Finished 5X5, Finished HCT12, NEW ROUTINE?!

[NeverAgainSkiny]

Hello everybody New to the forum , Just left BB Cuz it sucks ass!!! =)

Height: 6'2
Weight: 225
BF - 15-16

Squat - 450x6
DL - 540x6
Bench - 320x6

Diet - 4750 cals
215 protein


Just finished a year with HCT 12 , Loved it!!
good and consistent size and strength gains.

Im getting kinda bored with the routine and wanting to change it up a bit for a little bit more hyperthrophy.

So I looked at PHAT by Layne and PHUL By brandon and Lyles Bulking,
and came up with this hybrid routine for my own needs
1 Day upper power 1 day lower power
1 Day upper hyper 1 day lower hyper

Days-
Sunday , Monday
Thursday , Friday



Upper Power

Military Press - 3x 5
Weighted Dips - 3x 6
Flat or Incline Bench - 3x 5
Weighted Pull-ups - 3x 6
One Handed Row - 3x 6

Lower Power

Squat - 3x 5
Deadlifts - 3x 5
Calves - 4x 8-12
Biceps - 4x 6
Abs - 4x 8-12



Upper Hypertrophy

Millitary Press - 4x 8-10
Dips - 4x 8-10
Flat or Incline Bench - 4x 8-10
Pull Ups - 4x 8-10
Cable Pully 4x - 8-10
Lying Rear Delt Raise - 4x 8-10


Lower Hypertrophy

Back or Front Squat - 4x 8-10
Deadlift - 4x 8-10
Calves - 4x 8-12
Biceps - 4x 8-10
Abs - 4x 8-12

 

[mbag012]

just do whaever you feel like man. westside barbell method can work if youre into powerlifting. 5/3/1 is apparently a great program. im doing push-pull at the moment and its great i love it. smolov is there if youre up for a challenge.

OR you can be a faggot and do a 5day bodypart split.

 

[NeverAgainSkiny]

I want to keep my Strength up and Increase hypertrophy, That why laynes PHAT and brandon PHUL are so appealing to me,
Just love the Idea of having Stength and Hypertrophy days, What do you think about the routine Iv written?
I always love hearing advice and other people opinions before starting a program

 

[mbag012]

i think the volume is a tad high on the hypertrophy days but your body will get used to it if you can stick to it long enough to adapt to it. if you do 10 reps on every set you are doing 240 reps in like 1 hour? in your strength days i would do more sets with less reps at 80-90%. i like your selection of exercises as well. just remember to do rehab work to properly recover.

 

[NeverAgainSkiny]

i think the volume is a tad high on the hypertrophy days but your body will get used to it if you can stick to it long enough to adapt to it. if you do 10 reps on every set you are doing 240 reps in like 1 hour? in your strength days i would do more sets with less reps at 80-90%. i like your selection of exercises as well. just remember to do rehab work to properly recover.

Yea your right Im thinking about doing 3 sets of 8 on the Hyper days for at least the first 4 weeks , to see how my body responds.

 

[Dial_tone]

Your protein is too low.

 

[NeverAgainSkiny]

Your protein is too low.

ok , note taken

What do you think about the Routine?

 

[Buildingup24]

Don't do high rep deadlifts, swap in RDL or something like that on lower body Hypertrophy day.

Also, if you go heavy bench on upper strength, do DB incline on upper hypertrophy.

It's looks fine- you may get bored since u lack variety in your exercise selection but if you can deal with that, I say go for it.
add more protein than 215g and drop some carbs or fat to compensate for the extra protein.

 

[NeverAgainSkiny]

Don't do high rep deadlifts, swap in RDL or something like that on lower body Hypertrophy day.

Also, if you go heavy bench on upper strength, do DB incline on upper hypertrophy.

It's looks fine- you may get bored since u lack variety in your exercise selection but if you can deal with that, I say go for it.
add more protein than 215g and drop some carbs or fat to compensate for the extra protein.

Thanks great advice !
About exercise selection , This is not set in stone -
Im thinking about switching up some every 12 weeks , cuz your right it get boring doing the same thing over and over