How do my on Cycle Routine look?

[labado21]

..new routine is down below VVV

[labado21]

I'd really like some input on this, i know for a fact its not perfect and needs cleaning, this is my first cycle and i need a great plan to follow, as i want the most out of it

my goal is packing on alot of strength for my bench, squat, and deadlift, thus my reasoning for the 3x3 on those

the rest is for packing on dense and thick muscle vs puffy and big muscles

my biggest worry is that i may be over training my deltiods, but since i wont be natty while doing this i figured i'd be fine

[Armykid93]

You have 3 days where you hit shoulders with 2 of then being right next to each other, that's bad dude.

Also you definitely don't wanna be hitting squats more then twice in one week. I wouldn't do it more than once. If you are destroying your legs during your workout one day should be fine. Look up some of the other threads on here regarding splits and you will see. This is pretty jacked up in my opinion

[Smiley619]

I agree with army. This needs to be cleaned up to reap benefits. If your goal is to improve the major lifts (squat, dead, bench) and to add thick dense muscle why so many isolation exercises? Try something more basic like a 5x5 program and you can add ancillary exercises to that. And yes, you're def putting too much stress on your delts.

[labado21]

I agree with army. This needs to be cleaned up to reap benefits. If your goal is to improve the major lifts (squat, dead, bench) and to add thick dense muscle why so many isolation exercises? Try something more basic like a 5x5 program and you can add ancillary exercises to that. And yes, you're def putting too much stress on your delts.

thanks guys, when i get off work, i'll try to clean it up. and the only isolations im aware that i have are for delts, and chest flys for chest? Im trying to go for frequency vs total anihlation so i figured i could get away with 12 sets per bodypart every 3rd day?

[Smiley619]

If you want to improve your main lifts your focus should be on compound movements. All of your arm exercises are iso movements, along with the chest/back flys and delt raises. Are you trying build size and strength, or build size and definition?

[Armykid93]

Agree on you doing a 5x5 routine. Do some research on that. Its exactly what you are looking for.

[labado21]

If you want to improve your main lifts your focus should be on compound movements. All of your arm exercises are iso movements, along with the chest/back flys and delt raises. Are you trying build size and strength, or build size and definition?

I want alot of size and density, and well as to greatly improve my squat,dead, and bench.

[Smiley619]

Research the 5x5 training program. Also download mark rippitoes(spelling?) Starting strength e book. Great info in there about increasing size and strength

[labado21]

Research the 5x5 training program. Also download mark rippitoes(spelling?) Starting strength e book. Great info in there about increasing size and strength

I have done 5x5 in the past as a natty and enjoyed it alot. But i dont see how it could possibly be enough to reap maximum benefit on a cycle

[Armykid93]

5x5 is one of the most highly regarded routines for putting on size and strength. you can't go wrong using it. I think you will see phenomenal results while on cycle with it

[labado21]

Alrigt, how does this look.

Monday: Chest/Back
A Incline DB 5x6
B Bench Press 3x8
C Barbell Row 5x7
E Weighted Pullups 3x5

Tuesday: Legs
Deadlift 4x 3,3,3,1
Lunges 5x6
Calf Raises 4x15

Wednesday: Shoulder Press Day
DB Shoulder Press 3x5
DB Press 80lb Db's 1xMax Reps

Thursday: Chest/Back/Delts
A1 Incline Bench 4x6
A2 Weight Pullups 4x8
B DB Bench 4x6
C 1 arm BB Row 5x6
D1 Incline FLys 3x10
D2 DB Row 3x6
F1 Lat Raise 4x10
F2 Rear delt 4x10

Friday: Legs/Arms
A Squat 5x5
B Step ups 5x6
C SL Deadlift 2x12
D1 SkullCrushers 6x6
D2 Barbell Curl 6x6
E1 Pushdowns 4x10
E2 Reverse BB Curl 4x10
F Hammer Curl 2xfail

I dont feel that the shoulder press day will have any impact on my delts for the following day. its only 3x5 and a max rep set
I decided that i am more worried about packing on density and size and not so much about uping my big 3 lifts, because they will go up regardless once the cycle is done

[cj111]

I personally think you're doing to much, I couldn't have an intense workout consisting of that many exercises.
Monday legs, squat,super setcalve raise and leg extension,finish with lunges
Tuesday chest tris, flat bench, incline smith, db flys, 5 sets of dips to failure
Weds back bis, chin ups(whatever kind you want) , bent over barbell rows, deads, finish with one bicep exercise of your choice
Thurs shoulders, military press(smith or barbell), side laterals, rear delt whatever exercise you enjoy..supet set upright rows with shrugs,
take a day or two off..do it again.
This is just from my experience..i trained with a few friends of mine who did the back/chest whatever and it wasn't my thing, to long of a workout and was like 60% intensity. You will figure out what works for you...how long have you been lifting?

[copaaz]

You are leaving yourself no room for recover so you would be wrong when you say you don't feel the shoulder press day would impact a shoulder workout the following day. There is so much wrong with this program but the biggest issue I see is that you are going fry your CNS. You need a break ESPECIALLY after a big day like Chect/Back/shoulders. OMG!!

[labado21]

how long have you been lifting?

about 9 years total, and 6 years seriously. Ive always been a big frequency guy, i like to hit each bodypart twice a week, and i cant get to the gym on weekends for the next 4 months, so i cant plan a routine around all 7 days of the week

[cj111]

You started working out when you were 11 ?

[labado21]

You started working out when you were 11 ?

Yep, started in 7th grade.

and since ive been able to handle similar volume to this as a natty i figured i should be fine when taking good prohormones.

Its not like im obliterating the muscle groups every time i hit them. Thursday is only 11 sets for chest and 11 sets for back plus some delt work, thats not a whole lot. Friday is only 12 sets for legs. the arms will get crushed, but they dont put much stress on the CNS, and bi'stris recover faster than anything

monday is just 8 sets for chest and 8 for back
Tuesday is some heavy deadlifting followed by 5 sets of lunges and calf work
Wednesday is strictly shoulder pressing and only a total of 4 sets

[cj111]

If your not "obliterating" them everytime..as in having a good workout and pushing yourself.. I don't see a point in training at all then.
Why go to the gym to be mediocre? That's just my 2 cents, you can probably follow any routine you want at this point, if it doesn't work, try something different

[labado21]

If your not "obliterating" them everytime..as in having a good workout and pushing yourself.. I don't see a point in training at all then.
Why go to the gym to be mediocre? That's just my 2 cents, you can probably follow any routine you want at this point, if it doesn't work, try something different

Im pushing myself, im just not beating my muscle to a pulp, i'll be failing near my last rep of every lift and thats about it, i wont be doing forced reps, drop sets or any of those methods that are used for 1 day a week training

[cj111]

Well if I was you I would do a 5x5 anyday over the routine you have laid out, but hey at the end of the day, you decide what you do in the gym, no one else right

[labado21]

Well if I was you I would do a 5x5 anyday over the routine you have laid out, but hey at the end of the day, you decide what you do in the gym, no one else right

what 5x5 would you recommend, i've done stronglifts and my own version of 5x5. but neither of these would be anywhere near enough for being on a cycle. i recovered like an animal as a natty whilst doing both of those. my version looked like this

Monday:
Bench 5x5
Incline Flys 3x12
Squat 5x5
Barbell Row 5x5
Skull Crushers 4x8

Wednesday:
Shoulder Press 5x5
Deadlift 5x5
Pullups 5x5
Lateral raise 4x10
DB Curl 4x8

Friday:
Incline Bench 5x5
Chest flys 1xfail
Squat 5x5
Barbell Row 5x5
SL deadlift 2x15,fail
Pullups 2x 15,fail
DB Curl 3x10
Skullcrushers 3x10