Anabolics
Search More Than 6,000,000 Posts
Results 1 to 8 of 8
  1. #1
    boondockSAINT's Avatar
    boondockSAINT is offline Associate Member
    Join Date
    Dec 2004
    Location
    USA
    Posts
    495

    PL/BB Combo Routine

    I'm not into competitive powerlifting or bodybuilding, but I'd like to look like a bodybuilder yet have the strength of a powerlifter (wouldn't we all). Anyway, I was wondering if a 5 weeks PL routine followed by a 5-week bodybuilding routine would work, and if so alternate every 5 weeks. Here is a SAMPLE of what I am talking about:

    PL 5-Weeks

    Day 1 - Legs
    Squat 5x5
    Stiff Legged Deadlifts 5x5

    Day 2 - Chest / Shoulders / Triceps
    Bench / Incline / Board - Triples to 1 RM failure
    Military Press - 5x4
    Close-Grip Bench - 5x4

    Day 3 - Back / Biceps / Traps
    Deadlifts 5x5
    Bent Over Rows - 5x5
    Shrugs - 5x10
    Barbell Curls - 5x5


    BB 5-Weeks

    Day 1 - Legs
    Squats - 4x12
    Leg Extensions - 3x15
    Hamstrinc Curls - 3x15

    Day 2 - Chest / Shoulders / Triceps
    Flat Bench - 4x10
    Incline Bench 3x10
    Military - 3x10
    Lateral Raises 3x12
    Reverse Bench - 4x10

    Day 3 - Back / Biceps / Traps
    Deadlifts 3x12
    TBar Rows - 4x10
    Upright Rows - 4x12
    Hammer Curls 4x10


    Would there be any success towards achieving my goals of size and strength with a routine like this?

  2. #2
    Hypertrophy's Avatar
    Hypertrophy is offline Senior Member
    Join Date
    Jun 2004
    Location
    Getting Fat
    Posts
    1,446
    [QUOTE=Would there be any success towards achieving my goals of size and strength with a routine like this?[/QUOTE]
    Yes~

  3. #3
    boondockSAINT's Avatar
    boondockSAINT is offline Associate Member
    Join Date
    Dec 2004
    Location
    USA
    Posts
    495
    Thanks. Anyone else support this or see room for adjustments?

  4. #4
    Hypertrophy's Avatar
    Hypertrophy is offline Senior Member
    Join Date
    Jun 2004
    Location
    Getting Fat
    Posts
    1,446
    Of course, I would do the BB split first. The volume will prepare your body for the more intense heavier workouts to follow. I prefer a little higher volume for the BB split, but I am a high volume fan (as of now). I like the PL split as three days per week, but don't like the BB split three days per week. Again, that's because I prefer higher volume and fatigue becomes a factor when doing more than 1 bodypart. Exercise selection looks solid. You basically are periodizing your workout between hypertrophy and strength, which I think is a very solid approach. I think you will get great results!

  5. #5
    boondockSAINT's Avatar
    boondockSAINT is offline Associate Member
    Join Date
    Dec 2004
    Location
    USA
    Posts
    495
    Thanks. Yeah that makes sense adding more days to the BB routine. I did a search under your name and came up with the following split:

    Chest
    Back
    Off
    Leg
    Shoulders
    Arms
    Off

    You recommended keeping it under 20 sets per bodypart, I'm probably going to target about 15 sets.

    Last noob question: Volume equals more sets per bodypart, or more weight with less reps? Thanks again.

  6. #6
    boondockSAINT's Avatar
    boondockSAINT is offline Associate Member
    Join Date
    Dec 2004
    Location
    USA
    Posts
    495
    Bump

  7. #7
    Hypertrophy's Avatar
    Hypertrophy is offline Senior Member
    Join Date
    Jun 2004
    Location
    Getting Fat
    Posts
    1,446
    I refer to volume as sets per bodypart. It can also mean total poundage, etc. 15 sets is good for the bodybuilding phase. I'd stick with the reps schemes you already mentioned above. The variation between the 10-12 rep scheme and 5 rep scheme should ellicit a good response.

  8. #8
    boondockSAINT's Avatar
    boondockSAINT is offline Associate Member
    Join Date
    Dec 2004
    Location
    USA
    Posts
    495
    Alright thanks man.

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •