Dual-factor Bodybuilding routine for Intermediate and Advanced lifters

[Oregongearhead]

You cross arming it too?
Lil awkward at first but then youll love it and wonder why youd ever squat with the bar on your back again
I was watching a youtube of Svend front squatting 595 for 4 cross armed and was like...
If its good enough for that monsta its good enough for me

No , I use the rack position (elbows up). I did a couple sets each w/ 135 with both hand positions first, the rack seemed more natural ...

 

[TANGO.ECHO.KILO]

so @gr8whitetrukker ...
how long till we get you a log?

 

[gr8whitetrukker]

so @gr8whitetrukker ...
how long till we get you a log?

When you find one heavy enuff

 

[bdub22]

I have been wanting to do a split like this or a ppl split. But i feel like your not doing very much for each body part. But i guess hitting everything more than once a week is better.

 

[weighted chinup]

But i feel like your not doing very much for each body part.

Believe me, it's a lot of work. Most people who think they are doing more work than what is required from this routine aren't doing as much as they think, and I mean sets with real intensity, not warm-ups and all that ezy mode stuff.

In the context of a week, for just the main lifts alone (not including accessory work) this is the amount of work being performed relative to intensity:

(TOTAL) Weekly Volume for Each Lift:

Front Squat: 69 total reps with intensity ranging from 80%, 85%, 75%
Romanian Deadlift: 69 total reps with intensity ranging from 80%, 85%, 75%
Flat Barbell Bench: 69 total reps with intensity ranging from 80%, 85%, 75%
Incline Barbell Bench: 69 total reps with intensity ranging from 80%, 85%, 75%
Weighted Chinup: 69 total reps with intensity ranging from 80%, 85%, 75%
Weighted Pullup: 69 total reps with intensity ranging from 80%, 85%, 75%

That's an ass load of work.

 

[gr8whitetrukker]

I think if they use the actual 75, 80 and 85% of 1rpm as suggested in the program. They will soon realize what they are made of. I will personally promise that

 

[bdub22]

Believe me, it's a lot of work. Most people who think they are doing more work than what is required from this routine aren't doing as much as they think, and I mean sets with real intensity, not warm-ups and all that ezy mode stuff.

In the context of a week, for just the main lifts alone (not including accessory work) this is the amount of work being performed relative to intensity:

(TOTAL) Weekly Volume for Each Lift:

Front Squat: 69 total reps with intensity ranging from 80%, 85%, 75%
Romanian Deadlift: 69 total reps with intensity ranging from 80%, 85%, 75%
Flat Barbell Bench: 69 total reps with intensity ranging from 80%, 85%, 75%
Incline Barbell Bench: 69 total reps with intensity ranging from 80%, 85%, 75%
Weighted Chinup: 69 total reps with intensity ranging from 80%, 85%, 75%
Weighted Pullup: 69 total reps with intensity ranging from 80%, 85%, 75%

That's an ass load of work.

Ya ive been reading through this thread all day. Im gonna start it monday it seems like everyone is getting good results from it so it must work

 

[gr8whitetrukker]

Ya ive been reading through this thread all day. Im gonna start it monday it seems like everyone is getting good results from it so it must work

If you need the deload. I'd start it now. Before you start the new program. 4 weeks time when your ready for your first deload, you'll be aching for it. Get a notepad too. Keep track of your poundages

 

[gr8whitetrukker]

I'm excited to post my post cycle pic when the time comes. Only 4 weeks in now. Coming up on 270. I'm gonna smash my all time high of 284 with room to spare. I'm harder than I've ever been and stronger than I've ever been and the long esters haven't seeped in yet. This program is a game changer. That's how much I like it

 

[bdub22]

If you need the deload. I'd start it now. Before you start the new program. 4 weeks time when your ready for your first deload, you'll be aching for it. Get a notepad too. Keep track of your poundages

Will do. This is probably dumb question but how do you find out you percentage of 1rm? Ive never really done anything like that so im not sure how

 

[gr8whitetrukker]

Will do. This is probably dumb question but how do you find out you percentage of 1rm? Ive never really done anything like that so im not sure how

Find out your 1rpm and do the math of 75, 80 and 85 percent of it. That'll be your working weight

 

[Eman]

Will do. This is probably dumb question but how do you find out you percentage of 1rm? Ive never really done anything like that so im not sure how

There are lots of rep max calculator apps that have that function. They are handy, I can do everything from my phone that way.

 

[weighted chinup]

You can find a RM calculator on google.

I would recommend using a little bit less than what the calculator gives you at the start, this is a good idea for a number of reasons. First the calculations aren't always 100%, other factors might make it so your real max for that rep range can vary (SAID principle always applies).

Using slightly less will allow you to get in to the groove of the routine and once it picks up you will be adding weight no problem. This way you don't end up getting fucked by a weight too heavy at the start and fail to meet your total tonnage requirements.

 

[gr8whitetrukker]

When I fail at a certain rep count I'll break it down to 2's or 5's or whatever. Till I get my goal of 10 reps or whatever. As long as I got that down. Lol. I made sure fire 5 lb increments each and every week. Some times like last week, I went for 15 extra and failed. But I made damn sure I got all 15 reps with that weight

 

[bdub22]

Ok thank yall for the help. Im getting excited now haha. Especially reading through the thread. @gr8whitetrukker was kinda iffy about it at first it seemed now he loves it appareantly

 

[gr8whitetrukker]

Ok thank yall for the help. Im getting excited now haha. Especially reading through the thread. @gr8whitetrukker was kinda iffy about it at first it seemed now he loves it appareantly

Yeah I didn't buy it at first. Tried to poke holes in it. Gave it a honest shot and liked it. I wanted outta that bro split shit any way. Just didn't know which direction I wanted to take it.

 

[bdub22]

Yeah I didn't buy it at first. Tried to poke holes in it. Gave it a honest shot and liked it. I wanted outta that bro split shit any way. Just didn't know which direction I wanted to take it.

Same here ive been on the same split for awhile. Been wanting to change it up. Im ready to see how it works for me

 

[gr8whitetrukker]

Same here ive been on the same split for awhile. Been wanting to change it up. Im ready to see how it works for me

Too be fair I never actually used a program that DIDN'T work. The true test is how it works over time. Most programs neglect alot of really important principles. Addressing deload periods, strength adaptations, poor nonsensical assortment of exercise selection. Etc etc. This is a program that is designed to build strength with a twist toward hypertrophy. It is physically the hardest path to travel but the most rewarding payoff. As being BIG and STRONG is the ultimate package. Instead of being just pumped up. Most ppl are 1 or the other. But look at all the guys who are actually BIG and STRONG and tell me who isn't more impressive?

 

[Docd187123]

I have been wanting to do a split like this or a ppl split. But i feel like your not doing very much for each body part. But i guess hitting everything more than once a week is better.

You truly cannot begin to appreciate the amount of work WC has you doing or how hard it will be or how effective it will be until you do it. I'm not trying to put you down either but if you've never worked with Prilepin's chart and INOL you just don't have the tools to understand it visually by looking at the numbers. Trust me when I tell you it will be brutally obvious how much "less is more" here. And by that I mean less exercise selection but more overall taxing work. There aren't many ppl on here I've seen that have the tools to design a program like this but WC is one of the few. He's taken PLing and OLing training philosophies and adapted them to BBing training which is hella cool.

Give it an honest shot for 2-3months and come back and report your thoughts, although I have a feeling in less than a month you'll fall in love lol.

 

[gr8whitetrukker]

You truly cannot begin to appreciate the amount of work WC has you doing or how hard it will be or how effective it will be until you do it. I'm not trying to put you down either but if you've never worked with Prilepin's chart and INOL you just don't have the tools to understand it visually by looking at the numbers. Trust me when I tell you it will be brutally obvious how much "less is more" here. And by that I mean less exercise selection but more overall taxing work. There aren't many ppl on here I've seen that have the tools to design a program like this but WC is one of the few. He's taken PLing and OLing training philosophies and adapted them to BBing training which is hella cool.

Give it an honest shot for 2-3months and come back and report your thoughts, although I have a feeling in less than a month you'll fall in love lol.

^^^^
This. It's a very unique setup. Although the workout program can be changed considerably. It's the DFT principles that make the program. They can be applied in any number of ways. WC's setup is just a carefully crafted regimen. Very thought out