Bodybuilding 5.29

We are heading into the second week of this 4 weeks cycle. You will be seeing the same movements from the previous week in terms of your accessory work, and you will see some decreased reps and increases in percentages.

Remember, “If it burns, it grows.”

1) Squat 5×10 @ 65%; 90 seconds between sets

2) 5 rounds of the following sequence
A – 10 Weighted Good Mornings (same weight as last week
B – 10 Bulgarian Split Squats each leg
C – 10 Single Leg Romanian Deadlift each leg (same dumbbells as last week)
D – 60 second rest

Swollhaus Programming Disclaimer:

All programming is merely a suggestion to things you can perform in the gym. By no means does Swollhaus recommend you try these lifts without the proper technique, practice, or coaching. Should you want to learn more about the sport of weightlifting, check your local area for a certified CSCS or personal trainer.

Bodybuilding 5.26

1) Deadlift 5×12 @ 60%; 90 seconds between sets

2) 5 rounds of the following sequence
A – 10 Good Mornings (weighted if possible, nothing about 95 pounds)
B – 10 Deficit Deadlifts (2-3 inches @ 40% of Deadlift)
C – Single Leg Romanian Deadlift
D – 60 second rest

Swollhaus Programming Disclaimer:

All programming is merely a suggestion to things you can perform in the gym. By no means does Swollhaus recommend you try these lifts without the proper technique, practice, or coaching. Should you want to learn more about the sport of weightlifting, check your local area for a certified CSCS or personal trainer.

Bodybuilding 5.22

So you wanna be a bodybuilder? Well, then this is going to be the program for you. We are going to start with a basic hypertrophy program focused around the bench press, squat, deadlift, and standing press. We, personally, enjoy the compound lifts (movements that involve more than one joint or muscle group) over the isolated muscle lifts. Don’t get us wrong! Isolation movements can be fantastic for making gains in bodybuilding, but we feel that we can use them as accessories to our main 4 lifts.

With that being said, I hope you know your 1 rep maxes because we will be working off of 100% for this 4 week cycle.

This will be a 4 day split.

1) Squat 5×12 @ 60%; 90 sec between rounds

2) 5 rounds of the following sequence
A – 10 Weighted Good mornings
B – 10 Bulgarian Split Squats (each leg)
C – 10 Single Leg Romanian Deadlift (each leg)
D – 60 second rest

*Ideally, you can complete this in a circuit fashion. If your gym environment isn’t conducive to that, then do the best you can. Worst thing is you do all of one movement first then do the next*

 

 

Swollhaus Programming Disclaimer:

All programming is merely a suggestion to things you can perform in the gym. By no means does Swollhaus recommend you try these lifts without the proper technique, practice, or coaching. Should you want to learn more about the sport of bodybuilding, check your local area for a certified CSCS or personal trainer.