Bodybuilding and Powerlifting Routines

[Trevor Lane]

I'm already thinking about what to move on to after my 12 weeks of the C&P template and I just came up with something interesting, it's a combination of the 20 rep squats and a push-pull but modified a bit to use more weight for less reps. Any experienced Bodybuilder types, please let me know what you think, an example week would look like this:

Monday - Squats
Squats & Stretch 5*5
Calf Raises 5*max w/ squat weight
Chinups 5*max
Dips 5*max
Ab Wheel 5*max

Tuesday - Push
BTN Press 10*3
Bench/CG Bench 10*3
Arnolds & Forearms 5*5 & 5*max @ arnold weight (respectively)
Ab Wheel 5*max

Wednesday - Squats
Front Squats & Stretch 5*5
Calf Raises 5*max w/ squat weight
Chinups 5*max
Dips 5*max
Ab Wheel 5*max

Thursday - Pull
High Pull 10*3
Pull downs or rows 10*3
Hammer Curls & Forearms 5*5 & 5*max @ curl wt.
Ab Wheel 5*max

Friday- Squats
Squats & Stretch 5*5
Calf Raises 5*max w/ squat weight
Chinups 5*max
Dips 5*max
Ab Wheel 5*max

Saturday - Bear
The Bear 5*5
Farmer's Walk 3*60 ft
Ab Wheel 5*max

Sunday - off/abs only


I'm trying to be creative, bold, and productive

[lefthookright]

korte's 3x3 link is gone where do I find the new one?

[BendtheBar]

Trevor: I like the look of that program.

LHR...I'll fix the link. Sorry. Here it is:

Stephan Korte’s 3×3 Powerlifting Program

[Trevor Lane]

Originally Posted by BendtheBar

Trevor: I like the look of that program.

Yeah. I do to

[BendtheBar]

Originally Posted by Trevor Lane

Yeah. I do to

Doug Hepburn advocates 8x3's, and I used a similar style for a while. I made good progress with that approach. If I went to 10x3 I would probably need a tad bit lighter weight

[Trevor Lane]

Originally Posted by BendtheBar

Doug Hepburn advocates 8x3's, and I used a similar style for a while. I made good progress with that approach. If I went to 10x3 I would probably need a tad bit lighter weight

yeah, 8*3s sounds cool.. I always like more weight. My thought at least with the squats is to try to use the same weight for all 5 sets each time... once you have a week where you achieve that you put more on the bar on Monday and keep that for as many sets as possible. I prefer organic progression to a forced progression, as you may be able to put up more than the progression scheme calls for.