Pendulum Bodybuilding

Bigger Stronger Leaner Competitive Bodybuilding
1

I am interested in giving Pendulum Bodybuilding a try after my week off.

However i cannot use the prescribed split because of my work timetable (i am an air traffic controller and i work some tough shifts). I can do one on one off ie Monday Wednesday Friday Sunday Tuesday Thursday etc. Can fit some HITT in a couple of days in between.

Can the program be altered to fit my needs? The problem is only encountered in the first two phases.

I feel i am a little advanced for ABBH which fits my schedule exactly

2

Actually, it shouldn’t be a problem at all. Just use a rolling week. No one says that you must start every week on a Mon. and finish the week on a Sun.
Ex. Structural 1- Wkt1/mon, wkt2/wed, wkt3/fri, wkt4/sun
Structural 2- Wkt1/tue, wkt2/thr, wkt3/sat, wkt4/mon
Functional- Wkt1/wed, wkt2/fri, wkt3/sun
Structural 2- Wkt1/tue, wkt2/thr. wkt3/sat, wkt4/mon
Structural 1- Wkt1/wed, wkt2/fri, wkt3/sun,wkt4/tue
Wednesday-Sunday off for recovery and you can start a new phase on Monday which falls within your schedule, or you can do another form of training such as ABBH. I really don’t see any reason why you would be too advanced for ABBH. It is a very good program with which many “advanced” trainees have been getting great results with.

3

Another option would be to do a three day per week pendulum. Here is a general all-around pendulum that CT posted in his guest forum. It should give you the rough idea. I think this was the first time he mentioned his pendulum idea on t-mag:

"If you want strength, power and hypertrophy while training only three times per week I recommend the pendulum approach:

Week 1: Hypertrophy
Week 2: Strength
Week 3: Power
Week 4: Strength
Week 5: Hypertrphy
Week 6: Hypertrophy
Week 7: Strength
Week 8: Power

When training 3 times per week the type of workout will vary from phase to phase. Example:

A.Hypertrophy weeks (legs/push/pull structure)

DAY 1

  1. Back squat
    1 x 12
    1 x 8
    1 x 12
    1 x 8

  2. Pause front squats
    3 x 6 with a pause at parallel
    Rep 1 = 12 sec. pause
    Rep 2 = 10 sec. pause
    Rep 3 = 7 sec. pause
    Rep 4 = 5 sec pause
    Rep 5 = 3 sec pause
    Rep 6 = 1 sec pause

  3. Leg curl 2/1 (up with two legs down with one leg in 5 seconds)
    3 x 5/leg

  4. Calf raises with two pauses
    3 x 10 (2 sec. pause in fully stretched position and 2 sec. pause in fully contracted position)

DAY 2

  1. Bench press
    1 x 12
    1 x 8
    1 x 12
    1 x 8

  2. Military press
    1 x 12
    1 x 8
    1 x 12
    1 x 8

  3. Paused dips
    3 x 6 with a pause at parallel
    Rep 1 = 12 sec. pause
    Rep 2 = 10 sec. pause
    Rep 3 = 7 sec. pause
    Rep 4 = 5 sec pause
    Rep 5 = 3 sec pause
    Rep 6 = 1 sec pause

  4. Contrast DB shoulder press
    3 x 8 contrast style
    Reps 1-2: 604 tempo
    Reps 3-4: explosive
    Reps 5-6: 604 tempo
    Reps 7-8: explosive

DAY 3

  1. Deadlift
    1 x 12
    1 x 8
    1 x 12
    1 x 8

  2. Paused seated rowing
    3 x 6 with a pause bar on sternum
    Rep 1 = 12 sec. pause
    Rep 2 = 10 sec. pause
    Rep 3 = 7 sec. pause
    Rep 4 = 5 sec pause
    Rep 5 = 3 sec pause
    Rep 6 = 1 sec pause

  3. Chins
    1 x 12
    1 x 8
    1 x 12
    1 x 8

  4. Barbell shrugs
    3 x 10 (2 sec. pause in fully stretched position and 2 sec. pause in fully contracted position)

B. Strength weeks (whole body)

DAY 1

  1. Squat
    5 x 5 (work up to 5RM)

  2. Bench press
    5 x 5 (work up to a load you could do 6-7 times)

  3. Power clean
    5 x 5 (explopsive reps, no need for very heavy loading)

  4. Leg curl 2/1
    3 x 5/leg

DAY 2

  1. Bench press
    5 x 5 (work up to 5RM)

  2. Deadlift
    5 x 5 (work up to a load you could do for 6-7 reps)

  3. Speed squat
    5 x 5 (using 40-45% of your max squat, do the reps as fast as possible)

  4. Close-grip bench press
    3 x 5 (work up to 5-6RM)

DAY 3

  1. Deadlift
    5 x 5 (work up to a 5RM)

  2. Back squat
    5 x 5 (working up to a load you could do 6-7 times)

  3. Speed bench press
    5 x 5 (40-45% as fast as possible)

4.Shrugs
3 x 5

C. Power weeks (Legs/push/pull)

DAY 1

  1. Back squat
    6 x 3 (work up to a 3RM)

  2. Power clean
    6 x 3 (work up to a relatively heavy, yet still explosive load)

  3. Jump squat (15-25% of your max squat)
    4 x 5

  4. Depth jumps (off of a 50-75cm box)
    3 x 10

DAY 2
1.Bench press
6 x 3 (work up to a 3RM)

  1. Push press
    6 x 3 (work up to a relatively heavy, yet still explosive load)

  2. Speed bench press
    6 x 2 (50% max bench with max speed)

  3. Plyo push ups
    3 x 10

DAY 3

  1. Barbell rowing
    6 x 3 (work up to a 3RM)

  2. Seated rowing
    6 x 3 (work up to a 3RM)

  3. Chins
    6 x 3 (work up to a 3RM)

  4. Shrugs
    6 x 3 (work up to a 3RM)"