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  1. #1
    GET BIG evansss's Avatar
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    Bill Kazmaier Routine
    Got this off another board. Looks like way to much volume, but I wanted to get some feedback on it as im thinking about switching it up.



    Monday


    Bench (heavy) warm up, then 4 sets x 10 reps
    Wide Grip Bench 3 sets x 10 reps
    Narrow Grip Bench 3 sets x 10 reps
    Front Delt Raise 4 sets x 8 reps
    Dumbell Seated Press 4 sets x 10 reps
    Side Delt Raise 4 sets x 10 reps
    Lying Tricep Push (after 2 warm up sets) 6 sets x 10 reps
    Tricep Push Down 4 sets x 10 reps



    Tuesday


    Squat (heavy) warm up, then 4 sets x 10 reps
    Deadlift (light) warm up, then 3 sets x 10 reps
    Shrugs 2 sets x 15-40 reps, 1 set x 10-20 reps
    Seated Hammer Curls 4 sets x 12 reps
    Standing Curl 4 sets x 10 reps
    Close Grip Chin Ups 3 sets x max on each set
    Seated Row 4 sets x 10 reps
    Leg Extensions 3 sets x 10 reps
    Leg Curl 3 sets x 10 reps
    Calf Raise 3 sets x 15-25 reps



    Thursday


    Bench (light) warm up, then 3 sets x 10 reps
    Wide Grip Bench 3 sets x 10 reps
    Narrow Grip Bench 3 sets x 10 reps
    Dumbell Seated Press (heavy) warm up, then 4 sets x 8 reps
    Front Delt Raise 4 sets x 10 reps
    Tennis Backhand Cable Extensions 4 sets x 10 reps
    Prone Tricep Extension 4 sets x 10 reps


    Saturday


    Deadlift (heavy) warm up, then 4 sets x 8 reps
    Squat (light) warm up, then 4 sets x10 reps
    Shrugs (heavy) 4 sets x 10-15 reps
    Seated Hammer Curl 4 sets x 8 reps
    Concentration Curl 4 sets x 12 reps
    One Arm Row - 3 positions 3 sets x 10 reps
    Wide Grip Pull (down to chest) 4 sets x 10 reps
    Leg Extensions 3 sets x 10 reps
    Leg Curl 3 sets x 10 reps
    Calf Raise 3 sets x 15-25 reps
    (Ab Work When Possible)

  2. #2
    rome wasnt built in a day barnzy7's Avatar
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    Theres no way that I could do 3 muscle groups a day.

  3. #3
    GET BIG evansss's Avatar
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    this or im going back to PB's routine.


    need some morefeedback ngrs

  4. #4
    http://www.2girls1cup.com Who is Mike Jones?'s Avatar
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    Quote Originally Posted by barnzy7 View Post
    Theres no way that I could do 3 muscle groups a day.

  5. #5
    GET BIG evansss's Avatar
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    ps. im still all natty as well

  6. #6
    sean usmc
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    somedays i work all upper and get every fukn muscle in the upper torso pumped with blood..and it works..for me that is...

  7. #7
    Community Veteran DADAWG's Avatar
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    Quote Originally Posted by evansss View Post
    ps. im still all natty as well
    to much work if your natty IMO . pb's workout is solid.
    NOT ONLY IS STUPIDITY INCURABLE BUT ITS ALSO CONTAGIOUS OVER THE INTERNET.

    VAR ONLY CYCLES ARE ONLY FOR PEOPLE WITH A VAGINA.

  8. #8
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    I highly doubt this is Bill Kazmaier's routine. NO powerlifter in their right mind would follow this routine.

    While I won't pretend to know what Kaz did, most powerlifters focus around the big 3 (dead, squat, bench) with assistance work like bent over rows, board presses, power cleans, weighted dips and chins etc.

    Rep ranges are normally 1-3.

    Leg curls = Epic Phail

  9. #9
    Community Veteran DADAWG's Avatar
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    Quote Originally Posted by caltech23 View Post
    I highly doubt this is Bill Kazmaier's routine. NO powerlifter in their right mind would follow this routine.

    While I won't pretend to know what Kaz did, most powerlifters focus around the big 3 (dead, squat, bench) with assistance work like bent over rows, board presses, power cleans, weighted dips and chins etc.

    Rep ranges are normally 1-3.

    Leg curls = Epic Phail
    bill was also into strongman competitions and other stuff as well , also when bill was coming up they didnt know or use todays techniques . that being said i have no idea if bill trained this way . im just pointing out its way to much work fr a natty lifter.

    as info i have met bill 2 times at the arnold for a minue or 2 , just small talk.
    NOT ONLY IS STUPIDITY INCURABLE BUT ITS ALSO CONTAGIOUS OVER THE INTERNET.

    VAR ONLY CYCLES ARE ONLY FOR PEOPLE WITH A VAGINA.

  10. #10
    GET BIG evansss's Avatar
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    UPDATE:

    decided to go with pb's routine. was doing more volume prior to this, now i have to get used to low volume again. I know it works though because my lifts went through the roof on pb's workout. might add one or two things here or there to tweak it. I know this has been debated before, but i dont like how the routine doesn't have any direct shoulder exercises. Granted its centered around the big three lifts which work everything, but where could i throw in some shoulder work?

  11. #11
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    Mate can you imagine how long a routine like that would take? that would be pushing almost two hours to get all that done...

  12. #12
    Novice vic305's Avatar
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    Quote Originally Posted by caltech23 View Post
    I highly doubt this is Bill Kazmaier's routine. NO powerlifter in their right mind would follow this routine.

    While I won't pretend to know what Kaz did, most powerlifters focus around the big 3 (dead, squat, bench) with assistance work like bent over rows, board presses, power cleans, weighted dips and chins etc.

    Rep ranges are normally 1-3.

    Leg curls = Epic Phail
    Nobody used conjugate periodization back then. Mariusz Pudzianowski actually does leg curls still, if you can believe that.

    I wouldnt be surprised if kaz actually used this terrible training regime and got where he got by just having that unparallelled mental intensity he had and completely privileged genetics.

  13. #13
    Novice vic305's Avatar
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    Quote Originally Posted by evansss View Post
    UPDATE:

    decided to go with pb's routine. was doing more volume prior to this, now i have to get used to low volume again. I know it works though because my lifts went through the roof on pb's workout. might add one or two things here or there to tweak it. I know this has been debated before, but i dont like how the routine doesn't have any direct shoulder exercises. Granted its centered around the big three lifts which work everything, but where could i throw in some shoulder work?
    Adopt a powerlifting style bench. It will literally rape your shoulders. I don't think you'll need any more shoulder work ever.
    When i switched over to pl bench from bb bench after having done bb bench on and off for 6 years, i couldnt believe what happened to my shoulders. The soreness on my delts the next day was such that I literally felt like they had no fibers available to do any work whatsoever, not even to lift my arm up. It's hard to describe, it was amazing.

  14. #14
    A FUN-GI boston snasa's Avatar
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    pb's routine? someone have a link to this please? thanks

  15. #15
    Property is theft! mikea's Avatar
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    Quote Originally Posted by vic305 View Post
    Adopt a powerlifting style bench. It will literally rape your shoulders. I don't think you'll need any more shoulder work ever.
    When i switched over to pl bench from bb bench after having done bb bench on and off for 6 years, i couldnt believe what happened to my shoulders. The soreness on my delts the next day was such that I literally felt like they had no fibers available to do any work whatsoever, not even to lift my arm up. It's hard to describe, it was amazing.
    Bro that sounds to me that your doing a delt presser, which is the worst way to bench and will lead to injury.

    When you bench PL style you try and limit range of movement as much as possible and keep shoulder blades tucked in at all times, when done rigth you dont use your delts at all. Even in a bb bench you shouldnt be pressing with delt but with your chest.

  16. #16
    Community Veteran Mudge's Avatar
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    He who overcomes others has force; He who overcomes himself is strong. Lao-tzu

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