@T3hPwnisher I’ve seen this template recommended by @robstein and some of the other bodybuilders on here. It’s flexible with exercises so you can modify it to suit you.
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His later programs aren’t really machine focused.
A back day can look something like this:
A. 1 Arm Barbell Rows
2 top sets, 8-10 reps
B. Pull-ups
3 sets max reps
C. Rack Pulls
10 singles with 15-20sec rest
D. Lying Dumbbell Pullovers
4 sets 12 reps
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Daaaamn bro I had completely forgotten about this! Did this program years ago, I bought chains just for that ahahahah! I reckon I was not experienced enough, but I learned a few thing, and I think it’s a great template.
Replacements: Lying leg curls with Seated band leg curls
Machine chest press with any DB press (usually slight incline or decline)
Leg press: Trap-bar deadlift staying upright or Landmine squat
Leg extension: Double contraction reps Goblet squat
And voilà
Pull-ups and Rack pulls should be inverted there, and he’d most likely use banded chins, and probably one more rowing exercise before the pullovers.
But yeah great template in any case!
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Fantastic article! Thanks for linking that. That works very well.
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I think he just makes this stuff up as he goes along lol. The banded chins would be for those who can’t do regular chin-ups without sacrificing mmc. I’d add weight while doing them sometimes.
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Watch his vid about them, they feel very different. I can bang more than 20 pull-ups yet with a banded they feel harder, because I can focus on the lats way more, like you’re a rail
And yes you’re right about the fact that his programs are his own programing adapted (not the last 3 and the next one coming though)
Most coacves do that. Like CT with Built for battle and the Stength skill workouts
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I guess you doing bodybuilding training feels like some strange kind of crossover movie that everybody would watch haha
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It’s not a first for me in truth, but a first for when people knew who the hell I was, haha. I’ve done DC before and, as @dt79 mentioned, ran through some of the Kroc 16 week bodybuilding program. I just like trying different stuff. Although the truth is I’m just fantasizing about putting bodyweight back on again and how I’ll go about doing it. I always like building more than losing.
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Same. Waking up, looking in the mirror, and seeing yourself get leaner by the week has no price, but that’s about where the joy ends. Whereas with gaining, for me every minute of it feels like working towards a goal. Including eating until I want to puke (which I just finished doing 5 minutes ago haha).
Anyway, if you say you might have access to a gym, my two top recommendations now shift to Project Colossus or High evolutionary, both from Meadows. Those are two low-volume, stupid high intensity (Colossus even more so) bodybuilding programs. Since your approach to gaining mass usually involves working with a higher training volume, it’d be interesting to see how you like the other side.
I definitely have access to one: the might is if I’m willing to subject myself to it, haha. The higher volume stuff is honestly a more recent thing: you can see my low volume roots show with how I approach the squat and the deadlift still these days (just 1 gigantic topset). It’s why I was leaning back toward DC. I’ll definitely keep those under consideration. I like just working to one all out insane set.
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I have got one of his later programs, and the exercises are actually done in that order on that one. The rationale being, be more fatigued when you get to the pulls so you can train your lats with less weight. There’s a workout where the rack pull is actually done as the fourth exercise I believe.
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Yeah it’s why I don’t get hung up too much on the details in his programs. The dude can program rack pulls for 2 workouts and then have you do deadstop rows in the smith machine for the remaining 10 weeks lol. I normally recommend his programs only if someone is bored and likes a lot of variation.
How did you know it’s exactly like that in the program I’m doing? 
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I had a beefy 5 layer as a ore workout in hopes of a brutal leg day last week, knees and hips said no thank you.
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I confess the “starting daily anastrazole” thread is making me overly angry
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Consider starting daily nachos instead
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Which side? It always spirals down once Danny gets involved.
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Only the best and brightest in that forum section.
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