My CHAD Routine

Training Bodybuilding
1

Hi guys,

Because out of your replies I was now able to set up my own programm.
Thank you very much for that.

I would LIKE to do a fixed Waterbury routine like ABBH or WM but the programm has to meet my indivdual training needs,especially the system of progression-and because of the limited weights available and other problems I thought of making my own routine out of Waterburys SET/REP bible:

3 total body workouts per week:

First session:
Bench press
leg press
T-bar rowing
upright rowing
curls
nodebreaker

Second session:
chin ups
decline bench
siffed legged deadlift
cabel curls
triz pushdown

Third session:
Squat
incline bench
lat pulldown
shoulder press (machine)
hammer curls
triz extensions

Explanation:

The set rep bible applies to do:

HYP: 36-50 reps 70-80%1rm 2-4 sessions EACH bodybart rest intervall 60-120sec

Hyp/strength: 24-36 reps 80-90%1rm 2-4 sessions EACH bodpart rest:70-180 sec

Therefore I take the middle ways of 3 sessions for each bodypart.

ONLY the FIRST exercise of each session is in the 24-36 range the others are in the 36-50 range.

I take the upper limit of reps for each bodypart, means: 36 reps for the first exercise on each session and the rest
50 reps.
The reason is because of my available weights-2,5%increases are not possible everytime.
So I start with a weight,that allows me to fulldo the 50 reps (f.ex 5x10)

When I will increase the weight and it is too heavy to full fill the 5x10 I will consequently miss some reps f.ex:
10 10 10 8 7-as you can see the total rep count is 45-that is lower than 50 BUT STILL(!!) in the recommandated range of 36-50-I think this is a good solution.
When I am gettin the full 50 i will increase the weight again-no failure and full speef of course;)

The same way i am going to do with the 24-36 reps exercises.

For variation the rest intervalls of the 24-36 will be 2 minutes-for the 36-50 it will be on one session:60 sec,the next 90 sec and the last 120 sec.

Perhaps i will also do super sets to keep the session in one hour.

I hope that will do the trick-I really need a suxess now,because I am stagnating now for 2 years-I don`t get any further!

Any reply is welcome, I am buuuuuuurning to start!!!

Yours,
Science

2

I think you have a solid plan that could very well work. You just need to DO it.

There however is one area I dont exactly like. The obvious lack of leg work. You load up on atl;east two upper body press and puls in each session, sometuimes three. The lower body however never has more than 1 movement. That is Lacking IMO for suchj a huge bodt part.

Hope that helps,
Phill

3

Thank you very much phil-I will follow it!

4

No prob. I really do hope you at least think about the leg recomendation I made Mainly on session 1 and two having just leg press and stiff DL’s respectively.

Let us know how it goes.