Hey everyone! This is my very first post to this forum. I have watched Scott Herman's Youtube videos for over a year now and his tips have really helped me. So thanks for that! :)

I would like to know what everyone thinks of my current routine. I have used it for about 16 months now and I really like its structure. Of course I change the exercises every now and then to keep the routine entertaining. Every muscle group is trained in this programme two times a week. My routine is split to four days. Here it is:

Monday

Chest, biceps (shoulders)

Bench press 4x6

Incline db bench press 3x8

Db flyes 10, 12, 14

Close-grip chin up 3x8

Preacher curl inside-grip EZ bar 3x8

Wide-grip cable bicep curl 12, 14

Db hammer curl 3x10

Db lateral raise 3x10

Tuesday

Quads, hamstrings, calves

Smith squat 4x6

Bulgarian split squat 3x8

Leg press 8, 10, 12

Leg extensions 8, 10, 12

Calves in the leg press machine 10, 12, 15, 20

Leg curl 10, 12, 14

Wednesday

Swim 1km

Thursday

Shoulders, triceps

Shoulder press (sitting position) 4x6

Db lateral raise (standing) 6, 8, 10, 12

Upright row EZ curl bar 3x15

Close-grip bench press 3x8

Skull crushers 3x8

Rope push-down 12, 14

Superset:

Standing tricep pushdown 3x12

Standing reverse tricep pulldown 3x12

Friday

Back, hamstrings, calves

Deadlift 4x6

Stiff-leg deadlift 3x8

Db shrugs 3x10

Seated calf raises 10, 12, 15, 20

Wide-grip pull up 3x8

V-bar pulldown 10, 12

Seated cable low row 8, 10, 12

Straight arm pulldown 2x15

I do abs four times a week plus on Saturday or Sunday I hit the gym to do a quick forearm workout. I also use fatgripz in some of my exercises to improve my grip strength and get more muscle activation.

The rest periods between my sets vary from 2 mins to 5 mins. In the heavy compound movements I rest 5 mins between sets. My goal is to make lean gains. Should I shorten the rest periods? My workout lasts about 2 hours. I would like to use Scott Herman's burn sets in some of my exercises.

I'm looking forward to hear everyone's opinion of how should I switch things up in my current routine! :)

Hey @tpmyllylae!

Routine looks good to me man. The only things I would suggest is adding some dips in somewhere - maybe for chest or triceps. You have basically all of the other compound movements in there. Obviously you don't HAVE to add them in, it's just a thought. Also, you work your quads, calves and hamstrings...what about those glutes? They are your biggest muscle. You will hit them a bit with squats, and maybe leg press but it wouldn't hurt to have a glute specific exercise.

Are you able to do barbell squats, or can you only do smith machine squats? You will work a lot more stabilization by doing the with free weights.

And for your calves, try focusing on lots of volume rather than weight. Calves tend to need a lot of activation to grow, things like 20-30 reps or more. A bit like forearms.

It looks to me like you cover yourself pretty well otherwise. Just out of curiosity, how do you hit everything twice a week? For example, you do your chest on Monday, but that's your only chest day. Same with your quads, you only work them on Tuesday.

You might want to think about lowering your rest periods. Maybe try for 60-90 seconds MAX. If you rest too long, your muscles will actually recover enough that you won't be tearing and breaking them as much as you could. You recover about 80-90% of total energy for your lifts in 60 seconds.

If you want to use some burn sets, go for it, they are great!

Basically the question I tend to ask when people post their routines is this...is it working? If it is helping you achieve your goals, you are probably on track. If you aren't making the gains you want to, then it's probably time to tinker with it.

And one last question...what is your meal plan like? What are your macros?

Hope that gives you some good info and things to think about!

Jordan

I think this looks like a solid, well thought through schedule. The combination of muscle groups is pretty different from what I've been doing the past few months, but all of them seem to be getting enough rest.

I agree with Jordan about the resting periods. For me personally, it's really a big difference in terms of muscle ache for the days after.

Slightly off topic: on your profile, I read you kind of have plateaued in terms of gaining strength and muscle gain. Like Jordan, I wonder what your meal plan is. And also, if you've tried supplements like pre-workout. I have a habit of changing supplements like these every once in a while. Not because I think I really need them or that they will make that much of a difference. It's mostly because, after such a switch, I usually try to prove to myself that this new one is the ultimate product and thus money well spent. If I actually do lift (a little bit) more, it either is a good supplement, or - and more likely - it was in me all along. So either way, it's pushing me just a little bit extra.

Also, you mentioned you're a midnight snacker. I've been waking up hungry every now and then the past few months. What works for me, are those low carb, high protein bars you can get at pretty much every supplement store. I don't know your take on those, but probably they're a better idea than the sugary high-carb snacks you're writing about.

I might be stating the obvious as I'm quite a rookie. Either way, good luck with your gains. Hope you'll get off that plateau soon!

Menno

I like that point about changing supplements man.

Some people will say that things like pre-workout are just a waste of money, and I have only ever used them 4-5 times so far. But people might expect it to work so much that they psyche themselves up and actually smash out one of their best workouts.

It could be like a placebo effect - quality pre-workouts do work, but just by having one prior to your workout, you might think 'oh yeah, I am going to kill it now!' and that mindset all by itself helps you power through. Might not be very easy on your pocket, but it's not going to blow the bank either...and if it makes you lift stronger for longer, it's not a bad thing!

You just don't want to get into a mindset of 'damn, I need a pre-workout or else I won't be able to hit the gym very hard'. It's a balancing act.

The mind is a powerful tool!

That's exactely how it works for me. Though it doesn't combine well with Red Bull or caffeine in general. I remember taking a dose right after I drank one and I was almost literally snorting and running all over the gym.

Totally besides the point of this post. Back on topic now ;).