workout split for 2 week cycle

[fanof]

also my plan is t do a 2 week cut and deload on training prior to the cycle...
then my cycle plan will be 2 weeks of heavy bulking on cycle, one week of maintainance during pct, then 3 weeks cutting... then and repeat 3 or 4 times
any comments on that set up?

also struggling to come up with a workout split for the 2 weeks on... i was thinking something like:
1. deadlifts and upper back (lats and rear delts)
2. squats and shoulders
3. upper back (rhombuses and rear delts) and abs
4. chest and HIIT cardio on the beach
5. biceps and deadlifts
6. triceps and squats
7. abs and 45 min low intensity cardio
9-14. repeat
2 weeks on: 2 hour workouts per day... focusing on compound movements and heavy weights (3-8 reps/set), except isolation for bis, tris (10-20reps/set) and abs (+- 25 reps/set)
what do you think??

[Sworder]

Looks pretty strange brother. But to each his own. How long have you been training? Why don't you like a standard push/pull/legs split? Considering you like compound exercises that should suit you. A lot of deadlifts, knee-highs or full range? Where did calves go? Also about the rep range, one's genetic build is going to differ from the next. Find what works best for you. I would try to hit each muscle group on a 4-5day rotation. You recovery should be a lot better on cycle. And since it's a 2 week cycle you want to hit everything as much as possible.

[fanof]

basically the way i did it was split upper body into 4 to allow lots of recovery time (which i see now is not necesary because recovery will be faster on cycle) and then aranged them by alternating between antagonizing groups:

so pulling (lats) down followed by pushing up (shoulders), then
pulling backward (rhomboids) followed by pushing forward (chest)
this also give a day between lats and rhomboids to allow biceps and fore arms to recover, as well as a day between shoulders and chest for tricep recovery.

then i spread legs out so could hit them more often (relying on the faster recovery of being on cycle) and hopefully blast through a plataue i am currently facing with legs

sorry forgot to mention calves because i hit them about every second workout for 3-5 sets almost religeously.

so what do you think of:
1. pull + abs + calves
2. push + hiit cardio
3. legs + calves
4. pull + abs + calves
5. push + hiit cardio
6. legs + calves
7. rest
8-14. repeat

[Sworder]

Looks a lot better! Think you are hitting each muscle group twice as much by doing it like that. My calves don't grow if I only hit them with 3-5 sets, noticed a lot better results doing 7-8 sets of heavy weight. Around 350lbs on the seated calf raised for a good 15er. Any more than 20 reps just builds lactic acid for me and doesn't fatigue the muscle as much. Find what works for you.

[fanof]

yeah makes a lot more sense. thanks for the help sworder!!

[OsO]

Iam thinking of starting a cycle of test and eq I need help out with a diet I've trained before but just stored for a long time I've gaind some weight I weigh 180 pounds now just started hiting the weights again but should I start a diet plan soon could any one give me some advice I know my appetite is going to go out the roof but will it be hard to main tain good size with out looking to heavy

[OsO]

I need all the advice guys help me out

[Sworder]

You probably shouldn't think about starting a cycle before you can maintain a healthy diet and training regimen. Start eating clean and working out and once you hit a plateau you should consider if you want to take it to the next level. I know a lot guys personally that just want to get in shape/muscular but have no desire for maintaining a diet/training schedule. It's a way of life and you won't see much benefits from running a cycle before you can master this.

Start by cutting some of that BF and try to get down to 10-12%. Eat clean around 2500cal/day and continue like that until you hit your target and your body will transform to reflect your diet/training. After that you can increase your calories to around 500-1000 above your maintenance. Focusing on protein and hit the weights hard!

[OsO]

Thanks a lot I love to hit the weights hard as well but Iam just so ready for a full commitment to that life style so 10% to 12% body fat is wise to maintain Iam just still thinking cuzz I've had a lot of time to think but if possible could you help me with a diet plan while taking the test and eq if so

[Sworder]

Diet plan on cycle is simple. Eat as much as you can from the best sources of carbs, protein and fats. Get around 300grams of protein.. 50/30/20 macro split should work fine...