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  1. #1
    luciuswillson is offline Junior Member
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    Nov 2013
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    stay with program or start new with new cycle

    This is the follow up from my post on the anabolic steroid forum. I have been running following program for about a year. Before that I followed a few different programs mostly from the bullshit program on bodybuilding.com. Anyways with me starting a 600 mg per week test E cycle my goals are to decrease bodyfat and increase lean mass. I like to below program but was thinking about fat-7. What would you suggest. Either way I will be doing 4-5 days a cardio 30-45 minutes.




    Day #1 - Upperbody (Strenght workout) *Explosive concentrics & 1-2 sec. holds on eccentrics.

    Flat or Incline Barbell Chest Press ? 2 to 3 sets - 3-5 reps
    Dumbell or Cable Flyes - 2 sets - 5-7 reps
    Wide Grip Front Lat Pulldowns - 2 sets - 4-6 reps
    Barbell Bent-over Rows or One arm Dumbell Rows ? 2 to 3 sets - 3-5 reps
    Machine side Lateral raises - 3 sets - 6-8 reps
    Rope Face Pulls - 2 sets - 6-8 reps
    EZ Barbell Curls - 2 sets - 3-5 reps
    Barbell Skull Crushers - 2 sets - 3-6 reps
    Dumbell or Barbell shrugs - 2 sets - 4-8 reps

    Day #2 - Lowerbody (Strenght workout) *Explosive concentrics & 1-2 sec. holds on eccentrics.

    Back or Barbell Front Squats ? 2 to 3 sets - 3-5 reps
    Leg Presses - 2 sets ? 4 to 8 reps
    Hack Squats - 2 sets - 3 to 5 reps
    Lying leg curls ? 2 sets ? 5 to 7 reps
    Barbell or Dumbell Stiff Legged Deadlifts - 2 sets ? 3 to 6 reps
    Standing calf-raises - 2 sets ? 5 reps
    Calf-raises in the Leg press machine - 2 sets ? 6 reps

    ** First two days try and perform 85-90% of your Rep max.

    Rest day (Wednesday)

    Day #3 ? Chest, Delts & Triceps (Hyperthrophy workout) * 3-4 sec. holds on eccentrics.
    (last set of the mentioned exercises seek failure)

    Flat, Incline or Decline Barbell Bench Press ? 3 sets - 4 to 8 reps ***Seek failure on last set
    Flat, Incline or Decline Dumbell or Cable Flyes - 2 sets - 8 to 15 reps
    Cable Crossovers or Peck Deck Machine - 2 sets ? 10 to 15 reps
    Smith Machine Shoulder Press or Dumbell Shoulder Press ? 3 sets ? 5 to 10 reps
    Dumbell side-laterals GIANT sets - 3 triple drop sets each set, 10 reps each
    Rope or Cable Pushdowns - 2 sets ? 10 to 15 reps
    Flat or Incline Barbell Skull Crushers - 3 sets ? 6 to 10 reps

    Day #4 ? Back, Rear delts, Biceps & Traps (Hyperthrophy workout) * 3-4 sec. holds on eccentrics.
    (last set of the mentioned exercises seek failure)

    Barbell Bent-Over Rows or One arm Dumbell Rows ? 3 sets ? 5 to 10 reps *** Seek failure on last set, strip sets
    Underhand Wide Grip Pulldowns - 2 sets ? 8 to 10 reps
    Close Grip Cable Rows - 2 sets ? 8 to 12 reps
    Machine Pullovers - 2 sets - 8 to 12 reps
    Dumbell Bent-Over Rear Delt flyes - 3 sets superset w/ Reverse Peck-Deck Flyes ? 8 to 15 reps
    Dumbell Curls or some variation of it - 2 sets ? 6 to 12 reps
    Hammer Curls or Rope Hammer Curls - 2 sets ? 6 to 12 reps
    Dumbell or Barbell Shrugs - 2 sets ? 6 to 15 reps


    Day #5 ? Lowerbody (Hyperthrophy workout) * 3-4 sec. holds on eccentrics.
    (last set of the mentioned exercises seek failure)

    Barbell Squats (back or front) ? 10 to 15 reps - 3 sets *** Try and go to failure in the last set.
    Hack Squats ? 8 to 15 reps - 2 sets
    Dumbell Walking Lunges - 2 sets (about 30-40 steps)
    Leg extensions ? 10 to 25 reps - 2 sets
    Lying Leg Curls ? 10 to 25 reps ? 2 sets
    Standing leg curls ? 10 to 15 reps each leg - 1 set
    Seated Leg Curls ? 10 to 15 reps - 2 sets
    Stiff Legged Deadlifts or Sumo Deadlifts ? 8 to 15 reps - 2 sets
    Standing calf-raises ? 12 to 25 reps - 2 sets
    Seated calf-raises ? 12 to 25 reps - 1 set
    Calf-raises in the leg press machine ? 30 reps to failure ? 1 set

    Last 3 days seek about 70-75% of your Rep Max. Make use of drop sets whenever you feel like.

  2. #2
    swolehead's Avatar
    swolehead is offline Member
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    if you been doing it for a year yes change your workout

  3. #3
    600@50's Avatar
    600@50 is offline Knowledgeable Member
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    You should have changed it up a long time ago.

  4. #4
    luciuswillson is offline Junior Member
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    Nov 2013
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    You have any suggestions. I was thinking about fst-7. While still doing cardio 4-5x per week to maximize fat loss. Thanks.

  5. #5
    Flatus78 is offline Junior Member
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    Jun 2014
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    89
    Dear Luciuswillson

    What are describing sounds like PHAT by Layne Norton, what I am asking is, did you use PHAT as a template, and did you increase your strength and maybe also LBM?
    I am doing something similar, and I feel that I am getting a bit stronger(at least according to the weights that I am lifting), but I have only done it for about 5 weeks.
    Some feedback would be highly appreciated.

  6. #6
    luciuswillson is offline Junior Member
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    Nov 2013
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    I am pretty sure it close to the same. I got my PHAT program from Jon Otis Hollywood. I know my strength went way up and I leaned out. Now I must say that I have been on TRT at a 200mg per week dose for the last 9 months and feel I have gotten leaner in that time so I am sure the TRT has helped.

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