Thread: Need some help with a routine

I've been working with the PT for the last 6-months but he has recently left town so I'm on my own to come up with a routine. Next weeks was supposed to be the beginning of a new 4-day split but since he's gone, I am looking to come up with something "on my own". I've been on my current routine for a few months now and I'm getting a little bored in the gym.

Since starting, I've gone from 200 (I'm 6'4") to 220 and have gained good muscle mass. I'm 38 years old. My diet was the first thing we worked on and although I've stopped gaining weight, I'm still eating good. My goal is to increase mass.

Here's my current routine:

Workout A (upper body strength day)
Bent Rows superset with flat bench - reps=9,9,7,7,5,5
Pull ups superset with incline bench - reps=9,8,7,6
Pulldowns (supinate grip) superset with shoulder press - reps=7,7,7

Workout B (lower body hypertrophy)
Squat superset with Romanian D-lift - reps=20,20,15,15,12,12
Leg press superset with leg curl - reps=20,15,12,10
Bulgarian split squat superset with standing leg curl - reps=12,12,12

Workout C (upper body hypertrophy)
Same as A but with reps like B

Workout D (lower body strength)
Same as B but with reps like A

Workout E (arms strength)
Close grip incline bench superset with preacher curl - reps=9,9,7,7,5,5
skullcrusher superset with standing rope curl - reps=9,8,7,6
wrist curl superset with reverse grip curl - reps=7,7,7

Workout F (arms hypertrophy)
same as E but reps like B

I've been doing this

Monday - Workout A
Tuesday - Workout B
Wednesday - Workout C
Thursday - off
Friday - Workout D (alternate with E every other week)
Saturday - Cardio
Sunday - off

I would like to stick to a 4-day split but I really need some help putting something together. Can someone help get me in the right direction? I'm also open to just sticking to the current routine if that's what I should do.

Originally Posted by raymondh

Thank you for that!

So Just to make sure I'm following the suggested routine correctly, this is what a workout would look like:

Day 1: Horizontal push pull, calves, and abs

Deadlifts 5x5
Bent-over rows 3x8
Hammer Rows 3x10-12

Flat bench 5x5
Incline dumbbell press 3x8
Incline cable flyes 3x10-12

seated calf raises 3X12-20. Pause at the bottom

Abs: 3 sets of 8-12, weighted

Day 2: Quad dominant, hamstring accessory. Biceps.

Full squats 5x5
Leg press 3x8
Leg curls or high foot placement leg press 3-4 sets of 12-20

Seated alternating bicep curls 5x5
Hammer curls 3x8-12

Day 3: Vertical push-pull, calves, abs

Chins 5x5
Hammer high rows 3x8
lying pullovers 3x12

bent over side laterals 3x10
Military Press 5x5
Standing side laterals 3x8

standing calf raises, 3x8-10

Abs: 3 sets of 8-12, weighted

Day 4: Hamstring dominant, quad accessory. Triceps.

Romanian Deadlifts 5x5
high foot placement leg press 3x8

seated leg extensions 3x12-20

Skullcrushers, Dips, or between bench dips 5x5

Cable pressdowns 3x8-12

That's the basic suggestion, yep. You of course are free to sub out exercises. For example, you may prefer to do 5x5 back squats, 3x8 front squats (I've since grown more fond of front squats than leg presses) and 3x12 pistols. But stick to the movement-pattern split for the four days, start with a lower-rep heavy compound and move into higher-rep stuff for concentration work.

I like when possible to do low-rep compounds with barbell work, and the 3x8 and/or the 3x12 (when I'm bothering with a 3x12) with dumbbells or one leg at a time.