Do This Routine Instead of That Dumb One

Training
461

3 day on 1 day off Chest/back, Legs, Delts/Arms split as promised.

Decided to go with a heavy day and light day for each bodypart to get the best of both worlds.

  • 1 set to failure (positive) per heavy exercise except where otherwise noted.
  • On heavy exercises rest 2 mins between sets and 3-4 before the final all out heavy set of compound movements.
  • On volume exercises 1 minute rest for isolations, 1:30 for compounds. Up to 2 should be ok for quads but try to work your way down to 1:30 before moving weights up if you do use 2 initially.
  • Shouldn’t be hitting failure (positive) on the light exercises until maybe the last few sets of the last exercise for that muscle group.
  • On the volume exercises, when you can do all sets of 12 on all exercises for that muscle group move the weights up by the smallest increment possible.
  • Superset arms. On volume day, no rest.
  • On volume days, I’d avoid grinding reps, especially if it’s early in the sets. Just stop once you fatigue and readjust the weight if you’re getting less than like 8.

Day 1 - Heavy Delts/Volume Arms

Seated OH Dumb - 4x8
Machine Laterals - 4x10
Reverse pec dec - 4x10

Machine preacher (v grip) - 5x12
Rope Pushdowns - 5x12
Fat grip curls - 5x12
Cordovas - 5x12

Reverse Curls - 6x12
1 arm OH exts - 6x12

Day 2 - Volume Legs

Standing smith calf - 6x12
Seated Calf - 6x12

Lying leg curls - 6x12
Seated leg curls - 6x12

Glute Kickbacks (on leg curl) - 5x12

Leg press - 6x12
Hack Squats - 6x12 :frowning:

Day 3 - Heavy Chest/Back/Traps/Abs

Flat dumb press - 4x8
Inc dumb press - 3x8

Pulldowns - 4x6-8
Seated CNG Rows - 3x8
Chest supported rows - 3x10

Shrugs - 5x10
Rope Crunches - 4x10
Weighted Leg raises - 3x10

Day 4 - off

Day 5 - Heavy Arms/Volume Delts

Hammer curls - 4x8
Decline CGBP - 4x8
Machine preacher (wider grip)- 3x8
Machine dips - 3x8
Incline curls - 3x8
Decline dumbbell exts - 3x10

1 Arm Upright rows - 4x12
Meadows Partials - 4x35
High cable x’s - 4x30

Day 6 - Heavy Legs

Standing Smith calf - 3x10 (3)
seated calf - 3x10 (3)

Front Squats - 6x5 (2)

RDL’s - 4x8

Hip Thrusts - 4x8

Day 7 - Volume Chest/Back/Abs

Lo Incline dumb press - 6x12
Decline dumb press - 6x12

Pull ups - 6x12
Hammer strengths high rows - 6x12

Leg raises - 4xAMRAP
Decline Sit ups - 4xAMRAP

Day 8 - off

Think that covers everything, let me know if I missed something.

462

Very interesting layout! Very different selection and take on things then the oldschool 3on/1off routines. I like it a lot, I think heavy days and volume days help adhere towards hitting both types of muscle fibers in a week. Nice stuff man :stuck_out_tongue:

I figure since you’re writing up all the layouts possible in this thread, would you also lay down a Full Body template for people to see and use?

Example:
(Mon-Wed-Fri Full Body Setup)
Flat Bench ->Chins 2x
CG Bench ->BB Row 2x
Incline Bench → Shrugs 2x
Tricep Extension → Bicep Curl 2x
Squat 2x
Leg Press 2x
Ham Curl 2x
(+Face Pull,Ab,Calf,Forearm)

or something like that etc.

The routines in this thread are sick! Excited to see if you can make a FB one

463

Mostly a long time lurker here. I just wanted to thank you for posting this very well thought out routine. I recently finished BBB, and I’m looking for a bit more manageable a routine as my school year kicks off. I had incredible success with a 3 on 1 off plan in the past, and have wanted to do one again. You just gave me my new program for the next few months. Thanks Kingbeef!

464

It seems you’re not a fan of flys Beef

465

[quote]Ethan7X wrote:
Very interesting layout! Very different selection and take on things then the oldschool 3on/1off routines. I like it a lot, I think heavy days and volume days help adhere towards hitting both types of muscle fibers in a week. Nice stuff man :stuck_out_tongue:

I figure since you’re writing up all the layouts possible in this thread, would you also lay down a Full Body template for people to see and use?

Example:
(Mon-Wed-Fri Full Body Setup)
Flat Bench ->Chins 2x
CG Bench ->BB Row 2x
Incline Bench → Shrugs 2x
Tricep Extension → Bicep Curl 2x
Squat 2x
Leg Press 2x
Ham Curl 2x
(+Face Pull,Ab,Calf,Forearm)

or something like that etc.

The routines in this thread are sick! Excited to see if you can make a FB one

[/quote]

Full body routine for bodybuilding purposes? Not sure if srs.

[quote]Kakarat wrote:
It seems you’re not a fan of flys Beef[/quote]

Nope. To me a dumbbell press is like a fly with a shorter lever and less stress on the shoulders when done with elbows tucked. This exercise selection is pretty much just a template based off what I would do. If you know certain exercises that work extremely well for you for development of a muscle group, then use those. For me, nothing works better for chest than dumbbells, so I do those exclusively.

466

[quote]Kakarat wrote:
It seems you’re not a fan of flys Beef[/quote]

[quote]kingbeef323 wrote:
Nope. To me a dumbbell press is like a fly with a shorter lever and less stress on the shoulders when done with elbows tucked. This exercise selection is pretty much just a template based off what I would do. If you know certain exercises that work extremely well for you for development of a muscle group, then use those. For me, nothing works better for chest than dumbbells, so I do those exclusively.[/quote]

I just thought it was interesting that none of the programs have any fly movements. I’ve never done flys really and my chest is shit, but that’s my own fault.

467

[quote]Kakarat wrote:

[quote]Kakarat wrote:
It seems you’re not a fan of flys Beef[/quote]

[quote]kingbeef323 wrote:
Nope. To me a dumbbell press is like a fly with a shorter lever and less stress on the shoulders when done with elbows tucked. This exercise selection is pretty much just a template based off what I would do. If you know certain exercises that work extremely well for you for development of a muscle group, then use those. For me, nothing works better for chest than dumbbells, so I do those exclusively.[/quote]

I just thought it was interesting that none of the programs have any fly movements. I’ve never done flys really and my chest is shit, but that’s my own fault. [/quote]

My chest started blowing up once I dropped everything but various angles of dumbbell presses with elbows tucked to about 45 degrees.

468

Hey king how big are the increments when you are ramping up for DB presses. I feel like ramping up, I am exhausting my chest and taking away from what could be a heavier weight on my last set. Have you ever tried doing your heaviest set first and then decreasing the weight each time? I can’t figure out which is better than the other.

469

I like alternate between the following 3 workouts:
Back and Shoulders
Chest/Arms
Legs

I do this 3-5 days week. I switch between heavy and light training days, is there something wrong with this? Ive been told this will lead to overtraining.

470

[quote]yayeti wrote:
Hey king how big are the increments when you are ramping up for DB presses. I feel like ramping up, I am exhausting my chest and taking away from what could be a heavier weight on my last set. Have you ever tried doing your heaviest set first and then decreasing the weight each time? I can’t figure out which is better than the other.[/quote]

I ramp up starting with usually somewhere around 55% of my rep range max and work up in even increments to that rep range max. I think I covered this in the first post of this thread or something, lol. Yes I’ve tried doing the heaviest set first after warmup and there hasn’t been a huge difference in max weight used for reps IME. All that matters is that your weights are increasing over time. Ramping is better for avoiding little tweaks and injuries as well, IME.

[quote]PotatoSpud wrote:
I like alternate between the following 3 workouts:
Back and Shoulders
Chest/Arms
Legs

I do this 3-5 days week. I switch between heavy and light training days, is there something wrong with this? Ive been told this will lead to overtraining.[/quote]

No, there’s nothing wrong with that. The only thing that matters is that you’re getting bigger and stronger at a reasonable rate while doing your best to stay injury free.

471

Thanks for taking the time to post that routine!

472

[quote]kingbeef323 wrote:

[quote]Kakarat wrote:

[quote]Kakarat wrote:
It seems you’re not a fan of flys Beef[/quote]

[quote]kingbeef323 wrote:
Nope. To me a dumbbell press is like a fly with a shorter lever and less stress on the shoulders when done with elbows tucked. This exercise selection is pretty much just a template based off what I would do. If you know certain exercises that work extremely well for you for development of a muscle group, then use those. For me, nothing works better for chest than dumbbells, so I do those exclusively.[/quote]

I just thought it was interesting that none of the programs have any fly movements. I’ve never done flys really and my chest is shit, but that’s my own fault. [/quote]

My chest started blowing up once I dropped everything but various angles of dumbbell presses with elbows tucked to about 45 degrees.
[/quote]

I’ll have to try it and see what happens

473

hey king can you post some more legs/push/pull style routines? you make awesome ones preferrably some 3 on 1 off type routines 2 on 1 off too if possible

474

Hey King, Thanks for the 3 day/1 day off routine, I started doing your routine this week. I gotta say it feels good going this often. I previously was doing SS and loved the strength gains. Switching to this should give me some great results.

Thanks again.

475

No prob, guise.

476

Crazy volumeee lol.

477

@KB: On the 3days/1off routine, why do arms get more volume than almost everything?

478

[quote]Liv92 wrote:
@KB: On the 3days/1off routine, why do arms get more volume than almost everything? [/quote]

I feel like arms respond particularly well to high volume, plus the fact that very little rest is taken betweens sets of arms compared to everything else, and they recover fast. I do have to admit that I am a bit of an arm training junkie and I guess it shows in my routines as well as on my physique, lol.

Lately when it comes to volume, I’m gravitating towards “do as much as you want as long as you can get it done in 60-75 mins.” Obviously people get results training longer/shorter but that seems like a good middle ground for people who aren’t exactly sure how much volume to do. Can be a good way to add another dimension of progression (not to mention keep you working at a good pace with a purpose, maybe also with a focus on increasing work capacity) as far as doing more work in the same amount of time when weights aren’t increasing as much… Ok, I’ll stop rambling now, my mind is all over the place, lol.

/broscience

479

I had heavy delt/arm volume today, Destroyed me lol. I’m liking the routine so far. It seems like it focuses on a lot of stuff i’m actually lacking at the moment. Forearms is an area i need to improve so the fat grip is awesome. Same goes for my calves.

I also enjoy doing front squats instead of back squats. It took me awhile to learn the form though lol.

This is a big change then what i usually do and i feel awesome after every work out. I’v been doing strength training for so long that coming to this now is just so intense lol.

480

@Kingbeef instead alternating between heavy and volume on arm days , can you just do 2 heavy ?workouts for them?