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[SAMPLE ROUTINE BASED ON TABLE]
Practical Strength/Hypertrophy Programming
Example: Leg Day (Deadlift Focus)
1. Deadlift
4 Sets of 3 Reps
2. High Bar ATG Back Squats
4 Sets of 5 Reps
3. Stiff Legged Deadlifts
3 Sets of 8 Reps
4. Goblet Squats
3 Sets 12-15 Reps
5. Glute Ham Raise
2-3 Sets 10+ Reps
[VIDEO WITH BRAD SCHOENFELD]
[VIDEO ON PRILEPIN’S TABLE]
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43 comments
back to basics after a long couple years of dwindling
Thank you! 😉
thanks a lot, very helpful
Bring back the bat!!!
Great information. Thanks #helpYOUgetGAINS
nice. very nice
It's too verbose. I can't focus on what you're saying.
Should all the movements from number 2 till 6 focus on the primary goal? for example when my goal of the day is legs, should the numers 4,5,6 also focus on a part of the leg or can it be arms for example?
Really well explained. I am currently aware of that but what I'm struggling with is cycling. I've been training for a little above 2 years now, bench 115kg, squat 160kg dead 185kg.
I feel like i should start to cycle because my usual 5×5 (with about 85%) for the main movement puts me in overtraining too quickly. Any advice? Maybe on how to cycle to prevent this from happening and progress smarter?
Greetings from Germany
Yh make a program and explain it to us using both tables
Omar, is this template works with FBW?
Great video, very helpful! Loved the baseball bat… nice touch!
Teridactile 😂😂😂😂❤
So i was wondering…
Can you do strength work for legs one day and then focus of upper body hypertrophy on the same day?
And then the next day do strength for chest and then hypertrophy for legs?
Thanks
Did Omarlsuf make the example program video mentioned at the end of this post?
Any updates to this program? I saw the Powerbuilding Program on Kizen, but that seems very different from this template. I'm a bit confused 🙂 I'm looking for a 3-day variant
Exactly what im after. 2 months training and im deadlifting 200kg, Benching 160kg and Squating 160kg already. I need to build muscle because im falling apart
Couldn’t focus. That bat looks like a baguette.
when training strength for the main movement, you can train strength for an assistant movement too, but probably in the 5×3/3×3 style, rotating out 2 to 3 assistant movements ie. close grip bench to weighted dips
dude, you are funny as hell. Thank you.
My Permabulk invertebrates wya
Programme!!
That's so helpful thank you
Looks like too many sets in one session. Didn’t he also say workout every muscle group twice a week?
How many "high rep" hypertrophy days are recommended compared to typical hypertrophy reps in the 8-12 range?
Lower Body Workout
• Box Jump: 4-6×3-5 (combine last 2 optional exercises and move to first for a total of 4-6 sets of explosive jumps)
• Back Squat: 3-6×1-5
• Stiff-leg Deadlift: 3-4×4-6
• Front Squat: 2-4×6-10
• Good Morning: 2-3×10-12
where do i put forearms and trap workout on back days?
No one really talks about the rest though.
During strength training you rest up to 3-5 mins while hypertrophy is 1-2mins.
Is this really optimal?
Please stop yelling at me
Omar is such a badass that his board pointer is a fucking bat.
Omg I love your energy
U still look like shit
Can we do Strength based DeadLift for 4sets of 5reps twice a week??? Please reply
Very helpful! I appreciate you!
Really old video but full of good info. Can this template be used to make a full body workout 🤔
Your presentation is confusing. Do less saying "It's up to you." Give a specific example and at the end show what they can change; then say . . .You're good; you can be better.
How can we practice progressive overload or periodization from this template
It’s 6 years later and I’m using this😂
I just can’t over this annoying, overly assertive, tough guy delivery.
Huh. Imma try this.
please make this more clear this I understand this chart in the begging to concentrate on strength first then later at 4,5,6 etc. are endurance workout using 70 to 79% of my max. weight where beginning 1,2,3 80 to 89% of max for strength Now I work out 6 days a week I alternate between two workouts one concentrate Chest, triceps shoulders and the next day is Back, biceps and forearms so can you make clear on how to chart this in a way that i can follow this program on particular work out chest day and back days. thanks
Haha, after watching the clip at the end, this guy is definitely a Green Ranger lookalike 🙂
my brother in Christ, you skipped calves