Similar training routine compared to Starr/Pendlay/Rippetoe 5x5

[chicagobuffedbod]

I found this routine in MuscleMag years ago. Basically 10 years ago. It's very similar to the 3 day a week training program of Starr/Pendlay/Rippetoe 5x5. I'll outline the program but I have to say that I forgot some of the rep ranges. If I put an * before the rep range that means I remember it, but otherwise I invite anyone to chime in. I they are familiar with this program I ask for their input. I really liked it and did this years ago before I ever injected juice and it really transformed my body and gave me thickness and power. I think it's also part of the reason why my arms always get compliments. Here goes.

Monday
Squats: 1 set of warm up for 10 reps followed by 4 sets 6 reps. (Not clear on the rep range)
Deadlift: 1 set of warm up for *10 reps followed by 4 sets of *6 reps
Bench press: 4x10
Pull ups: with bodyweight or lat pull down 4x10
Bicep Curl: 3 or 4 sets of standing curls with a straight bar *10 reps each.
Preacher Curl: 3 or 4 sets of seated curls with an EZ bar for *10 reps
Standing Tricep Extension: 3 or 4 sets for *10 reps
Lying Tricep Extension: 3 or 4 sets for *10 reps

Wednesday
Squats 1 warm up set followed by 3 sets of *10 reps
Hamstrings Curls 3 sets of 10 reps
Military Press: 3 or 4 sets of 10
Lateral Raises: 3 sets of 10 reps

Friday:
Same as Monday's workout.

If I remember correctly, abs are done 2x a week such as 3 sets of crunches for 10 to 20 reps. I don't remember calves being in this routine but I think I threw them in on Wednesday's workout for 3 sets of 20 reps.
The program is for 10 weeks but I did it for much longer. Just like Starr/Pendlay/Rippetoe 5x5 program, you'll be tempted to do a lot more but after about 2 weeks of applying yourself correctly you will cherish your 4 days off a week from this program.
Just thought I'd share this program. I'm going to give it another try starting this week after not doing it for years. But this time with some sauce added.

 

[The Nose]

I found this routine in MuscleMag years ago. Basically 10 years ago. It's very similar to the 3 day a week training program of Starr/Pendlay/Rippetoe 5x5. I'll outline the program but I have to say that I forgot some of the rep ranges. If I put an * before the rep range that means I remember it, but otherwise I invite anyone to chime in. I they are familiar with this program I ask for their input. I really liked it and did this years ago before I ever injected juice and it really transformed my body and gave me thickness and power. I think it's also part of the reason why my arms always get compliments. Here goes.

Monday
Squats: 1 set of warm up for 10 reps followed by 4 sets 6 reps. (Not clear on the rep range)
Deadlift: 1 set of warm up for *10 reps followed by 4 sets of *6 reps
Bench press: 4x10
Pull ups: with bodyweight or lat pull down 4x10
Bicep Curl: 3 or 4 sets of standing curls with a straight bar *10 reps each.
Preacher Curl: 3 or 4 sets of seated curls with an EZ bar for *10 reps
Standing Tricep Extension: 3 or 4 sets for *10 reps
Lying Tricep Extension: 3 or 4 sets for *10 reps

Wednesday
Squats 1 warm up set followed by 3 sets of *10 reps
Hamstrings Curls 3 sets of 10 reps
Military Press: 3 or 4 sets of 10
Lateral Raises: 3 sets of 10 reps

Friday:
Same as Monday's workout.

If I remember correctly, abs are done 2x a week such as 3 sets of crunches for 10 to 20 reps. I don't remember calves being in this routine but I think I threw them in on Wednesday's workout for 3 sets of 20 reps.
The program is for 10 weeks but I did it for much longer. Just like Starr/Pendlay/Rippetoe 5x5 program, you'll be tempted to do a lot more but after about 2 weeks of applying yourself correctly you will cherish your 4 days off a week from this program.
Just thought I'd share this program. I'm going to give it another try starting this week after not doing it for years. But this time with some sauce added.

No rows in the program?

 

[Andalite]

i dont like the program so much. its a little like the texas method but not quite

 

[silver_shadow]

I found this routine in MuscleMag years ago. Basically 10 years ago. It's very similar to the 3 day a week training program of Starr/Pendlay/Rippetoe 5x5. I'll outline the program but I have to say that I forgot some of the rep ranges. If I put an * before the rep range that means I remember it, but otherwise I invite anyone to chime in. I they are familiar with this program I ask for their input. I really liked it and did this years ago before I ever injected juice and it really transformed my body and gave me thickness and power. I think it's also part of the reason why my arms always get compliments. Here goes.

Monday
Squats: 1 set of warm up for 10 reps followed by 4 sets 6 reps. (Not clear on the rep range)
Deadlift: 1 set of warm up for *10 reps followed by 4 sets of *6 reps
Bench press: 4x10
Pull ups: with bodyweight or lat pull down 4x10
Bicep Curl: 3 or 4 sets of standing curls with a straight bar *10 reps each.
Preacher Curl: 3 or 4 sets of seated curls with an EZ bar for *10 reps
Standing Tricep Extension: 3 or 4 sets for *10 reps
Lying Tricep Extension: 3 or 4 sets for *10 reps

Wednesday
Squats 1 warm up set followed by 3 sets of *10 reps
Hamstrings Curls 3 sets of 10 reps
Military Press: 3 or 4 sets of 10
Lateral Raises: 3 sets of 10 reps

Friday:
Same as Monday's workout.

If I remember correctly, abs are done 2x a week such as 3 sets of crunches for 10 to 20 reps. I don't remember calves being in this routine but I think I threw them in on Wednesday's workout for 3 sets of 20 reps.
The program is for 10 weeks but I did it for much longer. Just like Starr/Pendlay/Rippetoe 5x5 program, you'll be tempted to do a lot more but after about 2 weeks of applying yourself correctly you will cherish your 4 days off a week from this program.
Just thought I'd share this program. I'm going to give it another try starting this week after not doing it for years. But this time with some sauce added.

NO

 

[chicagobuffedbod]

NO

I don't know what "NO" is in response to....

But, no, there are no rows in this program. I'm sure you could substitute them for the lat pull ups/pull downs with cables.

 

[beerdrinker]

Looks like a perfectly reasonable plan to me. I like the frequency.

 

[silver_shadow]

no is in response to the fact that it's from a muscle mag... when i look down the list of exercises and it ends with too much fluff. in fact out of 4 exercises on wed, 2 are fluff.

 

[chicagobuffedbod]

Which ones do you think are fluff? I have to say that my results were similar if not better compared to Riptoe's 5x5. But I'll incorporate different training programs. I'm not saying any one program is going to be my permanent regime.
I know that it's from a muscle mag, but it's the only workout program I've ever used from a muscle mag. You should try it for 10 weeks. What do you have to lose?

 

[beerdrinker]

Yeah, there's some fluff in it, but there's nothing wrong with fluff after you do your big lifts. This routine has you squatting three times a week and deadlifting every other workout, so I think you earn the right to do some curls.

 

[chicagobuffedbod]

I guess I should iterate that I am not a powerlifter but rather a bodybuilder who is looking to use powerlifting techniques to support his bodbuilding goals. I'm not just powerlifting. I want a balanced physique.