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View Full Version : Bastardised PL-esque routine for Mass



brickt.
02-22-2006, 09:36 PM
I'm really getting interested in PL/WS type training, but, let's face it, I'm a narcissist, and muscle mass comes first.

So, I've decided to try to put PL type routine together, with a significant emphasis on hypertrophy.

Mon: Max Effort Bench
Flat BB Press - Work up to max sets of 3
OH DB Extension - 3-4 x 8-10
BO BB Rows - 3-4 x 8-10
BO DB Raise - 3 x 8-10
ABS - 3 x 8-10

Tues: Dynamic Effort Squat
ATG Squats - 8 x 3, working on speed and form
Front Squat - 4 x 6-8
GoodMorns - 4 x 6-8
Rack Pulls - 4 x 6-8

Wed: Dynamic Effort Bench
Flat BB Press - 8 x 3, working on speed and form
Incline DB Press - 4 x 6-8
Pullups/downs - 4 x 6-8
Arnold Press - 4 x 6-8
Abs - 3 x 8-10

Fri: Max Effort Squats
ATG Squats- Work up to max sets of 3
Leg Press - 3-4 x 8-12
Romanian DL - 3-4 x 8-12
Hyperextention - 3-4 x 8-12

Every 3 weeks the ME's will be switch to a new exercise, and rep ranges may change for the other stuff.

Ok, does this routine seem sound? Are there any serious errors? Or, have I completely lost my mind and ****ed the whole thing up?

Thanks for any replies

Sensei
02-23-2006, 06:42 AM
Looks good to me. The only criticisms I have would be that:

*your DE SQ day looks like a total bear - if I worked all of those exercises hard, I would pretty much be done for the week. You might do leg curls or ab work instead of one of those exercises.

*If I had three workouts in a row like that, I can pretty much guarantee that Wednesday's session would be absolutely pathetic.

*Leg Press???? Seriously...

KevinStarke
02-23-2006, 08:48 AM
I would seperate the workouts 3 days in a row like that would burn me out real fast and I consider myself to have some decent muscle endurance.

brickt.
02-23-2006, 03:04 PM
1) I'll look into changes some of the excercises in the DE Squat day.
2) I apparently fkd up, and it hsould be Mon, Tuesday, Off, Thurs, Fri
3) Leg Press - haha, you can tell I'm a bb'er, would lunges be better?

So, keeping the Bench days the same, are these squat days any better?

Tues: Dynamic Effort Squat
ATG Squats - 8 x 3, working on speed and form
Front Squat - 4 x 6-8
RDL- 4 x 6-8
Rack Pulls - 4 x 6-8

Fri: Max Effort Squats
ATG Squats- Work up to max sets of 3
Some Unilateral Leg Exercise - 3-4 x 8-12
Leg Curl - 3-4 x 8-12
Hyperextention - 3-4 x 8-12

brickt.
02-23-2006, 04:33 PM
Following this - http://elitefts.com/documents/template.htm - I've redone most of it. Any new critiques from men stronger than I?

Mon: DE Bench
Flat BB Press - 8 x 3, working on speed and form
Rack Lockouts - 4 x 6-8
Arnold Press - 4 x 6-8
BB Rows - 4 x 6-8
Abs - 3 x 8-10

Tues: ME Squat
ATG Squats - Work up to max sets of 3
Leg Curls - 3-4 x 8-12
GoodMorn - 3-4 x 8-12
Curls - 3-4 x 8-12

Thurs: ME Bench
Flat BB Press - Work up to max sets of 3
OH DB Extension - 3-4 x 8-12
BO DB Lat Raise - 3-4 x 8-12
Pull downs- 3-4 x 8-12
Abs - 3 x 8-10

Fri: DE Squat
ATG Squats - 8 x 3, working on speed and form
Walking Lunges - 4 x 6-8
RDL - 4 x 6-8
Weighted Hypers - 4 x 6-8 **(Would it be possible to do rack pulls?)**
Cable Curls - 4 x 6-8

Paul Stagg
02-23-2006, 04:50 PM
What's your goal?

brickt.
02-23-2006, 05:53 PM
Strength with significant hypertrophy, moreso than I would imagine from a standard PL routine.

Paul Stagg
02-23-2006, 06:51 PM
Are you training for a specific athletic performance? A PL meet? Football?

brickt.
02-23-2006, 08:08 PM
No, I'm just looking for a routine that utilises PL techniques with hypertrophy techniques. No specific reason other than to get big and strong ;)

Paul Stagg
02-24-2006, 08:17 AM
Give it a try, see how you do.

WillKuenzel
02-24-2006, 12:41 PM
Really, regardless of routine, its going to be your diet that'll give you the best growth. I've done specific powerlifting for strength and have put on quite a bit of weight and size doing just that. Hypertrophy is as much a focus on your diet as your training. You could end up doing this routine but losing weight if the calories and protein aren't there. Overall, it looks like a good layout but don't forget to eat.

brickt.
02-24-2006, 03:28 PM
Thanks Paul & HomeYield, I'll give you all updates.

brickt.
03-02-2006, 08:53 PM
Well this is the routine I've finally put together, I think it'll work fairly well for hypertrophy with significant strength gains. Anybody got an 0.2c on it?

Mon: ME UPPER
===============

Flat BB Press - working up to max sets of 3
Arnold Press - 4 x 6-8
BB Rows - 3 x 8-10
OH DB Extension - 3 x 8-10
BB Curl 3 x 8-10



Tu: DE LOWER
===============

Box Squat - 12 x 3, working on speed and form
ATG Squats - 4 x 6-8
Romanian DL - 4 x 6-8
Hyperextensions - 3 x 8-10
ABS - 3 x 8-12



Th: DE UPPER
===============

Flat BB Press - 12 x 3, working on speed and form
Rack Lockouts - 4 x 6-8
Military Press - 4 x 6-8
Pull Downs - 3 x 8-10
Cable Curl - 3 x 8-10



Fri: ME LOWER
===============

Box Squat - working up to max sets of 3
DB Lunges - 4 x 6-8
Rack Pulls - 4 x 6-8
Pullthroughs - 3 x 8-10
ABS - 3 x 8-10

Optimum08
03-02-2006, 09:12 PM
Instead of Romanian DL's why don't u try some GM's. I don't exactly know how effective they would be for hypertrophy, but even on my Westside i've been making some pretty good hypertrophy gains while lifting teh heavy weights. GM's are one of my fav assistance exercises.

brickt.
03-02-2006, 10:36 PM
I don't have the confidence as of yet to do HEAVY sets of GM's. I'll switch those two around periodically later on.

I'ma gonna switch the ME exercises every 2-3 weeks. As I'm only relative noobie to this type of stuff, I'm gonna only be using 2 exercises for upper and lower: Flat BB Press and Low Incline BB Press + Squats and Deadlifts.

A few months day the track I'm gonna chuck in Military Press or Hang Clean and PRess as a ME exercise.

f=ma
03-05-2006, 09:49 AM
just wanted to throw in that i do and enjoy an upper/lower routine.. but i think you have too many exercises... however, definitely give it a try and adjust as you need to if at all