From Powerlifting to Bodybuilding this Year; Advice

Bigger Stronger Leaner Competitive Bodybuilding
1

This split is going to be done for the first 12 weeks of the year,followed by 2 HIT cardio weeks, then 1 low intensity cardio week, then a week off from the gym

How does this look? Diet tips? any advice at all? thanks

Monday: Shoulders/Chest/Triceps
Shoulders
Push press
Sets 6
Reps1 x 7, 1 x 5, 1 x 3, 1 x 7, 1 x 5, 1 x 3
Rest 120 seconds

Javelin thrower press
Sets 4
Reps 4 to 6/arm
Rest none

Dumbbell lateral raise
Sets 3
Reps 10-12
Rest: 45 seconds

Chest
Pullover Floor Press
Sets 2 Warm-up Sets, 4 work Sets
Reps 20,15,8,8,8,8
Incline Dumbell Press
Sets 4
Reps 10-12
Reps 120 seconds
Squeeze Fly
Sets 4
Reps 8-10
Rest 90 seconds

Triceps
Overhead Extensions
Sets 4
Reps 10
Rest 60 seconds

Decline NoseBreakers
Sets 4
Reps 8
Rest 60 seconds

Reverse Grip Pushdowns
Sets 4
Reps 10Rest 60 seconds

Tuesday: Abdominal/Cardio/Stretch/Sauna

Incline Praying Mantis
Incline Russian twist
Gagne’s Cyclone
Stabilizer Ball Crunch (weighted)
Dragon Flag
Rope Suplex

Sets Circuit until failure
Reps 8-10
Rest minimal

Cardio
1 Hour ( alternate machine every session)
Stretching
15 minutes total
Sauna
15-20 minutes

Wednesday: Back/Biceps

Deadlift
Sets: 9
Reps:15,12,8,5,5,5,5,5,5
Rest 180 seconds

Isometric/eccentric pull-ups
Sets: 4
Reps: 1 ( 20 second pull)
Rest: 120 seconds

Double Down Pulldowns
Sets: 4
Reps: 10-12
Rest:60 seconds

Arc Decline Dumbell Rows
Sets: 4
Reps: 10-12
Rest: 60 seconds

Decline Dumbell Rows
Sets: 4
Reps:10-12
Rest:60 seconds

Iso-dynamic lat pull-down

Rep 1: 12 seconds
Rep 2: 9 seconds
Rep 3: 7 seconds
Rep 4: 5 seconds
Rep 5: 3 seconds
Rep 6: 1 seconds

Iso-dynamic lat pull-down
Sets: 3
Reps: 6
Rest: 120 seconds

Thursday: Abdominal/Cardio/Stretch/Sauna

Incline Praying Mantis
Incline Russian twist
Gagne’s Cyclone
Stabilizer Ball Crunch (weighted)
Dragon Flag
Rope Suplex

Sets Circuit until failure
Reps 8-10
Rest minimal

Cardio
1 Hour ( alternate machine every session)
Stretching
15 minutes total
Sauna
15-20 minutes

Friday: Legs

Squats
Sets: 5
Reps15,12,8,8,8
Rest:180 seconds

Keystone Deadlift
Sets: 4
Reps:8
Rest120 seconds

Leg Press
Sets: 3, 2 work sets, 1 drop set 20 x 20 x 20
Reps: 20

Leg Extensions/Sissy Squat Superset
Sets: 3
Reps: 30

Lying Leg Curls
Sets: 5
Reps:15,12, 10,10,10,

Seated Leg Curls
Sets: 3
Reps 15,12, drop set 10x

2

After an initial look I have to say that 9 sets of deadlifts at the beginning of your back workout just feel like to much to me. You have a powerlifting background and you alone will assess your capacity the best - however, the fact that you have a brutal ab session the day before and the volume of your deadlifts is scary. You also plan on doing 16 sets after those deadlifts. I could not do that, period. If you have done anything close to it in the past then you should try it to see how it feels.

But if you’re upping the volume significantly for the first I’d say drop sets from the deadlifts - maybe 5sets of deadlifts and the rest of the exercises could be 3 sets? That’s still 17 sets for the back and that’s a good number to begin with. Also, unless i’m missing something, you do not have a direct arm exercise. If you want to call it a back and ARM day adding some curls would be a great idea. Pulldowns and rows are good for stimulating the arm but they will not replace curls.

Instead of nitpicking the details more I’ll go ahead and suggest that you should try a traditional 5-day split of chest-back-shoulders-arms-legs. It’s used by a lot of people successfully and it’s a good bodybuilding template to begin with. You can adjust as you go along. You can do the ab/recovery stuff after the workouts but I would suggest not doing any of ab work before the day deadlifting or squatting.

If the 5 day split doesn’t sound good you should look around the site for other templates. Maybe the HSS by CT? I just feel like your current routine needs a lot of fixing to do. I mean, you do have 30+ sets on the first day and that’s probably too much for anyone.

3

[quote]theceka wrote:
After an initial look I have to say that 9 sets of deadlifts at the beginning of your back workout just feel like to much to me. You have a powerlifting background and you alone will assess your capacity the best - however, the fact that you have a brutal ab session the day before and the volume of your deadlifts is scary. You also plan on doing 16 sets after those deadlifts. I could not do that, period. If you have done anything close to it in the past then you should try it to see how it feels.

But if you’re upping the volume significantly for the first I’d say drop sets from the deadlifts - maybe 5sets of deadlifts and the rest of the exercises could be 3 sets? That’s still 17 sets for the back and that’s a good number to begin with. Also, unless i’m missing something, you do not have a direct arm exercise. If you want to call it a back and ARM day adding some curls would be a great idea. Pulldowns and rows are good for stimulating the arm but they will not replace curls.

Instead of nitpicking the details more I’ll go ahead and suggest that you should try a traditional 5-day split of chest-back-shoulders-arms-legs. It’s used by a lot of people successfully and it’s a good bodybuilding template to begin with. You can adjust as you go along. You can do the ab/recovery stuff after the workouts but I would suggest not doing any of ab work before the day deadlifting or squatting.

If the 5 day split doesn’t sound good you should look around the site for other templates. Maybe the HSS by CT? I just feel like your current routine needs a lot of fixing to do. I mean, you do have 30+ sets on the first day and that’s probably too much for anyone.[/quote]

I’m a big time masochist when it comes to training lol

I’m a college kid right now, so basically all i do is lift,sleep, eat and study, i have lots of recovery time

i must have forgotten the bicep part of the routine- my bad

but its

cross body hammer curls and barbell curls for 3 sets of 8

i’m also cutting a warm up set from the deadlift, and doing 4 x 8 for the actual work sets

4

On your first day; I would suggest switching to Chest/Shoulder/Tricep if your going to do them all on one day.

I personally divide all them up. Chest/Bi, Shoulder/core, Back, Tri

Why? Because on bench day, I get work on my shoulder and tri already…so putting them on another day gives more work for them. It’s worked well thus far…iv’e gotten bigger and stronger with the added weekly volume.

As far as dieting goes…look up the carb cycling codex. As long as your calories are high…you should do well.

5

[quote]Ct. Rockula wrote:
theceka wrote:
After an initial look I have to say that 9 sets of deadlifts at the beginning of your back workout just feel like to much to me. You have a powerlifting background and you alone will assess your capacity the best - however, the fact that you have a brutal ab session the day before and the volume of your deadlifts is scary. You also plan on doing 16 sets after those deadlifts. I could not do that, period. If you have done anything close to it in the past then you should try it to see how it feels.

But if you’re upping the volume significantly for the first I’d say drop sets from the deadlifts - maybe 5sets of deadlifts and the rest of the exercises could be 3 sets? That’s still 17 sets for the back and that’s a good number to begin with. Also, unless i’m missing something, you do not have a direct arm exercise. If you want to call it a back and ARM day adding some curls would be a great idea. Pulldowns and rows are good for stimulating the arm but they will not replace curls.

Instead of nitpicking the details more I’ll go ahead and suggest that you should try a traditional 5-day split of chest-back-shoulders-arms-legs. It’s used by a lot of people successfully and it’s a good bodybuilding template to begin with. You can adjust as you go along. You can do the ab/recovery stuff after the workouts but I would suggest not doing any of ab work before the day deadlifting or squatting.

If the 5 day split doesn’t sound good you should look around the site for other templates. Maybe the HSS by CT? I just feel like your current routine needs a lot of fixing to do. I mean, you do have 30+ sets on the first day and that’s probably too much for anyone.

I’m a big time masochist when it comes to training lol

I’m a college kid right now, so basically all i do is lift,sleep, eat and study, i have lots of recovery time

i must have forgotten the bicep part of the routine- my bad

but its

cross body hammer curls and barbell curls for 3 sets of 8

i’m also cutting a warm up set from the deadlift, and doing 4 x 8 for the actual work sets

[/quote]

then go ahead and try this. I think the soreness from your ab session may affect your deadlift and squat performance but that shouldn’t stop you from trying it. you should keep going as long as you’re gaining and stop if you’re not making progress - no need to suffer through it if it’s not working.

I would suggest eating very big through the whole thing. very big. bcaa s could help with the soreness if you can afford them.

6

[quote]theceka wrote:
Ct. Rockula wrote:
theceka wrote:
After an initial look I have to say that 9 sets of deadlifts at the beginning of your back workout just feel like to much to me. You have a powerlifting background and you alone will assess your capacity the best - however, the fact that you have a brutal ab session the day before and the volume of your deadlifts is scary. You also plan on doing 16 sets after those deadlifts. I could not do that, period. If you have done anything close to it in the past then you should try it to see how it feels.

But if you’re upping the volume significantly for the first I’d say drop sets from the deadlifts - maybe 5sets of deadlifts and the rest of the exercises could be 3 sets? That’s still 17 sets for the back and that’s a good number to begin with. Also, unless i’m missing something, you do not have a direct arm exercise. If you want to call it a back and ARM day adding some curls would be a great idea. Pulldowns and rows are good for stimulating the arm but they will not replace curls.

Instead of nitpicking the details more I’ll go ahead and suggest that you should try a traditional 5-day split of chest-back-shoulders-arms-legs. It’s used by a lot of people successfully and it’s a good bodybuilding template to begin with. You can adjust as you go along. You can do the ab/recovery stuff after the workouts but I would suggest not doing any of ab work before the day deadlifting or squatting.

If the 5 day split doesn’t sound good you should look around the site for other templates. Maybe the HSS by CT? I just feel like your current routine needs a lot of fixing to do. I mean, you do have 30+ sets on the first day and that’s probably too much for anyone.

I’m a big time masochist when it comes to training lol

I’m a college kid right now, so basically all i do is lift,sleep, eat and study, i have lots of recovery time

i must have forgotten the bicep part of the routine- my bad

but its

cross body hammer curls and barbell curls for 3 sets of 8

i’m also cutting a warm up set from the deadlift, and doing 4 x 8 for the actual work sets

then go ahead and try this. I think the soreness from your ab session may affect your deadlift and squat performance but that shouldn’t stop you from trying it. you should keep going as long as you’re gaining and stop if you’re not making progress - no need to suffer through it if it’s not working.

I would suggest eating very big through the whole thing. very big. bcaa s could help with the soreness if you can afford them.

[/quote]

I definitely have bcaa’s, I eat huge!

thanks alot

7

[quote]B rocK wrote:
On your first day; I would suggest switching to Chest/Shoulder/Tricep if your going to do them all on one day.

I personally divide all them up. Chest/Bi, Shoulder/core, Back, Tri

Why? Because on bench day, I get work on my shoulder and tri already…so putting them on another day gives more work for them. It’s worked well thus far…iv’e gotten bigger and stronger with the added weekly volume.

As far as dieting goes…look up the carb cycling codex. As long as your calories are high…you should do well. [/quote]

that makes alot of sense, plus it will lessen my time in the gym

i will deff take a look at that cycling thing

thanks alot