- Joined
- Oct 25, 2018
- Messages
- 146
hello friends, I have known for looking in the forum to jordan peters. To me personally he is a bodybuilder that I love, trains heavy like shit and has incredible thigthness.
I come to share the proposal. According to him, we should all do a routine of this style for 3 years and then move to an upper lower when we have already consolidated gains (later ppl and later bro split)
Personally i change my life to lower the volume but in my opinion I wonder if an intermediate person really favors doing fewer series ... The intensity that a person handles does not know if it is the most optimal (I do not say it does not work. I post the routine (the first two days are created by jordan and the others created variants by me)
V1
Hack squat 6-8 10-15
Stiffleg deadlift 6-8 10-15
Calf raises stand up 6-8 10-15
DB’s incline bench 12-15 15-20
Pulldown 12-15 15-20
Bench dips 12-15 15-20
EZ Barbell curls 12-15 15-20
V2
Incline bench barbell 6-8 10-15
Rack chin 6-8 10-15
Fondos Paralelas dips 6-8 10-15
DB’s Curl 6-8 10-15
Smith squat 12-15 15-20
Dbs stiffleg deadlift 12-15 15-20
Seated calf raises 12-15 15-20
V3
Squats 8-12 12-15
rack pull 6-8 8-12
Leg press calf raises 8-12 20-25
Slight incline bench Smith 7-9 8-12
Pull ups 8-12 15-20
CGBP smith 8-12 12-15
Curl Hammer 8-12 15-20
V4
Decline Barbell Bench press 5-7 8-10
weighted chins 8-10 10-15
JM press / Skullcrushers 8-10 12-15
Curl scott 6-8 8-12
Leg press 7-9 14-16
Deadlift 5-8 8-10
Calf raises on step
I come to share the proposal. According to him, we should all do a routine of this style for 3 years and then move to an upper lower when we have already consolidated gains (later ppl and later bro split)
Personally i change my life to lower the volume but in my opinion I wonder if an intermediate person really favors doing fewer series ... The intensity that a person handles does not know if it is the most optimal (I do not say it does not work. I post the routine (the first two days are created by jordan and the others created variants by me)
V1
Hack squat 6-8 10-15
Stiffleg deadlift 6-8 10-15
Calf raises stand up 6-8 10-15
DB’s incline bench 12-15 15-20
Pulldown 12-15 15-20
Bench dips 12-15 15-20
EZ Barbell curls 12-15 15-20
V2
Incline bench barbell 6-8 10-15
Rack chin 6-8 10-15
Fondos Paralelas dips 6-8 10-15
DB’s Curl 6-8 10-15
Smith squat 12-15 15-20
Dbs stiffleg deadlift 12-15 15-20
Seated calf raises 12-15 15-20
V3
Squats 8-12 12-15
rack pull 6-8 8-12
Leg press calf raises 8-12 20-25
Slight incline bench Smith 7-9 8-12
Pull ups 8-12 15-20
CGBP smith 8-12 12-15
Curl Hammer 8-12 15-20
V4
Decline Barbell Bench press 5-7 8-10
weighted chins 8-10 10-15
JM press / Skullcrushers 8-10 12-15
Curl scott 6-8 8-12
Leg press 7-9 14-16
Deadlift 5-8 8-10
Calf raises on step