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  1. #1
    Registered User StumpingIron's Avatar
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    Looking for a new 4-5 day split routine

    Hey guys I have been using the fierce five five day split and I got some really good strength gains with
    Deadlift going from 160 to 180kg
    Squat going from 110 to 135kg
    and Bench going from 95 to 105kg
    I am now looking for a new program to run that still runs around the same three compound movements. If anyone has any good suggestions that would be really great cheers.
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  2. #2
    Registered User paulinkansas's Avatar
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    How about Push Pull Legs Upper Lower. That's a 5 day workout.
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  3. #3
    Registered User StumpingIron's Avatar
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    Originally Posted by paulinkansas View Post
    How about Push Pull Legs Upper Lower. That's a 5 day workout.
    Cheers mate do you have any suggestions on any workout plans for this format?
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  4. #4
    Registered User BeginnerGainz's Avatar
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    Does it have to be a 5 day workout?
    You could easily do 5/3/1 for 3 days centered around the big 3.

    Example:
    Bench press 5/3/1
    CGBP 5x10
    Lateral raise 5x10
    DB shoulder press 5x10

    Deadlift 5/3/1
    Barbell row 5x10
    Lat pull down/chin up/pull up 5x10

    Squat 5/3/1
    Leg press 5x10
    Back extension/GHR 5x10
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  5. #5
    WOATbrah of peace :) sooby's Avatar
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    Could try out something like this

    http://swoleateveryheight.blogspot.c...lified_13.html
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  6. #6
    ScandyBrah IvanNorge's Avatar
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    I was in similar situation as you.

    Hopped on Jonnie Candito's 6 week free program and am now finishing 2nd cycle of it.

    Program is free and has progression laid out in an excel sheet and tells you exactly what weights and reps to use each workout(you input your 1rm for the big 3)

    Has you lifting 5 times a week for the first 2 weeks, then 4 times for the 2nd 2 weeks and 3 times the 5th week. Volume is high at the beginning with lower intensity, but during last 2 weeks, the intensity is higher and they're lower volume.

    6th week you either: test your new 1 RM, deload, or input your calculated 1rm and start a new cycle (that's what I do)

    Hope this helps.
    Powerlifting 2020
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  7. #7
    Registered User WolfRose7's Avatar
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    Second the candito recommendation.

    Any of the new barbell medicine templates would be good too.

    Brazzos Valley barbell free program is a funky 5 day option
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  8. #8
    Registered User TheSwedenator's Avatar
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    Since you're working out 5 days I would suggest an upper/lower split so you can work each muscle group twice a week. Here's the split I've been doing for the past couple months with some pretty good results.

    The Swede Split
    Monday - Upper/Low weight high reps(15-20)/3-4 sets - Bench press, bent over row, military press, Lat pulldown/ pullups, dips/tricep pushdown, barbell curl/ concentration curl.
    Tuesday - Lower/Low weight high reps(15-20)/3-4 sets - Squat, RDL, Lunges, Quad extensions, hamstring curls, abductor and adductor exercises.
    Wednesday - Full body deep static stretches, abs.
    Thursday - Upper/High weight low reps(2-5)/3-4 sets - Bench/dumbbell press, Tbar/dumbbell row, military/dumbbell shoulder press, lat pulldown, skull crushers/tricep pushdown, barbell/dumbbell/seated curls, shrugs.
    Friday - Lower/High weight low reps(2-5)/3-4 sets - Squat, deadlift, lunges with weights, farmers carry.
    Saturday - Off
    Sunday - Off
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  9. #9
    Registered User StumpingIron's Avatar
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    Originally Posted by BeginnerGainz View Post
    Does it have to be a 5 day workout?
    You could easily do 5/3/1 for 3 days centered around the big 3.

    Example:
    Bench press 5/3/1
    CGBP 5x10
    Lateral raise 5x10
    DB shoulder press 5x10

    Deadlift 5/3/1
    Barbell row 5x10
    Lat pull down/chin up/pull up 5x10

    Squat 5/3/1
    Leg press 5x10
    Back extension/GHR 5x10
    Cheers mate I know I can get the same results off a 3 day workout but mentally I just feel like I need to train 4 or more days per week if that makes sense.
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  10. #10
    Registered User StumpingIron's Avatar
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    [QUOTE=sooby;1596254671]Could try out something like this


    Thanks it Looks interesting I’ll have a look into it
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  11. #11
    Registered User StumpingIron's Avatar
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    [QUOTE=IvanNorge;1596255231]

    Yeah I’ve had a look at this and I like how it integrates strength and hypertrophy rather than leaning to far to either side.
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  12. #12
    Registered User StumpingIron's Avatar
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    [QUOTE=WolfRose7;1596256571]

    The Brazzos 5 day split looks interesting but what are you’re thoughts on hitting some of the compound two days in a row?
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  13. #13
    Registered User StumpingIron's Avatar
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    [QUOTE=TheSwedenator;1596256961]

    This looks fairly decent but wouldn’t the rep range being in the 15-20 for some days be too high to have any significant intensity in the workout?
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  14. #14
    Registered User WolfRose7's Avatar
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    [QUOTE=StumpingIron;1596327271]
    Originally Posted by WolfRose7 View Post

    The Brazzos 5 day split looks interesting but what are you’re thoughts on hitting some of the compound two days in a row?
    what of it?
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  15. #15
    Registered User randa891's Avatar
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    Bill Starr 5x5 is a good training program. I recommend it.
    English is not my first language
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  16. #16
    Registered User StumpingIron's Avatar
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    [QUOTE=WolfRose7;1596328161][QUOTE=StumpingIron;1596327271]

    Would this not affect the recovery of the muscle?
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  17. #17
    Registered User BeginnerGainz's Avatar
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    Originally Posted by StumpingIron View Post
    Cheers mate I know I can get the same results off a 3 day workout but mentally I just feel like I need to train 4 or more days per week if that makes sense.
    Of course, I wanted to do the same thing until the weights starting getting heavy and then I took my rest days as a blessing.
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  18. #18
    Registered User Filmbuff81's Avatar
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    You could give the muscle and strength pyramids 5 day intermediate routine a try if you’re comfortable with RPE.

    You can find it on Andy Morgan’s website.
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  19. #19
    Bands and chains FurtadoZ9's Avatar
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    Nice progress man

    I'm a huge fan of upper lowers.

    Upper
    Lower
    Off
    Upper
    Lower
    Off
    Off

    Balance of workload and rest days. Can dedicate days to intensity or volume. Change exercise rotation based on needs or weak points. Do small things on off days if you wish.

    If you miss a day, it's easy to just do it the next day or modify volume of future days; without putting a dent in recovery or having to miss a workout all together.

    Very flexible and forgiving.
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  20. #20
    Registered User WolfRose7's Avatar
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    [QUOTE=StumpingIron;1596360081][QUOTE=WolfRose7;1596328161]
    Originally Posted by StumpingIron View Post

    Would this not affect the recovery of the muscle?
    Do muscles need to be recovered to use them again?
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