Vegan Bodybuilding & Fitness

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.

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!).

Wishing you all the best!
Karen