sword_’s BodyBlog

I’m writing this simply because I have been asked a few times what my current training routine is like. I primarily got the idea of this by looking at Layne Norton’s (str8flexed) routine and customized it to my needs.
This form of training emphasizes strength and hypertrophy on alternating days and is usually 4-5 days a week.  Since I want to acquire a confluence between functional strength & aesthetics this form of training seems to suit what I want to accomplish.
Day 1: Strength: Lower Body (Compound Movements)
Day 2: Strength: Upper Body (Compound Movements)
Day 3: Hypertrophy: Chest / Arms (Isolation Movements)

Day 4: Hypertrophy: Shoulders / Back (Isolation)

Day 5: Hypertrophy: Legs

To me, what I consider an acceptable range for strength days is 4-6 reps per set. Hypertrophy I emphasize lower weight but higher rep ranges of 8-12+ reps per set.

Some would argue that working certain muscle groups twice a week is counterproductive to growth but I have been training for a few years now and this form of advanced training is helping me accomplish more growth. I also have been BCAA loading which also aids in recovery through the routine. My schedule for rest days isn’t consistent and I generally only rest when I feel I cannot perform the next day, but usually I rest between days 3 & 4 and rest 1-2 days after day 5.

My goal by the end of the year is to reach a lean 210 lbs, improve strength, and cardiovascular endurance.  In the near future I hope to possibly do a powerlifting event, possibly a bodybuilding competition, but I want to eventually start MMA.

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