My Workout

Bigger Stronger Leaner Competitive Bodybuilding
1

Well I’ve passed the last 3-4 weeks reading articles and defining my maximal weights on several exercises. I’ve set up my program but I need you guys to correct it.

#1
dips
chin-ups
military press (dumbbell)
deadlifts
abs
calf raise (standing)

#2
flat bench press
row
military press
full squat
abs
calf raise (seated)

#3
incline bench press
row
deadlift
military press
abs
calf raise (standing)

I will do 5x5 for 3 weeks, then 4x6 for the next 3, then 6x4 for the next 3, etc.

Any advice?

Thanks in advance.

Vennie

2

Well I would change a couple things. Military pressing 3 days a week 5x5 might not be the best. Also, deads should usually come first since they are taxing on the grip (at least my grip). I made some changes, see if you like them.

#1
deadlifts
dips
chin-ups
military press
abs

#2
full squat
flat bench press
row
calf raise

#3
deadlifts
incline bench press
chin-ups
military press
abs

3

looks good to me.
But I will be glad to hear other ideas too. Maybe its important to mention that I seek strength and functional hypertrophy.

4

Well if your seeking such, look at Chad Waterbury’s strength mesocycle. Itll do alot better than your program.

Actually…let me edit this.
Try the Waterbury Method. After your done with that program Id say do the strength mesocycle.

5

I don’t think cycling 5x5, 4x6, and 6x4 is going to give you much variety in your load or volume. Why not use a little bit wider range of variation for your sets/reps?