Twice A Week Training for Hypertrophy & Strength
At first, thank's for the possibility to join the forum. I am an former powerlifter from Bavaria in Germany and I switched to more bodybuilding style training since 2-3 years.
I want to train 2 days per week now and saw a few threads here. Strength training is more simple to me, but in regards to bodybuilding - everybody says different things.
My first option is from reddit, would be pretty hypertrophy focused and westside style. Other option is an old post on a open forum. I even saw Andy Bakers layout, but not sure if that's enough volume for hypertrophy.
What do you guys think about the routines?
I am 28
Training around 12 years, more optimal the last half
BW is around 80kg
Bench Max 135
Press 80kg
Deads 225
Squats 145 (I know.)
Day 1
Bench: work up to 1@8 (go to @9 every 2 weeks), then 6-7x5@70
CGBP: 3-4x4 @70-75ish%
Back Squat: 1@8, then 6x5@70%
Secondary Pull: not sure, depends on what you choose (maybe superset chins & tricep extensions)
Day 4
Bench: 4-5x3@80%
Press: 4x4@75%
Deads: 1@8-8.5ish, then 5-6 sets of 3@75ish
Front squats: whatever. Just do about 30 reps at 70%
+ Bodybuilding Work like dips, more lats, arms, delts, little leg isos, grip
Or the other option from reddit. Would this better work for hypertrophy? Bc there a less sub maximal sets and more effective reps?
Lower:
Some kinda ME Squat or pull
heavy accessory, usually Good mornings/rack pulls for 5-8 reps
quad accessory in the 8-12 rep range
hamstring accessory in the 8-12 rep range
horizontal pull accessory 10-20 rep range
Hip adduction/abduction 20 reps each way
Band pullthroughs 2x20
Bicep work, 8-12 range
Grip and core work if needed.
Upper
Some kinda ME bench
Heavy accessory, usually board work in the 5-8 rep range
Lat accessory 8-12 rep range
Tricep accessory 8-12 range
Side/rear delt accessory 10-20 range
Upper back accessory 10-20 range
More tricep accessory 10-20 range
Rotator cuff work 2 sets 15 reps internal/external rotation
bicep/elbow prehab, eg various light curls
I appreciate your answers and help guys! Thank you :)
Greetings from Bavaria
Jacob
