need opinions on 3 routine

[gymforlife]

Hi just need some advice on routine

Monday_
5 sets of front squats 6_8 reps (first set to failure)
2 set of SLD 8_10 reps
4 sets of bench press 6 to 10 reps, (first set to failure at 10 reps)

Wednesday_
1 set of weighted pullups (failure)
5 sets of bentover rows 6_10 reps (first set to failure at 10 reps)
3 sets of laterial pulldowns 8_10 reps
3 sets of BB curls 6_8 reps (first set to failure)

Friday_
5 sets of deadlifts 6_8 reps (first set to failure)
4 sets of incline bench press 6_10 reps (first set to failure at 10 reps)
4 sets of military presses 6_10 reps (first set to failure at 10 reps)
2 sets of laterial raises 10 to 12 reps
3 sets of BB narrow grip bench presses 6_8 reps (first set to failure)

what do you people think?

 

[gymforlife]

anyone?

 

[petej123]

1 set of weighted pull ups? how many proper form body weight pull ups can you do?

 

[gymforlife]

iv just started them actually i know i should of done them before but i can realy only do one full effective set

 

[petej123]

by one effective set, how many is it...the average amount of pull ups an untrained male can do is....1....so its highly unlikely you need to start doing weighted ones until you can do 8 good form full body weight ones. post some of your stats, weight, height, body fat (if you know it) what kind of supplements (if you want to use them) goals

 

[stfuandliftbtch]

most of your failure sets are for the first set..in my opinion, id make the failure set your last set or two...going to failure for your first set is just setting you up for less strength in your next sets

 

[juggernaut]

What do I think? The routine should be gassed, burned, and the ashes should be placed in the ocean for fish to eat and shit out. It sucks. No really it sucks. What exactly are you trying to do?

 

[gymforlife]

okay tbh i thought it was pretty shite, just thought i was being clever after looking at a few full body routines, so mucch for that, just that lately i have heard full body routines are more effective then split routines and that the theory of push pull legs although it works, if you do a full body routine 3 times a week based on compounds you will get a beter result

just a little confused

 

[gymforlife]

oh im 18
been lifting for 8 months
5ft 11
weigh 168 pounds
quite low body fat

 

[Gazhole]

Probably the easiest way to set up a fullbody program would be to make two workouts and alternate them three days a week, just have a different rep range on each day of the week.

For example, my first workout could be Upper Push and Lower Pull and include the following exercises:

Deadlifts
Bench Press
Power Cleans
Military Press

So my second workout would be Upper Pull and Lower Push, and have these exercises:

Squats
Pullups
Walking Lunges
Dumbell Rows

Easy. You've covered multiple planes of motion, both push and pull mechanics for the upper and lower body, and you have some bilateral and unilateral work going on without even thinking about it.

As for the rep ranges, thats easy and theres a million different methods for you to choose from in terms of periodization plans and stuff. You can apply pretty much any training style to this split.

A simple off the top of my head one:

Mon - 3x5
Wed - 4x8
Fri - 5x10

So long as you set out a clear precise theme/goal/layout for each workout everything else falls into place. Never start with exercises, always start with more general categories or biometers. When you're building a house you don't automatically pick up a hammer and start wandering around, because for all you know you might be mixing cement that day. Figure out what you need to do BEFORE you decide what tools to do it with.

 

[gymforlife]

okay so...

monday
5 sets of deadlifts _ 6 reps
5 sets of bench press_6 reps
5 sets of miltary/seated press_6 reps
1 set of pullups (can only do one set for 5 reps with goof form, so thought i would put it in 6 rep day)


wednesday
4 sets of squats_ 10 reps
4 sets of romanian deadlifts_10 reps
4 sets of bentover rows _10 reps
4 sets of laterial pulldowns
4 sets of BB curls_10reps (or can i do just three sets even though its not on the three set day)


Friday_
3 sets of deadlifts _ 8 reps
3 sets of bench press_ 8 reps
3 sets of miltary/seated press_8 reps
3 sets of BB narrow grip bench press _8 reps


basicly for monday i have strength/moderate hypertrophy rep range
wednesday i have another hypertrophy range
friday i have ideal hypertrophy rep range

would i continue this program for say 12 weeks or do i need to deload for a week, if i do what week would be best to do it in a 12 week cycle? That is if this program is good enough?

 

[petej123]

depends on your body, i deload about once every 8 weeks, like most things you've got to try it and see, just like the routine you might try it and even though your eating enough you dont feel recovered by the time you hit the same exsercises again (ie monday to friday) so you may switch to a push pull legs concept where each group is once a week, you just have to try it out
if it was me id do a routine like this

day 1
squat
lunge
bench press
military press
(accessory work if you want)

day 2
deadlift
pull up
row
(accesory work if you want)

keep reps in 5-8 range and do 3 -5 sets on each. then do an schedule such as

day 1 rest day 2 rest day 1 rest rest

day 2 rest day 1 rest day 2 rest rest

etc

 

[gymforlife]

is a 5 rep range not more for strength rather then hypertrophy?

okay i understand the concept of switching routines around on a weekly basis, thanks for that, ie

week 1_ monday
5 sets of deadlifts _ 6 reps
5 sets of bench press_6 reps
5 sets of miltary/seated press_6 reps
1 set of pullups (can only do one set for 5 reps with goof form, so thought i would put it in 6 rep day)

wednesday
4 sets of squats_ 10 reps
4 sets of bentover rows _10 reps
4 sets of laterial pulldowns
3 sets of BB curls_ 6-8reps (or can i do just three sets even though its not on the three set day)

friday
3 sets of deadlifts _ 8 reps
3 sets of bench press_ 8 reps
3 sets of miltary/seated press_8 reps
3 sets of BB narrow grip bench press _6-8 reps

week 2
monday
5 sets of squats_ 10 reps
5 sets of bentover rows _10 reps
5 sets of laterial pulldowns

wednesday
4 sets of deadlifts _ 8 reps
4 sets of bench press_ 8 reps
4 sets of miltary/seated press_8 reps
3 sets of BB narrow grip bench press _8 reps

friday
3 sets of squats_ 10 reps
3 sets of bentover rows _10 reps
3 sets of laterial pulldowns
3 sets of BB curls_6-8reps (or can i do just three sets even though its not on the three set day)

Also i will fail on every last set once per body part, ie 1 fail set for squats (legs), one fail set for bentover rows (back) etc

then repeat week one....
would you say there is too much volume in my program?

 

[gymforlife]

?

 

[Gazhole]

You need more leg work. You have half the leg work than you have for upper body - ditch the curls and cgbp and put more lower body stuff in.

 

[gymforlife]

okay i had romanian deadlifts in there but i thought it would be too much, so i took them out

i still want to keep the one iso exercise for curls, probaly one of the only valued iso exercies IMO

would you think it would be benifical to periodlize my rep range as well as well as set range, so each 2 full body workout get to different rep ranges every couple of weeks

so it would look like this

week 1_ monday
5 sets of deadlifts _ 6 reps
5 sets of bench press_6 reps
5 sets of miltary/seated press_6 reps
1 set of pullups (can only do one set for 5 reps with goof form, so thought i would put it in 6 rep day)

wednesday
4 sets of squats_ 10 reps
4 sets of Romanian deadlifts_ 10 reps
4 sets of bentover rows _10 reps
4 sets of laterial pulldowns
3 sets of BB curls_ 6-8reps

friday
3 sets of deadlifts _ 8 reps
3 sets of bench press_ 8 reps
3 sets of miltary/seated press_8 reps
3 sets of BB narrow grip bench press _6-8 reps

week 2
monday
5 sets of squats_ 6 reps
5 sets of Romanian deadlifts_6 reps
5 sets of bentover rows _6 reps
5 sets of laterial pulldowns 6 reps

wednesday
4 sets of deadlifts _ 10 reps
4 sets of bench press_ 10 reps
4 sets of miltary/seated press_10 reps
3 sets of BB narrow grip bench press _6-8 reps

friday
3 sets of squats_ 8 reps
3 sets of bentover rows _8 reps
3 sets of laterial pulldowns
3 sets of BB curls_6-8reps

 

[Gazhole]

Still needs another lower push exercise. Seriously, drop the CGBP. Some lunges or front squats will do a lot more for you, and your triceps are getting worked enough in bench and military.

 

[gymforlife]

oh sory i forgot to mention that my squats will be front squats anyway, unfortunately my gym is pretty shit alot of people go there and is it realy small so i cant get the space to do lunges, i think the next best alternative would be the leg press....


week 1_ monday
5 sets of deadlifts _ 6 reps
5 sets of bench press_6 reps
5 sets of miltary/or standing dumbell press_6 reps
1 set of pullups (can only do one set for 5 reps with goof form, so thought i would put it in 6 rep day)

wednesday
4 sets of squats_ 10 reps
4 sets of leg press_ 10 reps
4 sets of bentover rows _10 reps
4 sets of laterial pulldowns
3 sets of BB curls_ 6-8reps

friday
3 sets of deadlifts _ 8 reps
3 sets of bench press_ 8 reps
3 sets of miltary/ or standing dumbell press_8 reps

week 2
monday
5 sets of squats_ 6 reps
5 sets of leg press_6 reps
5 sets of bentover rows _6 reps
5 sets of laterial pulldowns 6 reps

wednesday
4 sets of deadlifts _ 10 reps
4 sets of bench press_ 10 reps
4 sets of miltary/or standing shoulder press_10 reps
3 sets of BB narrow grip bench press _6-8 reps

friday
3 sets of squats_ 8 reps
3 sets of leg press_8reps
3 sets of bentover rows _8 reps
3 sets of laterial pulldowns
3 sets of BB curls_6-8reps


are you sure i should not do the CGBP? my tris are already lagging quite a bit and i do not want them to fall behind even further, i have read somehwere if you have a lagging part you should hit it hard.

Would a smart alternative be when im only benching and using standing shoulder presses or miltary presses once a week, to then alternate the 3sets of CGBP and leave it out when im performing the shoulder and bench press twice a week

otherwise am i all set to go?

 

[gymforlife]

decides to change the way the rep system works......

week 1_ monday
5 sets of deadlifts _ 10 reps
5 sets of bench press_10 reps
5 sets of miltary/or standing dumbell press_10 reps

wednesday
4 sets of squats_ 8 reps
4 sets of leg press_ 8 reps
1 set of pullups can only do one set for 5 reps with goof form
4 sets of bentover rows _8 reps
4 sets of laterial pulldowns_8 reps
3 sets of BB curls_ 6-8reps

friday
3 sets of deadlifts _ 6 reps
3 sets of bench press_ 6 reps
3 sets of miltary/ or standing dumbell press_6 reps

week 2
monday
5 sets of squats_ 10 reps
5 sets of leg press_10 reps
1 set of pullups can only do one set for 5 reps with goof form
5 sets of bentover rows _10 reps
5 sets of laterial pulldowns _10 reps

wednesday
4 sets of deadlifts _ 8 reps
4 sets of bench press_ 8 reps
4 sets of miltary/or standing shoulder press_8 reps
3 sets of BB narrow grip bench press _6-8 reps

friday
3 sets of squats_ 6 reps
3 sets of leg press_6 reps
1 set of pullups can only do one set for 5 reps with goof form
3 sets of bentover rows _6 reps
3 sets of laterial pulldowns_6 reps
3 sets of BB curls_6-8reps

are you sure i should not do the CGBP? my tris are already lagging quite a bit and i do not want them to fall behind even further, i have read somehwere if you have a lagging part you should hit it hard.

Would a smart alternative be when im only benching and using standing shoulder presses or miltary presses once a week, to then alternate the 3sets of CGBP and leave it out when im performing the shoulder and bench press twice a week

otherwise am i all set to go?

 

[gymforlife]

?

 

[Gazhole]

Why did you take out the romanian deadlifts? You're over complicating this somewhat.

***

Workout A:
Deadlifts
Bench Press
Leg Press
Military

Workout B:
Squats
Pullups/Lat Pulldowns (Switch when you can't do any more pullups)
Romanian Deadlifts
Rows

***

Monday - 5x10
Wednesday - 3x6
Friday - 4x8

***

Throw in some curls and cgbp if you really want to, but no more than 2 sets, don't do them on the same day, and don't go below 12 reps. Work harder on the other exercises.

 

[gymforlife]

thanks man

help much appreciated

 

[gymforlife]

actually having some more research will not be to taxing to deadlift twice a week, people say you cans squat two and even three times a week, but deadlifting should be done once per week. what the views on this?

 

[Gazhole]

You'll be fine.

For one thing you're doing two different variations, one of which will be lighter than the other.

For another thing, the people usually saying stuff like this wouldn't think twice about battering their rotator cuffs four days a week. In my opinion, so long as you're not attempting records all the time, and using good form, there is absolutely nothing wrong with it.

 

[gymforlife]

okay thanks again, keep up the good work this forums the best iv bin on

 

[Gazhole]

No problem.

I also recommend starting a journal in the journals section to track your progress!

 

[gymforlife]

yh i will, il start it monday when i begin my training