Thread: New Routine, Comments\Suggestions appreciated

Bump...


Nobody has a comment?

Its not bad. I dont' know about wide grip flat bb bench. Be careful doing that. You could injure your shoulder. Give it a whirl.

I like it. Push Pull and lots of rest really works for me. I'm 7 weeks in and up about 20 lbs, I love it.

I do my upright rows on my pull day though. What does everyone think about that placement?

Also, if you only want one tricep movement, I'd swap the pushdowns for some CG bench or something else that you can load them up on. I've seen the most progress in my arms since switching to push pull.

Originally Posted by WantToBeBig

OK, So I have been doing a 5-day split for about 8 weeks now. I have made gains, however I think they might only be minimal gains. I have gained about 8 pounds in 8 weeks, I will be taking pics this weekend so I can get a visual, and my strength has increased on all lifts but I still think it could be a lot better. Here is my new routine, it decreases the volume, and number of days, I am alos changing my rep scheme. Hopefully this will kick my body into more growth with the changes and additional rest.


Day 1- Push (Chest, Shoulders, Triceps)
Wide Grip Flat Barbell Bench Press 5x5
Incline Dumbbell Press 4x10-12
Barbell Military Press 5x5
Upright Rows 4x10-12
Tricep PushDowns 4x10-12

Day 2 - Legs (Quads, Hams, Calves)
Squats 5x5
Lunges 4x10-12
Leg Curls 4x10-12
Calve Raises 4x10-12

Day 3 - Pull (Back, Biceps, Traps)
Deadlifts 5x5
Wide Grip Lat Pull Downs 4x10-12
Barbell Curl 4x10-12
Barbell Shrugs 4x10-12

This will be performed on a Monday, Wednesday, Friday schedule giving me 4 days of rest. Any comments or suggestions are appreciated.

replace pushdowns with skull crushers, replace leg curls with sldl if you have the energy after heavy squats and lunges, replace lat pulls with bent rows and lower the rep range from 10-12 on everything to 6-8. Just my 2 cents.

Originally Posted by WantToBeBig

OK, So I have been doing a 5-day split for about 8 weeks now. I have made gains, however I think they might only be minimal gains. I have gained about 8 pounds in 8 weeks, I will be taking pics this weekend so I can get a visual, and my strength has increased on all lifts but I still think it could be a lot better. Here is my new routine, it decreases the volume, and number of days, I am alos changing my rep scheme. Hopefully this will kick my body into more growth with the changes and additional rest.


Day 1- Push (Chest, Shoulders, Triceps)
Wide Grip Flat Barbell Bench Press 5x6
Incline Dumbbell Press 4x10-12
Dumbbell Military Press 5x6
Upright Rows 4x10-12
Tricep PushDowns 4x10-12 .....skull crushers

Day 2 - Legs (Quads, Hams, Calves)
Squats 5x6
Lunges 4x10-12
Leg Curls 4x10-12
Calve Raises 4x10-12

Day 3 - Pull (Back, Biceps, Traps)
Deadlifts 5x5
Wide Grip Lat Pull Downs 4x10-12
Dumbbell rows 3x8
Barbell Curl 4x10-12.....or dumbbell curl
Barbell Shrugs 4x10-12

This will be performed on a Monday, Wednesday, Friday schedule giving me 4 days of rest. Any comments or suggestions are appreciated.

What are you looking for, hypertrophy, strength, etc?????

Originally Posted by Dale Mabry

What are you looking for, hypertrophy, strength, etc?????

My main goal is Hypertrophy, I want to grow. I also thought I could work in a little strength (I.E. the 5x5 part). I have been workign exclusively on a 4x8 set\rep range so I was looking for a major overhaul to kick my ass in overdrive.

I think what you have is pretty good, although upright rows are a pulling exercise and you have them as a push, but I get what you are doing with that, keeping the shoulder stuff on the same day. I would keep the rest intervals very short and think the 5x5 is a good change up for you given what you have put down as what you were doing previously.

Is this the order you intend on going with? I would think twice about doing 10-12 reps of incline prior to doing a 5x5 military press.

Originally Posted by Dale Mabry

I think what you have is pretty good, although upright rows are a pulling exercise and you have them as a push, but I get what you are doing with that, keeping the shoulder stuff on the same day. I would keep the rest intervals very short and think the 5x5 is a good change up for you given what you have put down as what you were doing previously.

Is this the order you intend on going with? I would think twice about doing 10-12 reps of incline prior to doing a 5x5 military press.

Good assessment. However, I think you should include some form of rowing movement on your pull day. It would also be a good idea to include some form of heavier pulling movement seeing as how you value strength in addition mass. Incorporating 5x5 bent rows or some such movement would be a great idea.

Thanks for the help guys, greatly appreciated and considered. I have made a few modifications to my routine based on the suggestions. Also, rest intervals are 90 seconds during the x5 sets and 60 seconds on all others.

I have one more question, as for weights used, is it best to use the same weigth for all sets of a particular excercise, and once I make all reps increase the weight, or should I pyramid the weights up through the sets? I was thinking about using the same weight for each set, but wanted to ask.


Day 1- Push (Chest, Shoulders, Triceps)
Flat Barbell Bench Press 5x5
Barbell Military Press 5x5
Incline Dumbbell Press 4x10
Side Laterals 4x10
Skull Crushers 4x10

Day 2 - Legs (Quads, Hams, Calves)
Squats 5x5
Lunges 4x10
Leg Curls 4x10
Calve Raises 4x10

Day 3 - Pull (Back, Biceps, Traps)
Deadlifts 5x5
Barbell Rows 3x5
Wide Grip Lat Pull Downs 3x10
Barbell Curl 4x10
Barbell Shrugs 4x10

I think you'll need more then 90 secs on a 5x5, I use a constant weight. I can barely do it on the 5th rep of the first set then rest until I can do 5 again...by my 4th and 5th I can do probably four of them. I rest 2-3 minutes, otherwise you can't really go that heavy for your first couple sets if you want to have anything in the tank for the others.

Ditto on the 10-12 incline before a 5x5 military...wear your helmet!!!