getting back into lifting.

Been about a year since I lifted, and I've gone from 185lbs shredded with a 1,020lb total to a skinny 155lbs.

Really enjoyed powerlifting, but I cba to squat 3x a week ever again. No sets/reps over 3x5 for deadlifts and squats, rest idc.

Going to bulk up to 200lbs over the next 2 years, want something to run to get back into it quickly and get my lifts back up to decent numbers, 3 plate squat/2 plate bench/4 plate dead. I do want to focus a bit more on bodybuilding/size this time around though.

looks like you answered you question yourself with that last sentence.

start body building.

VOLUME

push / legs / pull / push / legs / pull / off
Been my favorite bulk routine for quite a while
(I do legs after push instead of pull, because my back day typically leaves me too tired to fully stimulate my legs, whereas that doesn't happen if I train legs the day before back)

This right here. This split can be used from a beginner to advanced body builders. The only difference is intensity and volume.

But I’d throw the rest day in the middle of the split.

3 on 1 off.

not this

6 days a week getting back into the groove is gonna burn you out, fast

id go full body few times a week then bro split push pull, then 1 muscle group a everyday with 1 off

This post was edited by jadeoner on Mar 15 2021 08:38pm

Jus do important lifts

Rows
Ohp
Pullups
Kettlebell swings/ Turkish getups
Goblet squats

Deficit Deadlift or other close deadlift variation on Monday. Heavy Squat Monday.
Tuesday -Bench Variation and Heavy OHP + Rowing Movements
Rest W and Thu
Friday - Heavy deadlift lighter squat or variation squat
Saturday Heavy Bench, light OHP and rowing movements.

Toss in fluff where you see fit.

Done.

Just train heavy and take a multi vitamin