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Thread: Bodybuilding/Strength Hybrid Routine

  1. #1
    The King of Crash jtrink's Avatar
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    Bodybuilding/Strength Hybrid Routine

    In the process of trying to create a routine for a mix of size and strength training. I was thinking something a long the lines of this:

    Monday (chest/tris):
    Flat Bench - 1x5 1x5 1x5
    Peck Fly Machine - 1x10 1x10 1x10
    Incline DB Press - 1x10 1x10 1x10
    Skull Crushers - 1x8 1x8 1x8
    Dips -1x10 1x10 1x10
    Rope Pushdown - 1x10 1x10 1x10

    Tuesday (Back):
    Chin-up - 1x10 1x10 1x10
    Deadlift - 1x5 1x5 1x5
    Lat Pulldown - 1x10 1x10 1x10
    Barbell Row - 1x5 1x5 1x5
    Seated Cable Row - 1x10 1x10 1x10

    Wednesday (off)

    Thursday (Legs):
    Squat - 1x5 1x5 1x5
    Calf Raises - 1x20 1x20
    Leg Press - 1x10 1x10 1x10
    Leg Curls - 1x10 1x10 1x10

    Friday (Shoulders/Bi's)
    OH Press - 1x5 1x5 1x5
    Lat Raise - 1x10 1x10 1x10
    Rear Lat Raise - 1x10 1x10 1x10
    Barbell Curl - 1x10 1x10 1x10
    Preacher Curl - 1x10 1x10 1x10
    Hammer Curl - 1x10 1x10 1x10

    I'm still debating on whether I want to set up the lifts that are 1x5 sorta like Starting Strength i.e. doing a proper warm-up (given) and lifting the same weight for 3x5, then increasing weight 5-10 pounds a week depending on the lift. I enjoyed doing linear progression. Open for thoughts and comments!

    Background info: Was on starting strength for about 4-5 months, before that I was doing Bill Starr's 5x5. Current Maxes: Bench: 225 Squat: 275 DL: 325. I gained a bunch of weight on SS, but I'm looking for a change of pace and thought I would give a hybrid routine a try...
    Last edited by jtrink; 01-10-2010 at 06:50 PM.

  2. #2
    LuNa
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    Your setup is quite similar to 5/3/1 with the main lifts having their own day, but 5/3/1 has a proven method of progression. I would suggest having a look at that routine.

  3. #3
    Moderator joey54's Avatar
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    Switch either Monday and Tuesday or Thursday and Friday around.

  4. #4
    The King of Crash jtrink's Avatar
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    Quote Originally Posted by RvNijnatten View Post
    Your setup is quite similar to 5/3/1 with the main lifts having their own day, but 5/3/1 has a proven method of progression. I would suggest having a look at that routine.
    Hmm, I'll have to check that out...

  5. #5
    The King of Crash jtrink's Avatar
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    Quote Originally Posted by joey54 View Post
    Switch either Monday and Tuesday or Thursday and Friday around.
    Why should I switch them around?

  6. #6
    I drink your milkshake twm's Avatar
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    Quote Originally Posted by jtrink View Post
    Why should I switch them around?
    more rest between deads and squats, probably

  7. #7
    The King of Crash jtrink's Avatar
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    Quote Originally Posted by twm View Post
    more rest between deads and squats, probably
    Yea that makes sense. Didn't really think about that. When I was doing starting strength I was squatting 3 times a week and it didn't really bother my deadlift.

  8. #8
    Senior Member skinny99's Avatar
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    Don't you think deads should be first on Tuesday? Pure strength/compound lift first? Not bad other than that,looks like there might be a smidge to much tri work,every movement monday hits the tri's pretty hard.
    "The deadlift is more functional in that its very hard to imagine a more useful application of strength than picking heavy *h*t up off the ground" Rip

    Max 3x5 Goal 3x5 by 12/31/11 *1X5
    Bench (245) (275) 285x1x1 335
    Dead (385)* (445) 435x1x1 505
    Squat (320) (355) 355X1X1 405
    Squat (195) (275) 20 Reppers!
    (950) (1075) 1075 1245 Goals (Not including 20 reps)
    5'10" 288Lbs 02/01/2011 Goal Weight 230 On my way back from a Break!

  9. #9
    Moderator Off Road's Avatar
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    195 reps a week for those poor little biceps
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  10. #10
    Moderator joey54's Avatar
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    Quote Originally Posted by twm View Post
    more rest between deads and squats, probably
    That and to have more rest between the chest and shoulder day as well

  11. #11
    The King of Crash jtrink's Avatar
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    Quote Originally Posted by skinny99 View Post
    Don't you think deads should be first on Tuesday? Pure strength/compound lift first? Not bad other than that,looks like there might be a smidge to much tri work,every movement monday hits the tri's pretty hard.
    I was thinking that. Maybe just make dips weighted and drop the rope pushdown.

  12. #12
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    Look up Layne Norton's Power/Hypertrophy routine.

  13. #13
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    Quote Originally Posted by bfoley View Post
    Look up Layne Norton's Power/Hypertrophy routine.
    has anyone done this routine before?? what do you guys think about squating AND deadlifting on the same day??

  14. #14
    Senior Member Shemz's Avatar
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    I do deadlifts and squats on the same day ofcourse i can hardly sit down the days afterwards.

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