--Currently
5,8 Feet
26 years old
270 pounds / Estimated 37% Body fat. Aiming for 190-200 Pounds for now. I just want to be beach lean so I assume ill have to go down to 170-185?. ( Im doing this Drug Free )
--Macros
2,300 Calories ( I have a desk job and I'm sitting 12-16 hours daily so I'm very inactive. I workout 4-5 times a week for about 80 minutes and thats most of my activity. After going through a-lot of weight loss calculators.. Most said to start at around 2300-2400 calories and adjust from their as needed so I'm going to run that for maybe a month? If I loose too much weight ill increase calories. Unless y'all recommend something else.
259g Carbs
144g Protein
77g Fat
--Training.
In the past I ran 5/3/1 for about 3 years
5x5 Stronglifts for about 2 years
Arnolds blueprint for a year
German Volume and a similar program for 3 years, and bro split for 2-3 years initially.
After asking for advice It seems a Upper/lower program would be best for me while cutting so I'm just going to run that. On top of Cardio (3-5 times a week for 25 minutes of walking/running intervals)
Im not sure if these have too much volume? I was going to aim for for 5x5 on the compounds and 8-12 reps on the accessories.
Heres my 1st option, which one looks best?
5,8 Feet
26 years old
270 pounds / Estimated 37% Body fat. Aiming for 190-200 Pounds for now. I just want to be beach lean so I assume ill have to go down to 170-185?. ( Im doing this Drug Free )
--Macros
2,300 Calories ( I have a desk job and I'm sitting 12-16 hours daily so I'm very inactive. I workout 4-5 times a week for about 80 minutes and thats most of my activity. After going through a-lot of weight loss calculators.. Most said to start at around 2300-2400 calories and adjust from their as needed so I'm going to run that for maybe a month? If I loose too much weight ill increase calories. Unless y'all recommend something else.
259g Carbs
144g Protein
77g Fat
--Training.
In the past I ran 5/3/1 for about 3 years
5x5 Stronglifts for about 2 years
Arnolds blueprint for a year
German Volume and a similar program for 3 years, and bro split for 2-3 years initially.
After asking for advice It seems a Upper/lower program would be best for me while cutting so I'm just going to run that. On top of Cardio (3-5 times a week for 25 minutes of walking/running intervals)
Im not sure if these have too much volume? I was going to aim for for 5x5 on the compounds and 8-12 reps on the accessories.
Heres my 1st option, which one looks best?
[SIZE=+1]The Intermediate Upper/Lower[/SIZE]
Upper A
Bench 3x5
Incline Bench 3x8
Lat Pulldowns 3x8 (any grip)
Bent Over Rows 3x8
Curls 3x10/Reverse Flies 3x12 Superset
Lower A
Squats 3x5
Weighted Back Extensions 3x8
Leg Press 3x10
Leg Curls 3x10
Ab work 3x15/Calf raises 3x12 Superset
Upper B
OHP 3x5
Flies 3x10
Pullups 3x8
Pendlay Rows 3x8
Face Pulls 3x12/Tricep pressdowns 3x10 Superset
Lower B
Front Squat 3x5
Romanian Deadlift 3x8
Leg Extensions 3x10
Leg Curls 3x10
Ab work 3x15/Calf Raises 3x12 Superset
You will be working out 2 consecutive days followed by a rest day and then 2 more consecutive days. Ex: Mon-Upper A, Tues-Lower A, Wed-Rest, Thur-Upper B, Fri-Lower B, Sat-Rest, Sun-Rest, Mon-Upper AÂ…etc.
YouÂ’ll add 5 lbs to all of your upper body lifts* and 10lbs to all of your lower body lifts every 2 weeks. After 1 week increase the reps by 1 on every set. Ex: Instead of doing bench 3x5 you'll do 3x6. At the end of that week weight increases and the reps will drop back down to 3x5.
*The weight increases are halved between DB exercises. Use your best judgment on weight increases for isolation exercises. The progression may be too fast.
______________________________________________________________________________________________________________
[SIZE=+1]Option 2
Intermediate/Advanced 5 Day Lower/Upper LPP [/SIZE]
Lower A
Squats 3x5-6
Weighted Back Extensions 3x8-10
Leg Press 3x8-10
Leg Curls 3x10-12
Ab work 3x15-18/Calf raises 3x12-15 Superset
Upper A
Incline Bench 3x5-6
Decline DB Bench 3x8-10
Lat Pulldowns 3x8-10 (any grip)
Bent Over Rows 3x8-10
Curls 3x8-10/Face Pulls 3x10-12 Superset
Legs
*Squat 3x5-6
*DL 3x5-6
Good Morning 3x8-10
Leg Extensions/Leg curls (Superset 3x10-12)
Calf work 3x12-15/Optional Shrugs 3x8-10 (Superset)
Push
*Bench(Horizontal Press) 3x5-6
*OHP(Upward Press) 3x5-6
Dips or fly 3x8-10
Overhead Extensions(long head iso)-3x8-10/Ab work-3x12-15 (Superset)
Lateral Raises 3x10-12
Pull
*Pendlay Rows(Horizontal Pull) 3x5-6
Yates Rows(Upward Pull) 3x5-6
Lat Pulldowns(Downward Pull) 3x8-10 (any grip)
Reverse Flies/Overhead face pulls (Superset 3x10-12) (For facepulls think 60 degree incline for the angle)
Curls 3x8-10
You will be working out 2 consecutive days followed by a rest day and then 3 more consecutive days.
Mon-Lower A
Tue-Upper A
Wed-Rest
Thu-Legs (w/ DL)
Fri-Push
Sat-Pull
Sun-Rest
Repeat
______________________________________________________________________________________________________________
OPTION3
Eric Helms Upper/Lower
Monday Upper 1:
Bench 4x 4-6
Row 3x 6-8
Incline DB 3x 8-12
Chin ups 3x 8-12
Triceps 3x 8-12
Biceps 3x 8-12
Lateral Raise 3x 8-12
Tuesday Lower 1
Squat or Deadlift 4x 4-6
Leg extension 3x 8-12
Leg curl 3x 8-12
Standing calf 4x 6-8
Thursday Upper 2
Flat Dumbbell Press 3x 8-12
Lat Pull Down 3x 8-12
Over Head Press 3x 8-12
Row 3x 8-12
Chest Flys 2x 12-15
Triceps 2x 12-15
Biceps 2x 12-15
Friday Lower 2
Leg Press 3x 8-12
RDL 3x 8-12
Leg extension 3x 8-12
Leg curl 3 x 8-12
Seated calf 4x 8-12
Would appreciate any advice thanks all.
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