Thread: Help evaluate my new routine please? (newbie)

I have used a similar routine in the past but w/less volume. At my present stage of development, I wouldn't be able to recover from the volume that you are using, but if you find that it works for you, continue using it.

Well, I'm a newbie back to this and not sure I really had a grasp on the smarts behind training way back when I did lift. For a thin frame out of shape person would you consider that I'm doing too many exercises? Or too much at once? I'm not sure what you meant about volume but you think I might be over-doing it? Please let me know your thoughts and thanks for the help.

Volume refers to the number of sets performed for any given exercise or bodypart; frequency refers to how often an individual trains.

If you want to work each bodypart 2 x per week, you may need to consider reducing the number of sets to 4-5 for a major bodypart (e.g. back) and 2-3 for a smaller part, such as triceps, during each workout. Another option would include--but is not limited to--working each bodypart 1 x per week at your current level of volume. though I think you should include some ab and calf work. For instance, a M/W/F split of chest/delts/triceps (M), legs/abs (W) and back/biceps (F) may be useful.

Regardless of my suggestions, if you are able to recover adequately and make progress, your current routine may be beneficial to you. However, your posts sugeests that you may be a hardgainer, and if that is the case, you may want to work upper body one workout and lower body during another workout. Each workout should be 3-5 days apart and should consist of approximately 10 total sets per workout. You could even use your current routine and alternate the two workouts with 3-5 days between the sessions, albeit with less volume.

I think you're right. Yesterday was my first hard workout on this routine (last few weeks were light and getting re-acclimated), and I must say it was an ass kicker. But in a good way, I haven't had a good pump like that in a while. But I feel I need more than 2 days recovery time if I'm going to be hitting it that hard. I'm going to do some rearranging a bit. Thing is I’m trying to work it around my wacky work schedule that seems to put total body workout in 3 days and rest for 4. Is that too long to be off, 4 days? That means I'm hitting each group hard exactly once every 7 days. Additionally, I ride a bike at work for 10 hours on Friday, Sat, Sun, and sometimes Mon. It’s mostly cruising with intermittent bursts of sprinting (police officer).

As for lower body, I have neglected it for years and I think the squats are going to be more than plenty at first. As for calves, mine are rather large and developed for my thin physic - always have been. So if I work them too much they'll look disproportionate to my chicken thighs. I do go to my toes at the top of my squat to keep them working a little bit, I just don't blast them. And I do have abs already in there a couple times per week.

Is this any better? I guess I'm trying to designate a specific day for each group, rather than a rotating 5 days schedule or something.


Friday Chest/Shoulders/Triceps
Saturday abs/cardio
Sunday Back/Biceps/Legs
Monday abs
Tuesday off
Wednesday off
Thursday off

Thanks for the input, and any more is welcome. - TC