4 Day A Week PL'ing/BB Split

Bigger Stronger Leaner Powerlifting & Strength Sports
1

I’ve been getting back into PLing. From my experience, I find specializing on one lift a day brings the most strength, I also want to do a BBing split. I’m thinking I’ll do one major pl’ing lift a day, then followed by some high volume bodybuilding routine either 5x a week or 3x a week.

Sunday - Heavy Squat (Front & Back)
Monday - Heavy Bench Press & Military Press
Wednesday- Heavy Deadlift & BentOver Row
Friday- Powerclean & press, Snatch
Saturday- Strongman Training

And Then (In No Particular oRDER
1- Chest
2 - Back
3- Legs
4 - Shoulders
5 - Arms

or

a Typical 3 Day Split:

Mon - Chest/Triceps
Wed - Legs/Shoulders
Fri - Back/Biceps
…or something else.

If you all were going to plan this, how would you join a bbing split to a pling split.
For example would you join chest with the bench days or snag it onto a day later in the week.
What would be example of a successful implementation of this?

I am interesated in getting my powerlifting up to competition level while building an attractive bodybuilding physique. I’m just trying to make a balanced split that doesn’t work against itself.

2

I think that you’re trying to combine two types of training methods that will not work when combined. You can do isolation exercises as assistance to your lifts in such a fashion that are “bodybuilding-esque,” but I think you would be best to stick to a powerlifting split or at least one that emphasizes the three competition lifts. Ultimately, building a lean, powerful looking physique is a direct result of consistently clean eating. Lean protein sources like lean cuts of steak, chicken, shrimp, turkey, complex carbs like oatmeal, yams, potatoes, etc, and good fats such as natural nut butters, fish oil, etc, will all help build that body you want. The diet is way more important than the training in that aspect in my opinion.

3

I know someone who trains both BB and PL and his 4 day/week split usually looks something like this:

Squat + Quads, Upper back, Biceps

Heavy Bench + Chest, Triceps

Deadlift + Hams, Upper back, Biceps

Light Bench + Shoulders, Triceps

I think if just focus on getting stronger and add some volume on the assistance work, eat a lot, you’ll gain muscle regadless of what kind of split or routine you’re doing.

4

[quote]BCpowder wrote:
I know someone who trains both BB and PL and his 4 day/week split usually looks something like this:

Squat + Quads, Upper back, Biceps

Heavy Bench + Chest, Triceps

Deadlift + Hams, Upper back, Biceps

Light Bench + Shoulders, Triceps

I think if just focus on getting stronger and add some volume on the assistance work, eat a lot, you’ll gain muscle regadless of what kind of split or routine you’re doing.[/quote]
Do you have any more information this split?
How does he train the PL segment? What exercises does he do for the BB component?

5

Well he is a training partner of mine that mainly does powerlifting but trains like a bodybuilder. He doesn’t do BB shows or anything but he looks line a BBer. Also please note that I’m not explicitly recommending this or saying it’s the best way, simply giving an example of how someone I know cross trains. He is bigger and stronger than me so he’s doing something right I guess.

The PL segment is trained first, and sometimes one supplementary exercise is used.

I know that he has run this cycle with basic Ed Coan style linear periodization. So over a 10 week cycle:

Add 10-20lbs each week by feel

Week 1 - 2 x 8
Week 2 - 2 x 8
Week 3 - 2 x 5
Week 4 - 2 x 5
Week 5 - 2 x 5
Week 6 - 2 x 3
Week 7 - 2 x 3
Week 8 - 2 x 2
Week 9 - 2 x 2
Week 10 - 2 x 1

Here what one of his training weeks might look like . Other than the main PL movement, the exercises are usually rotated every few weeks. Typically for the BB stuff, for each bodypart he does one heavier freeweight exercise followed by a light machine exercise. As the weights get heavier, maybe around week 6, the assistance is cut back. Maybe only 1 exercise per bodypart.

Day 1
Squat - follow progression
Squat supplementary (pause squat or front squat) - 3 x 5-10
Walking lunges - 3 x 20
Leg extensions - 4 x 8-15
Row variation (DB or cable) - 4 x 6-10
Chin or Lat-pulldown - 4 x 8-15
DB curl - 4 x 15,12,10,8
Concentration or preacher DB curl - 3 x 10-15

Day 2
Bench press - follow progression
Bench supplementary (close grip, incline, 2 or 3 bd, etc.) - 3 x 5-10
Incline DB press - 4 x 15,12,10,8
Incline flies or machine incline - 4 x 10-20
BB skullcrusher - 4 x 15,12,10,8
Pressdown variation - 4 x 10-20

Day 3
Deadlift - follow progression
Deadlift supplementary (optional - shrug, rack pull, RDL, deficit pull, etc.)
Leg curls - 4 x 10-20
Row variation - 4 x 6-15
Pull-down variation - 4 x 10-20
Cable curl - 4 x 8-15
Curl machine or 21’s

Day 4
Light bench - 3 x 10-15
Close grip - 3 x 10-15
Incline DB press - 4 x 10-15
BB overhead press - 4 x 10-15
DB lateral raise - 4 x 10-20
Cable scarecrow or rear delt machine - 4 x 10-20
Dips or triceps extensions - 4 x 10-20
Pressdown variation - 4 x 10-20

That’s just an approximation of what it might look like. When peaking up to a meet I think it’s something like this: briefs + light wraps 5 weeks out, add suit bottoms + heavy wraps 3 weeks out, full gear 2 weeks out, full gear working up to opener 1 week out. Not completely sure exactly how he peaks but the assistance is cut out and just the comp lifts are done for the last 2 weeks.

6

How are your lifts and bodyweight now and what would you like to get them to?

7

[quote]BCpowder wrote:
I know someone who trains both BB and PL and his 4 day/week split usually looks something like this:

Squat + Quads, Upper back, Biceps

Heavy Bench + Chest, Triceps

Deadlift + Hams, Upper back, Biceps

Light Bench + Shoulders, Triceps

I think if just focus on getting stronger and add some volume on the assistance work, eat a lot, you’ll gain muscle regadless of what kind of split or routine you’re doing.[/quote]

Exactly. There is this unknown guy, Matt Kroczaleski, that is a powerlifter that trains like a bodybuilder … even more so now.

8

I say keep things simple. I compete in powerlifting, and I have been told that I have a pretty thick muscular build and I follow a 3 day split

Mon- Bench(Chest, Shoulder, Tricep accessory)
Wed- SQ/DL( Quads, Hams, Hips, Calves, Abs/Low Back accesory)
Fri- Accessory( Lats/Upper Back, Biceps, Forearms/Grip accessory)

9

SOrry if this is kinda hard to follow, I use some foriegn symbols and boolean operators. I have my own workout chart lingo ha. It should be understandable tho, most of it a copy and paste.

Monday
@ FOPA o Ladue

Upper Body Training
Bench press - follow progress
Bench supplementary (close grip, incline, 2 or 3 bd, etc.) - 3 x 5-10
Incline DB press - 4 x 15,12,10,8
Incline flies or machine incline - 4 x 10-20
BB skullcrusher - 4 x 15,12,10,8
Pressdown variation - 4 x 10-20
Pull Ups & LPD Until Failure

Wednesday
@ Ladue

Deadlift
Deadlift - follow progression
Deadlift supplementary (optional - shrug, rack pull, RDL, deficit pull, etc.)
Leg curls - 4 x 10-20
Row variation - 4 x 6-15
Pull-down variation - 4 x 10-20
Cable curl - 4 x 8-15
Curl machine or 21’s
Boxing Session
-vs-
PC & Press, PC �??�??�?�¢?? High Pulls
Cardio Until Failure

Friday

Olympic Lifting & Shoulder Compliment
KW-v-Rus Olympic Lifting Routine
PC&P, Snatch, C&J

  • Do Does Not Overlap*
    Incline DB press - 4 x 10-15
    BB overhead press - 4 x 10-15
    DB lateral raise - 4 x 10-20
    Cable scarecrow or rear delt machine - 4 x 10-20
    Dips or tri extensions - 4 x 10-20
    Pressdown variation - 4 x 10-20
    Boxing Session
    �??�??�?�¢??
    Pull Ups Until Failure

Saturday

@ Wash U
Squat & Cardio
Squat - follow progression
Squat supplementary (pause squat or front/hack squat) - 3 x 5-10

  • Wrestling Practice & Boxing *
    [This]
    Close grip - 3 x 10-15
    Light bench - 3 x 10-15
    Walking lunges - 3 x 20
    Leg extensions - 4 x 8-15
    Row Vars (DB or cable) - 4 x 6-10
    Chin or Lat-pulldown - 4 x 8-15
    DB curl - 4 x 15,12,10,8
    Concentration or preacher DB curl - 3 x 10-15
    [OR]
    Russian Olympic Lifting Routine
    (Minus Squat)

It seems like alot. Monday is a short day, but these other days, I’ll stay in the gym for 3 hours or so. SOme of the stuff is either or as well. If it’s too much I’ll shave off.

I’m an endo-meso, I’ve always seemed to get better results from, 2-3 hour work outs a few days a week. Just my body perhaps, I don’t feel this is overtraining. At least not yet, I haven’t done it, ha.

THis is also ALL the stuff I’m doing, I’m not doing the strong man anymore.

10

BTW, I weight 205 at about 16% bf. I powerclean 225, bench 280 max (was doing 330 few months back), pull 390 (have done 460), and squat prolly 300 max (have done 450), I milly press 165 prolly, I have done 190 maybe? dont remember exactly.

Anyways about it, I lost some strength. Haven’t been training much for half a year or more. Past is done, Thiago is standing up and going into the future. I am going to be stronger than ever.

11

[quote]Rohnyn wrote:
SOrry if this is kinda hard to follow, I use some foriegn symbols and boolean operators. I have my own workout chart lingo ha. It should be understandable tho, most of it a copy and paste.

Monday
@ FOPA o Ladue

Upper Body Training
Bench press - follow progress
Bench supplementary (close grip, incline, 2 or 3 bd, etc.) - 3 x 5-10
Incline DB press - 4 x 15,12,10,8
Incline flies or machine incline - 4 x 10-20
BB skullcrusher - 4 x 15,12,10,8
Pressdown variation - 4 x 10-20
Pull Ups & LPD Until Failure

Wednesday
@ Ladue

Deadlift
Deadlift - follow progression
Deadlift supplementary (optional - shrug, rack pull, RDL, deficit pull, etc.)
Leg curls - 4 x 10-20
Row variation - 4 x 6-15
Pull-down variation - 4 x 10-20
Cable curl - 4 x 8-15
Curl machine or 21’s
Boxing Session
-vs-
PC & Press, PC �??�??�??�?�¢?? High Pulls
Cardio Until Failure

Friday

Olympic Lifting & Shoulder Compliment
KW-v-Rus Olympic Lifting Routine
PC&P, Snatch, C&J

  • Do Does Not Overlap*
    Incline DB press - 4 x 10-15
    BB overhead press - 4 x 10-15
    DB lateral raise - 4 x 10-20
    Cable scarecrow or rear delt machine - 4 x 10-20
    Dips or tri extensions - 4 x 10-20
    Pressdown variation - 4 x 10-20
    Boxing Session
    �??�??�??�?�¢??
    Pull Ups Until Failure

Saturday

@ Wash U
Squat & Cardio
Squat - follow progression
Squat supplementary (pause squat or front/hack squat) - 3 x 5-10

  • Wrestling Practice & Boxing *
    [This]
    Close grip - 3 x 10-15
    Light bench - 3 x 10-15
    Walking lunges - 3 x 20
    Leg extensions - 4 x 8-15
    Row Vars (DB or cable) - 4 x 6-10
    Chin or Lat-pulldown - 4 x 8-15
    DB curl - 4 x 15,12,10,8
    Concentration or preacher DB curl - 3 x 10-15
    [OR]
    Russian Olympic Lifting Routine
    (Minus Squat)

It seems like alot. Monday is a short day, but these other days, I’ll stay in the gym for 3 hours or so. SOme of the stuff is either or as well. If it’s too much I’ll shave off.

I’m an endo-meso, I’ve always seemed to get better results from, 2-3 hour work outs a few days a week. Just my body perhaps, I don’t feel this is overtraining. At least not yet, I haven’t done it, ha.

THis is also ALL the stuff I’m doing, I’m not doing the strong man anymore.[/quote]

This might kill you. There is so much volume that there is no way on earth by the time you get to the 3rd exercise everyday you are going to be anything good for muscle size or strength. Following this will probably get you in good shape (I guess?) but this doesnt look good for either powerlifting or bodybuilding. This is just way too much. You would be basically doing every exercise everyday. The only way you will live through this is if you are eating 100,000 calories a day along with a gram of Test a day. Quality and quantity when it comes to training I think but damn, man, this is insane. Not insane in a cool way, insane in like a schizo homeless guy beating off on a park bench way.

And I want to know what you mean when you say “Cardio to failure.” I dont think anyone has ever said this before. Like, light jogging at 4 miles an hour until your muscles stop atp regeneration and your body seizes up? That might take longer than 2-3 hours.

12

[quote]StormTheBeach wrote:

[quote]Rohnyn wrote:
SOrry if this is kinda hard to follow, I use some foriegn symbols and boolean operators. I have my own workout chart lingo ha. It should be understandable tho, most of it a copy and paste.

Monday
@ FOPA o Ladue

Upper Body Training
Bench press - follow progress
Bench supplementary (close grip, incline, 2 or 3 bd, etc.) - 3 x 5-10
Incline DB press - 4 x 15,12,10,8
Incline flies or machine incline - 4 x 10-20
BB skullcrusher - 4 x 15,12,10,8
Pressdown variation - 4 x 10-20
Pull Ups & LPD Until Failure

Wednesday
@ Ladue

Deadlift
Deadlift - follow progression
Deadlift supplementary (optional - shrug, rack pull, RDL, deficit pull, etc.)
Leg curls - 4 x 10-20
Row variation - 4 x 6-15
Pull-down variation - 4 x 10-20
Cable curl - 4 x 8-15
Curl machine or 21’s
Boxing Session
-vs-
PC & Press, PC �??�??�??�??�?�¢?? High Pulls
Cardio Until Failure

Friday

Olympic Lifting & Shoulder Compliment
KW-v-Rus Olympic Lifting Routine
PC&P, Snatch, C&J

  • Do Does Not Overlap*
    Incline DB press - 4 x 10-15
    BB overhead press - 4 x 10-15
    DB lateral raise - 4 x 10-20
    Cable scarecrow or rear delt machine - 4 x 10-20
    Dips or tri extensions - 4 x 10-20
    Pressdown variation - 4 x 10-20
    Boxing Session
    �??�??�??�??�?�¢??
    Pull Ups Until Failure

Saturday

@ Wash U
Squat & Cardio
Squat - follow progression
Squat supplementary (pause squat or front/hack squat) - 3 x 5-10

  • Wrestling Practice & Boxing *
    [This]
    Close grip - 3 x 10-15
    Light bench - 3 x 10-15
    Walking lunges - 3 x 20
    Leg extensions - 4 x 8-15
    Row Vars (DB or cable) - 4 x 6-10
    Chin or Lat-pulldown - 4 x 8-15
    DB curl - 4 x 15,12,10,8
    Concentration or preacher DB curl - 3 x 10-15
    [OR]
    Russian Olympic Lifting Routine
    (Minus Squat)

It seems like alot. Monday is a short day, but these other days, I’ll stay in the gym for 3 hours or so. SOme of the stuff is either or as well. If it’s too much I’ll shave off.

I’m an endo-meso, I’ve always seemed to get better results from, 2-3 hour work outs a few days a week. Just my body perhaps, I don’t feel this is overtraining. At least not yet, I haven’t done it, ha.

THis is also ALL the stuff I’m doing, I’m not doing the strong man anymore.[/quote]

This might kill you. There is so much volume that there is no way on earth by the time you get to the 3rd exercise everyday you are going to be anything good for muscle size or strength. Following this will probably get you in good shape (I guess?) but this doesnt look good for either powerlifting or bodybuilding. This is just way too much. You would be basically doing every exercise everyday. The only way you will live through this is if you are eating 100,000 calories a day along with a gram of Test a day. Quality and quantity when it comes to training I think but damn, man, this is insane. Not insane in a cool way, insane in like a schizo homeless guy beating off on a park bench way.

And I want to know what you mean when you say “Cardio to failure.” I dont think anyone has ever said this before. Like, light jogging at 4 miles an hour until your muscles stop atp regeneration and your body seizes up? That might take longer than 2-3 hours.[/quote]

Doesn’t seem like that much. Mind you, some of that shit is, (or) not both. I might shave off some of the stuff and put it as (or). I’ll try this and see how it goes. I don’t get what you’re saying about the major life everyday, because I’ve done that and for me it is not effective. I need a day between the big lifts.

13

Looking at this, I am definetely going to need to adjust it, ha. I just kinda threw some stuff together that I liked.

The machine has to be subbed with dumb bells first off. THen I’ll have to alternate, and reduce sets by 1 on most things.

14

Yeah sounds like you’re trying to do way too much… Olympic lifting, powerlifting, bodybuilding, boxing, wrestling? Cardio to failure? Not gonna be possible. What other sports are you doing?

15

[quote]BCpowder wrote:
Yeah sounds like you’re trying to do way too much… Olympic lifting, powerlifting, bodybuilding, boxing, wrestling? Cardio to failure? Not gonna be possible. What other sports are you doing?[/quote]
I box on my own. I’m on a wrestling club, 1 day a week, after practice, I knock dude’s around with the stuff I’ve taught myself. WHen I was 18 I stepped into the ring at my local gym. Trained for two semesters or so. I’m not that seriously about it, it’s just a way to get cardio, and stay sharp for me.

I’m primarily interested in building a lean (STRONG) physique. I want respectable pl numbers and to be have a full vascular 190-200 range physique.

In the morning I do cardio (supposedly lol).

You’re really think the Oly lifting is going to work against my other stuff? It’s just lifting weights explosively, nice differentation. To me Oly/Power lifting are same animal, I more or less built my upper body soley from Clean and Press, so it’s never hurt me in the past.

If anything I feel like its helped my numbers alot in the past.

16

5/3/1 Periodisation Bible template

17

[quote]StormTheBeach wrote:
Not insane in a cool way, insane in like a schizo homeless guy beating off on a park bench way.
[/quote]

LMFAO