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Thread: Best Bodybuilding Routine

  1. #26
    Senior Member brihead301's Avatar
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    I designed my own strength/bodybuilding program, and it has been working very well for me. It is based on a 3-day per week schedule, one heavy squat, one heavy bench, and one heavy deadlift day. It is full-body as well. Here it is:

    Monday: Heavy Bench day

    Power Cleans - 5 ramping sets of 3
    Flat Barbell bench - 5 ramping sets of 5
    Squat - 4 ramping sets of 10
    chin-ups/pull-ups - 2 x 10

    Wednesday: Heavy Deadlift day

    Deadlift - work up to one single heavy set of 5
    Overhead press - 5 ramping sets of 5
    Front squat - 5 ramping sets of 5

    Friday - Heavy squat day

    squat - 5 ramping sets of 5
    DB bench - 5 ramping sets of 10
    BB rows - 5 ramping sets of 5
    weighted chin-ups/pull-ups - 3 x 5

    For cardio, I have been taking MMA classes 2 - 3 days per week. Some days I have MMA right after I go to the gym, otherwise I run like 2 miles on the eliptical.

    Basically just keep trying to increase the weight as often as possible. Pretty simple, full-body routine, and it has been working very well for me.
    How to Find Your Dream Job
    My personal blog/website dedicated to giving answers on the age old question - how to escape the "rat race". I now play guitar for a living!

  2. #27
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    I like that, but how do you go heavy on both rows and weighted pullups back to back? You must be in very good condition, either one of those if I go heavy they wipe my back out.

  3. #28
    Senior Member brihead301's Avatar
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    I don't think that pull-ups are that hard. I basically do the exercises in order of what I think is hardest (first) to the easiest (last).

    I guess by doing SS and following it with the texas method, I got used to doing lots of heavy compounds right in a row. I don't even really feel tired or worn out until after I'm done my workout.

    Oh ya, plus I superset (with rest) the two sometimes.

    Like I'll do

    set 1 rows
    set 2 rows
    set 3 rows
    set 1 pull-ups
    set 4 rows
    set 2 pull-ups
    set 5 rows
    set 5 pull-ups

    Then I go home happy that I'm done with that
    Last edited by brihead301; 04-29-2009 at 08:44 AM.
    How to Find Your Dream Job
    My personal blog/website dedicated to giving answers on the age old question - how to escape the "rat race". I now play guitar for a living!

  4. #29
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    well nice bro, I like the look of that format

    I've always been good at pullups cause of strength:weight ratio, but I still do find them extremely taxing if I push the weights.

  5. #30
    Moderator joey54's Avatar
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    That looks pretty good.

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