A bit of context, I’ve been training for more a couple of years. Last yeat with SL 5x5. I can bench 2 plates for 5 reps, squat 3 plates for 4 reps, deadlift 4 plates for 5 reps, i can do 10 chin ups.
I am 178 cm, 75 kg at a decent BF (can see my abs).
I am starting to find it really hard to progress, as well as getting a bit bored… but I don’t wanna move too much away from a weight-progression beat the logbook style of training even though I’m Into bodybuilding.
I’ve found a couple of routines which make sense to me and look fun, and I would like to know If anyone can give me any advice about wether one or the other is best
FIRST ONE: Jordan Peters’s Upper Lower
OPTION 1:
Train 3 days M/W/F. Have 2 rotations (asked JP himself "two or three rotations make ZERO difference), alternate upper and lower. Tempo 3010. You lose an exercise when you can’t progress it for 3 consecuive workouts Routine would look like
WEEK 1: Upper 1/ Lower 1/ Upper2 WEEK 2: Lower2/ Upper1/ Lower 1 …………… and so on
UPPER
a) Chest compound: 1x6-10; 1x10-15
b) Upper back Row: 1x6-10; 1x10-15
c) Shoulder compound: 1x6-10; 1x10-15
d) Vertical Pull: 1x6-10; 1x10-15
e) Tricep Compound: 1x6-10; 1x10-15
LOWER
a) Bicep curl variation: 1x6-10; 1x10-15
b) Calf raises: 20-30 reps rest pause.
c) Hinge variation: 1x6-10; 1x10-15
d) Quad compound: 1x6-10; 1x10-15
e) Leg Curl Variation or unilateral leg compounds:1x6-10; 1x10-15
Progression is a super simple double progression: progress each set individually. I will try and do more reps up to when I hit the upper limit of the rep range, then increase the weight the next workout so that I’m in the proximity of the lower end of the rep range. Having two rotations I’ll milk each exercise longer before stall (which I’ll consider as 3 consecutive workouts without any progress), in which case I will lose the exercise for another one (I.E. I have Flat bench on upper 1 , Incline Bench on upper 2… Let’s say I stall on Incline bench, I’ll lose that exercise and start doing weighted dips).
GREYSKULL LP FOR INTERMEDIATES
Train 3 days M/W/F. You don’t have exercise rotations, alternate FULL BODY 1 and 2. Tempo 3010. You lose an exercise when you can’t do at least 3x5 for 3 consecutive workouts Routine would look like this:
WEEK 1: FULL 1/ FULL 2/ FULL 1 WEEK 2: FULL 2 / FULL 1/ FULL 2 … and so on
FULL BODY 1
a) Chest compound: 2x5 + 1x AMRAP
b) Upper back Row: 2x5 + 1x AMRAP
c) Quad compound: 2x5 + 1x AMRAP
d) Biceps isolation: 20-30 reps rest pause
e) Shoulder isolation: 20-30 rest pause
f) Forearms: a couple of high reps sets of forearm flexion
FULL BODY 2
a) Shoulder compound: 2x5 + 1x AMRAP
b) Vertical Pull: 2x5 + 1x AMRAP
c) Hinge: 2x5 + 1x AMRAP
d) Triceps isolation: 20-30 rest pause
e) Calf Raise: 20-30 reps rest pause.
f) Abs: A couple of high reps sets of some crunch variation
The progression model works as follows: you do 3 sets. The first two are 5’s the last one is to failure. All the sets with same weight. I.e., Bench press: 90 kgx5, 5, 10 resting about 5 minutes between sets. You start at a weight that has you do 10-15 reps at first and then, every time you can do at least 5 reps on the last set, the next workout you add 1kg for upper body lifts, and 2 kgs for lower body lifts, up to the point you can’t do 5 reps anymore on that exercise i.e. 5, 5, 4 for 3 consecutive workouts, then you lose that lift and start that progression with another exercises (i.e. when you lose bench press you move to incline bench, then when you lose incline bench you move to weighted dips, and only then, when you lose weighted dips, you move back to bench press, hopefully bigger and stronger).
Side note: my training would still revolve mostly around basic big time proven movements that allow a bigger progressive overload weight-wise
