New routine after John Meadows Gamma Bomb

[u2pride]

Hi all,

this is last week from John Meadows Gamma Bomb (hypertrophy program), and I would like to back to basics with General Bulking Routine (Lyle McDonald).

New routine will be:

Lower A: Squat 4x6; RDL 4x6; Lunge 3x10; Seated Leg Curl 3x10; Standing Calf 4x15; Rear Delt Raise 3x10.

Upper A: Bench Press 4x6; Meadows Row 4x6; Incline DB Press 3x10; Lat Machine 3x10; DB Lateral Raise 3x10; Rope Pushdown 3x8; Hammer Curl 3x8.

Lower B: Deadlift 4x6; Leg Press 4x6; Standing Leg Curl 3x10; Leg Extension 3x10; Seated Calf 4x15; Rear Delt Raise 3x10.

Upper B: Incline Bench Press 4x6; Chin Up 4x6; Dips 3x10; DB Row 3x10; DB Lateral Raise 3x10; CGBP 3x8; Barbell Curl 3x8.

Week 1 80% 1RPM
Week 2 85% 1RPM
Week 3-7 85% 1 RPM (I'll try to add some reps on main lift)
Week 8 Deload

What did you think about?

 

[Mac11wildcat]

This is just a general critique; looks productive, but I see a lack of nearly anything above 10 reps (aside from calves). 10+ for most exercises and 20+ for some leg movements can be an amazing avenue for growth when used along side heavier sets above.

 

[u2pride]

This is just a general critique; looks productive, but I see a lack of nearly anything above 10 reps (aside from calves). 10+ for most exercises and 20+ for some leg movements can be an amazing avenue for growth when used along side heavier sets above.

Mac11wildcat, I could add some reps every week on auxilary movements (lunge, Incline DB press, Lat machine, etc...). Main driver, in that phase, should be progressive overload on bar in main lifts.

 

[Mac11wildcat]

Mac11wildcat, I could add some reps every week on auxilary movements (lunge, Incline DB press, Lat machine, etc...). Main driver, in that phase, should be progressive overload on bar in main lifts.

Sounds perfect. If your training blocks are diversified and cover these ranges at other times ignore my critique.

 

[u2pride]

Sounds perfect. If your training blocks are diversified and cover these ranges at other times ignore my critique.

Yes Mac, Gamma Bomb was high volume, high intensity (a lot of dropset), and now I would like to back with moderate volume and high intensity (from weight on the bar).