Got it, thank you for sharing an opinion.
I studied dietetics (viewing workout programs as well) in my foreign country so I have some knowledge but I wouldn’t call it professional. I lift for around 8 years but has some breaks, so I’d say it’s 2 year consistently.
Europeans usually just do straight split, FBW, Upper/Lower or Push/Pull/Legs (the last one is not as common). The people on non-US forums or at the gym never heard of any of these programs such as Fierce5, nSun, BBB, FSL etc. When I posted it on a forum, all said that it is not good at all. My school is much different, and I would say that both of these plans that I posted is fine and covered all muscles.
And other way around, I am working with an out of country specialist that is a powerlifter with 25yr experience and prepares a lot of people for professional competition. I pasted a plan that he prepared on other US forum and everyone said that it sucks.
That’s why I am so confused.
Here is the plan that he created for me to start with my cutting.
3 (workout days) / 1 (off) / 3 (workout days) / 2 (off)
Workout Variant 1
Monster Walk with a resistance band around midfoot
Plank for 30 seconds
Romanian Deadlifts with dumbbells for 5 reps
Row from plank position, 4 sets of 10 reps
Bulgarian split squats, 3 sets of 10 reps per leg
Seated dumbbell curls with an underhand grip, 4 sets of 8 reps
Stationary lunges with dumbbells, 3 sets of 10 reps
Pendlay row with dumbbells, 4 sets of 8 reps
Workout Variant 2
Romanian Deadlifts with dumbbells, 4 sets of 5 reps
Pull-ups on a bar with a band assistance, 5 sets of 5 reps
Skiing motion with a resistance band, 4 sets of 12 reps
Sumo Deadlift with dumbbells and a resistance band, 5 sets of 8 reps (fixed weight)
Bench press with dumbbells, 4 sets of 12 reps
Push-ups with a resistance band, 3 sets of 8 reps (each set to failure)
Plus: 3 sets of plank, 1 set of side plank
Workout Variant 3
Goblet Squats, 3 sets of 8 reps (5210)
Neutral grip push press with dumbbells, 3 sets of 10 reps (fixed weight, with a slight reserve)
Barbell rows along the torso, 4 sets of 10 reps
French press lying down with dumbbells, 4 sets of 12 reps
Seated bicep curls with supination, 4 sets of 12 reps
Chair squats with dumbbells, heels on a platform, 3 sets of 10 reps (4210)
Good mornings, 3 sets of 10 reps (3210) (to failure)
Plus:
Abs: leg raises lying on the floor, every 10 seconds raise legs 20 cm x3
Allah's with a resistance band attached to a bar, 3 sets of 12 reps.
And here is a plan which he created for my last bulk.
Wednesday, Saturday, Sunday off.
W1
(Activation)
Monster walk + plank superman x 4
Rotational band pull-downs alternately 4 x 12 per side
Stiff-legged deadlift with dumbbells and a knee pause 1 x 6
1.Deadlift with wider grip, 2cm deficit 4/4/2/2/1/1
2.Bench dumbbell press 3 x 6
3.Good morning 3 x 10
4.Front squats (3311 tempo) 3 x 3
5.Push press 4 x 5
5.21s for biceps with dumbbells while seated 3x
W2
(Activation)
Cuban rotations
Banded pull-aparts behind the back
Banded pulldowns with elbows out x 3
1.1. Incline bench press
1.2. Incline dumbbell press
1.3. Pause bench press 3/2/2/1/5
2.Chest stretch with band 3 x 8
3.Floor press with neutral grip dumbbells and band 4 x 6
4.Close-grip bench press 4/6/5
5.Standing French press with dumbbells 3 x 12
6.Hammer curls 2 x 6
7.Band pull-apart with overhead press 4 x 12
8.Ab wheel rollouts 3 x 10
W3
(Activation)
Lunges + step-ups 3 x 12
Monster walk with two bands (knees, mid-foot) 3 x max reps
1.Rear foot elevated split squats 5/2/2/1/3
2.Sumo deadlifts from high blocks 3/4/5/6
3.Bulgarian split squats 3 x 10 per leg
4.Standing calf raises on a raised platform 3 x max reps
W4
1.Pendlay rows 3 x 12
2.Incline dumbbell press + flyes 3 x 10+10
3.Seated lateral raises 3 x 12
4.Triceps pushdowns with band 3 x 10
5.Standing bicep curls with supination 2 x 12
6.Barbell curls 3 x max
7.Weighted glute bridge 3x
8.Side plank 2x