Beyond Bodybuilding Program

[hardkorebob]

Im 38 y/o 5'11 225lbs. Been in the gym since 17 y/o. This is my longest time working out consistently since Apr 27,2022 been working out 3-5x a week with a 7 day layoff after 3 months. After reading Beyond Bodybuilding by Pavel, I created this program and I have been succesful thus far. Its simple and when Im done with the next block I will post it up.

I have Practice lifts (2x5 @60%) then Power waves (Squat/Dead/OHP) then Muscle using Mod-DeLorme Protocol. The "x" denotes a wave series and my way of keeping track of it being done using a text editor on my phone at the gym.

Week 1
Mon 9/19
Practice
Dead from rack leg 135x3 185x3 - 205x2x5
OHP 75x3 95x3 - 105x2x5

Power
Squat
135x3 185x3 - 225x3 270x2 300x1 xxxx
BentArm PullOver 20x20 x
Floor StraightArmPullOver 20x20 xxx

Muscle
Superset xxx xx
InlcineBench 80x5 120x5 155x5
Row 80x5 120x5 155x5

Wed 9/21
OHP 75x3 95x3 - 105x2x5
Squat 105x3 135x3 - 190x2x5

xxxx
Dead @ pin2
135x2 185x2 - 235x3 285x2 320x1

SuperSet xxx xx
Incline Bench 80x5x5
ChestSupported Row 80x5x5

Fri 9/23
Squat 95x3x2 145x3x2 - 190x2x5
Dead from floor 95x2x2 - 205x2x5

xxxx
OHP 65x3x3 95x2x3 - 125x2 150x2 170x1

SuperSet xxx xx
Incline Bench 80x5 120x5
Straight Static 80x5
EZ Row wide grip 120x5

Week 2
Progressions
Practice 2x5 > 3x5 : +1 set
Power 4 > 5: +1 series
Muscle 5 > 6: +1 series

Tue 9/27
Dead @ half knee 135x2x3 185x2x3 - 205x3x5
OHP 65x3 75x3 95x3 - 105x3x5

xxxx (Load was increased instead of adding series for volume since I dont want my quads growing)
Squat 135x3 185x3 - 225x3 275x2 315x1
Floor Pullovers 20x20 static bar xxxx

SuperSet xxx xxx
Incline Bench 80x5 120x5 155x5**
EZ Row 80x5 125x5* 155x5
*less plates to manage
** last set of last series was 160 oops... but wasnt a grind

Thu 9/29
OHP 65x3 85x3 95x3x1 - 105x3x5
Squat 105x3 135x2x3 - 205x2x5 (Quads grow fast so keeping sets the same but increased load)

SuperSet
xxx xx
Dead @ pin12
135x3 185x3 - 235x3 285x2 320x1
Incline Bench 80x5 xxx xxx (done w/Deads cuz dude needed rack)

Straight sets
ChestSupported Row 80x5 xxx xxx

Sat 10/1
Dead from floor 135x3x3 - 225x3x5
Squat 135x2x5 - 205x2x5

xxx xx
OHP 65x2x3 95x2x3 - 125x3 150x2 170x1

SuperSet xxx xxx
Incline Bench 80x5 120x5
Row 80x5 120x5

 

[hardkorebob]

Week 3
Tue 10/4
DB C&P 25x3 35x3 - 50x2x5
DB Dead & Shrug 50x2x3 75x2x3 - 100x2x5

xxxx
Squat 135x2x3 - 185x5 225x3 275x2
BB Floor Pullovers 20x20

Ss xxxx
IB 95x5 135x5 165x5
CS Row 95x5 xxxx
Row 135x5 165x5,x 155x5 xxx

xx
1aHammer Curls 20x3 30x3
Calf Hop 20x3 30x3

---

Thu 10/6
DB C&P 25x2x3 35x2x3 - 50x3x5
Goblet Squat 50x2x3 75x2x3 - 100x3x5

xxxx
Dead & Shrug @ pin12
135x3 185x3 - 205x5 245x3 285x2

xxxx
Ss 4
IB 95x5
CS Row 95x5

---

Sat 10/8
GB Squat 50x2x3 75x2x3 - 100x2x5
DB Dead 50x2x3 75x2x3 - 100x2x5

xxxx
Clean then OHP 65x2x3 95x3 - 115x5 135x3 155x2
(dude was using rack)

Ss
IB 95x5 135x5 xxxx
CS Row 95x5 135x5 xxxx
1aHammer Curls 20x3 30x3 xxxx

---

Week 4
Tue 10/11
DB C&P 25x2x3 35x2x3 - 50x3x6
DB Dead & Shrug 50x2x3 75x2x3 - 100x3,8

Squat 135x2x3
185x5 225x3 275x2 xxx
275x2 225x3 185x5 xx
BB Floor Pullovers 20x20 xxxxx

Ss xxxxx
IB 95x5 135x5 165x5
Row 95x5 135x5 155x5

---

Mon 10/17
DB C&P 25x2x3 35x2x3 - 50x6,6,7
Goblet Squat 50x6 75x6 - 100x10,5

Dead & Shrug @ pin12
135x3 - 205x5 255x3 285x2 xxx

---

Tue 10/18
GB Squat 50x3,6 75x3,6 - 100x3x8
DB Dead 50x2x3 80x2x3 - 100x3x6

xx xxx
OHP 65x2x3 95x3 - 115x5 135x3 155x2

Ss xxx xx
IB & Row 95x5 115x5 x oops
IB 95x5 135x5
Row 95x5 135x5
---