Saturday 12 January 2013

New training programme post StrongLifts 5x5

Now that I've completed 12 weeks of StrongLifts 5x5 and have somewhat bulked up, I've decided to change my training programme so that I'm able to continuously challenge my body to workout harder and to see better results. This new programme serves to cut and define the body and will last for between 12-16 weeks. It can be tweaked along the way by increasing the weights and/or number of reps and/or sets. The choice is yours...

As for food, you'll need to watch your diet carefully. Remember, you are what you eat :-P

Here's my new training programme:- 

Day 1 
Chest
  1. Flat barbell chest press- Half pyramid- 60kg x 15, 65kg x 12, 70kg x 10, 75kg x 8, 80kg x 6
  2. Incline barbell chest press- Half pyramid- 50kg x 15, 55kg x 12, 60kg x 10, 65kg x 8, 70kg x 6
  3. Flat dumbbell chest press- Dropset- 4 sets x 12 x 2 (18kg & 14kg)
  4. Incline dumbbell chest press- Dropset- 4 sets x 12 x 2 (16kg & 12kg)
  5. Machine flye- Dropset- 4 sets x 12 x 2 (40lbs & 33lbs)
Bicep
  1. Barbell bicep curl- Half pyramid- 20kg x 15, 22.5kg x 12, 25kg x 10, 27.5kg x 8, 30kg x 6
  2. Incline dumbbell bicep curl + Incline hammer bicep curl- 4 sets x 12 (8kg & 6kg)
Day 2
Shoulder
  1. Overhead barbell press- Half pyramid- 40kg x 15, 42.5kg x 12, 45kg x 10, 47.5kg x 8, 50kg x 6
  2. Overhead dumbbell press  + Arnold’s dumbbell press- 4 sets x 12 (18kg & 14kg)
  3. Front barbell raise + Bendover dumbbell raise- 4 sets x 12 (25kg & 6kg)
  4. Upright barbell row + Dumbbell lateral raise- 4 sets x 12 (30kg & 8kg)
Legs
  1. Squats- Half pyramid- 70kg x 15, 75kg x 12, 80kg x 10, 85kg x 8, 90kg x 6
  2. Machine leg extension- Dropsets- 4 sets x 12 x 2 (45lbs & 40lbs)
  3. Seated calf extension- Dropsets- 4 sets x 12 x 2 (105kg & 95kg)
  4. Machine leg curl- Dropset- 4 sets x 12 x 2 (40lbs & 33lbs)
Day 3
Back
  1. Deadlift- Half pyramid- 60kg x 15, 70kg x 12, 80kg x 10, 90kg x 8, 100kg x 6
  2. Bendover barbell row + Bendover dumbbell row- 4 sets x 12 (50kg & 40lbs)
  3. Machine pulldown (open & closed grip)- 4 sets x 12 (40kg & 33kg)
  4. Machine seated back row- Dropsets- 4 sets x 12 x 2 (40kg & 33kg)
Tricep
  1. Barbell closed grip bench press- Half pyramid- 50kg x 15, 55kg x 12, 60kg x 10, 65kg x 8, 70kg x 6
  2. Overhead French tricep press- Dropsets- 4 sets x 12 x 2 (25kg & 20kg)
  3. Machine tricep extension- Dropsets- 4 sets x 12 x 2 (25kg & 20kg)

2 comments:

  1. Why did you ditch Stronglifts / 5x5? Not making anymore gains? I think 5x5 is much better than this routine; if you want to bulk / put on mass then do a power-bodybuilding routine - combining the best of strength & bodybuilding. For example:

    Workout A
    Squats 5x5
    squats 3x10 (back-off set - 15%/20% 5x5 set)
    Overhead Press 5x5
    Overhead Press 3x10 (back-off sets)
    Barbell Rows 5x5
    Barbell Rows 3x10 (back-off sets)
    Close Grip Bench Press 3x8
    Close Grip Bench Press 2x failure (back-off sets)
    Shrugs 3x8
    Barbell Curl 3x8
    Babell Curl 2x failure (back-off sets)

    Workout B
    Squats 5x5
    squats 3x10 (back-off set - 15%/20% 5x5 set)
    Bench Press 5x5
    Bench Press 3x10 (back-off sets)
    Deadlift 1x5
    Deadlift 3x10 (back-off sets)
    Close Grip Bench Press 3x8
    Close Grip Bench Press 2x failure (back-off sets)
    Barbell Rows 3x8 (-20% 5x5 sets)
    Barbell Curl 3x8
    Babell Curl 2x failure (back-off sets)

    Some of the strength sets maybe 3x5 depending on weight - but this is a classic strength / bodybuilding routine. You'll definitely bulk up with this. Same as Stronglifts - 3x week.

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    Replies
    1. Hey man,

      Thanks for your comment. Appreciate it.

      I ditched 5x5 after 12 weeks as I was getting bored plus my knees and lower back were in pain. Maybe it was my form. Maybe I wasn't resting enough.

      I constantly change my workout program and will certainly give your suggested program a shot.

      Thanks a lot!

      Cheers,
      FL


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