T Nation

Plan: Power, Hypertrophy While Bulking


#1

Training for 1 year, never had a real plan.
1rm;
200kg deadlift
85kg bench
110kg squat

Will have to workout at home, so only bb/db/high pulley/dip/pullup

A UPPER
5X5 BENCH PRESS BARBELL
5x5 DUMBBELL BENCH PRESS
5X5 DIPS
5X10 DUMBBELL FLYES
5X10 TRICEP ROPE PULLDOWN

B UPPER
5X5 SEATED OVERHEAD PRESS BARBELL
5X5 SEATED OVERHEAD SHOULDER PRESS DUMBBELL
5x5 EZ BAR TRICEP EXTENSION
5X10 SEATED LATERAL SIDE RAISES
5X10 ROPE FACEPULLS

C LOWER
5X3 DEADLIFT
5X5 BENT OVER ROW BARBELL
5X5 BENT OVER ROW DUMBBELL
5X10 PULLUPS
5X10 LATERAL PULLDOWN

D LOWER
5X5 BACK SQUAT
5x5 FRONT SQUAT
5X5 DUMBBELL LUNGES
5X10 STRAIGHT LEG DEADLIFT
5x10 CALF RAISES

Monday - Lower A
Tuesday - Upper A
Wednesday - Lower B
Thursday - Upper B
Friday - Rest
Saturday - Lower A
Sunday - Upper A
and repeat, maybe have to add some core work but not sure where.


#2

These are the weights (KG’s) I’m doing them with now, slightly modified the program.

A UPPER
5X5 BENCH PRESS BARBELL (67.5)
5x5 DUMBBELL BENCH PRESS (28)
5X5-10 DIPS (5x5)
5x10 DUMBBELL FLYES (12.5)
5X10 TRICEP ROPE PULLDOWN (20)

B UPPER
5X5 SEATED OVERHEAD PRESS BARBELL(47.5)
5X5 SEATED OVERHEAD SHOULDER PRESS DUMBBELL (25)
5x5 EZ BAR LYING TRICEP EXTENSION (38)
5X10 SEATED LATERAL SIDE RAISES (5.5)
5X10 ROPE FACEPULLS (12.5)

C LOWER
5X3 DEADLIFT (140)
5X5 BENT OVER ROW BARBELL (60)
5X5 BENT OVER ROW DUMBBELL (30.5)
5X5-10 (WEIGHTED) CHINUPS ( 0 5x6)
5X10 BARBELL CURL (25)

D LOWER
5X5 BACK SQUAT (100)
5x5 FRONT SQUAT (60)
5X5x2 DUMBBELL LUNGES (25)
5X10 STRAIGHT LEG DEADLIFT (60)
5x20 CALF RAISES (70)


#3

you know you just posted your plan w/out asking a question, right?

and before you ask, “well, what do you think?” well, what are your goals?

ps, you may be better off in the beginners forum (less bickering there, anyway)