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Bodybuilding Thread

Did first day of this split today. Felt good, made reasonable time. I expect to shave a bit more time off as I go.

This is the basic template, actual exercises not assigned yet. I am coming off a split which hit everything hard once per week, with the exception of traps and calves which I've been training twice per week for some time now.

V= Volume F= Frequency

Frequency workouts will be no less than half the volume of a V workout, probably slightly more.

The idea is that everything will be trained 3 times in a two week period. One week will be a single high volume workout followed by two lower volume (but higher frequency) workouts the following week.

I hope that this will allow me to:

a) utilise some of the benefits of increased frequency;

b) improve recovery by allowing me to spread the load al ittle e.g. I split legs into two - a quad focussed session and a glutes/hams focussed session. So on the week where those two sessions are high volume I will have lower volume but higher frequency chest and back;

c) Reduce time in the gym. Even though overall volume will not decrease and will likely increase training a greater variety of muscle groups per workout allows you to maintain a better pace as fatigue is less acute. Recently workouts have been 2 hrs most days, sometimes over.

Bear in mind this is only training 4 days per week. A fifth day is easily accommodated and would further reduce the workload per session. I have been using a lot of drop sets recently and although I will continue to use them in the high volume workouts, will be definitely using them in frequency sessions (low volume) to keep the intensity and density high.


[TABLE="width: 609"]
[TR]
[TD]Wk.1[/TD]
[TD]Pecs V[/TD]
[TD]Quards F[/TD]
[TD]Back V[/TD]
[TD]Quads F[/TD]
[/TR]
[TR]
[TD][/TD]
[TD]Tris F[/TD]
[TD]Glutes/Hams F[/TD]
[TD]Tris F[/TD]
[TD]Glutes/Hams F[/TD]
[/TR]
[TR]
[TD][/TD]
[TD]Bis F[/TD]
[TD]Calves V[/TD]
[TD]Bis F[/TD]
[TD]Delts V[/TD]
[/TR]
[TR]
[TD][/TD]
[TD]Traps F[/TD]
[TD]Forearms[/TD]
[TD]Traps F[/TD]
[TD][/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD]Abs V[/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Wk.2[/TD]
[TD]Pecs S[/TD]
[TD]Quads V[/TD]
[TD]Pecs F[/TD]
[TD]Glutes/Hams V[/TD]
[/TR]
[TR]
[TD][/TD]
[TD]Tris V[/TD]
[TD]Delts F[/TD]
[TD]Back F[/TD]
[TD]Delts F[/TD]
[/TR]
[TR]
[TD][/TD]
[TD]Back F[/TD]
[TD]Calves F[/TD]
[TD]Bis V[/TD]
[TD]Calves F[/TD]
[/TR]
[TR]
[TD][/TD]
[TD]Abs F[/TD]
[TD]Forearms[/TD]
[TD]Traps V[/TD]
[TD]Abs F[/TD]
[/TR]
[/TABLE]
 
Last edited:
Sir El Stiffy said:
Didn't see this post. I "toyed with" running a PPL on a 4 day per week basis which will get everything worked 3 times over near a 2 week period.

As you get older I think the greater frequency requiring the use of more compound movements keeps your hormone levels higher, remembering our hormones take a dive post 30. The extra hormone level may not result in greater muscle development but it will certainly will give you a greater sense of well being and health. The added frequency should give you more muscle development once your body has adapted to the frequency.

Have you thought of running a 4 day PHAT?
Click to expand...

Yeah I ran PHAT over a 5 day split for a few months towards the end of last year. Didn't mind it, saw some strength gains but the way I was structured it was a lot of volume and I found the workouts just went for too long. I can't do 2 sets of anything so 3 was the minimum. I also added in forearms and another traps exercise I think. This was my basic template:

[TABLE="width: 509"]
[TR]
[TD]1. Upper Power:[/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Power pressing:[/TD]
[TD]Flat BBBP[/TD]
[TD]3 x 3-5[/TD]
[/TR]
[TR]
[TD]Assistance Pressing:[/TD]
[TD]BBMP Stand.[/TD]
[TD]3 x 6-10[/TD]
[/TR]
[TR]
[TD]Assistance Pressing:[/TD]
[TD]Weighted Dips[/TD]
[TD]2-3 x 6-10[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Power Pull:[/TD]
[TD]BOBB Row[/TD]
[TD]3 x 3-5[/TD]
[/TR]
[TR]
[TD]Assistance Pull:[/TD]
[TD]Weighted Pull-ups[/TD]
[TD]2-3 x 6-10[/TD]
[/TR]
[TR]
[TD]Auxillary Pull:[/TD]
[TD]Chest Supported Row[/TD]
[TD]2-3 x 6-10[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Auxillary Curl (Bi):[/TD]
[TD]Stand BB curl:[/TD]
[TD]3 x 6-10[/TD]
[/TR]
[TR]
[TD]Auxillary Extension (Tri)[/TD]
[TD]2h DB Tricep press:[/TD]
[TD]3 x 6-10[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]2. Lower Power:[/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Power Pressing:[/TD]
[TD]Alternate BB squat/Sumo DL[/TD]
[TD]3 x 3-5[/TD]
[/TR]
[TR]
[TD]Assist Press:[/TD]
[TD]Hack Squat[/TD]
[TD]2-3 x 6-10[/TD]
[/TR]
[TR]
[TD]Assist Extension:[/TD]
[TD]Leg extension[/TD]
[TD]2-3 x 6-10[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Assist Pull:[/TD]
[TD]SLDL/RDL[/TD]
[TD]3 x 5-8[/TD]
[/TR]
[TR]
[TD]Assist curl:[/TD]
[TD]Lying/Standing Ham curl[/TD]
[TD]2-3 x 6-10[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Auxillary Calf:[/TD]
[TD]Straight leg calve raise[/TD]
[TD]3 x 6-10[/TD]
[/TR]
[TR]
[TD]Auxillary Calf:[/TD]
[TD]Bent leg calve raise[/TD]
[TD]2-3 x 6-10[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD="colspan: 2"]3. Hyper. Back/Delts/Traps:[/TD]
[TD][/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Pull Speed work:[/TD]
[TD]BOBB Row 65-70% Power Weight[/TD]
[TD]6 x 3[/TD]
[/TR]
[TR]
[TD]Hyper. Pull:[/TD]
[TD]Pro. med grip pull-up (W)[/TD]
[TD]3 x 10-12[/TD]
[/TR]
[TR]
[TD]Hyper. pull:[/TD]
[TD]Close Grip Pulldown (W)[/TD]
[TD]2-3 x 12-15[/TD]
[/TR]
[TR]
[TD]Hyper. pull:[/TD]
[TD]Seated Cable Row (Th)[/TD]
[TD]3 x 8-12[/TD]
[/TR]
[TR]
[TD]Hyper. pull:[/TD]
[TD]1 arm BODB Row (Th)[/TD]
[TD]2-3 x 12-15[/TD]
[/TR]
[TR]
[TD]Hyper. Extension:[/TD]
[TD]Weighted Hyperextensions[/TD]
[TD]3 x 10-12[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Hyper. Delts Compound:[/TD]
[TD]DB Press variation[/TD]
[TD]3 x 8-12[/TD]
[/TR]
[TR]
[TD]Hyper. Delts Lateral:[/TD]
[TD]Lat Raises[/TD]
[TD]3 x 12-15[/TD]
[/TR]
[TR]
[TD]Hyper. Delts Posterior:[/TD]
[TD]Rear Delt Flyes DB[/TD]
[TD]3 x 12-15[/TD]
[/TR]
[TR]
[TD]Hyper. Delts Anterior:[/TD]
[TD]Smith BTN Press[/TD]
[TD]3 x 10-15[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Hyper. Traps:[/TD]
[TD]BB Shrug[/TD]
[TD]3 x 8-12[/TD]
[/TR]
[TR]
[TD]Hyper. Traps:[/TD]
[TD]Shrug variation[/TD]
[TD]2-3 x 12-15[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]4. Hyper. Legs:[/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Press Speed Work:[/TD]
[TD]Back Squat 65-70% Power Weight[/TD]
[TD]6 x 3[/TD]
[/TR]
[TR]
[TD]Hyper. Press:[/TD]
[TD]Front Squats[/TD]
[TD]3 x 8-12[/TD]
[/TR]
[TR]
[TD]Hyper. Press:[/TD]
[TD]Leg Press[/TD]
[TD]2-3 x 12-15[/TD]
[/TR]
[TR]
[TD]Hyper. Extension:[/TD]
[TD]Leg extension[/TD]
[TD]3 x 15-20[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Hyper. Pull:[/TD]
[TD]BB Glute Bridge[/TD]
[TD]3 x 8-12[/TD]
[/TR]
[TR]
[TD]Hyper. Pull:[/TD]
[TD]RDL[/TD]
[TD]2 x 8-12[/TD]
[/TR]
[TR]
[TD]Hyper. Curl:[/TD]
[TD]Lying Ham curl[/TD]
[TD]2 x 12-15[/TD]
[/TR]
[TR]
[TD]Hyper. Curl:[/TD]
[TD]Seated Ham curl[/TD]
[TD]2 x 15-20[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Hyper. Calve:[/TD]
[TD]Standing Calve press[/TD]
[TD]3 x 15-20[/TD]
[/TR]
[TR]
[TD]Hyper. Calve:[/TD]
[TD]Bent Leg Calve Press[/TD]
[TD]3 x 15-20[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]5. Hyper Pecs/Tris/Bis:[/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Press Speed Work:[/TD]
[TD]DBBP/BBBP 65-70% Power Weight[/TD]
[TD]6 x 3[/TD]
[/TR]
[TR]
[TD]Hyper. Press:[/TD]
[TD]Incline DBBP[/TD]
[TD]3 x 8-12[/TD]
[/TR]
[TR]
[TD]Hyper. Press:[/TD]
[TD]Hammer Press[/TD]
[TD]3 x 12-15[/TD]
[/TR]
[TR]
[TD]Hyper. Flye:[/TD]
[TD]Stand Cable Flye (Low Pulley)[/TD]
[TD]2-3 x 15-20[/TD]
[/TR]
[TR]
[TD]Hyper. Press:[/TD]
[TD]Smith Decline BP[/TD]
[TD]3 x 12-15[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Hyper. Extension:[/TD]
[TD]Skull Crushers[/TD]
[TD]3 x 8-12[/TD]
[/TR]
[TR]
[TD]Hyper. Extension:[/TD]
[TD]Cable Press-downs[/TD]
[TD]2-3 x 12-15[/TD]
[/TR]
[TR]
[TD]Hyper. Extension:[/TD]
[TD]O/H Rope Extension, Kneel.[/TD]
[TD]3 x 15-20[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Hyper. Curl:[/TD]
[TD]Standing BB Curl[/TD]
[TD]3 x 8-12[/TD]
[/TR]
[TR]
[TD]Hyper. Curl:[/TD]
[TD]Incline DB curls[/TD]
[TD]3 x 12-15[/TD]
[/TR]
[TR]
[TD]Hyper. Curl:[/TD]
[TD]Spider Curls[/TD]
[TD]3 x 15-20[/TD]
[/TR]
[/TABLE]
 
Last edited:
That Frequency and Volume program looks interesting, best of luck with it [MENTION=17457]Repacked[/MENTION];

Looking at that PHAT program of yours I just realized that Layne Norton's Back Squat is more like a regular Deadlift than his Sumo Deadlift due to the hinging at the hips, or not. ;)





Remembering that Sumo Deads aren't really Deadlifts hey @WoodyAllen;
 
Sir El Stiffy said:
That Frequency and Volume program looks interesting, best of luck with it @Repacked;
Click to expand...

Cheers mate, I'll give it a crack for a few months and see what I reckon. Like I said there's ample room for another day in there, any other tweaks I'll sort out along the way. I always end up changing a few things here and there.
 
Not many of us do...I'm just here for the laughs

So what did you do today [MENTION=17457]Repacked[/MENTION] ; and what will tomorrow look like?
 
White_Lie said:
So what did you do today @Repacked ; and what will tomorrow look like?
Click to expand...

As an example today was:

S/S = Super set, ds = drop set, W/u = warm up, Wk = working sets

Pecs:
Incline DBBP
W/u: 20, 12,6
Wk: 12,9,9,ds6, ds7, ds14

Smith Incline BP S/S Cable crossovers:
17/15, 15/12, 12/12, 6

Seated chest press:
12,11,10,11, ds7

Decline DBBP:
8, 8, 7, ds5

Tris:
Skullcrushers (EZ bar) D/S

W/u: 20, 12, 8
Wk: 13, ds10, 9, ds6, 9, ds5

Pushdowns (EZ bar)
9, 10, 14, ds12

Bis: (DS)
W/u: 16
Wk: 14, ds12, 12, ds10, 14, ds12

Standing isolation curls/Arnold curls
15, 15, 15, 15

Traps:
1 arm cable shrugs:
15, 15, 15, 12

There was a bit of trying to find the right weight etc given the change in exercise order. Some reps a little higher than they will be next week.


Tomorrow I'll sort out tomorrow...

* in b4 'wut!? no BBBP?!?' Not today...
 
Last edited:
Right, back to the gym today. Had a week off and abused my privileges to the maximum. Ate a banana cake, 2.5l of ice cream, pizza, the annual Mcdonalds meal, plenty of beers...then a few more... and just generally ate whatever my tastebuds fancied and didn't count a thing. Reckon I put on a bit but it was great. Protein was kept reasonably high.

Back to a more stringent diet today. After trying a new split for a cople of weeks I have abandoned it. Workouts were still taking me 2 hrs minimum and it was just knackering. I'm going back to a 5 day bro split. Today was legs which will be the longest of the lot, and although volume will go up a little over the next couple of weeks I was done in 75 mins including calves. I reckon an hour for the other muscle groups should be about right. 5 days straight might be a bit of a pain in the ass but I reckon the reduced duration should more than offset that.
 
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