Hey guys, kindly please let me know what your thoughts are on this program.

https://www.aworkoutroutine.com/the-muscle-building-workout-routine/

Many many thanks,

Bence

Hi !

Keep in mind everyone is different - this is a general program with a general laylout. If it works for you and your schedule it is not problem to jump on it ! But there is also nothing wrong with changing and adjusting it for your goals. For instance if you want bigger legs you may want to adept it to that.

It doesn't look too bad @bencefabian12345, however, I definitely wouldn't go with the 3 day split because then you're training upper body twice a week and lower body only once. If you were going to go 3 days a week I would definitely go PPL so that everything is even, or full body 3 times a week. Have you thought about trying the PPL routine on the site? http://muscularstrength.com/Push-Pull-Legs

The other thing is that these workouts are based around a lot of different movements with 3 sets being the max set range, and if you saw my recent video that might not be ideal.

Thank you for the advise guys! Based on your videos, I am trying now to create my first ever workout plan, specialised for my needs.

I would have some questions though! It will be a 4 day split routine, with 2 upper and 2 lower body days.

As you have clearly stated, big muscle groups need 3-4 exercises, small muscle groups need 2-3 exercises in a week.

As I am training EVERY muscle group twice a week, I would implement 3 exercises for the big muscle groups, and 2 exercises for the small muscle groups.

My question is: Do I really need DIFFERENT angle exercises, or same or ALMOST the same ones enough? Considering that dumbbell shoulder press works all three heads of my shoulders, for example, I would go with the same exercise on both days. Also, with dips, am I good to go with dips for both days, having only this exercise to train my tricep muscles?

In action I am asking what is better:

Upper Body Day 1

Dumbbell Shoulder Press

Upper Body Day 2

Dumbbell Shoulder Press

OR

Upper Body Day 1

Dumbbell Shoulder Press

Upper Body Day 2

Lateral raises

Upper Body Day 1

Dips

Upper Body Day 2

Dips

OR

Upper Body Day 1

Dips

Upper Body Day 2

Another exercise such as tricep pushdowns?

Last question:

Doing flat barbell bench press on day 1 and flat dumbbell bench press on day 2. Do you consider these exercises the same? Or am I good to go with them, ending my chest workout with flyes, for example?

Should I create a workout plan where all 2-4 exercises are different? Or not?

Many many thanks guys!

You're basically good to go with the same exercises, because you wwant to focus mostly on your compounds because they will give you the most bang for your buck.

So stick with overhead press both days (you could switch between dumbbell and barbell if you like, just as you're planning to do with your flat bench), and you can do dips both days or you could utilize close-grip bench on one day if you wanted.

Ending your workouts with flys would be fine!'

Hope that helps!

I am really grateful for you guys! Thanks a lot!

@bencefabian12345 Happy to help my friend!! 😁 

Hey guysss!

Bence here, again. I have created a workout based on your advises. Could you please check it out?

My plan is to work with 30 sec rest, 1-3-1 tempo, progressive overload; deloading every 6-12 weeks. I am working out for 2 years now, I consider myself a person between beginner and intermediate stages. Many thanks guys you are the best.

Lower Body 1

Single-Leg Press

3 sets of 10 reps.

30-60 sec rest time.

Lying leg curls

3 sets of 10 reps.

30-60 sec rest time.

Lunges

3 sets of 10 reps.

30-60 sec rest time.

Single-Leg Curl

3 sets of 10 reps.

30-60 sec rest time.

Calf Presses

3 sets of 10 reps.

30-60 sec rest time.

Plank

4 sets of 1,5 mins.

30-60 sec rest time.

Upper Body 1

Chest Supported Machine Rows

3 sets of 10 reps.

30-60 sec rest time.

Dumbbell Bench Press
3 sets of 10 reps.

30-60 sec rest time.

Pull-Ups

10 reps.

30-60 sec rest time.

Dumbbell Shoulder Press
3 sets of 10 reps.

30-60 sec rest time.

Dips

3 sets of 10 reps.

30-60 sec rest time.

Dumbbell Flyes
3 sets of 10 reps.

30-60 sec rest time.

Dumbbell Curls
3 sets of 10 reps.

30-60 sec rest time.

Shrugs

3 sets of 10 reps.

30-60 sec rest time.

Lower Body 2

Squats

3 sets of 10 reps.

30-60 sec rest time.

Lying leg curls

3 sets of 10 reps.

30-60 sec rest time.

Lunges

3 sets of 10 reps.

30-60 sec rest time.

Single-Leg Curl

3 sets of 10 reps.

30-60 sec rest time.

Seated Calf Raises

3 sets of 10 reps.

30-60 sec rest time.

Plank

4 sets of 1,5 mins.

30-60 sec rest time.

Upper Body 2

Chest Supported Machine Rows

3 sets of 10 reps.

30-60 sec rest time.

Dumbbell Bench Press
3 sets of 10 reps.

30-60 sec rest time.

Chin-Ups

3 sets of 10 reps

30-60 sec rest time.

Dumbbell Shoulder Press
3 sets of 10 reps.

30-60 sec rest time.

Dips (

3 sets of 10 reps.

30-60 sec rest time.

Dumbbell Flyes
3 sets of 10 reps.

30-60 sec rest time.

Dumbbell Curls
3 sets of 10 reps.

30-60 sec rest time.

Shrugs

3 sets of 10 reps.

30-60 sec rest time.

It's not bad.. but I would probably make some changes. For your leg workouts, for example, you have a single leg curl and then a lying leg curl as well.. but nothing really for the quads (except the leg press). You also have no deadlifts.. I would suggest either doing squats for both lower body workouts, or squats for one workout and deadlifts for the other. Your first leg workout doesn't really have a compound movement.

The upper body workouts look OK. A good variation to hit pretty much everything.

But I notice you have gone back to 3 sets of everything. So I guess the question is.. do you think 6 sets of bench press and 6 sets of flys is enough chest volume for the week? Maybe to begin with.. but I think as you progress you'll want a bit more volume, and that's where that video I linked you to earlier will be helpful. It's good you have kept basic movements.. but you might need more of them.

Thank you for all your help. First, I just want to ask you where and how can I support you? Is subscribing to your programs the only opportunity? I really want to say my thanks because you were the biggest help for me so far. Thanks.

Secondly, there is something that is still not clear to me. In your video "3 sets per exercise is killing your gains" you say I should pick 3-4 exercises for a total of 15-20 sets, considering larger muscle groups.

That means:

5 sets: 8-10 reps of 3 exercises=15 total working sets

6 sets: 8-10 reps of 3 exercises=18 total working sets

5 sets: 8-10 reps of 4 exercises=20 total working sets

But, is this advice valid to the whole week or one workout only?

As I know the best option is to work each muscle group twice per week. If your recommendation is meant to be used with a one week period its really difficult to cut it into two and spread it evenly.

Thanks.

Bence

That's what I am here for man! And thank you for offering support bro, that really does mean a lot. Just sign up as platinum, and that way you will have access to the programs and the @mealplan app, plus all the @exclusive section content!

That advice would kind of be a mix between a week's worth of training or one workout day.. it depends on how advanced you are. If you are a newbie, then 15-20 sets would be enough to start with probably, which could be done during one workout or two. But then as you become more advanced, you might want some more sets, so more like 25 total working sets.. so like 12-13 sets per workout for the bigger muscle groups like chest.

If you look at any of the programs (particularly the PPL or Cheat & Recover programs) you'll see how the workouts are split to get enough total volume for each muscle group each week while hitting everything twice a week.

I hope that all makes sense!