Because I'm old (38!), sore, and perpetually tired, I decided to abandon my PR every week workout methodology, despite its effectiveness at getting me stronger. The constant stress from hitting heavy weights every day eventually took its toll, so I've switched to bodybuilding with its more manageable stressors. It's been pretty fun so far; in over a decade of lifting weights, I've never really trained primarily for physique, and so it's been an interesting challenge. Focusing on the powerlifts have given me big pecs, quads, glutes, traps, and spinal erectors, but my shoulders, arms, and calves could use a little bulking up. As a subscriber to Dr. Mike's Israetel's Youtube channel, I noticed his Transform Your Body Like Thor workout plan seemed to check most of the boxes for what I was looking when it comes to a bodybuilding routine. Being a basement lifter, as well as someone who didn't totally want to abandon the powerlifts, I've made some adjustments. Here's a summary of the plan (Thanks ShawnProctor1, who copied it out in the Youtube comments.)
RP's Thor Workout Plan: Day 1: Back, Shoulders, Arms. Barbell Bent Over Rows, Underhand pull-ups, Dumbbell lateral raises, Dumbbell bicep curls, Tricep overhead EZ Bar Ext. *2 sets (10-15 reps)
Day 2: Chest, Legs, Abs. High Bar Squats, High Bar Good Mornings, Incline dumbbell press, Slant board sit-ups *2 sets (10-15 reps)
Day 3: Back, Shoulders, Arms. Cable cross-body lateral raises, Barbell upright rows, Chest-supported rows, EX bar bicep curls, Cable tricep pushdowns *2 sets (15-20 reps)
Day 4: Chest, Legs, Abs. Machine flat chest press, Hanging leg raises, Dumbbell lunges, Dumbbell stiff-legged deadlift *2 sets (10-15 reps)
Day 5: Back, Shoulders, Arms. Overhand pull-ups, Inverted rows, Cable bicep curls, Dumbbell incline curls, Skull crushers, Cable overhead tricep extensions, Cable upright rows *2 sets (10-15 reps)
Progression plan: At first, 3 RIR for all lifts. Tuesdays and Thursdays. 2 sets per ex, but add rep or 5 pounds most weeks Mondays, Wednesdays, Fridays. If not challenging, add 1 set per ex. Deload every 4-8 weeks Only Tuesday and Thursday. Reduce weights, sets, and reps by 50 percent Do program 8-16 weeks. Assess progress. Repeat or, if bored, change component exercises.
Here's my routine, using the same basic layout and most of the same exercises. The rep range, however, changes from 8 to 12, due to the fact that I'm utilizing an undulating periodization scheme with my powerlifts. Also, some exercises have been changed to fit what equipment I actually have. Chest training has been moved to the other upperbody days because of my preference for an upper/lower body split.
Day 1. Chest, Back, Shoulders, Arms. Bench Press for 3 sets of 12. Dumbbell Rows for 3x10-12. Upright row for 3 sets of 10. Barbell curls for 3 sets of 10. Dumbbell triceps extensions 3 sets of 10.
Day 2. Legs, Glutes, Abs, Lower Back. High bar squats 3 sets of 12. Good mornings for 3 sets of 10. Calf raises 3 sets of 10-12. Hanging knee raises 3 sets of 12.
Day 3. Chest, Back, Shoulders, Arms. Close-grip Bench Press for 4 sets of 8. Pullups for 4 sets of 8. Dumbbell curls for 3 sets of 10 to 12 reps. Dumbbell triceps extensions or pressdowns for 3 sets of 12 reps. Upright rows or side laterals for 3 sets of 10-12 reps.
Day 4. Leg, Glutes, Abs, Lower Back. High bar squats for 4 sets of 8. Barbell stiff-legged deadlifts for 2 sets of 8. Crunches for 3 sets of 10-12. Calf raises for 3 sets of 12 reps.
Day 5. Back, Shoulders, Arms. Barbell Bent-over row 3 sets of 12 reps. Incline dumbbell curls 4 sets of 10 reps. Pressdowns 4 sets of 10. Side laterals 2 sets of 10.
So in the same spirit with the same bodypart focus, but with more barbell exercises and a lower rep range for some workouts. My program is meant to be run for five weeks or so before transitioning to a 10 to 6 rep routine. Big exercises that do 3 sets of 12 switch to 3 sets of 10 (Squat, Bench Press, BB Row), while the days that have 4 sets of 8 switch to 4 sets of 6 (second squat day, Close-grip Bench, Stiff legged Deadlift). That way, strength is maintained, even while the bodybuilding work (the curls, raises, pressdowns, etc,) stays in the high rep range. Weight or reps should be added every week. Like Dr. Mike's routine, a deload is recommended when needed.
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