My training plan for testp/anavar

[Abac80]

Let me get some advice from you guys of how to make the most of testp/var while cutting and looking the best I possibly can at the end of this

25 years old, 16% bf, 3rd cycle
6'2 - 212lbs
Goal: reduce bf from 16%-10%

Diet: 1000 calories under maintenance 6 days a week, mainentance one day a week
55%protein 30%fats 15%carbs

Cycle:
Weeks 1-5:
-test prop 150mg eod
Weeks 6-10:
-test prop 150mg eod
-anavar 50mg/ed
-armidex on hand when needed
Weeks 11-14:
-nolva 40/40/20/20
-armidex still on hand

Training:
-cardio: Monday-Friday (fasted, 5:30a.m) usually consists of 5mile runs, 60:120 interval sprints, tabata style calisthenics. And then on top of cardio..

Monday: Chest and Triceps
-barbell bench press: 4x8-12
-barbell incline: 4x8-12
-decline bench: 4x10
-machine fly's: 3x10
-skull crushers: 3x10
-tricep cable pdowns: 3x10
-dips: until failure x 3

Tuesday: Back and Biceps
-deadlifts: 3x5-8
-bent over dbell rows: 3x8-12
-lat pulldowns: 3x8-12
-seated cable rows: 3x8-12
-dumbbell shrugs: 3x15-20
-ez bar curls: 3x8-12
-hammer curls: 3x8-12
-preacher curl machine: until failure x 3

Wednesday: Abs and Shoulders
-arnold press: 3x8-12
-shoulder press machine: 3x12-15
-superset- lateral dumbbell fly's and front raises: 3x10 each
-cable crunches: 3x30
-sit ups on a decline: 3x40
-lying leg lifts: 2x50

Thursday: Legs and Chest
-back squats: 3x8-12
-leg press: 3x8-12
-superset- quad extensions and hamstring curls: 3x10 each
-dumbbell lunges w/55's: 3x10
-calf raises: 3x20
-dumbbell incline: 3x8-12
-barbell incline: 3x8-12
-dumbbell pullovers: 3x10
-cable fly's: 3x10
-machine chest press: 3x20

Friday: Arms and Abs
-superset- skull crushers and ez bar curls: 3x10 each
-superset- dips and hammer curls: 3x10 each
-superset- tricep cable pdowns and alternating dbell curls 3x10 each
-cable crunches: 3x40
-decline russian twists w/35: 3x30
-decline sit ups w/25: 3x30


*remember, there will be cardio all of these mornings, lifts into the evening..
Any critiques you feel I should make to ensure I get to my goal of 10% bf or just to make me more aesthetic at the end?

 

[Abac80]

Anybody?

 

[Leancuisine]

I would double up on your training and hit everything twice in a week.
I like to split shoulders into anterior/posterior and will work front and medial delts with chest and triceps, and my rear delts with back and biceps.
That way everything gets some love. Looks like you neglected back a little. It's very important to train your back equal to your chest to help maintain posture.
Also... where's the pull ups???

Looks fine really. This is just what I would do. Oh, and make sure you fasten that PT Belt nice and tight for those morning runs.

 

[Abac80]

Lol you caught on to the need of a PT belt..

So how about

Monday: Chest, Triceps, and Shoulders (3x5-8)
Tuesday: Back, Biceps, and rear delts(3x5-8)
Wednesday: Extra cardio and abs
Thursday: Legs (3x8-12)
Friday: Chest and Triceps (3x8-12)
Saturday: Back and Biceps (3x8-12)
Sunday: off

 

[Abac80]

@RodgerThat you've been following all of this so far. What do you think of the training plan?

 

[RodgerThat]

I'm not incredibly good with bodybuilding to be honest but I would do something like this

Legs/shoulders (start the week off right squating)
Back/bis
Chest/tris/light shoulder work
Rest
Legs/shoulders
Back/bis
Chest/tris
Mobility workout/straight cardio day

It's an 8 day total split but you hit every muscle 2x per week and will see better progression as for reps and sets and exercises I'm extremely biased. As for abs just do 5mins worth days you can, The best ab exercises there are is heavy ass squats and deadlift nothing builds a stronger core but doing some planks and crunches at the end of the workout won't kill ya

 

[Leancuisine]

I'm also an advocate for Monday squats.
Both of those look like great plans. It really comes down to what ya want!
Legs are my favorite so I hit those 3x a week. Next is back, but I only hit that 2x.
Just gotta find your niche!

 

[Abac80]

Monday: Legs & Shoulders
Tuesday: Chest & Triceps
Wednesday: Back & Biceps
Thursday: Shoulders & Abs
Friday: Legs & Arms
Saturday: Chest & Back
Sunday: Off

Mon-Wed: 5x5 for compound lifts
3x10 for auxiliary

Thurs-Sat: 4x10 for compound lifts
4x8 for auxiliary

What do u think?
Everything hit twice a week, plenty of recovery time. Confusing the muscles with rep/set schemes, and confusing them with what gets worked together.

As for rest times with a goal of cutting, I know that shorter rest times tend to burn more calories but between my diet, intense 5 day a week cardio, and increased metabolism from the gear, I think I should spend my time with the weights as if I were trying to build muscle and let the cardio and diet do the fat burning, which I'm hoping will result in increased muscle mass and fat-loss.

Any thoughts?

 

[Leancuisine]

I always lift for strength and change up my diet if I want physique changes.
Idk about the whole muscle confusion.... it's not like they really think.
Just gotta find what works for you!
But I think everyone should lift heavy, even gramgram

 

[RodgerThat]

I like it a lot man see how it works for you! Tweek it as you go for your own body but it's a solid place to start for sure

 

[D-Ballin]

I always lift for strength and change up my diet if I want physique changes.
Idk about the whole muscle confusion.... it's not like they really think.
Just gotta find what works for you!
But I think everyone should lift heavy, even gramgram

Especially during cutting. The higher intensity is going to preserve muscle much better than a body building volume routine.

At a glance of your first routine, you have way too many pressing movements. Realistically, you should be doing substantially more pulling than pressing. Seems like you're getting it in line better with that new split though.

I will go ahead and add another vote for frequency too. At least twice a week for everything. Double PPL works great while cutting for me, and is simple to program.

Lift heavy, and especially make sure you have plenty of volume on your pulling moves.

 

[Eman]

How do you feel about two a days?

 

[Leancuisine]

Goodness! Let's not kill the man now...
OP what's your MOS?

 

[Eman]

@OdieM ran two a days during a cut I believe. Maybe he can chime in on how his split looked. I would do it like:

Day 1 am chest/back - abs/calves PM
Day 2 am shoulders/arms - legs pm
Then repeat.

That's a 2 day double split. You could do 3 day double split also it would only look slightly different. Just throwing it out there since you sound like you interested in something different.

 

[RodgerThat]

@OdieM ran two a days during a cut I believe. Maybe he can chime in on how his split looked. I would do it like:

Day 1 am chest/back - abs/calves PM
Day 2 am shoulders/arms - legs pm
Then repeat.

That's a 2 day double split. You could do 3 day double split also it would only look slightly different. Just throwing it out there since you sound like you interested in something different.

Woo I don't think I could tackle that in calorie deficit guess it depends on how much deficit though. I'd do legs in the am though cause that's the more important workout but I think he's also working on cardio in the am so 2x a day plus cardio would simply be too much of your day

 

[Eman]

1000 calories under maintenance

Might be saying goodbye to some muscle with that much deficit...

 

[Eman]

Woo I don't think I could tackle that in calorie deficit guess it depends on how much deficit though. I'd do legs in the am though cause that's the more important workout but I think he's also working on cardio in the am so 2x a day plus cardio would simply be too much of your day

I missed the cardio. Not even saying I would do this split lol. Was just throwing it out there. Not too common to do two a days but I considered going that route myself for extra squat sessions after odie got me thinking about it.

 

[Abac80]

@Eman
I think I should be ok in a 1000 calorie deficit with 150mg-testp eod. Last time I took test a few years back I put on 25 solid lbs so my body tends to respond well to anything.. And then throw the var in the last 5 weeks

 

[Abac80]

@Leancuisine
I'm a 11bangbang

 

[Prairie Boy]

Might be saying goodbye to some muscle with that much deficit...

I was coming to say a 1000 is too much .I'd say 200 on hard days like legs if not maintenance and 500 max the other days,should be enough