Sickman
Paragon
- Joined
- Oct 8, 2020
- Messages
- 476
- Reaction score
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I got done doing a DUP based program and got good gains from it. But I'm focusing more on a pure strength based program now with hypertrophy training added to it too. I'm 28 years old and weigh 224. Around 14%bodyfat. I'm doing something similar to a 5x5 based program because I've had good results with it in the past. I progressively add weight with each set of 5 until I get to a final 5 rep max on the fifth and final set. I've added more volume to it bc I am on a cycle of test e and can handle it and recover. I've been doing this program for about 3 weeks and have made some good gains in strength and mass already.
Workout A
Squat 5x5
Bench 5x5
Bent over row 5x5
Dumbbell incline bench 5x10
Cable rows 5x10
Barbell curls 5x10
Workout B
Deadlift 5x5
OHP 5x5
Front squat 5x5
Weighted pullups 5x5
Flat dumbbell bench press 5x10
Lateral raises 3x12
I've been doing this ABA one week, then BAB the next week. I add 5 to 10lbs a week to each to the major compound movements. I am willing to take any advice given and tweak my program to make it better.
Yesterday's workout
Deadlift 315x5 335x5 365x5 385x5 405x3(missed last two reps, was having an off day)
Front squat 135x5 185x5 205x5 225x5 245x5
Ohp 95x5 105x5 125x5 135x5 135x5
Weighted pullups 10lbs x5 20lbsx5 25lbs x5 25lbs x5 30lbs x 5
Dumbbell bench with 90lb dumbbells 5x10
Lateral raises 25lbs 3 x12
Workout A
Squat 5x5
Bench 5x5
Bent over row 5x5
Dumbbell incline bench 5x10
Cable rows 5x10
Barbell curls 5x10
Workout B
Deadlift 5x5
OHP 5x5
Front squat 5x5
Weighted pullups 5x5
Flat dumbbell bench press 5x10
Lateral raises 3x12
I've been doing this ABA one week, then BAB the next week. I add 5 to 10lbs a week to each to the major compound movements. I am willing to take any advice given and tweak my program to make it better.
Yesterday's workout
Deadlift 315x5 335x5 365x5 385x5 405x3(missed last two reps, was having an off day)
Front squat 135x5 185x5 205x5 225x5 245x5
Ohp 95x5 105x5 125x5 135x5 135x5
Weighted pullups 10lbs x5 20lbsx5 25lbs x5 25lbs x5 30lbs x 5
Dumbbell bench with 90lb dumbbells 5x10
Lateral raises 25lbs 3 x12