Dual-factor Bodybuilding routine for Intermediate and Advanced lifters

[TANGO.ECHO.KILO]

I was thinking the same thing about recovery but. @weighted chinup, what do you think about running this program 4 days per week or 3 days like an A & B routine that alternate say M-W-F?

I think we are just lazy... I believe the whole premise is this program is designed for an advanced lifter on gear to break through plateaus and shock the body. You train the compound strength movements @ the intensity of a power athlete, with the frequency/volume of a bodybuilder seeking hypertrophy.

I think it would be extremely difficult and a great venture for anyone despite which direction you are coming from in your previous training. These workouts would take me fucking forever haha!

 

[weighted chinup]

I was thinking the same thing about recovery but. @weighted chinup, what do you think about running this program 4 days per week or 3 days like an A & B routine that alternate say M-W-F?

There are a couple ways to handle this. I can't give you any assurances of success since I haven't tried it but applying similar methodologies, you could:

Reduce variety: Use a smaller lift selection if you want to only do 3 days a week. Something like Front Squat, RDL, Weighted Pullups, Incline. This will ensure that each lift gets hit 3x a week, whereas doing an A/B setup like I have indicated in the OP with only 3-4 days a week will have much less frequency. You could still do it but progress will be slower.

In theory a 3 day setup could look something like this.

Example:

Monday:
Front Squat 3x8
RDL 3x8
Weighted Pullups 3x8
Incline 3x8

(reduce amount of accessory work performed since that is a shit load of single session work already, maybe just do something like tricep pressdown, dumbbell lateral raise, rows, reverse flies, prone y-raises)

and then just do the same for Wednesday and Friday undulating between the intensity and volume requirements I indicated in the OP.

You will still need to deload though because weekly INOL for each lift will still be very high.

However, the setup I indicated in the OP will be superior for size gains for intermediate/advanced lifters. This is because of a few reasons, one is that you are doing more overall work in the 6 day week setup since there are more lifts in the rotation, MPS will remain spiked for longer since you are training almost everyday with almost every muscle coming into use each day, and variety is a little bit higher.

But the 3 day a week setup would still be considered a hypertrophy routine, but the SINGLE LIFT weekly volume requirements is still setup for intermediate / advanced lifters and I think those guys will see more results from the 6 day a week routine.

I'll make a separate post addressing recovery.

 

[turcao]

I think we are just lazy... I believe the whole premise is this program is designed for an advanced lifter on gear to break through plateaus and shock the body. You train the compound strength movements @ the intensity of a power athlete, with the frequency/volume of a bodybuilder seeking hypertrophy.

I think it would be extremely difficult and a great venture for anyone despite which direction you are coming from in your previous training. These workouts would take me fucking forever haha!

I wish it was just laziness my friend but I just don't recover like I did in my 20's. And I think you're right that it would be very difficult. That being said, if done at a lower volume, it may be sustainable in that you could eliminate unnecessary exercises.

I love the idea of just a few exercises. I typically stick with squats, dead, OHP, bench and rows anyway and work in dips and chins but I like the idea of using dips, chins SLDL and Front Squat. This is similar to and old Mike Mentzer concept of performing deads and dips one day and squats and chins another. Of course he didn't endorse high volume but that's another discussion. I wonder that this selection may tax the CNS a little less than conventional deadlifts and squats.

There are a couple ways to handle this. I can't give you any assurances of success since I haven't tried it but applying similar methodologies, you could:

Reduce variety: Use a smaller lift selection if you want to only do 3 days a week. Something like Front Squat, RDL, Weighted Pullups, Incline. This will ensure that each lift gets hit 3x a week, whereas doing an A/B setup like I have indicated in the OP with only 3-4 days a week will have much less frequency. You could still do it but progress will be slower.

In theory a 3 day setup could look something like this.

Example:

Monday:
Front Squat 3x8
RDL 3x8
Weighted Pullups 3x8
Incline 3x8
.

I like this example but would probably swap out the Incline and use dips (weighted) instead.

 

[weighted chinup]

I think we are just lazy... I believe the whole premise is this program is designed for an advanced lifter on gear to break through plateaus and shock the body. You train the compound strength movements @ the intensity of a power athlete, with the frequency/volume of a bodybuilder seeking hypertrophy.

I think it would be extremely difficult and a great venture for anyone despite which direction you are coming from in your previous training. These workouts would take me fucking forever haha!

Thanks man. I actually thought the amount of work prescribed might seem deceiving to readers at first, but you recognized it as being high right away since you're familiar with eastern bloc training methodologies.

This routine is definitely brutal, and the deload is an absolute must. It can be run continuously however, in fact a routine like this I would run for a minimum of around 6 months or so personally (deloading every 3 weeks still as prescribed in the OP). That's when things get really interesting with any program, too many guys don't want to give something that long though which is a shame. If the lifter is deloading at the recommended frequency, they can continue to run the routine and make excellent strength and size gains year round.

You're correct, I kept weekly volume as high as it is because of bodybuilding purposes. The lift selection is excellent for both aesthetics and performance, I feel it strikes a great balance between the two.

At this much volume relative to intensity, after the lifter finishes the second week he is probably going to be looking forward to the 1 week deload and he still has 1 more week of training to go, so it will be mentally and physically challenging. The lifter will see excellent size gains and strength gains and even if fatigue is effecting performance he should bounce past that after the deload week.

I'm confident in the sustainability of this program if the lifter follows it as written. I think many people who train for bb'ing aren't used to having fatigue as a variable so they might feel they aren't recovering but fatigue is necessary to make optimal progress past a certain point (intermediate/advanced stage). You already know this, I'm just taking this post to talk some more about recovery and sustainability .

 

[TANGO.ECHO.KILO]

Thanks man. I actually thought the amount of work prescribed might seem deceiving to readers at first, but you recognized it as being high right away since you're familiar with eastern bloc training methodologies.

This routine is definitely brutal, and the deload is an absolute must. It can be run continuously however, in fact a routine like this I would run for a minimum of around 6 months or so personally (deloading every 3 weeks still as prescribed in the OP). That's when things get really interesting with any program, toomany guys don't want to give something that long though which is a shame. If the lifter is deloading at the recommended frequency, they can continue to run the routine and make excellent strength and size gains year round.

You're correct, I kept weekly volume as high as it is because of bodybuilding purposes. The lift selection is excellent for both aesthetics and performance, I feel it strikes a great balance between the two.

At this much volume relative to intensity, after the lifter finishes the second week he is probably going to be looking forward to the 1 week deload and he still has 1 more week of training to go, so it will be mentally and physically challenging. The lifter will see excellent size gains and strength gains and even if fatigue is effecting performance he should bounce past that after the deload week.

I'm confident in the sustainability of this program if the lifter follows it as written. I think many people who train for bb'ing aren't used to having fatigue as a variable so they might feel they aren't recovering but fatigue is necessary to make optimal progress past a certain point (intermediate/advanced stage). You already know this, I'm just taking this post to talk some more about recovery and sustainability .

6 months! You're a glutton for punishment, i like it

It would be very very difficult for me personally to make sure to get the most out of each rep without cheating some or rushing/failing.

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

^^^This workout would likely take me 2hrs to perform correctly. What would you think about splitting some of the workouts into 2 daily training sessions where you would have your primary lifts in one block and return in the afternoon for your accessory work block? I've had good success with 2-a-days and allows me to keep my intensity high, as well as refeed in between sessions. Another way I can regulate fatigue and stress variables from day to day with flexibility, you split it when you need it.


Maybe I missed it but say you are running this 24 weeks, when would you re-establish your 1RM for the next period? I know some serious time + consideration went in to this, the more I think about it the more impressed I am. Awesome. I hope to gain an understanding of programming like this one day much respect.

 

[weighted chinup]

6 months! You're a glutton for punishment, i like it

It would be very very difficult for me personally to make sure to get the most out of each rep without cheating some or rushing/failing.

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

^^^This workout would likely take me 2hrs to perform correctly. What would you think about splitting some of the workouts into 2 daily training sessions where you would have your primary lifts in one block and return in the afternoon for your accessory work block? I've had good success with 2-a-days and allows me to keep my intensity high, as well as refeed in between sessions. Another way I can regulate fatigue and stress variables from day to day with flexibility, you split it when you need it.


Maybe I missed it but say you are running this 24 weeks, when would you re-establish your 1RM for the next period? I know some serious time + consideration went in to this, the more I think about it the more impressed I am. Awesome. I hope to gain an understanding of programming like this one day much respect.

You can definitely split it up into blocks like that for 2x a day sessions, I don't see why that wouldn't work nicely. More auto-regulation techniques is always going to help with success if applied properly and the lifter is being honest with themselves about what they are capable of that particular training day.

I wouldn't bother re-establishing 1RM's personally after set periods of time, but maybe that is just the bb'ing influence talking lol. Just continue to add poundage's and make progress within the prescribed intensities and rep ranges. Stay within the intensities and rep ranges as you make progress, aside from that I don't see the need to test 1RM unless you are just curious where you are at.

Starting off, give the weights you plug in a little bit of play so they aren't absurdly difficult to hit. When you're comfortably in the routine, for your 10RM you should be able to do 10 reps without excessive grinding or failure, with rep 11 being a grinder or failed rep (don't do the eleventh rep of course). However, when starting you should give yourself a little more room, maybe for a 10RM at first pick a weight where you can do 10 reps without much issue, 11 would be difficult / grindy, but would probably fail at 12. Use 75% of your 1RM as a starting point but adjust if needed. This will give you some nice room when starting out with so it's not too brutal.

The reason I recommend doing this is because some people might not be used to certain intensities or training with certain RM's and since SAID principle always applies, it's possible that if you aren't normally training with higher rep sets and you decide to use your exact 10RM based on your 1RM (75%) you might find it very difficult at first. A little bit of extra cushion at the start will help out big time mentally.

Thanks again man, I appreciate you taking the time to check it out.

 

[weighted chinup]

For those interested in some more technical information about this routine and it's programming:

I want to mention a few things regarding the main periodization technique used in this routine, DUP.

I mentioned most of this in the OP but thought an additional post with some more info wouldn't hurt.

DUP(daily undulating periodization) was utilized because it is my preferred choice for intermediate and advanced lifters.

The primary reason is because once a lifter is at a certain stage in their development (intermediate/advanced stage), progress is not always going to show up in a linear fashion. Undulating intensity and volume requirements simply means that the volume and intensity requirements are changing (gradually) in a 'wave' like fashion (undulating, not linear). In this case, we are making these changes every day a session is repeated during the week.

You can see it in action by looking at the routine.

Notice how Intensity and Volume requirements are changing everyday a session is repeated during the week.

The changes are gradual but it's not linear, they are wave like. This non-linear approach is ideal for intermediate and advanced guys for the same reason mentioned earlier.

Once again, intermediate/advanced guys won't always see gains in a linear fashion and changing intensity and volume requirements gradually and in a wave like/non-linear fashion addresses this, changing it on the daily takes the concept a step further.

 

[gr8whitetrukker]

I'm still figuring it...but I may try it...with a couple changes for my preference.

I may change the pullups & chinups to palms up pulldowns & dumbbell rows simply because
1. I don't like weighted anything. It does unnecessary damage to my lower back
2. Pullups I simply don't like at my BW then adding weight. I can control rows alot better for the intended stimulation

Also I may change weighted dips to just dips and rotate close grip bench in alternating or maybe just close grip bench period.

Im not currently on cycle so we'll see how it goes. Bout due for a change. Thanks for jogging my brain a bit. I'll let you know how I like it

 

[gr8whitetrukker]

Also deadlifts are a no go.
Forgot about that one.
Hyper extensions maybe?

 

[Docd187123]

Also deadlifts are a no go.
Forgot about that one.
Hyper extensions maybe?

Hyperextensions can't replace deadlifts. I'd try sumo pulling, RDL's, good mornings, or SLDL instead.

 

[weighted chinup]

Also deadlifts are a no go.
Forgot about that one.
Hyper extensions maybe?

Romanian Deadlifts are actually indicated for this routine instead of conventional deads since I like a combination of both RDL's and Front Squat for addressing the lower body.

From what I've seen RDL's generally don't cause too many problems for lower back but you will have to test this out and see. They are much smoother for me in this regard than weighted hypers.

A good video on the RDL below, actually lift starts at around 7:30.

I may change the pullups & chinups to palms up pulldowns & dumbbell rows simply because
1. I don't like weighted anything. It does unnecessary damage to my lower back
2. Pullups I simply don't like at my BW then adding weight. I can control rows alot better for the intended stimulation

I'll give some detailed suggestions on this in a short while. I have to head out to see my doc right now but a couple things that might be worth considering at the moment:

You can drop one of the weighted pulls, and just use chinups. I personally like using 2 pulls to address back width but 1 will work without issue. At your bodyweight chinups will be challenging enough to the point where even very small amounts of added weight will make the lift progressive. I would try this approach and see.

I do have seated rows included as an accessory lift which is indicated for 3x a week so you will be doing plenty of rowing.

CGBP instead of Weighted Dips should work as a viable replacement I believe, I would pick one movement in place of weighted dips for the main lift rotation however (either dips, or cgbp etc) instead of alternating since the specificity is an important part of this routines success.

Thanks for considering this program, I am certain you will be satisfied if you give it a run. I'll be back in a little bit with some more detailed suggestions.

 

[Sampei]

Can you change front squat for back squat?

what about dips, is it possible to not do it? for example I have pain in my shoulder as soon as I start doing dips, it really fuck me up.
What about ppl not strong enough to do pullup lol?

 

[weighted chinup]

Can you change front squat for back squat?

It will work, I simply prefer Front Squat for bodybuilding oriented lifters.

I also find it to be the most enjoyable and one of the most challenging movements I perform in the gym, not to mention the performance benefits and of course there is carryover into the olympic lifts which feels nice knowing even if the lifter has no interest in that whatsoever. Using the rack position in training is a lot of fun too.

Back squat should work just fine though.

what about dips, is it possible to not do it? for example I have pain in my shoulder as soon as I start doing dips, it really fuck me up.

Don't do them if you're getting pain. Replace with flat bench (barbell). I personally consider either one to be perfectly viable when it comes to bodybuilding purposes. This change will work no problem and it's one I will probably make moving forward too.

Some folks get quite a bit of pain from dips. They do require a decent amount of shoulder mobility to do weighted properly but the pain can come from other things as well. Most people should be fine, but some guys should just not do them.

What about ppl not strong enough to do pullup lol?

Work on them a bit before starting the program, being able to do 12 body weight pull ups with good form should be a good place to be at in order to start doing them weighted with the intensities this routine is working with, it shouldn't take too long to achieve this unless you're carrying a crazy amount of size (250+).

 

[weighted chinup]

@gr8whitetrukker

I never got back to you with detailed suggestions like I said, my apologies.

Here are some more detailed, albeit very scattered thoughts on lift selection given what you've posted.

Important to mention: I didn't study human movement or physiology, listen to your own body with regard to injuries and pain. These are just suggestions, I can't tell you with certainty if they will be pain free.

You can do CGBP instead of weighted dips for Workout A if you prefer, but an even better replacement would be a flat bb bench, just stick with one instead of rotating though. Ideally something you can be progressive in. Incline is still being trained in the main lift rotation 3x a week, so you should be good here.

Chinups....as mentioned earlier, at your size even small increments in weight on this lift will make it challenging. This should be very forgiving on the lower back since it's not very common for someone at 280+ to be doing 3 plate chinups. You can place a dumbbell between your legs instead although I would strongly recommend the dip belt. I suspect you will be fine here for weighted chinups. Just take the belt off between sets when you're doing them for 85% of 1rm since the weight will probably get pretty heavy there.

RDL's as mentioned earlier aren't the same as conventional deads, and they are fairly forgiving on the low back I believe. Test them out and see. They can be difficult to get accustomed to mechanically, a lot of guys have difficulty getting down the movement but you will know early on if they are viable. The video by Rippetoe is excellent.

Weighted pull-ups can be dropped if they are not viable, keep everything else the same for that particular workout. Just add another accessory lift for back width like you had suggested but treat it the same as the other accessory movements being performed and you should be fine.

I hesitate to deviate further from this. My personal philosophy is to always use the lift selection indicated by the author with only some small interchangeable changes if absolutely necessary. This isn't based out of some dogmatic belief that my approach is best, it's just that past a certain point I can't give any assurances of success. I don't want to waste someones time in the gym either so I hesitate to make certain changes since I can't say for certain if they will work just as good.

 

[gr8whitetrukker]

@weighted chinup
So this is my first full go at implementing the new program. Awkward as I don't think I ever had a full workout dedicated to these selection of lifts and AT THAT % OF 1 REP MAX! It was harder than expected. I'm looking to improve all the main compound lifts as a sole focus.

As of right now I substituted in flat bench press for weighted dips and palms up pulldowns for weighted chinup ups. I'll stay this course for at least a month to reevaluate the lift selection usefulness.

Due to cutting and carb depletion I was very woozy when finished. I'll have to adjust my carb intake to meet my new needs. Doing this workout on low to no carbs will be very difficult

Thanks for the ideas. You drew this up yourself? I'll keep you updated

 

[weighted chinup]

@weighted chinup
So this is my first full go at implementing the new program. Awkward as I don't think I ever had a full workout dedicated to these selection of lifts and AT THAT % OF 1 REP MAX! It was harder than expected. I'm looking to improve all the main compound lifts as a sole focus.

As of right now I substituted in flat bench press for weighted dips and palms up pulldowns for weighted chinup ups. I'll stay this course for at least a month to reevaluate the lift selection usefulness.

Due to cutting and carb depletion I was very woozy when finished. I'll have to adjust my carb intake to meet my new needs. Doing this workout on low to no carbs will be very difficult

Thanks for the ideas. You drew this up yourself? I'll keep you updated

Sounds like it's going well so far, glad to hear you're giving it a try.

Flat bench is a great replacement for dips and probably one I'm going to make moving forward.

Yeah, the routine is my design but a lot of the methodologies and tools used have been around forever (dual factor approach, scheduled deloads, prilepins chart etc). DUP is kind of newer compared to the other techniques used but it's extremely effective and was purposefully chosen because I feel it is not only ideal for intermediate/advanced guys but also for hypertrophy/bodybuilding oriented lifters as well.

This routine is pretty much a reflection of what my current preferences are for bb'ing / hypertrophy oriented lifters.

I look forward to hearing how it goes.

 

[gr8whitetrukker]

So today was day 2 of the program. It represents one miniature cycle of the full 6 day program. Tomorrow (monday) will be off for me because it's the only day my gym ISN'T open 24 hrs.

I am a bit sore however that may be just due to a month+ off the weights. My power is lacking severely. I expect that to pick up in short order...

Taking in (some) extra cals now my metabolism has took a complete 180 the past 24 hrs. That means growth

I'm trying my very hardest to avoid failure. Which is the point of this program. I am sure this couldn't be done regularly if I was. I am NOT on cycle so I don't have my full deck on hand either but I expect and demand big changes.


For day 2 I only changed 1thing:

Upright rows for prone Y raises due to the fact I believe prone Y raises are gay

I'm also hoping the romanian deads can rehab my back. I did them with only 135 lbs today

All in all I'm pooped.
I do have faith in the program and this week I'll be able to hit all 6 days ( work permitting)
This is your trukker update

 

[TANGO.ECHO.KILO]

So today was day 2 of the program. It represents one miniature cycle of the full 6 day program. Tomorrow (monday) will be off for me because it's the only day my gym ISN'T open 24 hrs.

I am a bit sore however that may be just due to a month+ off the weights. My power is lacking severely. I expect that to pick up in short order...

Taking in (some) extra cals now my metabolism has took a complete 180 the past 24 hrs. That means growth

I'm trying my very hardest to avoid failure. Which is the point of this program. I am sure this couldn't be done regularly if I was. I am NOT on cycle so I don't have my full deck on hand either but I expect and demand big changes.


For day 2 I only changed 1thing:

Upright rows for prone Y raises due to the fact I believe prone Y raises are gay

I'm also hoping the romanian deads can rehab my back. I did them with only 135 lbs today

All in all I'm pooped.
I do have faith in the program and this week I'll be able to hit all 6 days ( work permitting)
This is your trukker update

I'm really excited you are running this Squatch.
I can't think of anyone better to do it honestly, you are well read and have a ton of knowledge yet this is drastically different to what you have done in the past. It will be extremely difficult, especially with your workload and family schedule...but I know you are a glutton. You are gonna need more than one tater a day carbwise to sustain this but the bright side is I bet even bumping your carbs up, 6-8 weeks into this you will already look much leaner + dense. Probably feel better than ever too, guaranteed to get that heart pumpin.

 

[weighted chinup]

So today was day 2 of the program. It represents one miniature cycle of the full 6 day program. Tomorrow (monday) will be off for me because it's the only day my gym ISN'T open 24 hrs.

I am a bit sore however that may be just due to a month+ off the weights. My power is lacking severely. I expect that to pick up in short order...

Taking in (some) extra cals now my metabolism has took a complete 180 the past 24 hrs. That means growth

I'm trying my very hardest to avoid failure. Which is the point of this program. I am sure this couldn't be done regularly if I was. I am NOT on cycle so I don't have my full deck on hand either but I expect and demand big changes.


For day 2 I only changed 1thing:

Upright rows for prone Y raises due to the fact I believe prone Y raises are gay

I'm also hoping the romanian deads can rehab my back. I did them with only 135 lbs today

All in all I'm pooped.
I do have faith in the program and this week I'll be able to hit all 6 days ( work permitting)
This is your trukker update

I figured you'd like it.

You might feel like your power isn't there right now but it really doesn't matter too much because at the frequency the main lifts are being trained you will be performing at full capacity in very short order. Don't stress this one, let the frequency work it's magic.

You might be tempted to hit failure now, but trust me, once it picks up you are going to be challenged enough in every way imaginable, physically and mentally. Just wait for the fatigue to set in. I figure most guys will be REALLY looking forward to the 1 week deload after they completed 2 weeks of training. They still have another full week of training to go after that. If any stagnation (fatigue masking fitness) occurs towards the end you will bounce back and ideally surpass that post deload.

On cycle you will still be challenged even without failure on this routine: it will be possible to add weight or reps on EVERY single movement at EVERY single intensity ( 3 pr's (either weight or a rep) in a single session - 6 times a week.....)

Front squat + RDL's are very forgiving on the low back. Not only is this combination amazing for bb'ing but it's also great for performance. I'd focus on perfecting the RDL mechanically if you haven't already, adding weight will be very easy past that point and you will see excellent growth in the posterior chain from doing them.

Thanks for the update, I'm certain you will be very satisfied with this program.

 

[heady muscle]

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

subbed. Gotta find time to digest all this. Good post.