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Thread: Hybrid Routine Critique

  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!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  2. #2
    Administrator chris mason's Avatar
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    First, you note rep schemes but say one week will be ME and the next DE. What do you mean by that?

    There is nothing wrong with that routine per se. Give it a go and see what you think.

    I do have one question, what is your goal?


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  3. #3
    Crikey, its a 30 foot ape! Kong's Avatar
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    Sorry should have made it clearer. The first lift of the day will either be a Mex Effort lift or a Dynamic Effort lift alternating from week to week. The secondary lifts will be performed in the higher end of the written rep ranges when Dynamic work is performed and the lower end on ME days. My goal is a balance of strength and hypertrophy.
    Last edited by Kong; 05-24-2013 at 05:34 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!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  4. #4
    Administrator chris mason's Avatar
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    Quote Originally Posted by Kong View Post
    Sorry should have made it clearer. The first lift of the day will either be a Mex Effort lift or a Dynamic Effort lift alternating from week to week. The secondary lifts will be performed in the higher end of the written rep ranges when Dynamic work is performed and the lower end on ME days. My goal is a balance of strength and hypertrophy.
    Ok, so are you saying that on the below day if it is ME you would do, say, a ME floor press prior the exercises outlined?

    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


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  5. #5
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by chris mason View Post
    Ok, so are you saying that on the below day if it is ME you would do, say, a ME floor press prior the exercises outlined?

    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
    Yeah that's correct.
    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!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  6. #6
    Administrator chris mason's Avatar
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    Ok, well, I think the program looks reasonable overall, let's see how you do with it.


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