T Nation

Killer Merger Routine


Hey guys,
so I am embarking on this new kinda routine I've got from somewhere
It basically is a merge between powerlifting and bodybuilding
it goes like this,
Saturday,monday,wednesday POWERLIFTING
sunday,tuesday,thursday BODYBUILDING

for powerlifting you do 4x2 for each of the following
bench press
pull up
barbell rows
and behind the neck presses.

For bodybuilding
3x12 for each exercise
Sunday Chest and bicepse
Tuesday Back and triceps
thursday legs and shoulders.
What do you guys think? , Win or fail?
I think working each muscle group 4 times a week would be a recipe for overtraining
Please everyone, your thoughts?


Nice recipe for overtraining and injury. Stick to something ssimple and proven, perhaps with a bit of a strength focus, since your original plan had powerlifting in it so I'm assuming you're quite interested in strength as well.


Every powerlifting day? All those lifts?


If you want to combine them, you could do something like this (assuming you want similar rep ranges):

Day 1: Legs
Squat (Front or Back): Work up to a heavy set of 5, 3, or 1
Good Morning:5x5
Leg Press: 3x12
Calf Raise 3x12

Day 2: Off

Day 3: Chest/Shoulders/Triceps
Bench/Floor Press: Work up to a heavy set of 5, 3, or 1
Barbell Incline Press: 5x5
Lateral Raises 3x12
Barbell Extensions 3x12

Day 4: Off

Day 5: Back/Biceps
Rack Pull/Deadlift: Work up to a heavy set of 5, 3, or 1
Pull-ups: 5x5
DB Rows: 3x12
Barbell Curls: 3x12

Day 6: Off

Day 7: Off

With the main exercises (Squat, Bench, Deadlift) change either the variation or the rep range each week. Focus on setting PRs each week. The second exercise should help raise the main lift, while still working the targeted muscle each day, and the other exercises are the high-rep exercises designed to get in a bit more volume for the desired body parts.


That looks like a disasterpiece to me


WS4SB 3.


"KILLER" routine is absolutely right. Unless you'll be doing a killer stack I say you'll make progress for about 9 days and then you'll suffer the worst cold of your life or just completely break down by day 11 or 12. Overtraining isn't even the right term for doing movements that include your shoulder girdle 6 days a week. I say stay well clear of this "somewhere" that provided you with this routine.




Why don't you have a day for each powerlift, and afterward do bodybuilding movements that relate to the exercise?