My Routine with Thibaudeau's Inspiration

Bigger Stronger Leaner Beginners
1

I have bulked from 150, I’m not a super noob, I’ve done my 5x5 and gotten pretty far with that, so I thought I’d convert. Heres what I made.

Monday - Chest and Back

Bench Press 4 x 8,6,6,4-6
Incline Bench 3 x 8,6,4-6
Flyes 3 x 10,8,6-8
Bent over rows 4 x 8,6,6,4-6
Wide grip pullups 3 x F
Deadlifts 3 x 6,4,4
Abs 5 tri-sets of crunches, reverse crunches and side bends.

Wednesday - Arms

Barbell curl - 4 x 8,8,8,6
Seated curl - 3 x 8,8,6-8
Close grip dips - 4 x 8,8,8,6-8
Ez bar extensions - 3 x 8,8,6-8
Pushdown 3 x 10,8,6-8
Abs 3 super sets of The plank and leg raises.

Thursday - Legs

Squats - 4 x 8,6,6,4-6
Leg press 3 x 8,8,4-6
Leg extension 3 x 8,8,6
Romanian Deadlift 3 x 8,6,6
Leg curls 3 x 8,8,6
Calve raises 3 x 15,15,15
Seated calve raises 3 x 15,15,15

Saturday - Front delts, Anterior delts and traps.

Military press 4 x 8,6,6,4-6
Side Laterals 3 x 8,8,6
Upright row 3 x 8,8,6
Shrugs 3 x 8,8,6
Wrist curl 3 x 15,15,15
Reverse barbell curl 3 x 10,10,10
Abs 3 super sets of cable crunches and hanging leg raises.

All abs will be done until failiure, as all bodyweight exercises.

What do you guys think of this?

I want to add dips for chest, but I dont know what to remove or where to add, so help on that.

I will be using it now, although I’m cutting, I will do super sets and slightly higher reps w/20 minutes cardio after it.

I’m currently 180, skinny fat and trying to get rid of that, I have bulked 25 lbs from 155 but now I want to get back down to somewhere around that.
I think my abs might be too much, but I’ll see what you guys make of it, go go go! :slight_smile:

2

wait…you want to be 155? how tall are you 5.0?

3

[quote]ncscarface wrote:
wait…you want to be 155? how tall are you 5.0?[/quote]

I’m 5"9 I figured thats what I needed to get body fat so low, and btw, if you checked my other posts out, sorry, I diidn’t mean to repost, my browser crashed every time I posted so I didn’t know what to do ha.

4

5 ft 9? try about 255 then not 155

5

Dude, I’m 5’8 and I get contest level bodyfat at about 175lbs. If you get down to 155 you’re going to look like a walking skeleton.

S

6

[quote]The Mighty Stu wrote:
Dude, I’m 5’8 and I get contest level bodyfat at about 175lbs. If you get down to 155 you’re going to look like a walking skeleton.

S
[/quote]

Hah cool cool, thanks, I am 180 now, I’m skinny fat so I want to get out of this mainly. Not anything else I want to do. I was 200 of fat once so now I need to get down to around 160 lean.

7

I’ll add some pics later, I’m reletavely chubby lol

8

Just clean up your diet.

9

[quote]JP1994 wrote:
Monday - Chest and Back

Bench Press 4 x 8,6,6,4-6
Incline Bench 3 x 8,6,4-6
Flyes 3 x 10,8,6-8
Bent over rows 4 x 8,6,6,4-6
Wide grip pullups 3 x F
Deadlifts 3 x 6,4,4
Abs 5 tri-sets of crunches, reverse crunches and side bends.

I want to add dips for chest, but I dont know what to remove or where to add, so help on that.
[/quote]

If you must. And I mean if you absolutely must(like, if someone is holding a gun to your head saying that you must do this programme) put dips in instead of the incline bench.

10

[quote]Jereth127 wrote:

[quote]JP1994 wrote:
Monday - Chest and Back

Bench Press 4 x 8,6,6,4-6
Incline Bench 3 x 8,6,4-6
Flyes 3 x 10,8,6-8
Bent over rows 4 x 8,6,6,4-6
Wide grip pullups 3 x F
Deadlifts 3 x 6,4,4
Abs 5 tri-sets of crunches, reverse crunches and side bends.

I want to add dips for chest, but I dont know what to remove or where to add, so help on that.
[/quote]

If you must. And I mean if you absolutely must(like, if someone is holding a gun to your head saying that you must do this programme) put dips in instead of the incline bench.[/quote]

But isn’t that more lower chest work than upper then?

11

How did you bulk from 150 to 180, doing “5x5”, and wind up “skinnyfat”?

12

http://images.t-nation.com/forum_images/c/6/c6fc4_ORIG-back.jpg

[quote]mr popular wrote:
How did you bulk from 150 to 180, doing “5x5”, and wind up “skinnyfat”?[/quote]

I done cardio from 200 until I was 150, thinking it was all good I lost all that weight, until I found out, I’m skinny fat, then begain bulking thinking it was loose skin and ended up to be fat so, I’ve bulked up but havn’t gained anymore fat.

2 pics added.

13

480×640 46.8 KB

I dont actually know if I’m skinny fat or chubby, people on bodybuilding.com say its hard to examine.

14

Did you forget to lift weights…?

15

[quote]mr popular wrote:
Did you forget to lift weights…?[/quote]

Yeah bro, you know how it is when you wanna shift a few pounds, just like you think running is the only thing and think weights will buff you out completely, now I wish I lifted because its my life now ha

16

[quote]mr popular wrote:
Did you forget to lift weights…?[/quote]

Yes, I am now educated and realise that was stupid.

17

[quote]JP1994 wrote:

[quote]Jereth127 wrote:

[quote]JP1994 wrote:
Monday - Chest and Back

Bench Press 4 x 8,6,6,4-6
Incline Bench 3 x 8,6,4-6
Flyes 3 x 10,8,6-8
Bent over rows 4 x 8,6,6,4-6
Wide grip pullups 3 x F
Deadlifts 3 x 6,4,4
Abs 5 tri-sets of crunches, reverse crunches and side bends.

I want to add dips for chest, but I dont know what to remove or where to add, so help on that.
[/quote]

If you must. And I mean if you absolutely must(like, if someone is holding a gun to your head saying that you must do this programme) put dips in instead of the incline bench.[/quote]

But isn’t that more lower chest work than upper then?[/quote]

You shouldn’t be concerned with more/less lower or upper chest work.
You should post your nutrition and we can help you from there.

There’s quite a few changes I’d make to your routine. Just to name a few.

  1. move deadlifts from the end of your workout to the beginning
  2. your spending way too much time focusing on abs.
18

[quote]ACTrain wrote:

[quote]JP1994 wrote:

[quote]Jereth127 wrote:

[quote]JP1994 wrote:
Monday - Chest and Back

Bench Press 4 x 8,6,6,4-6
Incline Bench 3 x 8,6,4-6
Flyes 3 x 10,8,6-8
Bent over rows 4 x 8,6,6,4-6
Wide grip pullups 3 x F
Deadlifts 3 x 6,4,4
Abs 5 tri-sets of crunches, reverse crunches and side bends.

I want to add dips for chest, but I dont know what to remove or where to add, so help on that.
[/quote]

If you must. And I mean if you absolutely must(like, if someone is holding a gun to your head saying that you must do this programme) put dips in instead of the incline bench.[/quote]

But isn’t that more lower chest work than upper then?[/quote]

You shouldn’t be concerned with more/less lower or upper chest work.
You should post your nutrition and we can help you from there.

There’s quite a few changes I’d make to your routine also. Number one would be moving deadlifts from the end of your workout to the beginning. Number two your spending way too much time focusing on abs.[/quote]

Oh ok thanks, but the rest is good right?

I should change my abs to 3 sets of crunches and reverse crunches or something?

19

[quote]JP1994 wrote:

[quote]ACTrain wrote:

[quote]JP1994 wrote:

[quote]Jereth127 wrote:

[quote]JP1994 wrote:
Monday - Chest and Back

Bench Press 4 x 8,6,6,4-6
Incline Bench 3 x 8,6,4-6
Flyes 3 x 10,8,6-8
Bent over rows 4 x 8,6,6,4-6
Wide grip pullups 3 x F
Deadlifts 3 x 6,4,4
Abs 5 tri-sets of crunches, reverse crunches and side bends.

I want to add dips for chest, but I dont know what to remove or where to add, so help on that.
[/quote]

If you must. And I mean if you absolutely must(like, if someone is holding a gun to your head saying that you must do this programme) put dips in instead of the incline bench.[/quote]

But isn’t that more lower chest work than upper then?[/quote]

You shouldn’t be concerned with more/less lower or upper chest work.
You should post your nutrition and we can help you from there.

There’s quite a few changes I’d make to your routine also. Number one would be moving deadlifts from the end of your workout to the beginning. Number two your spending way too much time focusing on abs.[/quote]

Oh ok thanks, but the rest is good right?

I should change my abs to 3 sets of crunches and reverse crunches or something?[/quote]

Ah you replied while I was editing. There is more. I wouldn’t call your routine good but I’ve see far worse.

I think you need to spend alot of time focusing on the big compound lifts and not do any direct ab movements. I probably do direct ab work 2-3 months out of the year. Deadlifts, squats, front squats, and standing overhead presses can do plenty for your abs.

Nutrition can make or break any training program so I’d be curious what that looks like.

What articles of Thibaudeau’s did you read that inspired this routine?

20

[quote]ACTrain wrote:

[quote]JP1994 wrote:

[quote]Jereth127 wrote:

[quote]JP1994 wrote:
Monday - Chest and Back

Bench Press 4 x 8,6,6,4-6
Incline Bench 3 x 8,6,4-6
Flyes 3 x 10,8,6-8
Bent over rows 4 x 8,6,6,4-6
Wide grip pullups 3 x F
Deadlifts 3 x 6,4,4
Abs 5 tri-sets of crunches, reverse crunches and side bends.

I want to add dips for chest, but I dont know what to remove or where to add, so help on that.
[/quote]

If you must. And I mean if you absolutely must(like, if someone is holding a gun to your head saying that you must do this programme) put dips in instead of the incline bench.[/quote]

But isn’t that more lower chest work than upper then?[/quote]

You shouldn’t be concerned with more/less lower or upper chest work.
You should post your nutrition and we can help you from there.

There’s quite a few changes I’d make to your routine. Just to name a few.

  1. move deadlifts from the end of your workout to the beginning
  2. your spending way too much time focusing on abs.[/quote]

Btw. Diet I’ll do both cutting and bulking.

Bulking

Breakfast - 3 eggs 3 whites, 1 cup oats, blueberries (if available)
Green tea.

Lunch - Tin of tuna, 3 pieces of wholemeal bread, apple.

Pre workout - Nuts w/ raisins.

Post workout - Shake w/ banana or glucose drink

Dinner - Chicken breast, 1 1/2 cups brown rice, 3 different vegetables.

Snack - Shake w/ wholemeal bread and butter for fats

pre bed meal - cottage cheese.

I have about 4 pints of milk a day when bulking.

Cutting.

Breakfast - 3 eggs, spinach + bacon.

Lunch - Chicken breast, salad.

Pre workout - celery and nuts.

Post workout - low carb shake.

Dinner - Tuna w/ 4 types of veg, so I dont get hungry.

Snack - Low carb shake.

Cottage cheese before bed, but less.

Only fluids will be diet coke and water.

Saturday and sunday are carb days.