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  1. #1
    Crikey, its a 30 foot ape! Kong's Avatar
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    Hybrid Routine Critique

    Here's an outline of the next routine i plan to use. It's a similar structure to BGB with some ME/DE work on the main lifts. Let me know what you think and any idea's for changes would be welcome. Been following HCT-12 for a few months and wanting to switch to something with higher volume for a while. Thanks guys!

    Monday - Horizontal Upper

    Week 1 ME Bench / Week 2 DE Bench
    DB Bench - 2 sets of 5-8
    Flyes - 2 sets of 9-12
    Prone Row - 2 sets of 5-8
    Face Pull - 2 sets of 9-12
    CG Bench - 2 sets of 5-8
    Pushdowns - 2 sets of 9-12


    Day 2 - Lower Squat Focus

    Week 1 DE Squat / Week 2 ME Squat
    Leg Press - 2 sets of 5-8
    Unilateral Leg Extensions - 2 sets of 9-12
    Calf Press - 2 sets of 5-8
    Seated Calves - 2 sets 9-12
    Conditioning or HIIT


    Day 3 - Vertical Upper

    Pullups - 2 sets of 5-8
    Close Grip Pulldowns - 2 sets of 9-12
    Week 1 ME Overhead Press / Week 2 Hang Clean & Press - 2 sets of 5-8
    Seated Laterals - 2 sets of 9-12
    Shrugs - 2 sets of 5-8
    Strict BB Curls - 2 sets of 5-8
    DB Preacher Curls - 2 sets of 9-12


    Day 4 - Lower Deadlift Focus

    Week 1 DE Deadlift / Week 2 ME Deadlift
    SLDL - 2 sets of 5-8
    Unilateral Leg Curls - 2 sets of 9-12
    Leg Raises - 2 sets of 5-8
    Wood Choppers - 2 sets of 9-12
    Conditioning or HIIT
    Last edited by Kong; 05-24-2013 at 03:16 PM.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
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