crossovers 10-15 x 4

Pull
Rack Pulls (just below knee) 4-6 x 5
Bent Over Rows 8-12 x 4
One Arm Hammer Strength Rows 8-12 x 4
Nautilus Pullover 10-15 x 4
Face Pulls 15-20 x 4
 

silentlemon1011

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OK, so this is a program that I wrote for my upcoming recomp. The gyms are opening back up and I need to hit it hard.

Basically I’m just hoping that you guys could have a look and see if there’s anything that I’ve overlooked. A fresh set of eyes often helps. Yes I know there’s only one leg day but legs aren’t an issue and I’m just going to maintain. The goal is mainly arm size, but I’d also like to bring my back up.

4x per week, intended to be for 12 weeks. Every 4 weeks the goal is to have hit the upper rep ranges and bump weight up.

Upper with Arm Focus
Close Grip Bench 6-10 x 5
Landmine Rows 8-12 x 4
Chest Dips 10 x 4
Overhead Tricep Extensions 10-15 x 4
Machine Preacher Curl 30 rep goal, DC style

Legs
Leg Press 8-12 x 5
GHR AMRAP x 4
Seated Leg Curl 10-15 x 4
Hack Squat 8-12 x 4
Standing Calf Raise 15-20 x 4

Push
Bench 6-10 x 5
Seated DB Shoulder Press 8-12 x 4
Lateral Raises 10-15 x 4
Dumbell Pullovers 10-15 x 4
Incline Cable Crossovers 10-15 x 4

Pull
Rack Pulls (just below knee) 4-6 x 5
Bent Over Rows 8-12 x 4
One Arm Hammer Strength Rows 8-12 x 4
Nautilus Pullover 10-15 x 4
Face Pulls 15-20 x 4

Only thing I would personally incorporate are
Shrugs/Farmers carries of some sort, just to focus on the traps and the connection to upper back for growth and strength, will really complement the rack pulls and landmine rows.

Maybe some wide grip machine rows for overloading, but you already have Bent over barbell rows, so just a preference on my part.
 

Test_subject

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Only thing I would personally incorporate are
Shrugs/Farmers carries of some sort, just to focus on the traps and the connection to upper back for growth and strength, will really complement the rack pulls and landmine rows.

Maybe some wide grip machine rows for overloading, but you already have Bent over barbell rows, so just a preference on my part.
That’s a good idea. I can throw in some paused DB shrugs supersetted with the face pulls.

Why even train if you still have a neck, right?
 

CJ

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If you want to bring up your back and arms, why not a Push, Pull, Legs, Back/Arms split?

Your push and legs are on maintenance, or at least lesser volume, while you give that extra volume to your back and arms?
 

Test_subject

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If you want to bring up your back and arms, why not a Push, Pull, Legs, Back/Arms split?

Your push and legs are on maintenance, or at least lesser volume, while you give that extra volume to your back and arms?
That was sort of the plan but my chest gets weak really quickly so I put the CGBP and dips in to get more chest volume and frequency. I need the volume to maintain and both hit triceps like crazy anyhow.

I plan on going HAM on the landmines.
 

Methyl mike

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OK, so this is a program that I wrote for my upcoming recomp. The gyms are opening back up and I need to hit it hard.

Basically I’m just hoping that you guys could have a look and see if there’s anything that I’ve overlooked. A fresh set of eyes often helps. Yes I know there’s only one leg day but legs aren’t an issue and I’m just going to maintain. The goal is mainly arm size, but I’d also like to bring my back up.

4x per week, intended to be for 12 weeks. Every 4 weeks the goal is to have hit the upper rep ranges and bump weight up.

Upper with Arm Focus
Close Grip Bench 6-10 x 5
Landmine Rows 8-12 x 4
Chest Dips 10 x 4
Overhead Tricep Extensions 10-15 x 4
Machine Preacher Curl 30 rep goal, DC style

Legs
Leg Press 8-12 x 5
GHR AMRAP x 4
Seated Leg Curl 10-15 x 4
Hack Squat 8-12 x 4
Standing Calf Raise 15-20 x 4

Push
Bench 6-10 x 5
Seated DB Shoulder Press 8-12 x 4
Lateral Raises 10-15 x 4
Dumbell Pullovers 10-15 x 4
Incline Cable Crossovers 10-15 x 4

Pull
Rack Pulls (just below knee) 4-6 x 5
Bent Over Rows 8-12 x 4
One Arm Hammer Strength Rows 8-12 x 4
Nautilus Pullover 10-15 x 4
Face Pulls 15-20 x 4
Dumbbell pullovers are not a pushing exercise. Otherwise than that, your gyms are JUST now reopening????? Wowsers. I'm happy for you man kill it!
 

Test_subject

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Dumbbell pullovers are not a pushing exercise. Otherwise than that, your gyms are JUST now reopening????? Wowsers. I'm happy for you man kill it!
Eh, it’s one of those weird ones. I do it for chest that day so it fits the scheme.
 

Methyl mike

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If I were in your position I might do some whole body workouts for a week or two take advantage while your body is weak and fresh and will respond like crazy to minimal stimulus.
 

TomJ

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No bro splits for this guy Bundy. I find that they just make me sore for no reason.

No reason to do 20 sets when 12 will do. I prefer splitting the volume up and getting more frequency.
I feel the same. I'm just following my coaches training plan for now and it's basically a bro split with some added frequency sets.
I'm just wrecked all week long, when before I was training 6 days a week pushing progressive overload PPL splits and was very very rarely sore.
And the volume wasnt much lower than the bro split sessions.
I really don't get why bro splits are still so popular outside of prep, just feels so outdated.

Sent from my SM-G996U using Tapatalk
 

Methyl mike

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GHR AMRAP x 4 (---what is this??

Why no deadlifts?
 

Methyl mike

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I feel the same. I'm just following my coaches training plan for now and it's basically a bro split with some added frequency sets.
I'm just wrecked all week long, when before I was training 6 days a week pushing progressive overload PPL splits and was very very rarely sore.
And the volume wasnt much lower than the bro split sessions.
I really don't get why bro splits are still so popular outside of prep, just feels so outdated.

Sent from my SM-G996U using Tapatalk
Bro split = chest, back, legs, shoulders, arms so 5 days a week in the gym split or something?
 

Methyl mike

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Also @Test_subject your thoughts on training muscles still slightly sore? I've debated this before, I recall major muscles needing 72 hours and not more to recover with soreness just meaning lactic acid was present etc. So training sore muscles should be ok so long as past refractory period no?
 

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