Dual-factor Bodybuilding routine for Intermediate and Advanced lifters

[gr8whitetrukker]

(Unplanned) Rest days seemed to set me back. Or at least keep me stagnant. I would some times give in to my inner pussy and grab that extra hour or two of sleep. Say forget the gym today, i earned it! Thinking rest is good. This program is designed to keep you fatigued. Some days on 10 rep day i would be so weak...it piss me off. The contractions felt like slivers in my fibers. Felt drawn out like a leaf in the fall breeze. Just waiting to die.

Push thru it

 

[DosEquis]

Just finished day 6........fuck.

 

[DosEquis]

Pressing the keys on this keyboard feels like reps atm.

 

[kap73]

Well i finally took the plunge, after a slack 2+ months in the gym at home. Ive left just a little in the tank just to progress into the program

This is how ive laid it out, only changeed incline for flat and pulldowns for rows




Day 4 done today and I must admit i really like, it laid out very well. Sore as fuck i wont lie. Got the missus doin it with me aswell. Once we build our new gym i will prob do a log.

Thanks for taking the time to create this program

 

[D-max]

It's just 3 lifts a day, and some accessory work.

Pfffffft.....easy stuff.[emoji6]

 

[kap73]

It's just 3 lifts a day, and some accessory work.

Pfffffft.....easy stuff.[emoji6]

On paper it does look just like that, but fuck i can tell its going to force me to dig deep week in week out

 

[kap73]

Day 5... Wow i fucking love it and wow im fucked lol i know its week 1 etc etc but fuck i love how these workouts are laid out. The last 3 exercises today with limited rest really got my blood pumping. Im lucky that i have my own gym so hogging equipment isnt a problem, so i figured i can do really light warm ups for the next exercise inbetween sets (accessory lifts only)

 

[u2pride]

Well i finally took the plunge, after a slack 2+ months in the gym at home. Ive left just a little in the tank just to progress into the program

This is how ive laid it out, only changeed incline for flat and pulldowns for rows
View attachment 49750

View attachment 49751

Day 4 done today and I must admit i really like, it laid out very well. Sore as fuck i wont lie. Got the missus doin it with me aswell. Once we build our new gym i will prob do a log.

Thanks for taking the time to create this program

Dumbbell lateral raise would be 3x25.

Question: how do you handle the rests?

 

[kap73]

Dumbbell lateral raise would be 3x25.

Question: how do you handle the rests?

Tonight i trained alone so rests are no longer than 45sec, i think i will use 90sec rest from now on for the 3 main lifts and 45sec for accessory lifts. In between leg ext sets i was doin sets of 10 real light on triceps just for a feel set. And i repeated that process for all the others as i progressed

 

[Xlgx]

Is there a 4-day week version of this program?

 

[Perrin Aybara]

Is there a 4-day week version of this program?

Check this out, him and Wunderpus came up with this for me. Four days a week and kinda similar.

Perrin Aybara's Journey to an Elite Powerlifting Total

 

[Xlgx]

Check this out, him and Wunderpus came up with this for me. Four days a week and kinda similar.

Perrin Aybara's Journey to an Elite Powerlifting Total

Thank you. Very helpful. You are one strong young mofo.

 

[Perrin Aybara]

Thank you. Very helpful. You are one strong young mofo.

You're welcome. I'm just on day two after work today, feeling excited about doing something different though.

 

[kap73]

Really enjoying these workouts, feel like a have a fresh leap in my motivation..i like how the first half of the workout you can pace yourself to keep your numbers good, then just smashing the accessory work to really pump that blood

 

[u2pride]

@weighted chinup, is it possible that I finish every workout in 45 minutes?

 

[gr8whitetrukker]

@weighted chinup, is it possible that I finish every workout in 45 minutes?

Ive never done it that quick
Im guessing your not choosing challenging poundages

 

[deepsouthiron]

I can do workout B faster than A but not In 45 minutes

The Workout A 75% day feels like it will never end

 

[weighted chinup]

@weighted chinup, is it possible that I finish every workout in 45 minutes?

More intensity.

Are all of your sets on your main lifts just a single rep short of failure (rpe9)? In other words, once you completed rep 8 on 3x8 day, would the next rep (which you obviously don't perform) be a failed rep or a big grinder? They should be, this will mean you will be needing to take adequate rest between sets. The accessory work alone will run you 20-30 minutes I believe. The main work can MAYBE get crushed in 45 minutes if you're on a role, but you're looking at least an hour if not longer.

 

[kap73]

@weighted chinup, is it possible that I finish every workout in 45 minutes?

The first week i was doin them in an hour just under but the only reason was because i left a bit in my tank with my %'s of 1RM so i could work into the program.. But i can tell in a week or 2 these times will blow out longer

 

[jaymaximus]

@weighted chinup, is it possible that I finish every workout in 45 minutes?

More roidZ. Dmaa. Caffiene.