PL/BB Combo Routine

**boondockSAINT** · 01-26-2005, 11:45 AM

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?

**Hypertrophy** · 01-26-2005, 12:56 PM

[QUOTE=Would there be any success towards achieving my goals of size and strength with a routine like this?[/QUOTE]
Yes~

**boondockSAINT** · 01-27-2005, 05:01 PM

Thanks. Anyone else support this or see room for adjustments?

**Hypertrophy** · 01-27-2005, 05:08 PM

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!

**boondockSAINT** · 01-27-2005, 07:18 PM

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.

**boondockSAINT** · 01-29-2005, 10:24 AM

Bump

**Hypertrophy** · 01-31-2005, 10:23 AM

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.