Please Critique my 5 day split for first cycle

[paultigerjams]

Hello Gentleman,

I am doing my first cycle, keeping it simple (im 26, 500mg test-e for 8 weeks plus inhibitor)

I originally started working out with a simple 3 day routine, Then did a push/pull/legs split for about a year. I have been doing the following 5-day split for about 6 weeks so far (natural) and have enjoyed my gains on it. Do you think I should do something different and hit each muscle more than once per week? Or will this give me the largest size?

Oh PS I am limited to my home gym, which is a power cage, 400+ lbs of weights, pullup bar, weighted belt and a bench that inclines and declines. No dumbells or machines

Thanks in advance for your expertise

Squat 5x5
GoodMornings 3x10
Front Squat 3x8
Calf raises (burnout)

Chest:
Bench 5x5
Incline Bench 3x10
Close grip bench (burnout)
Core (planks)

Back:
Deadlift 5x1
Weighted pullups 5x5
Barbell Rows 4x10
Unweighted pullups burnout

Shoulders/traps:
Military Press 5x5
Shrugs 4x10
Lateral Raises 4x10

Arms:
Heavy Barbell Curls 5x5
Close Grip bench 5X5
Wide Grip 21's
Narrow Grip 21's
Dips (burnout)
Core (Planks)

 

[mispronounced]

is that one set of deadlifts or 5 sets of 1 rep maxes?

if only one set, id suggest doing more sets. if 5 sets of 1 rep maxes, stop doing that. lol

 

[paultigerjams]

is that one set of deadlifts or 5 sets of 1 rep maxes?

if only one set, id suggest doing more sets. if 5 sets of 1 rep maxes, stop doing that. lol

Thats warmup + 5 sets of 1 heavy pull.

What do you suggest for deadlift?

 

[brother bundy]

8 weeks aint shit with a long ester..why 8 weeks why not go all the way.Your home gym wont cut it u need a real gym

 

[brother bundy]

and whats up with your pct?

 

[Live2Train]

8 weeks aint shit with a long ester..why 8 weeks why not go all the way.Your home gym wont cut it u need a real gym

I agree, 8 weeks isn't long enough, and you need a gym with everything available to you. The deadlifts at 5 sets for 1 rep is not going to do shit. What's the reason for only being able to work out at home? Is it funds, or lack of transportation to get to a gym? If it's funds, I would skip the cycle and get my ass to a gym instead. I'm not saying great things can't be done in a home gym, but I'm saying I don't think you are going to get your full potential with the limited resources you seem to have at home. IMO and that's what you asked for, your whole routine is lacking. I posted a routine on here "Live2Trains bulking routine". It's not for a beginner and is quite intense, but I can guarantee you some good results if you give it a shot, but it will require a real gym and some serious dedication from you. No pussy footing around and you would need a spotter because you need to be going to failure. Now I take it that you aren't a beginner, so you could attempt the routine, and if you are a beginner then you need to put the AAS down. I'm not trying to bash on your bro, just giving some helpful suggestions. I'm not saying my routine is the best by any means, but in the 18 years I have been lifting it's what has worked best for me. Get at it and let us know what happens.

 

[donjob]

i see nothing wrong with your workout (besides the deads) or having to work out in a home gym. powerrack, 400+ pounds of weight, pullup bar etc., sounds good to me. you can do a lot with a barbell a bench and enough weight. as everyone mentioned 8 weeks aint shit for test e. it's not going to kick in hard until around week 5. i'd run atleast 10 weeks. after i warm up on deads, i like to continually add weight while dropping reps until i hit my sweet spot. i just know when to quit. not too much work, not too little. don't deadlift heavy from the floor every week. it is the most taxing exercise on your CNS. deadlift heavy one week, next week do speed work with a lighter weight and bands. next week do rack pulls, sets of 3 heavy. next week skip deads and maybe just do some back extensions. the week after that come back heavy again. for shoulders day i would incorporate some hang cleans and high pulls, they will yolk you the fuck up. shrugs are bad for you.

 

[paultigerjams]

I agree, 8 weeks isn't long enough, and you need a gym with everything available to you. The deadlifts at 5 sets for 1 rep is not going to do shit. What's the reason for only being able to work out at home? Is it funds, or lack of transportation to get to a gym? If it's funds, I would skip the cycle and get my ass to a gym instead. I'm not saying great things can't be done in a home gym, but I'm saying I don't think you are going to get your full potential with the limited resources you seem to have at home. IMO and that's what you asked for, your whole routine is lacking. I posted a routine on here "Live2Trains bulking routine". It's not for a beginner and is quite intense, but I can guarantee you some good results if you give it a shot, but it will require a real gym and some serious dedication from you. No pussy footing around and you would need a spotter because you need to be going to failure. Now I take it that you aren't a beginner, so you could attempt the routine, and if you are a beginner then you need to put the AAS down. I'm not trying to bash on your bro, just giving some helpful suggestions. I'm not saying my routine is the best by any means, but in the 18 years I have been lifting it's what has worked best for me. Get at it and let us know what happens.

I appreciate the advice. I have been lifting for about three years, so not beginner but not expert by any means. I started skinny as a twig (150lb at 5'11, Im at 190 now). I have never had a trainer or even a buddy to show me, I essentially started with a workout bench and "learned" from the internet.

I simply dont live near a gym. I work 50 hours a week and I would have to drive over an hour to a legit gym. Between work and caring for a child I simple would not get enough sleep to recover from training. Im trying to do the best with my situation. I know that for my life the only gym I can commit to will be in my house.

If you were in my situation and had another $500-$1000 to invest, what equipment would you buy?
I own:
-Power rack with safety bars
-Weight belt (for weighted pullups and such)
-Bench that declines and inclines fully
-Olympic bar, 400+ lbs of weights

Believe it or not I actually have already seen your workout, I even saved it, I like it a lot.

What deadlift rep/set combo would you recommend?

Should I put more volume in my workout on AAS?

I picked 8 weeks just to stay conservative and see how my body reacts, would you recommend I go for 12 weeks?

Sincerely thank you all for your help.

 

[brother bundy]

no reason to shut yourself down for 8 weeks go for 12.

 

[brother bundy]

one more time whats up with your pct?

 

[mispronounced]

the problem with 5 sets of 1 rep for deadlift is mainly injury concern.

im guessing youre doing about 90-95% of your 1rm for these 5 sets? i know the closer i get to my 1rm on deadlifts the more my form detoriates. i dont really mind this, since i only do 1rm days once every 4-5 months, it rarely happens. if you can keep your form perfect on those 5 sets, go for it. but i think most people would suffer form issues on those.

i do 3 sets of 5 reps. i like to go lower reps on deadlifts, but not quite as low as 1.

 

[Live2Train]

I appreciate the advice. I have been lifting for about three years, so not beginner but not expert by any means. I started skinny as a twig (150lb at 5'11, Im at 190 now). I have never had a trainer or even a buddy to show me, I essentially started with a workout bench and "learned" from the internet.

I simply dont live near a gym. I work 50 hours a week and I would have to drive over an hour to a legit gym. Between work and caring for a child I simple would not get enough sleep to recover from training. Im trying to do the best with my situation. I know that for my life the only gym I can commit to will be in my house.

If you were in my situation and had another $500-$1000 to invest, what equipment would you buy?
I own:
-Power rack with safety bars
-Weight belt (for weighted pullups and such)
-Bench that declines and inclines fully
-Olympic bar, 400+ lbs of weights

Believe it or not I actually have already seen your workout, I even saved it, I like it a lot.

What deadlift rep/set combo would you recommend?

Should I put more volume in my workout on AAS?

I picked 8 weeks just to stay conservative and see how my body reacts, would you recommend I go for 12 weeks?

Sincerely thank you all for your help.

I would increase the cycle to 12 weeks bro. The only reason I didn't have deadlifts in my routine is because I have a bad back. Since writing that routine I do deadlifts though. I would do them the same as my squat routine. I would most certainly do more volume especially while on AAS. Even if you weren't I would add more. I would invest in some dumbells bro. You can do so much more with dumbells and with a limited budget, they would be far more universal than anything else. Try hitting everything in my routine that you can with your home gym. I know there are things you can't do, but you can tweak some things to make it work. I understand fully where you're coming from and commend you on taking care of your family. It's going to be tough without a partner to go to failure, but do your best with what you have. To be honest, I'm really not a big fan of the 5x5 routine, but to each their own. I just don't get enough of a pump and don't feel that I tear the muscles down far enough. Keep us posted on your results and I wish you luck my man. If you have questions, you can PM me anytime and I will do what I can to help.

 

[donjob]

if you have 500 to 1000 dollars to invest in more equipment, go with a glute ham raise machine. you can buy them from elite fts . com minus the spaces. glute hams are a great exercise to carry over into your squat and deadlifts. you can also use this machine for back extensions, and i see guys use it for weighted situps with more of a stretch all the time (i don't think they know what it's actually meant for). I would also buy a couple bands while on that website. you will master bodyweight GHR pretty quickly and will need to add resistance. also short bands for deadlifts. buying dumbbells in every size is extremely expensive, your best bet would be the adjustable version. however, i do not know how much weight you can get them in. say they only go up to 100 pounds and you can dumbbell press this easily, you may need to also buy a pair of heavier dumbbells. over time a little here and alittle there, you will have a nice home gym. make sure if you buy the adjustable dumbbells they are quality made, you don't want to be holding 100 pounds in each hand over your head and have it fall apart on you and land on your face. along with the routine you have it's a good idea to do overall conditioning to increase your work capacity. for this a sled is the shit. you can find a used tire for free easily. now buy an eye bolt from homedepot and a corresponding washer and nut. drill a hole through the tread of the tire, attach the bolt. also buy tow straps for 25 dollars from home depot. i got the 20ft kind. use a heavy duty 7 dollar spring link to attach the tow straps to the bolt. these strap have handles as well. i run a weight lifting belt through the straps and wear it to pull the tire. you can sprint with just the tire, add weight to it (plates or sandbags) and pull it, pull it backwards to recruit your quads, hold the straps i each hand with arms fully extended in front of you and pull, do flies, face the tire and row it towards you, attach a rope to it and pull it hand over hand, the possibilities are endless. awesome piece of equipment for 35 dollars and about 15 minutes worth of work. another great thing you can build for cheap are paralette bars and dip bars out of pvc. you can you tube a tutorial but all you need for the paralette bars is the length of pipe you want, 4 90 degree elbow joints, 4 t-joints, and 8 end caps. all of this in 1 inch and 3/4 schedule 40 pipe. the dip bars will take a little more but you can you tube it. also if you have any money left over, i would highly recommend a trap bar. trap bar deads are great to incorporate into your routine once in a while to switch things up, and it is awesome for farmer's walks, which if you are not already doing i would highly suggest. hope this helps