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What Program are You All Using?

#1

Title says it all really, what programmes are people using I was curious as there is lots of different ones on here and lots of different advise.

I was really interested in pure hypertrophy ones people have had success with. I’m a 33yr old intermediate lifter with a fair few injuries from playing rugby.

Just interested all.

#2

I’m doing my own thing right now, as soon as I get tired of that I really want to try Building The Monolith

#3

Running my own programming right now, but came off of Jon Andersen’s “Deep Water” program. Definitely the best program I’ve ever run for hypertrophy.

Second to that is Jim Wendler’s 5/3/1 Building the Monolith. Another fantastic program, great for hypertrophy.

After that, 5/3/1 BBB is a solid choice. Jim released BBB Beefcake on his blog, and it looks awesome.

After that, I enjoyed DoggCrapp. Solid program, but requires a lot of equipment to run for a long time.

After that, Super Squats/20 Rep Squats is always an effective approach.

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#4

Right now I’m doing 5/3/1 building The Monolith, after it I think I’ll dive into the 5/3/1 Boring But Strong challenge.

#5

Running conjugate now

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#6

I’m doing the “The regular guy off-season for Strength” program with a few minor modifications, and rotating my main lifts every 3-4 weeks.

Really enjoying this program, although need to be aware of the limitations of linear progression and need to remember to program deloads.

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#7

Currently doing Ryan Fischer’s HIIB 100
I recommend it if you have training ADD and a decent gas tank

#8

I’m currently doing Dan John’s minimalist program, which is two days a week. I love the simplicity of his workouts, and I add weight vest work and kettlebell work for a total of four weekly workouts.

Before that I did 531 Building a Bigger Yoke. I really liked this one.

Before that, I did CT’s “The two exercise workout plan”. This is a 4 week program based on bench press and zercher squat.

Before that was doing some version of 531 or a Dan John program.

#9

Greg Panora’s training system. Quite similar to 5th Set, some elements of Cube as well.

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#10

I’m doing a PPL program using Matt Krocs bench, dead lift and squat programs. Not far enough in to comment. But they are taxing from the word go.

Before this I used a few 531 variations which are always good.
Started weight training with Strong lifts and starting strength. Both of which get a hard time in here, but both of which I’d recommend.

#11

Using a CT hypertrophy program and having very good results in size and strength despite lots of life stress.

Squat day/ Bench day/ Hip hinge day/ Cardio - abs day/ Overhead press day/ Pulling day

#12

Thanks for all the responses so far. Id used 5x5 and then 5/3/1 but with a last spate of back injuries I don’t squat and deadlift any more and a lot of programmes are based on them.

Lately I’d been doing an upper/ lower 4 days a week which I have been seeing results with (over the last 6 months) but as there’s a lot in the sessions I feel so drained afterwards and areas like my arms and shoulders arnt as big (as there’s less isolation work in the upper/ lower).

All my friends who lift are powerlifters so I don’t know anyone big to get a good programme off to add some more mass.

#13

What back injury do you have?
Years of rugby has me buckled but with smart training and a bit of being sensible I find it manageable.

#14

They can’t be very good powerlifters if they don’t know how to add size.

Upper/lower can work just fine. Eat with a purpose and focus on feeling your muscles when you do your assistance work. You’ll see results.

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#15

I fractured my hip (which started my back problems) and then crushed two disks in my lower back. I did around 5 years of physio to get back to being normal.

I do RDL & jack squats which don’t seem to bother me but I have really poor flexibility in my thoracic spine (so the physios have said) so tend to squat poorly if I try with a bar.

My powerlifting friends all have weight classes and all their programmes focus on Bench, Squats & Dead’s.

Just looking for what people have had success with, as I workout 4 days I could do a PPL 4 times a week (so hot each area 1.5 times a week with a bit more volume), a different upper/ lower as my current one needs to go or a traditional bro split (but the consensus on this forum is to hit muscles more often).

#16

Every program I mentioned will fit in a 4 day a week approach.

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#17

You don’t have to squat or do any particular movement unless you compete.

I’m doing my own thing but it’s based off of stuff I learned from CT’s Best Damn Program for Naturals, The Tried and True Bodybuilding Template, and the recent discussion in Paul’s thread.

Four days a week is plenty of time.

#18

If your worried about the safety of any movements definitely don’t do it. As a tall guy I have had issues with my low back. What has helped me when it flairs up is single leg work, core training as well as back raises. I move into high rep goblet squats as things progress.

As for my program, currently running a 4 day body part split. Main focus is bench press. Currently running Matt Kroc’s program for bench.

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#19

As I get older and more experienced (29 years old), I slowly drift away from the splits and more towards full body. I also ditched the powerlifts for more athletic lifts. Training to failure or near 95% every workout is also a no-no.

I stumbled upon Tactical Barbell about 6 months ago and while I dont follow the exact splits (I did for 4 months) I abide by the principles. What I do is a mix of that and a lot of Ross Enamits philosophy.

3 strength workouts per week; brief (20-30 mins) (Weighted Chin Ups + Clean and Jerk)
2 cardio workouts (boxing)
2 SE workouts (strength endurance circuits; KB swings, push ups, pull ups, slams)
2 Prehab workouts (grips, core, lower back, rotator cuffs)

The point is to be explosive and strong (most people are just strong), and be able to replicate that explosiveness over a long period of time, not just once then gas out.

A typical week might look like this:

Day 1: Strength + SE
Day 2: Boxing + Prehab
Day 3: Strength
Day 4: SE + Boxing
Day 5: Prehab
Day 6: Strength
Day 7: OFF

It allows flexibility with my workouts, basically I can do Strength + SE + Boxing in one day if I have a day off mid week and then have 2 days off because Im on 12 hours shifts, etc.

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#20

An amazing program

I’ve got a base building log on here. Feel free to have a look!