Dual-factor Bodybuilding routine for Intermediate and Advanced lifters

[weighted chinup]

Looking forward to my deload this week. Definitely needed.

I've been seeing my numbers sky-rocket on this program. Was doing DB lat raises yesterday and could see the striations / muscles moving in my shoulders. I know 'that's partially due to slimming down, but also the shoulder work I'm putting in on this.

Thanks WC. Good job on this bro


EDIT: one question, if I'm subbing dips for bench, can I change incline to DB's or would it be more effective to leave it as BB?

Thank you, glad to hear it's working out nicely!

I would suggest to continue performing Incline bench with a barbell. I'm not a fan of dumbbell pressing personally.

Your performance will be fine even though you are doing 2 pressing movements with barbell, so don't worry. You will be making steady progress in both lifts.

 

[Gobuckeyes0122]

Glad to hear you're enjoying the program!

It's a good thing you brought up the deloading subject. This is something I feel is always worth discussing just to emphasize it's importance.

The recommended deload frequency I indicated is every 3-4 weeks. I always advocate deloading as indicated even if you feel you don't need it. The numbers don't lie and the workload performed in 4 or even 3 full weeks of training is very high.

Therefore I still suggest deloading. You can do it after you completed 3 full weeks of training OR 4 full weeks of training, there is a little bit of discretion left up to the lifter, but whatever you choose don't neglect it.

Even if you are making steady strength gains right up until week 4 (this would be a lifter who has above average recovery capability) there are other considerations as well. One consideration would be staying injury free: the deload is hugely critical to letting any small aches and pains dissipate and keep from growing into something worse. And also mental freshness. The week off will have you motivated as fuck to perform well when you get back in the gym. This in itself can promote some nice gains.

So to answer your question, yes, you should still deload. Do it once you have completed 3 or 4 full weeks of training as indicated in the OP, whichever you prefer. I complete 4 full weeks of training before deloading personally.

Thanks, I think I'll take a deload after 4 weeks then get back at it. It's hard tho bc I'm seeing real progress. Let's me know I stuck with my other workout for a little to long bc my progress got stagnant. I will take the time off tho bc I don't want that to happen here to fast lol.

 

[gr8whitetrukker]

I'm back after the week deload which for me meant no gym whatsoever
STRONG AS FUCK
Picked up right where I left off. Shoulders feel great. Everything feels great
My leg power skyrocketed on my first day back. I was doing leg ext today and started off using the weight at my last workout b4 the deload. Nope felt like feathers. Put the pin on the very last stack and did 10 reps with 2 second static holds each rep.

There gonna have to buy me a better leg ext machine. I have no room to grow now. Jesus WC what are you tryin to do to me? I've done outgrew the weights

 

[Perrin Aybara]

I'm back after the week deload which for me meant no gym whatsoever
STRONG AS FUCK
Picked up right where I left off. Shoulders feel great. Everything feels great
My leg power skyrocketed on my first day back. I was doing leg ext today and started off using the weight at my last workout b4 the deload. Nope felt like feathers. Put the pin on the very last stack and did 10 reps with 2 second static holds each rep.

There gonna have to buy me a better leg ext machine. I have no room to grow now. Jesus WC what are you tryin to do to me? I've done outgrew the weights

Steal you a pin off another machine and pin a plate in the middle plus the whole stack. I've run into this problem a few times.

 

[Gobuckeyes0122]

Well I guess I'm taking time off right now. Just felt a pop in my hamstring doing leg curls and barley could drive home from the gym. Guess Ice and rest are my 2 new best friends for the week. FML

 

[gr8whitetrukker]

So I'm having some ideas but need some help sorting it all out before I go and butcher the whole regimen. I want to substitute at least 3 additional big compound movements. Cleans&presses, bent rows, strongman work ie: farmers walk etc. I wanna add a day C if you will to the already existing A&B workouts. I'm really astonished by how I'm responding to the strength side of things. As usual I'm seeing size following gains in strength. I wanna play my cards and open up the doors to more strength work. I think this is the best way.
What say the author?

 

[c_natty]

So I'm having some ideas but need some help sorting it all out before I go and butcher the whole regimen. I want to substitute at least 3 additional big compound movements. Cleans&presses, bent rows, strongman work ie: farmers walk etc. I wanna add a day C if you will to the already existing A&B workouts. I'm really astonished by how I'm responding to the strength side of things. As usual I'm seeing size following gains in strength. I wanna play my cards and open up the doors to more strength work. I think this is the best way.
What say the author?

Did OP get back to you via PM or no? Interested in this also. Best program I've followed.

 

[Mr.B66]

Just read this thread. Great read and very interesting training style. At first look it didnt seem like much volume, but taking into consideration that this is a six day workout involving pretty much all the muscle groups either directly or in a supporting role, this routine has peeked my interest.
Great information in this thread WCU.


Sent from my iPad using Tapatalk

 

[gr8whitetrukker]

Did OP get back to you via PM or no? Interested in this also. Best program I've followed.

Nah he must be busy. It's his program. I'd like his input

Just read this thread. Great read and very interesting training style. At first look it didnt seem like much volume, but taking into consideration that this is a six day workout involving pretty much all the muscle groups either directly or in a supporting role, this routine has peeked my interest.
Great information in this thread WCU.

Sent from my iPad using Tapatalk

Deceiving isn't it? My very first response to this thread was some thing to that effect. I was critical of it. But the numbers don't lie

 

[weighted chinup]

So I'm having some ideas but need some help sorting it all out before I go and butcher the whole regimen. I want to substitute at least 3 additional big compound movements. Cleans&presses, bent rows, strongman work ie: farmers walk etc. I wanna add a day C if you will to the already existing A&B workouts. I'm really astonished by how I'm responding to the strength side of things. As usual I'm seeing size following gains in strength. I wanna play my cards and open up the doors to more strength work. I think this is the best way.
What say the author?

Apologies for the late response, I saw this a while ago but didn't have enough time to give you a decent reply.

The thing with certain sport specific movements or lifts is that they have special considerations for the rep ranges used and how sets are performed. Surprisingly, the clean and press is something I see listed in some bodybuilding routines and it always surprises me when I see them indicating the lifter to do 3x10 or something like that for that kind of movement. The full movements generally aren't performed with the rep ranges we're using here because technique breakdown and form issues WILL occur at that point. It is not ideal.

I hesitate to make recommendations on lifts like that because the lifts themselves can take a very long time to master and because of how absurdly technical they are. My standard recommendation for anyone who has any interest in the oly lifts is always to get a coach.

The other stuff can be implemented without much detriment in place of some of the accessory work you currently do. It would just make your training slightly less bodybuilding oriented.

You can do bent over barbell rows instead of seated rows but the reason I didn't include those is because [1] I like doing upper back work in a more bodybuilding style (there are actually quite a few strength guys out there who take a similar approach too) and [2] extra fatigue for your low back. The second point might not be a big deal because we aren't back squatting and RDL's are very mild on the low back, but the frequency of everything is very high, so who knows.

The farmers walk can be added at the end of your workouts after all the accessory work is performed or whenever you feel, just regulate it so it isn't impacting the rest of your training.

Let me know what kind of specific movements you want to address in your training and I will try and find a way to implement it without any detriment to your bodybuilding goals.

 

[gr8whitetrukker]

Well, I have made some changes. To see how it goes. I'm in my first week of the change
Switched the barbell flat&incline for dumbbell work.
Which I really like. It allows me to use my pecs more which is the point. My pecs have been lagging with the barbell work done exclusively. Dumbbells give me what I need out of the exercise. Plus I can set the seat at 15° which I like better than the steep angle the fixed bench puts me at

I also took away the vertical pulls away and added bent dumbbell rows and pendlay style barbell rows respectively. I just get a better feel with these two and I'm massively sore from the change. Visual changes or maybe it's just in my head

Also I've been rotating in more sets on an every other basis. Meaning I'll do 2 or 3 extra sets of dumbbell incline or flat work. Then I'll add 2 or 3 sets extra of rows. Maybe do it once a week each. Really go by feel here. It's not hurting anything...yet well see. I'm adding more stress that way and still getting stronger

I have nothing else to add yet. I'm still contemplating my previous comments about shoulder presses n farmers walks etc. For now I'm happy

 

[Perrin Aybara]

I stumbled across this study on once per week splits vs higher frequency full body routines and the effects on strength and hypertrophy in well-trained men and thought I'd link it here.

Influence of Resistance Training Frequency on Muscular Adaptations in Well-Trained Men. - PubMed - NCBI

I wish there were more details and measurements taken, but you never see many studies on topics like this unfortunately. The fact it was done on well trained men is a big improvement as a lot of these fitness studies get done on untrained people and have little relevance to us that are much more advanced.

 

[kap73]

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

Okay WC, im looking more and more into this routine after i finish my current one (prob 6 or 7 weeks aways)

With progression u say add reps or weight each week. Im thinking if i try to add one rep each week for 3 weeks then up the weight and lower reps to original number, does this sound ok?

Also im not sure if im reading this wrong but do i see no bicep isolation movements?

Every few weeks do u think i could switch from barbell to db with the chest pressing?


Thanks bro

 

[weighted chinup]

With progression u say add reps or weight each week. Im thinking if i try to add one rep each week for 3 weeks then up the weight and lower reps to original number, does this sound ok?

I would advise against this - adding reps on a specific intensity and lift instead of adding weight for 3 weeks will change the prescribed rep ranges too much. If you were able to get an additional rep over what was prescribed then next time you do that lift at that intensity increase the weight instead.

Example: weighted chin-up 3x8 @ 80%. Lets say you were able to get an additional rep here in the first set. Next time you do that lift at that intensity then use a heavier weight.

The progression model is kind of loose - either add weight when you get an additional rep over what was prescribed or when the weight feels to easy for the prescribed rep ranges. (You want to make sure you are meeting your total tonnage goals and not falling short on reps though before adding any more weight.)

I personally go by when the weight feels too easy at that intensity - if I do a certain movement and even though I didn't get an additional rep - I can usually tell If I will be good for a weight increase the next session. This is a more instinctive approach and will work better for some then others - I use it and I almost never fall short of the total tonnage requirements, but for others they will be better off waiting until they can do an extra rep before adding weight.

That's why I give the option of doing either one for progression.

Also im not sure if im reading this wrong but do i see no bicep isolation movements?

Lying cable curls is the bicep isolation movement I list here, performed on day 1 after tricep press downs. You can replace it with another bicep isolation movement if there is one you would prefer to do instead.

I personally do tricep pressdowns and lying cable curls everyday instead of eod as I outlined unless I'm short on time. It doesn't make a huge difference but it's not really detrimental either.

Every few weeks do u think i could switch from barbell to db with the chest pressing?

The only concern I have with this is that your barbell pressing progress will stagnate or maybe even regress depending on how long you have replaced them for dumbbell work for. You might see some benefits doing this in the short term as is almost always the case with changing lift selection - but in the long term I think you would see more progress if you didn't rotate. It's certainly up to you - but if you want my opinion on which will yield better results in the long term, then my suggestion would be to keep lift selection steady.

Thanks for considering the program man.

 

[gr8whitetrukker]

@kap73
I added 10lbs a week no problem on this program
It's deceiving the work your doing but worth it

 

[gr8whitetrukker]

Okay WC, im looking more and more into this routine after i finish my current one (prob 6 or 7 weeks aways)

With progression u say add reps or weight each week. Im thinking if i try to add one rep each week for 3 weeks then up the weight and lower reps to original number, does this sound ok?

Also im not sure if im reading this wrong but do i see no bicep isolation movements?

Every few weeks do u think i could switch from barbell to db with the chest pressing?


Thanks bro

Also I made the permanent switch to dumbbell's for the incline and flat presses. Maybe it's body mechanics or old habits but when I start pressing heavy I don't get the correct contractions in my pecs with a barbell. Switching to dumbbells has fixed this for me. Have noticed changes in pec development this way.

 

[kap73]

Also I made the permanent switch to dumbbell's for the incline and flat presses. Maybe it's body mechanics or old habits but when I start pressing heavy I don't get the correct contractions in my pecs with a barbell. Switching to dumbbells has fixed this for me. Have noticed changes in pec development this way.

Sounds good mate i will prob switch up every few weeks aswell. I like barbell work but i also love db work

 

[kap73]

I would advise against this - adding reps on a specific intensity and lift instead of adding weight for 3 weeks will change the prescribed rep ranges too much. If you were able to get an additional rep over what was prescribed then next time you do that lift at that intensity increase the weight instead.

Example: weighted chin-up 3x8 @ 80%. Lets say you were able to get an additional rep here in the first set. Next time you do that lift at that intensity then use a heavier weight.

The progression model is kind of loose - either add weight when you get an additional rep over what was prescribed or when the weight feels to easy for the prescribed rep ranges. (You want to make sure you are meeting your total tonnage goals and not falling short on reps though before adding any more weight.)

I personally go by when the weight feels too easy at that intensity - if I do a certain movement and even though I didn't get an additional rep - I can usually tell If I will be good for a weight increase the next session. This is a more instinctive approach and will work better for some then others - I use it and I almost never fall short of the total tonnage requirements, but for others they will be better off waiting until they can do an extra rep before adding weight.

That's why I give the option of doing either one for progression.



Lying cable curls is the bicep isolation movement I list here, performed on day 1 after tricep press downs. You can replace it with another bicep isolation movement if there is one you would prefer to do instead.

I personally do tricep pressdowns and lying cable curls everyday instead of eod as I outlined unless I'm short on time. It doesn't make a huge difference but it's not really detrimental either.



The only concern I have with this is that your barbell pressing progress will stagnate or maybe even regress depending on how long you have replaced them for dumbbell work for. You might see some benefits doing this in the short term as is almost always the case with changing lift selection - but in the long term I think you would see more progress if you didn't rotate. It's certainly up to you - but if you want my opinion on which will yield better results in the long term, then my suggestion would be to keep lift selection steady.

Thanks for considering the program man.

Thanks for your detailed response, my apologies for misreading the lying cable curls i kinda looked at that as hamstring curls haha

Everything you have explained makes perfect sense. I think if i do this program i will just follow it to how uve wrote it

Cheers WC

 

[weighted chinup]

Thanks for your detailed response, my apologies for misreading the lying cable curls i kinda looked at that as hamstring curls haha

Everything you have explained makes perfect sense. I think if i do this program i will just follow it to how uve wrote it

Cheers WC

Glad to hear!

Yeah it's a pretty obscure bicep movement but it's probably my favorite one. Works great - I use a straight bar attachment on the seated cable row machine to perform them.

 

[gr8whitetrukker]

I just wanted to say dont neglect the deload period in this program. I totally forgot about it. Been 3 months since i deloaded and now my strength is being impacted negatively. Regretfully ill have to take a week off. Even tho im on cycle currently. The frequency and work load is deceptively high on this program. Looking forward to smashing pr's every single week just like i did before this setback