hello coach i would start your programm this week , i want to ask you some if its good optional some exercises
leg curls → ghr
hip thrust → pull through
db shrugs → farmers walk
rear delt machine → face pull / db / cable
preacher curl → spider curl
t bar row cable row → 1 arm db row
and if you can gave me one ratio with high pulls , 50% of dl is fine ?
hey coach
split for 5 days is ?
squat
bench
deadlift
off
push press
lat work
off
and if u could answered to my previous post
thanks anyway
Do you think it would be stupid to periodize a program of this kind on the main movements part? For example, doing 4 weeks of 5x5 double progression, then upping the intensity a tad with for example 6/4/2 waves for 2-4 weeks, then maybe deloading one week, and starting over again with 5x5 double progression? It would keep it interesting, and add a twist of variety without messing with the volume too much?
Thanks Christian, for this awesome program. This is worth gold to people like me who don’t consider ourselves being neither PLs or BBs, just want to lift big and hard, with a rhyme and reason. 
[quote]g.k. wrote:
hello coach i would start your programm this week , i want to ask you some if its good optional some exercises
leg curls → ghr
hip thrust → pull through
db shrugs → farmers walk
rear delt machine → face pull / db / cable
preacher curl → spider curl
t bar row cable row → 1 arm db row
and if you can gave me one ratio with high pulls , 50% of dl is fine ?
[/quote]
Yeah, these are fine.
As for high pulls, don’t worry about ratios until you are technical efficient at them. I personally can do a lot more than 50% of my deadlift and I know some people who can barely do 30%… it depends on technical efficiency and explosive vs. strength ratio.
[quote]Leash wrote:
Do you think it would be stupid to periodize a program of this kind on the main movements part? For example, doing 4 weeks of 5x5 double progression, then upping the intensity a tad with for example 6/4/2 waves for 2-4 weeks, then maybe deloading one week, and starting over again with 5x5 double progression? It would keep it interesting, and add a twist of variety without messing with the volume too much?
Thanks Christian, for this awesome program. This is worth gold to people like me who don’t consider ourselves being neither PLs or BBs, just want to lift big and hard, with a rhyme and reason. :)[/quote]
Sure that’s fine… typical accumulation/intensification pattern. I might keep the higher intensity work to 3 weeks though.
Thank you for the quick reply. I’ll give it a shot, this seems like a perfect time to try out different rep schemes from your article, without messing too much with the principle of the program. And I’ll start with the 3 week intensification face, followed by a short deload, before restarting.
Thanks.
[quote]Goal_swole4sure wrote:
Thanks coach for the great workouts being provided by you here.
I have been following your posts and they are really helpful.
This month I have started a PA and HMB-fa supplement and have increase my calories a bit so as to have a nice bulk. So I started with this workout routine but have make slight changes to adjust some exercises.
It will be great if you can give it a look and tell if it’s okay for overall full body growth as well as intensity/volume wise.
Thanks.
MONDAY-
Warm-up:
Elliptical Trainer(5-10min)
Leg Extensions(3 light sets)
CalfRaise(3x20)
Main lifts:
Barbell Squat (4x5)
Assistance exercises:
Front Barbell Squat (3x8)
Barbell Bulgarian Split Squat(3x8)
Isolation complex:
(Done as a circuit)
Leg Extensions(2x10)
Seated Leg Curl(2x10)
Barbell Hip Thrust(2x10)
Accessory lifts:
Hammer Dumbbell curl(3x10)
Zottman Dumbbell Curls(3x10)
Abs n cardio:
Bicycle 3x15
Reverse Crunch3x15
Incline treadmill (15min)
Suitcase carry(1x5min)
[/quote]
I don’t like the elliptical prior to doing lower body work. That and stationary bike seems to stiffen up the hip flexors which makes squatting less efficient.
The leg extension as a warm-up is not something I like. It wont really prepare you for the squat. I prefer bodyweight only split squats as a warm-up. Dump the calves work at the beginning of the workout. The calves help maintain balance when squatting, fatiguing them prior to squatting will hurt your form.
Pic either the front squat OR Bulgarian split squat don’t do both with this plan. You have too much work IMHO.
You know I am working away from hip thrusts. I prefer to use cable pull-through instead.
If you are training to gain size right now, drop the cardio. Focus on loaded carries.
I haven’t seen the other workout days yet, but this seems to be a bit long for a session.
[quote]Goal_swole4sure wrote:
TUESDAY-
Warm-up:
Elliptical Trainer(5-10 min)
Machine Bench Press(3 light sets)
Main lifts:
Barbell Bench Press(4x5)
Bent Over Barbell Row(4x5)
Assistance exercises:
Close grip Barbell Floor Press(3x8)
Seated Cable Row(3x8)
Incline Dumbbell Bench Press(3x8)
Isolation complex (circuit):
Dumbbell Flyes(2x10)
Front Dumbbell Raise(2x10)
Decline dumbbell press(2x10)
Bent-Arm Dumbbell Pullover(2x10)
Abs and cardio:
Cable Crunch(3x15)
Flat Straight Leg Raise(3x15)
Dumbbell Calf Raise(3x15)
Incline treadmill (15 min)
[/quote]
Drop either the floor press or incline DB press. You already have a lot of work.
Drop the bent arm pullover from the circuit. If you are using it as a pectoral movement it’s almost a complete waste. If you are using it for lats don’t bother: you decided to do a circuit for the pressing muscles.
Same comment with the cardio… if you count the warm-up it gives you up to 25 minutes of cardio work. If you are deadest on doing energy systems work do loaded carries, not low cardio which could hurt your gains. You can’t do everything at once.
[quote]Goal_swole4sure wrote:
THURSDAY-
Warm-up:
Elliptical Trainer(5-10min)
Two-Arm Kettlebell Swing(3x15)
Main lifts:
Barbell Deadlift(4x5)
Assistance exercises:
Romanian Deadlift(3x8)
Barbell Shrug(3x8)
Seated Cable Row(3x8)
Isolation complex(circuit):
Hyperextension(2x10)
Seated Leg Curl(2x10)
Dumbbell Shrug(2x10)
Face pulls(2x10)
Accessory lifts:
Triceps extension 3x10
Skull crusher 3x10
Cardio and abs:
Standing Calf Raise(3x15)
Side Crunch(3x15)
Reverse Crunch(3x15)
Incline treadmill(15 min)
[/quote]
Drop the seated cable row. You already did it on Tuesday. I love frequency as much as the next guy but you seem to simply be pilling on volume. I don’t like the triceps work on this day. You should be looking for ways to do less work without losing stimulus, not pilling on more work.
I wont mention cardio again since it will be too repetitive.
[quote]Goal_swole4sure wrote:
SATURDAY-
Warm-up:
Elliptical Trainer(5-10 min)
Dumbbell Push Press(3 light sets)
Two-Arm Kettlebell Swing(3x15)
Main lifts:
Barbell Shoulder Press (OHP) 4x5
Lat Pulldown 4x5
Assistance exercises:
High incline Db Press (3x8)
Seated Db Shoulder Press(3x8)
Isolation complex:
(Giant set of 4 ex without keeping the dumbbell down)
Front Dumbbell Raise(2x10)
Dumbbell Upright Row(2x10)
Dumbbell Side Lateral Raise(2x10)
Bent-Over Rear Delt Raise(2x10)
Accessory lifts:
Dork row(3x10)
Face Pull(3x10)
Drop the KB swing from the warm-up.
I personally don’t like calves work, but that’s just me. Loaded carries and prowler pushing would take care of that. But I personally believe in looking for ways to do less work without losing stimulus… I must be getting old. But if you waste less energy on exercises that wont do much you’ll have more energy to fuel growth.
The seated DB press and high incline are similar in stimulus, only pick one.
IN GENERAL I don’t really like it. You seem to want to do a little bit of everything and have too much redundant and garbage volume in there.
If there is one critique I would make about MY ORIGINAL PLAN was that there might be too much volume for some. But you are doing significantly more volume and spending more time in the gym than my original plan. It is definitely too much work.
It almost looks like you looked at the original plan and said “It looks good but I want even more gainzzz so I’ll do 3-4 more exercises and do cardio too”… it doesn’t work like that. The program is designed the way it is, with the amount of work it has for a reason. Adding more work will not lead to more progress, you might actually hit the wall sooner and even regress. Stop being a stimulus addict or priding on doing more work than others and start to focus only on progression.
Thanks coach for the great workouts being provided by you here.
I have been following your posts and they are really helpful.
This month I have started a PA and HMB-fa supplement and have increase my calories a bit so as to have a nice bulk. So I started with this workout routine but have make slight changes to adjust some exercises.
It will be great if you can give it a look and tell if it’s okay for overall full body growth as well as intensity/volume wise.
Thanks.
MONDAY-
Warm-up:
Elliptical Trainer(5-10min)
Leg Extensions(3 light sets)
CalfRaise(3x20)
Main lifts:
Barbell Squat (4x5)
Assistance exercises:
Front Barbell Squat (3x8)
Barbell Bulgarian Split Squat(3x8)
Isolation complex:
(Done as a circuit)
Leg Extensions(2x10)
Seated Leg Curl(2x10)
Barbell Hip Thrust(2x10)
Accessory lifts:
Hammer Dumbbell curl(3x10)
Zottman Dumbbell Curls(3x10)
Abs n cardio:
Bicycle 3x15
Reverse Crunch3x15
Incline treadmill (15min)
Suitcase carry(1x5min)
TUESDAY-
Warm-up:
Elliptical Trainer(5-10 min)
Machine Bench Press(3 light sets)
Main lifts:
Barbell Bench Press(4x5)
Bent Over Barbell Row(4x5)
Assistance exercises:
Close grip Barbell Floor Press(3x8)
Seated Cable Row(3x8)
Incline Dumbbell Bench Press(3x8)
Isolation complex (circuit):
Dumbbell Flyes(2x10)
Front Dumbbell Raise(2x10)
Decline dumbbell press(2x10)
Bent-Arm Dumbbell Pullover(2x10)
Abs and cardio:
Cable Crunch(3x15)
Flat Straight Leg Raise(3x15)
Dumbbell Calf Raise(3x15)
Incline treadmill (15 min)
WEDNESDAY - Rest
THURSDAY-
Warm-up:
Elliptical Trainer(5-10min)
Two-Arm Kettlebell Swing(3x15)
Main lifts:
Barbell Deadlift(4x5)
Assistance exercises:
Romanian Deadlift(3x8)
Barbell Shrug(3x8)
Seated Cable Row(3x8)
Isolation complex(circuit):
Hyperextension(2x10)
Seated Leg Curl(2x10)
Dumbbell Shrug(2x10)
Face pulls(2x10)
Accessory lifts:
Triceps extension 3x10
Skull crusher 3x10
Cardio and abs:
Standing Calf Raise(3x15)
Side Crunch(3x15)
Reverse Crunch(3x15)
Incline treadmill(15 min)
FRIDAY-Rest
SATURDAY-
Warm-up:
Elliptical Trainer(5-10 min)
Dumbbell Push Press(3 light sets)
Two-Arm Kettlebell Swing(3x15)
Main lifts:
Barbell Shoulder Press (OHP) 4x5
Lat Pulldown 4x5
Assistance exercises:
High incline Db Press (3x8)
Seated Db Shoulder Press(3x8)
Isolation complex:
(Giant set of 4 ex without keeping the dumbbell down)
Front Dumbbell Raise(2x10)
Dumbbell Upright Row(2x10)
Dumbbell Side Lateral Raise(2x10)
Bent-Over Rear Delt Raise(2x10)
Accessory lifts:
Dork row(3x10)
Face Pull(3x10)
Thanks a lot coach for the detailed reply.
I totally agree with you that I was just adding some exercise to the main plan so as to have better results and increasing the load unnecessary so thanks for telling that to me.
If size is my main goal so should I follow this program in original or any other one that you have posted?
If using the 5 day template, with the intention of leaning up towards the summer, would it be possible to add some sort of conditioning to the program? For example, the kb swing tabatas you mentioned in another instance, or something similar that would boost the caloric expenditure a tad without ruining the program?
Coach, you’ve provided countless examples of programs like this over the years. How would you currently adjust something like this to match the Omni-contraction system principles?
Would the main lift stay concentric focus and then just change a secondary to eccentric and a third to isometric method?
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