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Going back to 5 day bro split

Milford King

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Get Shredded!
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6303131/

Going from a modified PPL program; hitting each muscle group twice weekly back to my beloved 5 day bro split hitting each muscle group (directly) once a week and utilizing high volume techniques. Probably until late spring/early summer.

I need your guys input…. I want to hit at least 4 -5 different movements and I’d like to hear y’all’s input as to what the best movements to use for each muscle group would be. I’ll be doing 4-6 sets per exercise.

mon- leg/core day
tues- chest day
Weds- back day
thurs- arm day
Fri- shoulder/trap day

build me a workout (if I don’t have any specific equipment I’ll improvise) … ready? Go….
 

maxmuscle1

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For you ...On The House! This is one of my pay workout and ....I looked Damn good after 8 weeks only

MAX SUPER LEAN BULK
—————————————————————
Day One
* Weighted Or Reg Pull-ups 3 sets x 8,7,6 reps
* Chainsaws 3 sets x 8,7,6 reps
* Bent-over barbell rows 3 sets x 8,7,6 reps
* Close grip to Chest Lat pull downs 3 sets x 8,7,6 reps
* Seated upright cable rows 3 sets x 12, 11,10 reps{erect, no momentum}
* Wide grip pull downs 3 sets x 12,11,10 reps
* Dumbbell Front Laterals 3 sets x 20 reps {hold dumbbells together, close}
* Rear delts on pec dec 4 sets x 9,8,7,6 reps
* Bent over dumbbell rear laterals 4 sets x 12 reps

Day Two
* Incline Barbell bench press 5 sets x 9,8,7,6,5 reps
* Flat dumbbell press 3 sets x 8,7,6 reps
* Barbell Bench to Neck 3 sets x 8,7,6 reps
* Weighted dips/chainbelt 3 sets x 8,7,6 reps {lean forward/try to fail}
* Cable no-crossovers/touch 3 sets x 15 reps perfect arcs{elbow slight bend}
* Barbell/Heavy Dumbbell Pullovers{extra work, if you have energy} 3 sets - fail @ 8 reps* optional

OFF

Day Four: Arms
* Standing dumbbell curls 3 sets x 8,7,6 reps
* Standing EZ Bar curls 3 sets x 8,7,6 reps
* Preacher curls or Cable 3 sets x 8,7,6 reps
* Triceps push-downs 3 sets x 9,8,7 reps
* Seated dip machine 3 sets x 10,9,8
* Rope or Towel push-downs 4 sets x 10,9,8, burn 20 reps

Day Five: Legs
* Leg extensions 3 sets 12 reps
* Squats 5 sets of 9,8,7,6,5 reps
* Hack squats 3 sets x 7 reps
* Leg press 3 sets x 12,11,10 reps
* Seated Leg curls 3 sets x 12,11,10 reps
* Standing leg curls 3 sets x 7 reps
* Lying leg curls 3 sets x 12,11,10 reps

Day Six: Shoulders, Low Back
* 1 warm up then, Olympic Deadlifts 5 sets of 9,8,7,6,5 reps
* Standing Barbell Military press 4 sets x 9,8,7,6 reps
* Olympic Squats 4 sets x 9,7,6,5 reps
* Side laterals 3 sets x 10,9,8 reps
* Dumbbell front raises 3 sets x 8,7,6 reps
* Barbell Upright rows 3 sets x 9,8,7 reps
*{facing incline rear laterals*} can be added.

~ OFF / THEN REPEAT ~

You can customize it but , it may give you some ideas !

Max I was increasing my legs , so it May have extra stuff u don’t need
 

Warchild

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For you ...On The House! This is one of my pay workout and ....I looked Damn good after 8 weeks only

MAX SUPER LEAN BULK
—————————————————————
Day One
* Weighted Or Reg Pull-ups 3 sets x 8,7,6 reps
* Chainsaws 3 sets x 8,7,6 reps
* Bent-over barbell rows 3 sets x 8,7,6 reps
* Close grip to Chest Lat pull downs 3 sets x 8,7,6 reps
* Seated upright cable rows 3 sets x 12, 11,10 reps{erect, no momentum}
* Wide grip pull downs 3 sets x 12,11,10 reps
* Dumbbell Front Laterals 3 sets x 20 reps {hold dumbbells together, close}
* Rear delts on pec dec 4 sets x 9,8,7,6 reps
* Bent over dumbbell rear laterals 4 sets x 12 reps

Day Two
* Incline Barbell bench press 5 sets x 9,8,7,6,5 reps
* Flat dumbbell press 3 sets x 8,7,6 reps
* Barbell Bench to Neck 3 sets x 8,7,6 reps
* Weighted dips/chainbelt 3 sets x 8,7,6 reps {lean forward/try to fail}
* Cable no-crossovers/touch 3 sets x 15 reps perfect arcs{elbow slight bend}
* Barbell/Heavy Dumbbell Pullovers{extra work, if you have energy} 3 sets - fail @ 8 reps* optional

OFF

Day Four: Arms
* Standing dumbbell curls 3 sets x 8,7,6 reps
* Standing EZ Bar curls 3 sets x 8,7,6 reps
* Preacher curls or Cable 3 sets x 8,7,6 reps
* Triceps push-downs 3 sets x 9,8,7 reps
* Seated dip machine 3 sets x 10,9,8
* Rope or Towel push-downs 4 sets x 10,9,8, burn 20 reps

Day Five: Legs
* Leg extensions 3 sets 12 reps
* Squats 5 sets of 9,8,7,6,5 reps
* Hack squats 3 sets x 7 reps
* Leg press 3 sets x 12,11,10 reps
* Seated Leg curls 3 sets x 12,11,10 reps
* Standing leg curls 3 sets x 7 reps
* Lying leg curls 3 sets x 12,11,10 reps

Day Six: Shoulders, Low Back
* 1 warm up then, Olympic Deadlifts 5 sets of 9,8,7,6,5 reps
* Standing Barbell Military press 4 sets x 9,8,7,6 reps
* Olympic Squats 4 sets x 9,7,6,5 reps
* Side laterals 3 sets x 10,9,8 reps
* Dumbbell front raises 3 sets x 8,7,6 reps
* Barbell Upright rows 3 sets x 9,8,7 reps
*{facing incline rear laterals*} can be added.

~ OFF / THEN REPEAT ~

You can customize it but , it may give you some ideas !

Max I was increasing my legs , so it May have extra stuff u don’t need

Meat packing plant
 

Milford King

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Thanks Max!!!

finishing up my PPL program tonight and then gonna write up your regiment and post it in my gym. 8 weeks from Monday I’ll send ya some before and after nudes (lol)

I think the cycle is gonna be

ATIPP/Primo/tbol for those 8 weeks…

see if I can’t turn this dad bod back into stud bod 👍🏻
 

Rot-Iron66

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Mine is very basic, I dont expect anyone else to do it or like it, but I'll share it.

For legs I like to squat on SUN, but then do legs on MON. (Time constraints).
And dont pay attention to reps, those are just there to have something in the column.

SQ, Bench, DL, OHP I like to go heavy (3-5 reps) rest of the stuff higher reps (8-10) and then when/if I do light/cable stuff I just do high-reps... Mix it up...
 

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Milford King

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Mine is very basic, I dont expect anyone else to do it or like it, but I'll share it.

For legs I like to squat on SUN, but then do legs on MON. (Time constraints).
And dont pay attention to reps, those are just there to have something in the column.

SQ, Bench, DL, OHP I like to go heavy (3-5 reps) rest of the stuff higher reps (8-10) and then when/if I do light/cable stuff I just do high-reps... Mix it up...

I’ve never even heard of French press, I’ll have to look that up… (or else I just didn’t know the name of it lol)

hey I wanted to tell you that I gave the Viking press for shoulders another chance and I’m starting to really like the neutral grip that it offers… the only thing I don’t like is that (using a landmine) it’s not a straight up overhead movement and instead follows the natural curve of the landmine pivot… is there anything I can do to minimize that ? I can’t move my landmine to a higher position…. I might be able to purchase another simple landmine attachment and build an elevated platform for it at some point. I sit on a flat bench and use the safety bar for my cage to line the Viking handle up appropriately…

im also gonna buy one of those mag grip lat pull down bars so I can isolate my lats better (minimize trap engagement during movement) … for my wife too because her traps take over and due to her being a shorty and doing hair for all her life she has thick traps and constant neck pain… I call her my little running back or bulldog … she loves it (not) lol
 

Rot-Iron66

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French Press is just another name for these things...
 

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Montego

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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6303131/

Going from a modified PPL program; hitting each muscle group twice weekly back to my beloved 5 day bro split hitting each muscle group (directly) once a week and utilizing high volume techniques. Probably until late spring/early summer.

I need your guys input…. I want to hit at least 4 -5 different movements and I’d like to hear y’all’s input as to what the best movements to use for each muscle group would be. I’ll be doing 4-6 sets per exercise.

mon- leg/core day
tues- chest day
Weds- back day
thurs- arm day
Fri- shoulder/trap day

build me a workout (if I don’t have any specific equipment I’ll improvise) … ready? Go….
I would switch things back to ppl
 

Milford King

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I would switch things back to ppl

i will, come June. For some reason the bro split keeps me more honest with both my commitment to the gym and my nutrition. It also allows me more time to get in a good 10-15 minutes of cardio post workout. My goal is to get my head back in the game so my body will follow more than anything. In the summer time I’m usually real busy so I’ll only be able to swing a 3 day PPL routine for those fare-weathered months.

We’ll get there …
 

Skip Foursome

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For you ...On The House! This is one of my pay workout and ....I looked Damn good after 8 weeks only

MAX SUPER LEAN BULK
—————————————————————
Day One
* Weighted Or Reg Pull-ups 3 sets x 8,7,6 reps
* Chainsaws 3 sets x 8,7,6 reps
* Bent-over barbell rows 3 sets x 8,7,6 reps
* Close grip to Chest Lat pull downs 3 sets x 8,7,6 reps
* Seated upright cable rows 3 sets x 12, 11,10 reps{erect, no momentum}
* Wide grip pull downs 3 sets x 12,11,10 reps
* Dumbbell Front Laterals 3 sets x 20 reps {hold dumbbells together, close}
* Rear delts on pec dec 4 sets x 9,8,7,6 reps
* Bent over dumbbell rear laterals 4 sets x 12 reps

Day Two
* Incline Barbell bench press 5 sets x 9,8,7,6,5 reps
* Flat dumbbell press 3 sets x 8,7,6 reps
* Barbell Bench to Neck 3 sets x 8,7,6 reps
* Weighted dips/chainbelt 3 sets x 8,7,6 reps {lean forward/try to fail}
* Cable no-crossovers/touch 3 sets x 15 reps perfect arcs{elbow slight bend}
* Barbell/Heavy Dumbbell Pullovers{extra work, if you have energy} 3 sets - fail @ 8 reps* optional

OFF

Day Four: Arms
* Standing dumbbell curls 3 sets x 8,7,6 reps
* Standing EZ Bar curls 3 sets x 8,7,6 reps
* Preacher curls or Cable 3 sets x 8,7,6 reps
* Triceps push-downs 3 sets x 9,8,7 reps
* Seated dip machine 3 sets x 10,9,8
* Rope or Towel push-downs 4 sets x 10,9,8, burn 20 reps

Day Five: Legs
* Leg extensions 3 sets 12 reps
* Squats 5 sets of 9,8,7,6,5 reps
* Hack squats 3 sets x 7 reps
* Leg press 3 sets x 12,11,10 reps
* Seated Leg curls 3 sets x 12,11,10 reps
* Standing leg curls 3 sets x 7 reps
* Lying leg curls 3 sets x 12,11,10 reps

Day Six: Shoulders, Low Back
* 1 warm up then, Olympic Deadlifts 5 sets of 9,8,7,6,5 reps
* Standing Barbell Military press 4 sets x 9,8,7,6 reps
* Olympic Squats 4 sets x 9,7,6,5 reps
* Side laterals 3 sets x 10,9,8 reps
* Dumbbell front raises 3 sets x 8,7,6 reps
* Barbell Upright rows 3 sets x 9,8,7 reps
*{facing incline rear laterals*} can be added.

~ OFF / THEN REPEAT ~

You can customize it but , it may give you some ideas !

Max I was increasing my legs , so it May have extra stuff u don’t need

Excellent work!

Thanks for the information. Love to see what works for others.
 

maxmuscle1

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Excellent work!

Thanks for the information. Love to see what works for others.

Thanks ! I have all 38 or 39 of my Programs I’ve done; I used to keep on paper binders; moved to using BB. Com mini logs . Definitely have a Few boxes of all past training/notes/diet. They really help me a lot (and others). Of course I specialize them for the client/friend; getting someone to hit their macros/supps/timing/diet is the hardest part . I’ve seen some incredible transformations (not just body but, completely new person results ) . Being in good shape definitely helps a lot with confidence and mental health.

Max
I use a a bit more protein when dieting down vs gaining size . I only need 1.25g-1.5g protein per lb on a bulk ; whereas while ripping up, I use 2-2.25g . I eat a low fat diet usually (haven’t tried kept except for shoots/shows), so getting an excess of clean carbs can be hard without using at least some (hbcd/dextrose/sweet potato powder/maltodextrin) powders. I usually only use PWO . I like solid food , especially before bedtime.
 

maxmuscle1

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Thanks Max!!!

finishing up my PPL program tonight and then gonna write up your regiment and post it in my gym. 8 weeks from Monday I’ll send ya some before and after nudes (lol)

I think the cycle is gonna be

ATIPP/Primo/tbol for those 8 weeks…

see if I can’t turn this dad bod back into stud bod

Sweet! ! Gotta have the Trunks off! Lol . I’ve know you for a while and you have the base and obviously take BB seriously for yourself. Kids , Marriage, Physical Job...all that can make training seem super difficult (especially the cooking/prep). Once you are over 30, then 35, the hit over 40...I’ve notice with all clients male & female that it takes a lil longer as we age but, you can look better now than any time in your life ! We are lucky though being men! Seems to be a bit easier and we don’t have the babies ! Lol. I hope you do strap in and get into the shape your shooting for. I do more cardio now than (none ); depending on the type- I think it really makes a difference with my endurance/energy levels w weightlifting. Plus; Walk - Sprints (300m walk-100m sprint, repeat for 10-12min out front or at the school seems to do as much as 45-60min on the treadmill, and it is kinda nice when it’s not freezing or scorching . Kick ass . Alcohol is 7calories per gram of (jack squat) , I try to have my guys who drink to pick a day and have no more than 5 drinks (at once or one daily ) . Soda is probably worse ! Lol .

Max
Like the Atipp/primo/tbol combo too!
 
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Milford King

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I hear ya.

thanks for the compliments bro. As far as alcohol goes…. My love affair with that hath slowed down quite a bit lately and I’m thinking of lettin her go to the wayside completely … such a waste of time honestly and the only thing it brings me is a 2 day hangover and a shit ton of regret.
 

maxmuscle1

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I hear ya.

thanks for the compliments bro. As far as alcohol goes…. My love affair with that hath slowed down quite a bit lately and I’m thinking of lettin her go to the wayside completely … such a waste of time honestly and the only thing it brings me is a 2 day hangover and a shit ton of regret.

Well that is the answer ! Just quit (as many times as it takes). It is something the males in my family have all quit or never did (some use thc/cbd). It gets waaay worse the older you get, my uncle said ; he gets sick and has pain all over after for 2-5 days and it messes his eating up. Save it for special Occasions. Similar to some anabolics...you gotta drop some of em if the negative outweigh the positive .

My papa told me : “ If you drink , get rid of your keys & phone “ ! Lol. Apparently drunk dialing or texting gets everyone into trouble !

Empty Calories ! (I keep that in my head when we go out. )

Max

Get it
 

Multislacking

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I hear ya.

thanks for the compliments bro. As far as alcohol goes…. My love affair with that hath slowed down quite a bit lately and I’m thinking of lettin her go to the wayside completely … such a waste of time honestly and the only thing it brings me is a 2 day hangover and a shit ton of regret.

Congrats. I don't miss the slow-mo hangovers the next day.
 

Milford King

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Well holy hell….

day 1 (legs) of maxxx’s meat packing plan!!! Kicked my ass. Most intense workout I’ve had in two years… I forgot how intense going heavy feels.. I switched out hack squats for sissy squats and did them as a finisher with leg extensions and damn I’m still walking like kilsong after a Saturday night.

food: venison cheeseburger casserole … shit hit the spot. Wife gets bonus points for this one!!!
 

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Milford King

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Get Shredded!
Haha … I refuse to jinx myself by calling it a log. Every fuckin time I run a log I get hurt. So…. No this isn’t a log… it’s a journal… so my sporadic thoughts stop sidetracking others’ posts and also so I can at least allow others to see me fail… or succeed… at least try to keep myself accountable.
 

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chest/ back, yet focused on chest/ easy back 1-2 sets to failure
quads/ hams ..
day off
back/chest back focused and 1-2sets to failure of chest
shoulders biceps triceps
weekends off

Youre hitting every muscle 2 times a week this way except legs, which you could easily have a light leg day on the weekend.


add some fasted cardio on wednesday and weekends
 

Multislacking

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Haha … I refuse to jinx myself by calling it a log. Every fuckin time I run a log I get hurt. So…. No this isn’t a log… it’s a journal… so my sporadic thoughts stop sidetracking others’ posts and also so I can at least allow others to see me fail… or succeed… at least try to keep myself accountable.

Cool, cool. I'm sure MK's diary is WAAAAAYYY more interesting than his log book.
 

maxmuscle1

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Well holy hell….

day 1 (legs) of maxxx’s meat packing plan!!! Kicked my ass. Most intense workout I’ve had in two years… I forgot how intense going heavy feels.. I switched out hack squats for sissy squats and did them as a finisher with leg extensions and damn I’m still walking like kilsong after a Saturday night.

food: venison cheeseburger casserole … shit hit the spot. Wife gets bonus points for this one!!!

Im actually happy you are sore ! Welcome back ! Lmao . I found waking down stairs are waaay harder than walking up ! Kill it . I’d Wolf that friggin Venison Pasta Cheesy Goodness ! Mmm

Max out
 

Bft84

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For you ...On The House! This is one of my pay workout and ....I looked Damn good after 8 weeks only

MAX SUPER LEAN BULK
—————————————————————
Day One
* Weighted Or Reg Pull-ups 3 sets x 8,7,6 reps
* Chainsaws 3 sets x 8,7,6 reps
* Bent-over barbell rows 3 sets x 8,7,6 reps
* Close grip to Chest Lat pull downs 3 sets x 8,7,6 reps
* Seated upright cable rows 3 sets x 12, 11,10 reps{erect, no momentum}
* Wide grip pull downs 3 sets x 12,11,10 reps
* Dumbbell Front Laterals 3 sets x 20 reps {hold dumbbells together, close}
* Rear delts on pec dec 4 sets x 9,8,7,6 reps
* Bent over dumbbell rear laterals 4 sets x 12 reps

Day Two
* Incline Barbell bench press 5 sets x 9,8,7,6,5 reps
* Flat dumbbell press 3 sets x 8,7,6 reps
* Barbell Bench to Neck 3 sets x 8,7,6 reps
* Weighted dips/chainbelt 3 sets x 8,7,6 reps {lean forward/try to fail}
* Cable no-crossovers/touch 3 sets x 15 reps perfect arcs{elbow slight bend}
* Barbell/Heavy Dumbbell Pullovers{extra work, if you have energy} 3 sets - fail @ 8 reps* optional

OFF

Day Four: Arms
* Standing dumbbell curls 3 sets x 8,7,6 reps
* Standing EZ Bar curls 3 sets x 8,7,6 reps
* Preacher curls or Cable 3 sets x 8,7,6 reps
* Triceps push-downs 3 sets x 9,8,7 reps
* Seated dip machine 3 sets x 10,9,8
* Rope or Towel push-downs 4 sets x 10,9,8, burn 20 reps

Day Five: Legs
* Leg extensions 3 sets 12 reps
* Squats 5 sets of 9,8,7,6,5 reps
* Hack squats 3 sets x 7 reps
* Leg press 3 sets x 12,11,10 reps
* Seated Leg curls 3 sets x 12,11,10 reps
* Standing leg curls 3 sets x 7 reps
* Lying leg curls 3 sets x 12,11,10 reps

Day Six: Shoulders, Low Back
* 1 warm up then, Olympic Deadlifts 5 sets of 9,8,7,6,5 reps
* Standing Barbell Military press 4 sets x 9,8,7,6 reps
* Olympic Squats 4 sets x 9,7,6,5 reps
* Side laterals 3 sets x 10,9,8 reps
* Dumbbell front raises 3 sets x 8,7,6 reps
* Barbell Upright rows 3 sets x 9,8,7 reps
*{facing incline rear laterals*} can be added.

~ OFF / THEN REPEAT ~

You can customize it but , it may give you some ideas !

Max I was increasing my legs , so it May have extra stuff u don’t need

Are you using an intra workout? I could have everything on point and I’d never recover or progress with this. I’d be shot in a week or 2
 

zwhit

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Are you using an intra workout? I could have everything on point and I’d never recover or progress with this. I’d be shot in a week or 2

I was thinking the same but if the intensity isn't cranked all the way up, I might be able to swing it. That or max is just a freak.
 

Bft84

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I was thinking the same but if the intensity isn't cranked all the way up, I might be able to swing it. That or max is just a freak.
Well Max is probably a freak and he’s probably conditioned for high volume.
i think the intensity aspect is a great point and also how you count sets.
Id also bet that Max probably puts down a shit ton of food. If I could recover from something like this I’d do it because I love to eat and have a huge appetite.
 

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PPL is just way to much push in 1 work out for me.
1 or 2 compound movements & then isolating All 3 delt heads is how can u have the energy/strength for a honest chest workout plus tries.
 

Milford King

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My PPL is arranged differently to account for that. No way I’m doing shoulders with chest. Ain’t happening. Anyways… I’ve been smashing the weights again. I’m still fluffy but it’s only been like 2 weeks that I’ve been solid about things. I feel better. I’m doing things much differently in the gym these days. Really making an effort to do things smarter and not rushing for the finish line. It’s gonna take some time but my goals are realistic…. This summer I’m gonna get chics pregnant just by mowing my lawn with my shirt off as they drive by my house. It’s just gonna happen. I’m gonna be that sexy. Facts.
 

Milford King

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Been eating a lot of venison and turkey. Kinda getting tired of venison and turkey lately. But it works. This summer I’m gonna eat a meat lovers supreme pizza and dip it in bleu cheese probably while mowing the lawn. With my shirt off.
 
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