z0rzz PFT Routine and Progress

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z0rzz
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Posts: 62
Joined: Tue May 15, 2012 8:12 pm

z0rzz PFT Routine and Progress

#1 Postby z0rzz » Thu May 17, 2012 9:33 pm

Hey everyone. I'm just writing up my routine on this forum so I can mark progress somewhere online for myself and anyone else to see.

The routine I am currently using to put on size is PFT (Perfect Form Theory), a style of lifting for natural bodybuilders that my good friend and trainer designed. It's primarily inspired and based off of this routine by Layne Norton: http://www.simplyshredded.com/mega-feat ... -2011.html Definitely worth a look in case you're looking for something new and different. Very effective in my opinion.

As of May:
(weight/reps)
DAY 1 - Compound Mass Full Body

Squat: 255/8 | 255/8 | 255/8 | 255/8
Romanian Deadlift: 185/8 | 185/8 | 185/8 | 185/8
Sitting Calf Raise: 50/8 | 50/8 | 50/8 | 50/8
Flat Benchpress (Barbell): 175/8 | 175/6 | 165/6 | 165/6 (This is where I realized my strength went down from cutting, as last week I had done 175/8 for 4 sets. May have had something to do with my preworkout meal or timing of meal, as well.)

Day 2 - Compound Mass Full Body

Deadlift: 285/8 | 285/8 | 285/8 | 285/8
Seated Military Press (Barbell): 125/8 | 125/8 | 125/6 | 125/6
Bicep Curl (Barbell): 55/8 | 55/8 | 55/8 | 55/8
Close-grip Benchpress: 155/8 | 155/7 | 155/7 | 155/6

Day 3 - Hypertrophy Legs

Hack Squat: 230/8 | 230/8 | 230/8
Leg Press: 340/10 | 340/10 | 340/10
Leg Extension: 120/10 | 120/10 | 120/10
Leg Curl: 120/8 | 120/8 | 120/8
Standing Calf Raise: 160/10 | 160/10 | 160/10
Sitting Calf Raise: 50/12 | 50/12 | 50/12

Day 4 - Hypertrophy Chest/Triceps/Front and Side Delts

Incline Benchpress (Barbell): 145/8 | 145/8 | 145/8
Incline Benchpress (Dumbbell): 55/10 | 55/10 | 55/9
Dips: 8/0 | 8/0 | 8/0
Tricep Pushdowns (Cables): 120/9 | 120/9 | 120/9
Front Raise (Plate): 35/8 | 35/8 | 35/8
Lateral Raise (Dumbbell): 20/10 | 20/10 | 20/8

Day 5 - Hypertrophy Back/Biceps/Traps/Rear Delts

Reverse Bentover Rows (Barbell): 125/8 | 125/8 | 125/8
Lat Pulldowns: 120/10 | 120/10 | 120/9
Bicep Curl (EZ Bar): 50/8 | 50/8 | 50/8
Alternate Dumbbell Curl: 20/8 | 20/7 | 20/7
Upright Rows (Barbell): 65/10 | 65/10 | 65/10
Reverse Flyes (Dumbbells): 15/10 | 15/10 | 15/10

Updated once a month. Like most people I bring a logbook with me to the gym but they tend to get messy and I can measure monthly long-term progress this way.

Feel free to ask me any questions or provide me with any critique. : ) I have seen GREAT results with this 5 day split of part compound movement/part hypertrophy movement. It has given me wonderful size. In time when I start prepping for my show, I'll be switching out some of the compound movements on the hypertrophy days for isolation movements for definition.

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kareno
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Posts: 709
Joined: Sun Dec 18, 2011 8:44 pm

Re: z0rzz PFT Routine and Progress

#2 Postby kareno » Fri May 18, 2012 2:11 am

Hey z0rzz! Thanks for posting your routine here. I think it will be very helpful for a lot of people (and probably for you, too!). :D

Wishing you all the best!
Karen


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