Oly, PL, BB in a Single Routine

Training Bodybuilding
1

Day Uno:
Snatch Work
ME Squat 5x work up to 1RM
SLDL 5x5
Dips 5x5
Calfraises 5x5/2x20

Dos:
DL ME (week 2 DE) 5x work up to 1RM
Pullup 5x5
OH Press 4x8
DE Squat 7x3
Decline Crunches 5x5

Tres:
Clean and Press Work
Incline Bench (no flat…shoulder issues) 5x5
BO or Tbar Row 5x5
Front Squat @ 70%ish of ME Squat 4x8
Curls- if energy is there 4x8

1 day a week HIIT cardio - 30 min (before Rugby)
2 days Rugby 1.5 hr Practice
1 day Judo - 1.5-2 hrs
2 full rest days

Will be in caloric surplus

Stats: 5’10’’ 210 lbs @ 12%bf & 21 years of age.

Bench/Squat/DL
na/355/405

I know it is asking alot to combine all three styles but I wanna do it. I am curious as to what you all think.

2

In addition to OL, PL and BB, don’t forget you are also trying to get good at sprinting, rugby, and judo. So unless you are a genetic freak it won’t work. And since you are already having shoulder problems at 21, you are not a genetic freak. So, no go.

Also, what exactly are you trying to do? Compete in one of these things? Look good?

3

the HIIT is for the sprinting. the judo is for the rugby and isn’t taxing on the body(judo is good for rucking and taking bitches down)

the shoulder was seperated and ONLY hurts on flat bench

I play on a collegiate rugby team and want to kick ass and look good.

4

Eat a lot. It doesn’t look like too much to me.
But remember, 'a lot is in the 5-6k range. Make sure you count your calories.

Switch DE squats and ME deadlifts. You can max after speed I suppose, but after you max… everything goes to shit. Except maybe upper body or single-limb work, which is always rediculously low poundage anyway.