Bodybuilding/Powerlifting Hybrid Routine

[Fortes]

Enjoy!


A=Leg Day

Squats 5X6-5-4*
Romanian DL 6X6
Glute-Ham-Gastroc 3X10
Leg Curl 3X8

B=Chest/Shoulders Day

Bench 5X6-5-4*
Incline 3X8
Military 5X5
Plate Raises 5X10

C=Back Day

Deadlift 5X6-5-4*
BB Rows 5X6
Chinups 5X8
DB Rows 4X8

D=Auxilliaries

Skulls 5X8
Curls 5X8
Reardelts 4X20
Calves 5X10

DAY MON TUE WED THUR FRI SAT SUN

WEEK

1 A B C D A

2 B C D A B

3 C D B A C

4 D A B C D

5 A B D C


There is 4-6 days of rest between each muscle group. There are four exercises per day, all of which are to be done with high intensity.

* refers to the weekly drop of one rep. For instance, workout A for week one is 5X6, whereas workout A for week two is 5X5, and workout A for week 3 is 5X4.

On the fourth workout for each respective muscle group, GO BACK to the weight you did for the second workout (5X5) and attempt 5X6.

On the fifth workout for each respectifve muscle group, GO BACK to the weight you did for workout number 3 (5X4) and attempt 5X5.

On the sixth workout for each respective muscle group (last week), take the weight of workout #5 and multiply it by 1.05. Attempt 5X4 with this weight - this should be a PR.

For example, observe the following scheme for these respective 1RM's:

Bench 335 Squat 440 Deadlift 490

1 268 352 392
2 281 369 411
3 295 387 431
4 281 369 411
5 295 387 431
6 309 406 452

Or, by percentage:

Week Sets/Reps All Lifts

1 5X6 80%
2 5X5 80%*1.05
3 5X4 (80%*1.05)*1.05
4 5X6 80%*1.05
5 5X5 (80%*1.05)*1.05
6 5X4 [(80%*1.05)*1.05]*1.05

 

[Big Rick Rock]

This routine is a great read for anybody.

 

[WalkingBeast]

Looks solid but id get in some higher rep work. The low rep skull crushers will likely make you pay over time as well. They are brutal on the elbows over time, even if you dont feel the damage now. Id reccomend doing them on an incline bench, if you must do them, to take some pressure of the elbows.

You really dont need to worry about one rep maxing unless you are a competing powerlifter. The rep work is what builds the real muscle. One rep max only really builds ego and one rep max specific strength. By the time I was repping 315x23 on flat bench, 405 went up like nothing after being pre exhausted and not giving a fuck about one rep max. Prior to that I was one rep maxing frequently and never hit 405 before taking myself out for 2 years. Reps will make you bigger and stronger.

I reccomend a full spectrum of rep ranges and hitting failure. Beyond failure techniques as well. Pyramiding up with each main set to failure , then dropset to descend the pyramid rapidly without rest, since you wont likely hit strength records by that point. Gives you the best of both style.

Its a myth that high reps cant be intense. As I got to a certain point I was repping 540x20 on hammer strength inclines with 3/4 reps. The reps may be high, but I wouldnt define that as technically light. Everything is documented in my journal as well as my videos, around 600 videos or so. Its my post injury training but it shows that high reps dont have to be weak shit.

I perform sets that are sometimes over 10 minutes straight. 1100 reps on leg extentions, etc. There are many ways to force the muscle to adapt and grow. If lower reps works well for you then that may be good, but without the variety you dont really know what you might be missing and how your body may respond.

KILL THAT SHIT !!