punkguitarist
New member
I'm going to be running a test and dbol bulking cycle soon and was thinking of running the routine listed below. I will be following Jim Wendler's 5/3/1 for the main lifts because I've made good strength gains off it training naturally. For those that don't know what it is, 5/3/1 has you working up to a top set for max reps on the main lift which is usually between 5-12 reps depending on which week it is.
I usually run lower volume routines when training naturally and was wondering if this might be too low of volume to make good gains while on cycle? Also I'm trying to add some size to my arms so thats why I made a seperate arms day.
Monday: Upper 1
5/3/1 bench press
Chest Supported Rows 3 sets of 5-8 reps
Pulldowns 3 sets of 8-12 reps
DB Military Press 3 sets of 8-12 reps
Wednesday: Lower 1
5/3/1 Squats
Romanian Deadlifts 3 sets of 8-12 reps
Lunges 3 sets of 12-15 reps
Calves
Abs
Friday: Upper 2
5/3/1 Standing Military Press
Weighted Chins 3 sets of 5-8 reps
Incline DB Press 3 sets of 8-12 reps
DB Rows 3 sets of 8-12 reps
Sunday: Arms
3 exercises for bis (around 3 sets per exercise 6-15 reps)
3 exercises for tris (around 3 sets per exercise 6-15 reps)
Monday: Lower 2
5/3/1 Deadlifts
Hack Squats (Machine) 3 sets of 8-12 reps
Leg curls 3 sets of 8-12 reps
Calves
Abs
Wednesday: Upper 1
Friday: Lower 1
etc.
I usually run lower volume routines when training naturally and was wondering if this might be too low of volume to make good gains while on cycle? Also I'm trying to add some size to my arms so thats why I made a seperate arms day.
Monday: Upper 1
5/3/1 bench press
Chest Supported Rows 3 sets of 5-8 reps
Pulldowns 3 sets of 8-12 reps
DB Military Press 3 sets of 8-12 reps
Wednesday: Lower 1
5/3/1 Squats
Romanian Deadlifts 3 sets of 8-12 reps
Lunges 3 sets of 12-15 reps
Calves
Abs
Friday: Upper 2
5/3/1 Standing Military Press
Weighted Chins 3 sets of 5-8 reps
Incline DB Press 3 sets of 8-12 reps
DB Rows 3 sets of 8-12 reps
Sunday: Arms
3 exercises for bis (around 3 sets per exercise 6-15 reps)
3 exercises for tris (around 3 sets per exercise 6-15 reps)
Monday: Lower 2
5/3/1 Deadlifts
Hack Squats (Machine) 3 sets of 8-12 reps
Leg curls 3 sets of 8-12 reps
Calves
Abs
Wednesday: Upper 1
Friday: Lower 1
etc.