MurderHornet2020's picture
MurderHornet2020
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+ 4 Review my Training Protocol

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Hi Guys,

I have been reading/watching and listening to a ton of Bodybuilding information. I’m 33 and I really want to get on stage. In 6 months I have come a long way. I started this bodybuilding endeavor as a triathlete. So I had some muscle and excellent conditioning. Though when I started I was super lean like you would picture a triathlete would be. I just finished my first cycle test E and currently on PCT. My training cycle also just finished so I refreshed what I will be doing. First and foremost I know I need to take at least a few years to add lean mass. I’d like to hit the stage at 35 or 36 so now it’s just get big but not fat!! Here’s what I’m thinking for my training protocol.

Training 6 days a week (I’ll take an extra day for recovery as needed)

Two phases per week of pull, push, legs. Power 6-10 reps and a higher hypertrophy focused rep range 10-15 reps. Increasing the weight when I reach the top of my target rep range.

Cardio 6 x a week low intensity 30 minutes HR under 130.

Day One Pull Power
Deads x 4 Sets 6-10 Reps
Dumbbell Row x 4 Sets 6-10 Reps
Lat Pull Down x 3 Sets 6-10 Reps
Dumbbell Shrugs x 3 Sets 6-10 Reps
Barbell EZ Curl x 3 Sets 6-10 Reps

Day Two Push Power
Bench Press x 4 Sets 6-10 Reps
Cable Cross Over x 4 Sets 6-10 Reps
Side lateral Raise x 4 Sets 6-10 Reps
DB Rear Delt Raise x 3 Sets 6-10 Reps
Skulls x 3 Sets 6-10 Reps

Day Three Legs Power
Squats x 4 Sets 6-10 Reps
Hack squat x 3 Sets 6-10 Reps
Romen Deadlifts x 4 Sets 6-10 Reps
Smith Glute Bridge x 3 Sets 6-10 Reps
Donkey Calf Raise x 3 Sets 6-10 Reps

Day Four Pull Hypertrophy
T-Bar Row x 4 Sets 10-15 Reps
Hammer Lat Pull Down x 4 Sets 10-15 Reps
Cable Row x 3 Sets 10-15 Reps
Machine Shrugs x 3 Sets 10-15 Reps
Preacher Curl x 3 Sets 10-15 Reps

Day Five Push Hypertrophy
Barbell Shoulder Press x 4 Sets 10-15 Reps
Reverse Pec Fly x 3 Sets 10-15 Reps
Incline Bench x 4 Sets 10-15 Reps
Incline DB Fly x 3 Sets 10-15 Reps
Dips x 3 Sets 10-15 Reps

Day Six Legs Hypertrophy
Leg Press x 4 Sets 10-15 Reps
Leg Extension x 3 Sets 10-15 Reps
Lying Leg Curl x 4 Sets 10-15 Reps
Hip Abductor x 3 Sets 10-15 Reps
Seated Calf Raise x 3 Sets 10-15 Reps

wild4969's picture

Thanks. I've been needing a new regime. Recently lost muscle mass due to injury and trying to rebuild. I'm about 13 % body fat at 110 lbs, which is 10 - 15 lbs lighter than I'm used to. I'm going to adjust this and give it a try.

ibbanez's picture

Hey, I've been browsing and reading, and maybe I'm just over thinking this, but is the first exercise listed, Dead lift? Sorry, noob here, but interested in trying new routine.

Day One Pull Power
Deads x 4 Sets 6-10 Reps

Makwa's picture

Looks a little low on volume but everything is getting hit 2x/wk so that is good. Give it a shot for a month. You will know if it is working. Look through my profile, i have some example workouts focused on hypertrophy. This is a must read also.

https://www.eroids.com/forums/training-nutrition-diet/workout-exercise/m...

MurderHornet2020's picture

I seen that beast of a workout with the 10 minutes of calves my god some day! Thx for the input as always going to read through your info!

Makwa's picture

You don't have much direct arm work in your routine. I would add in at least another 5 sets or so on the days you are doing direct arm work.

MurderHornet2020's picture

So my arms just grow. Like idk what kind of freak genetics I have in them but I’d kill to have it in my chest and back. I purposely did this to try to rebalance my proportions.

TABMEISTER's picture

Nothing wrong with disproportionately large arms (:

MurderHornet2020's picture

Lmfao fair point!