Shifting to Bulking Routine Soon

Training
1

Almost done a 20 week cut and will be RDing until March 2015 on this 4-day routine. Did “brosplits” my entire life and will be switching to Fullbodys for more frequent stimulus calorie expenditure

This is essentially a 2U, 2L split since the full body has more lower body work and the “Beach Day” is my isolation exercise day with everything I didn’t hit hard enough on Upper body day.

I know its high volume and will likely take me 90 or so minutes a day but this has never been a problem. Please take a sh*t on my routine and rip me apart. I want critiquing.

Thanks in advance

Monday - Upper Body

Bench
BB Row
Press
5 x 15-6

cable incline fly superset w/ lat pulldowns
3 x 20-8/3 x 10-6

upright row superset with 45lb burnout (standing push and pull from/to chest)
3 x 15-6 / 3 x Failure

Wednesday - Full Body (but more lower body work)

Clean & Press
5 x 5

Explosive Squat
3 x 20-15

SLDL
2 x 15

Pullups superset with dips
4 x Failure

Lunges superset with Kettlebell Swings
4 x 15-10

Farmerâ??s Walk
3 x 60 seconds

Friday - â??Beach Workoutâ??

Incline Bench
4 x 15-6

Cable Seated Row
4 x 20-10

BB Curl superset with Skullcrushers
7-8 x 20-6

Different curl (Spider, Concentration, Cable, whatever I feel like) superset with cable pushdowns
4 x 15-8

Shrugs
4-5 x 20-10

Side Raises superset with pushups
4 x 20-8 / 4 x Failure

Saturday - Play squash, maybe pushups before shower

Sunday - Lower Body

Squats
5-6 x 15-6

Deadlifts
5-6 x 15-6

Wide Leg Press
3 x 20-10

Leg Extension superset with Seated leg curl
4 x 20-10

Calf Raises
7 x 20-10

20 minutes of misc ab work

2

What are your stats/diet and what has been your progress in the past. Can’t critique a program so well without that info too.

3

5’9 176 15%bf

1RMs
B: 225 (I know, I know)
S: 340
D: 395

I’m currently cutting and not on this routine but I want to shift into a reverse diet within the next 2 months and go to this routine to slow bulk.
Diet currently (if it matters) is 2100 cals, 38%P, 32%C, 30%F

4

Where did you get that work out?

Trying to get my head around it and it seems like 3 work outs mashed up into one…

As for diet, you have been “cutting” for 20 weeks, what did you start at?

And you added “I know, I know” after your bench. Why? Are you ashamed? Do you want to bring it up? is it important to you?

5

I dreamer bulked and partied a lot all the way to 199 lbs

It’s my own made workout

Not ashamed but my bench is underwhelming compared to Squat/DL. Not that important to me.

Anyone wanna actually critique my workout or give me input?

6

i’ll bite.

that volume is too much. it would be manageable from your starting point, but as you progress you will add weight to all exercises and it won’t be long before you burn out

beyond that, its hard to say without you stating more specific goals. it seem like a 6 day push/pull/legs split would be better if you just want ‘more frequent stimulus calorie expenditure’

7

Check WS4SB by Joe Defranco

It’s a 2 upper 2 lower split and i had ridiculous strength & visual gains running it after a bodybuilding type program

I’m sure you can add an extra ‘beach’ day as well, if you’re not only interested in performance

Peace

8

[quote]gerzv wrote:
I dreamer bulked and partied a lot all the way to 199 lbs

It’s my own made workout

Not ashamed but my bench is underwhelming compared to Squat/DL. Not that important to me.

Anyone wanna actually critique my workout or give me input?[/quote]

Yeah, your work out sucks. There is no rhyme or reason behind what you are doing.

Read both parts.

Or actually do a well thought out program, in line with your goals, for at least six months.

And be consistent.

9

Thanks.

I did this program for 3 months about a year ago and liked it but it wasn’t enough volume for me. I felt like other programs have tested my physical will moreso

10

I don’t even know what your question is

11

[quote]gerzv wrote:
Thanks.

I did this program for 3 months about a year ago and liked it but it wasn’t enough volume for me. I felt like other programs have tested my physical will moreso[/quote]

3 months is not adequate to really evaluate a program. The program you have designed is not a bulking program; not even close…study more.