Lean Bulk "hardgainer's" Recomp Workout

[dinoiii]

LEAN BULK "HARDGAINER’S" RECOMP WORKOUT

Basic Split:

Monday: Tension 1: Upper Body PUSH + Lower Body QUAD-DOMINANT
Tuesday: Tension 2: Upper Body PULL + Lower Body HAM-DOMINANT
Wednesday: OFF
Thursday: Metabolic Series Set
Friday: Ancillary Circuits
Saturday: OFF
Sunday: OFF

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Monday: Tension Workout 1

Part A: Upper Body – PUSH

1. Overhead Press (90 degree angle)
2. Incline Bench (45 degree angle)
3. Incline Bench (20-30 degree angle)
4. Flat Bench (0 degree angle)
5. Dips (Weighted)

 Upper Body Notes: Exercises 1-4 should be performed at ONLY 2 sets each with approximately 85% 1RM used in the first set and approximately 65% 1RM used in the second set. You should be able to obtain 5-6 reps with the first set and 8-12 reps with the second set. Only includes work sets. Exercise 5 should be performed at 50% 1RM to failure. The entire upper-body push workout should only be comprised of 9 working sets.


Part B: Lower Body – QUAD-DOMINANT

1. Front Squat
2. Back Squat
3. Lunge

 Lower Body Notes: Exercises 1-2 should be performed at ONLY 2 sets each with approximately 85% 1RM used in the first set and approximately 65% 1RM used in the second set. You should be able to obtain 8-10 reps with first set and 12-15 reps with the second set. Only includes work sets. Exercise 3 should be performed at 50% 1RM to failure. The entire lower-body quad dominant workout should only be comprised of 5 working sets.

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Tuesday: Tension Workout 2

Part A: Upper Body – PULL

1. Pull-Up (Pronated-Grip; Weighted)
2. Upright Rows
3. Bent-Over Row
4. T-Bar Row
5. Chin-Up (Supinated Grip; Weighted)

 Upper Body Notes: Exercises 1-4 should be performed at ONLY 2 sets each with approximately 85% 1RM used in the first set and approximately 65% 1RM used in the second set. You should be able to obtain 5-6 reps with the first set and 8-12 reps with the second set. Only includes work sets. Exercise 5 should be performed at 50% 1RM to failure. The entire upper-body pull workout should only be comprised of 9 working sets.


Part B: Lower Body – HAM-DOMINANT

1. Good Morning
2. Deadlift
3. Hyperextension (Weighted)

 Lower Body Notes: Exercises 1-2 should be performed at ONLY 2 sets each with approximately 85% 1RM used in the first set and approximately 65% 1RM used in the second set. You should be able to obtain 8-10 reps with first set and 12-15 reps with the second set. Only includes work sets. Exercise 3 should be performed at 50% 1RM to failure. The entire lower-body ham dominant workout should only be comprised of 5 working sets.

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Wednesday: OFF

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Thursday: Metabolic Series

1. Pull-Ups (un-weighted)
2. Jump Squats (goal: 135 lbs.)
3. Power Push-Ups (un-weighted)
4. Barbell Pull-Press (goal: 135 lbs.)
5. Hang Power-Clean (goal: 135 lbs.)
6. Chin-Ups (un-weighted)

 Metabolic Series Notes: Start with 3 sets completely through this series in rapid fashion, aiming for 20 reps each and a mere 2 minutes rest at the completion of each series. In other words, perform one series, rest for 2 minutes, perform another series, rest for 2 minutes, and perform your last series. When you can accomplish this with ease, add one additional series until you can accomplish 5 series through. Once you can accomplish 5 complete series at 20 reps without vomiting at all the suggested goals – you have reached max achievement on this training protocol.

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Friday: Ancillary Circuits


Part A: Forearms:

1. Forward Curls
2. Reverse Curls
3. Hammer Curls

20 reps each in rapid succession. Repeat twice through this circuit.


Part B: Calves

1. Standing Calf Raises
2. Seated Calf Raises
3. Plate Drags

20 reps each in rapid succession. A “Plate Drag” is a forward push of a designated weight on the ground to center forces on the tibialis anterior…a “rep” in this regard approximates one full push at the knee. Repeat twice through this circuit.


Part C: Abs

1. Decline Sit Up
2. Roman Chair Leg Raise
3. Russian Twist (weighted)
4. Suitcase Deadlifts

20 reps each in rapid succession. Repeat twice through this circuit.

[LLLLern]

very nice D what do you recommend for the squat parallel or below?

[dinoiii]

Certainly decent question LLLLern on a topic that presses continual debate.

However, the answer has been also hinted at if you look hard enough through research offerings versus the age-old anecdotal "evidence." To me, controlled environments probably indicate both are "ok" dependent upon the goal.

IF you are intending to use this as a means for body-building purposes, 1/4-squats and parallels are probably most consistent with consistent tension on the quadriceps without break and this being a quad-dominant offering keeping this in mind - this was my mindset above.

Still, if you are more on power set - the rep ranges and so much of this program would differ for sure and the below parallel offering would likely take precedence. That said, "mass" and "strength" run independently of one another and are not necessarily synonomous nor homologous terms, which I anticipate you'd agree with.

In other words, the largest guys out there are NOT necessarily the strongest and vice versa. So - in "mass" or "recomps" (usually designating body composition), my personal plight focuses on keeping direct tension on the muscle group in question.

Hopefully, while I was offering my judicious response, the answer was not directly lost in the process.


D_

[B-natural]

interesting, any mass/bulk type workouts for meso/endo or meso/ecto mix?

[Right Hook]

Any chance you could offer substitution lifts for all those included. I know people are gonna ask...

[growstrong]

very nice info doc!

[LLLLern]

Originally Posted by dinoiii

Certainly decent question LLLLern on a topic that presses continual debate.

However, the answer has been also hinted at if you look hard enough through research offerings versus the age-old anecdotal "evidence." To me, controlled environments probably indicate both are "ok" dependent upon the goal.

IF you are intending to use this as a means for body-building purposes, 1/4-squats and parallels are probably most consistent with consistent tension on the quadriceps without break and this being a quad-dominant offering keeping this in mind - this was my mindset above.

Still, if you are more on power set - the rep ranges and so much of this program would differ for sure and the below parallel offering would likely take precedence. That said, "mass" and "strength" run independently of one another and are not necessarily synonomous nor homologous terms, which I anticipate you'd agree with.

In other words, the largest guys out there are NOT necessarily the strongest and vice versa. So - in "mass" or "recomps" (usually designating body composition), my personal plight focuses on keeping direct tension on the muscle group in question.

Hopefully, while I was offering my judicious response, the answer was not directly lost in the process.


D_

thanks D I always have those odd Q's lol

[kruz]

Excellent Dinoiii! Seeing that you have spent the time setting this out as an answer to my question, the least I could do would be to try it out. I trained today so i'll have a day off and take it from there!

[dinoiii]

Originally Posted by B-natural

interesting, any mass/bulk type workouts for meso/endo or meso/ecto mix?

If you have or have not caught my article in the AX magazine, I talked about how I don't necessarily care for the designations:

ecto-/meso-/endo-morphs which leaves people consider themselves virtual victims of their genetics...I more frequently talk about "metabolic efficiency states" which are highly modifiable and can be adjusted accordingly.

That said, over the last 16 years, I have developed well over 100,000 different programs that exploit such prototypes (many rather unorthodox, but produce results infinitely faster than your standard magazine article - I rarely kid) - which unfortunately will have to wait for unveiling of my own website as well as clients (I do have to remain in business ya know? If I were to post them all here, what point would people have to employ me any - but I tell you what rumor might let lean bulk forum members in on some specifics in the near future here - again, I can merely say at present to stay tuned.).

Originally Posted by Travis

Any chance you could offer substitution lifts for all those included. I know people are gonna ask...

Any particular lifts you might have in question?

Originally Posted by kruz

Excellent Dinoiii! Seeing that you have spent the time setting this out as an answer to my question, the least I could do would be to try it out. I trained today so i'll have a day off and take it from there!

Ok, but I would probably recommend that you wait until you have completed a FULL 2-day off period prior to entertaining the above protocol. That said, it may be best to train according to plan this week and then re-adjust by taking next weekend fully off and starting clean on Monday of the following week. Just what I might suggest as the preferred option.



An official "Q&A" segment will be posted on this regime by mid- to late- week that may benefit anyone who is considering trying this as I appreciate all the interest expressed in its initial presentation on both this subforum as well as through PMs.


D_