Dual-factor Bodybuilding routine for Intermediate and Advanced lifters

[bdub22]

Without work i bet u would be depressed. Work for me is so rewarding and the social aspect is great. I have a ball at work itd like a constant comedy show everybody hanging shit on each other (i work in construction)

On a side note u are correct lol it would be great

I work construction to. Im a welder and i like my job but in the summer fuck it sucks lol

 

[Niner-ks]

Some questions. today I have workout A (front squats, etc...) and I also do crossfit 5x/wk and our Wod today was 21, 15, 9 thrusters and 100, 50, 25 DU'S. Can I skip the front squats today or just drop down from 85%. Doubt I can handle that today as my quads are blasted from burpee box jumps yesterday as well.

 

[bdub22]

Some questions. today I have workout A (front squats, etc...) and I also do crossfit 5x/wk and our Wod today was 21, 15, 9 thrusters and 100, 50, 25 DU'S. Can I skip the front squats today or just drop down from 85%. Doubt I can handle that today as my quads are blasted from burpee box jumps yesterday as well.

Bro if it were me i would pick one or the other. I wouldn't do both you will probably get better results just sticking with one program

 

[weighted chinup]

Some questions. today I have workout A (front squats, etc...) and I also do crossfit 5x/wk and our Wod today was 21, 15, 9 thrusters and 100, 50, 25 DU'S. Can I skip the front squats today or just drop down from 85%. Doubt I can handle that today as my quads are blasted from burpee box jumps yesterday as well.

You will need to implement some form of auto-regulation on your weight training to allow you to train for both activities (cf and bb'ing) at the same time. Implementing auto-regulation will be a necessity for you because intense weight training like this that uses strict percentages done alongside CF workouts will be an absurd level of brutality for a human to endure.

I can help you implement something like this if you want, I would think maybe we can switch periodization techniques for you from DUP to something that has auto-regulation built in like flexible NLP. Much easier than trying to switch things up with the DUP template imo.

 

[Niner-ks]

You will need to implement some form of auto-regulation on your weight training to allow you to train for both activities (cf and bb'ing) at the same time. Implementing auto-regulation will be a necessity for you because intense weight training like this that uses strict percentages done alongside CF workouts will be an absurd level of brutality for a human to endure.

I can help you implement something like this if you want, I would think maybe we can switch periodization techniques for you from DUP to something that has auto-regulation built in like flexible NLP. Much easier than trying to switch things up with the DUP template imo.

That would be amazing if you could help me out. I'm not willing to stop doing either, I have the will and drive to accomplish both and modifying them sounds perfect. Let me know what you need.

 

[weighted chinup]

That would be amazing if you could help me out. I'm not willing to stop doing either, I have the will and drive to accomplish both and modifying them sounds perfect. Let me know what you need.

I want to use the same layout for workouts but instead of DUP use the same or similar intensities and volume requirements but periodize it with flexible non-linear periodization.

You would simply decide what intensity you want to use based on what you feel you are capable of that particular day. If you have a CF WOD that requires you to do a lot of cleans or complexes that tire your legs and you have to front squat that day, you can decide, okay I'm going to do a 3x10 day today instead of 85%.

The only concern is that even the 3x10 day is hard as fuck despite being a lighter weight because all those sets are basically RPE-9, 1 rep short of failure / heavy grindage. I'm thinking of adding a couple more intensities for you to choose from that are similar to what I have here that are probably closer to RPE-8 so you have more options for the days you feel you will be really bogged down with CF.

I'll try and come up with something. I should state it's possible to make something that sounds good on paper with everything done properly but still turn out to be sub-par in practice. So what I come up for you based on trying to be compatible with your other athletic endeavors will be experimental.

 

[Niner-ks]

I want to use the same layout for workouts but instead of DUP use the same or similar intensities and volume requirements but periodize it with flexible non-linear periodization.

You would simply decide what intensity you want to use based on what you feel you are capable of that particular day. If you have a CF WOD that requires you to do a lot of cleans or complexes that tire your legs and you have to front squat that day, you can decide, okay I'm going to do a 3x10 day today instead of 85%.

The only concern is that even the 3x10 day is hard as fuck despite being a lighter weight because all those sets are basically RPE-9, 1 rep short of failure / heavy grindage. I'm thinking of adding a couple more intensities for you to choose from that are similar to what I have here that are probably closer to RPE-8 so you have more options for the days you feel you will be really bogged down with CF.

I'll try and come up with something. I should state it's possible to make something that sounds good on paper with everything done properly but still turn out to be sub-par in practice. So what I come up for you based on trying to be compatible with your other athletic endeavors will be experimental.

Well that sounds awesome. I'm willing to be your Guinea pig and I'll do whatever you come up with. I'm going to try the 85% tonight to see how I fare. I csn usually handle the bench and other movements but we work legs so much at crossfit already.

 

[Niner-ks]

So I did it, front squats were not fun but everything else was relatively easyish all things considered. I really focused on form for bench and front squats. My squat depth is really low and my ankle mobility is really good almost to a detriment and that makes fronts harder imho. I really work on my lat and elbow mobility so keeping the weight racked on my shoulders isn't difficult. 3 days down! Tomorrow's Wod looks fucking brutal so that shoukd be fun.

 

[Niner-ks]

Week 2 began tonight. Last week went well. Adjusting to the volume. I did all 6 days last week. Needed that test day!

 

[kap73]

Week 2 began tonight. Last week went well. Adjusting to the volume. I did all 6 days last week. Needed that test day!

Hope it goes well mate

 

[Niner-ks]

We did 5x1 @87.5% and 5x1 @ 92.5 back squat today and also 15 hang cleans and 15 squat cleans @ 75% so I'm going to skip front skwats today, lol.

 

[gr8whitetrukker]

Experimenting a little

Took out my straight sets for chest&back. Now:

Dumbbell flys
Preexhaust
Flat/incline dumbbell/barbell
2 sets(supersets)


Barbell pullovers
Preexhaust
Dumbbell rows/barbell rows
2 sets (supersets)

Performed daily just as before
Hoping to introduce new stress

 

[u2pride]

This is a bodybuilding routine for intermediate and advanced lifters whose primary goals are aesthetics and hypertrophy.

Routine is 6 days a week with 1 rest day.

About this program:

(1) This program is not a traditional bodypart split. We are structuring our workouts around movements. You will look forward to each of your sessions because they will likely all involve a muscle or at least movement you enjoy training. This will play a huge role in your success.

(2) Frequency is high. Almost every muscle is being worked every day and all your lifts are going to be hit 3x a week. You will make dramatic improvements in your main lifts as well as see fantastic size gains and growth from the increased frequency (muscle protein synthesis will stay high throughout the week).

(3) This routine is dual factor. Most bodybuilding routines are absurdly simple to the point where you are training and recovering, training and recovering, etc. This is not viable for intermediate and advanced lifters. We incorporate another variable, fatigue (dual factor approach) so you can make optimal progress.

(4) This routine will make use of scheduled deloads as another measure to manage fatigue from the workload.

(5) Daily undulating periodization is used for this program as a periodization technique. You will be changing intensity and volume requirements for each workout every day a session is repeated during the week. The changes will be wave like. This is ideal for intermediate and advanced lifters since progress is not always made in a linear fashion past a certain point.

(6) Daily and weekly volume requirements for each lift was designed using prilepins chart.

Recommended Exercise Selection:
Front Squat, Romanian Deadlift, Weighted Chinup, Weighted Dips, Incline Barbell Bench, Weighted Pullup

Accessory and isolation movements:
rear delt fly or reverse flies, prone y-raises (just use a very tiny amount of weight for these), tricep pressdown, dumbbell lateral raise, seated row, leg ext, leg curl, bicep curls, scap push ups

No failure.

This routine as mentioned earlier is intended primarily for hypertrophy but I always intend to strike a good balance between hypertrophy and performance and I feel this lift selection addresses both amicably with more emphasis towards aesthetics.

Routine is 6 days a week with 1 rest day in a week. You can have a rest day at the end of the week on Sunday or you can take your rest during the week whenever you feel like it if you wish.

Day 1:
Front Squat @ 80% 1RM 3x8
Weighted Dips @ 80% 1RM 3x8
Weighted Chinup @ 80% 1RM 3x8

Leg extensions 3x10, Tricep pressdown 3x15, Lying Cable Curl 3x10, Reverse flies 3x15

Day 2:
Incline Barbell Bench @ 80% 1RM 3x8
Weighted Pullups @ 80% 1RM 3x8
Romanian Deadlift @ 80% 1RM 3x8

Leg curl 3x10, Seated Row 3x6, Dumbbell Lateral Raise 3x25, Prone y-raises

Day 3:
Front Squat @ 85% 1RM 3x5
Weighted Dips @ 85% 1RM 3x5
Weighted Chinup @ 85% 1RM 3x5

Leg extensions 3x10, Tricep pressdown 3x15, Lying Cable Curl 3x10, Reverse flies 3x15

Day 4:
Incline Barbell Bench @ 85% 1RM 3x5
Weighted Pullups @ 85% 1RM 3x5
Romanian Deadlift @ 85% 1RM 3x5

Leg curl 3x10, Seated Row 3x6, Dumbbell Lateral Raise 3x25, Prone y-raises

Day 5:
Front Squat @ 75% 1RM 3x10
Weighted Dips @ 75% 1RM 3x10
Weighted Chinup @ 75% 1RM 3x10

Leg extensions 3x10, Tricep pressdown 3x15, Lying Cable Curl 3x10, Reverse flies 3x15

Day 6:
Incline Barbell Bench @ 75% 1RM 3x10
Weighted Pullups @ 75% 1RM 3x10
Romanian Deadlift @ 75% 1RM 3x10

Leg curl 3x10, Seated Row 3x6, Dumbbell Lateral Raise 3x25, Prone y-raises

Progression:

Attempt to add either weight or an additional rep(s) every week for each movement at each intensity.

Deloading:

Every 3-4 weeks

either take a week off from the gym

or alternatively

go to the gym but only perform the first set for each of your lifts. Don't attempt to increase poundage's or volume.

Time off is far more effective at dissipating fatigue but I only include the second option because many lifters refuse to take any time off from the gym.

You WILL need a deload at some point.To put it into perspective, in a whole week you are doing about 70 total reps for EACH of your main movements with intensity undulating around 75-85%, with each movement being trained 3x in a single week.

Don't let this put you off, this routine is periodized and designed to be sustainable, but one of the methods used is the scheduled deload.

Thanks for reading.
WC

Wc, great reading!

a question: is it possible to plan this routine for 4 days/week?

 

[deepsouthiron]

@weighted chinup first off your the man for this ...so kudos to you for that. I want to do this as I have been running ph3 for awhile and love it but this seems better regulated.

I have a few questions however. I want to stay with a big3 approach but definitely don't mind swapping front squats for back squats so that's not a problem. I saw you subbed flat already for weighted dips so that takes care of that. My main question is conventional deads which I want to keep. Can I sub them for the RDL and if so would you recommend the same percentage and reps for standard deads? How would that look CNS wise?

 

[weighted chinup]

My main question is conventional deads which I want to keep. Can I sub them for the RDL and if so would you recommend the same percentage and reps for standard deads? How would that look CNS wise?

I would ask the guys in the powerlifting thread how to program the conventional deadlift. It's something I can't really help with because programming the deadlift is a pain in the ass in the first place, and I have no experience with it. They can help you find a way to add it so it's compatible with the rest of the routine no problem though.

 

[weighted chinup]

Wc, great reading!

a question: is it possible to plan this routine for 4 days/week?

You can simply do days 1 , 2 , 3 ,4 in a single week, and then the next week continue with day 5, 6, 1, 2 etc.

Weekly volume will be lower and you have more rest days so you can go longer without deloading.

 

[weighted chinup]

Experimenting a little

Took out my straight sets for chest&back. Now:

Dumbbell flys
Preexhaust
Flat/incline dumbbell/barbell
2 sets(supersets)


Barbell pullovers
Preexhaust
Dumbbell rows/barbell rows
2 sets (supersets)

Performed daily just as before
Hoping to introduce new stress

I find it interesting you pre-exhaust with those movements. Especially the pull-overs before rowing.

Have you tried pre-exhausting your bench movements with something like a hammer strength press instead of flys and instead doing the flys supersetted with incline?

Example
Preexhaust: Hammer Strength Press 3x8
Main movement: Incline Dumbbell Press supersetted with Incline Dumbbell Flys (2 rounds)

Preexhaust: Rope Pullovers supersetted with Seated Row (3 rounds)
Main Movement: Barbell Rows OR Dumbbell Rows (paused and explosive)

 

[gr8whitetrukker]

I find it interesting you pre-exhaust with those movements. Especially the pull-overs before rowing.

Have you tried pre-exhausting your bench movements with something like a hammer strength press instead of flys and instead doing the flys supersetted with incline?

Example
Preexhaust: Hammer Strength Press 3x8
Main movement: Incline Dumbbell Press supersetted with Incline Dumbbell Flys (2 rounds)

Preexhaust: Rope Pullovers supersetted with Seated Row (3 rounds)
Main Movement: Barbell Rows OR Dumbbell Rows (paused and explosive)

The iso pre exhaust temporarily weakens the much larger chest muscle in say a incline or flat press. That way when you go directly in to your compound movement your working with half a deck. Allowing much more stress to be put on the larger muscle group. Leaving the arms&shoulders temporarily stronger.

 

[weighted chinup]

The iso pre exhaust temporarily weakens the much larger chest muscle in say a incline or flat press. That way when you go directly in to your compound movement your working with half a deck. Allowing much more stress to be put on the larger muscle group. Leaving the arms&shoulders temporarily stronger.

Oh I know, it's the lift selection though. I think the flys would work better supersetted with the incline (this is a popular superset actually) and a good way to pre-exhaust here would simply be a few sets on a machine press variant just to get a pump and decent contraction.

I think you get a better effect if you were to pre-exhaust your benching with a machine press variant of some kind and pre-exhaust your pulling with something that will do a good job of isolating your lats and middle back separately before you row (cable row + pullover superset followed by straight sets of explosive rowing).

Just my experience with these methods.

 

[gr8whitetrukker]

I just want my chest weak before i press. I dont necessarily want fatigue in the tris& shoulders too. So far 2 supersets is what im doing. So sore the day after

Also i used to be a big advocate of HD training way back in my late teens early twenties. Natural then. One of Mentzers recomendations was nautilus pullover superset with palms up pulldown. Its just how i always done it. The old school barbell pullover is nice too. Not alot of ppl do them any more