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  • Posted On: 06-26-18, 6:33 pm (EDT) #1

    Thoughts on this program?

    June 26, 2018, 6:33 pm

    So here is the deal... I signed up to a new gym where you HAVE to have one of their trainers write you a program so I told him I wanted to hit each muscle group once or twice a week so he came up with this... (This guy loves his pyramids)

    MY STATS: Deadlift 5RM 335LB

                       Squat    5RM 290LB

                       Bench    5RM 225LB

                       OHP       5RM 150LB 

    Day 1: A

    Day 3: B

    Day 5: A

    Day 7: B

    or

    Day 1:A Week 1 and Day 1:B Week 2

    Day 2:B Week 1        Day 2:A Week 2

    Day 3:A Week 1        Day 3:B Week 2 (alternating a-b between weeks)

     

    Workout A: Legs: Squats 4x15-8

                              Lunges 4x15-8

                              RDLS   4x15-8

                              Calve raises 1x1'

                  Chest: Barbell Bench Press 4x15-8

                             Incline Dumbell Flies 4x15-8

                             Cable Crossover 3x12-8 (each rep range full reps then half reps so first set equals "24" reps and so on....)

               Triceps: Tricep pushdowns 3x12

                             EZ bar Overhead tricep extensions.

     

    Workout B: Back: Shoulder width lat pulldown 4x15-8

                               Bent over BB row 4x15-8

                               Rows flared elbows SUPERSET close elbows 4x15-8

                               Cable Rows Wide grip 4x15-8

             Shoulders: OHP 4x15-8

                               Lateral Raises 4x15-8

                               Dumbell Shrugs 21's x2 (7 front, 7 side, 7 behind the back, does it even matter?)

                   Biceps: Barbell Curls 3x12

                               Incline Hammer Curls 3x12

     

    Core EVERYTIME: Crunches 4x20

                                Leg raises 3x20

                                Planks 1x1'

                                Supermans lower back 4x25

  • Posted On: 06-29-18, 1:02 am (EDT) #2

    Thoughts on this program?

    June 29, 2018, 1:02 am
    Posted by: LAGman91

    So here is the deal... I signed up to a new gym where you HAVE to have one of their trainers write you a program so I told him I wanted to hit each muscle group once or twice a week so he came up with this... (This guy loves his pyramids)

    MY STATS: Deadlift 5RM 335LB

                       Squat    5RM 290LB

                       Bench    5RM 225LB

                       OHP       5RM 150LB 

    Day 1: A

    Day 3: B

    Day 5: A

    Day 7: B

    or

    Day 1:A Week 1 and Day 1:B Week 2

    Day 2:B Week 1        Day 2:A Week 2

    Day 3:A Week 1        Day 3:B Week 2 (alternating a-b between weeks)

     

    Workout A: Legs: Squats 4x15-8

                              Lunges 4x15-8

                              RDLS   4x15-8

                              Calve raises 1x1'

                  Chest: Barbell Bench Press 4x15-8

                             Incline Dumbell Flies 4x15-8

                             Cable Crossover 3x12-8 (each rep range full reps then half reps so first set equals "24" reps and so on....)

               Triceps: Tricep pushdowns 3x12

                             EZ bar Overhead tricep extensions.

     

    Workout B: Back: Shoulder width lat pulldown 4x15-8

                               Bent over BB row 4x15-8

                               Rows flared elbows SUPERSET close elbows 4x15-8

                               Cable Rows Wide grip 4x15-8

             Shoulders: OHP 4x15-8

                               Lateral Raises 4x15-8

                               Dumbell Shrugs 21's x2 (7 front, 7 side, 7 behind the back, does it even matter?)

                   Biceps: Barbell Curls 3x12

                               Incline Hammer Curls 3x12

     

    Core EVERYTIME: Crunches 4x20

                                Leg raises 3x20

                                Planks 1x1'

                                Supermans lower back 4x25

    It looks.. OK. It's certainly a different kind of split. Chest & Legs in the same workout would be intense.

     

    I would have personally gone with a straight Upper/Lower split if it's going to be A and B workouts. Doesn't mean this isn't feasible. It's just different, and sometimes different can be good.

     

    Not sure about the cable cross-over half reps. Why not just do the full reps, rest, then do the full reps and just do MORE sets of the full reps.

     

    The dumbbell shrugs, it doesn't hurt to have a bit of variation - is it needed? Probably not unless you're trying to compete. But again, it's not a bad thing.

     

    Not hating on this program either.. just giving some insights because I guess that's why you posted it haha.

  • Posted On: 11-11-18, 8:54 am (EST) #3

    Thoughts on this program?

    November 11, 2018, 8:54 am

    Hello guys, i haven't been going to the gym since more than 2 months and I'm starting gym again in a week or so. I've planned my routine which i wanted to know your opinion about. But first here's a quick description of where i stand currently with my "fitness life". So I've been training for 2 years but it wasn't nothing serious and wasn't consistent at all (training nor nutrition wise) so I've made very minor gains. I'm trying to get in shape and get rid of my skinny fat body. Like i said I've train for 2 years but stopped gym for a few months and now I'm getting back next week and taking fitness seriously.

     

    I'm thinking of doing a 5x5 upper/lower body split which looks like this

     

    Workout A

    Squat 5x5

    Bench press 5x5

    Barbell row 5x5

     

     

    Workout B

    Squat 5x5

    OHP 5x5

    Deadlift 1x5

     

    I'll keep on alternating the workout every other day so for example week 1 there will be 2 Workout A and 1 B and week 2 vice versa.. Hope i explained it well?..

     

    I'm 18 years old with skinny fat body. I'm thinking of building strength first using this routine for about 2 or 3 months(I'll even use empty bar if i have to to begin with since i haven't built a good foundation yet in my opinion and have no real strength) then switching to a full body workout(the sample one that Scott has in his video about full body workout)

     

    I've been advised to do a body recomposition first before getting back to bulking. Also I'm thinking of doing some exercises(using bands) to correct my rounded shoulders at least 3 times per week and may be some abs exercises 3 times per week too on rest days.

     

    I would appreciate if you could give your opinion about my workout plan. Thanks! ^^

     

     

  • Posted On: 11-11-18, 9:57 pm (EST) #4

    Thoughts on this program?

    November 11, 2018, 9:57 pm
    Posted by: Goku007

    Hello guys, i haven't been going to the gym since more than 2 months and I'm starting gym again in a week or so. I've planned my routine which i wanted to know your opinion about. But first here's a quick description of where i stand currently with my "fitness life". So I've been training for 2 years but it wasn't nothing serious and wasn't consistent at all (training nor nutrition wise) so I've made very minor gains. I'm trying to get in shape and get rid of my skinny fat body. Like i said I've train for 2 years but stopped gym for a few months and now I'm getting back next week and taking fitness seriously.

     

    I'm thinking of doing a 5x5 upper/lower body split which looks like this

     

    Workout A

    Squat 5x5

    Bench press 5x5

    Barbell row 5x5

     

     

    Workout B

    Squat 5x5

    OHP 5x5

    Deadlift 1x5

     

    I'll keep on alternating the workout every other day so for example week 1 there will be 2 Workout A and 1 B and week 2 vice versa.. Hope i explained it well?..

     

    I'm 18 years old with skinny fat body. I'm thinking of building strength first using this routine for about 2 or 3 months(I'll even use empty bar if i have to to begin with since i haven't built a good foundation yet in my opinion and have no real strength) then switching to a full body workout(the sample one that Scott has in his video about full body workout)

     

    I've been advised to do a body recomposition first before getting back to bulking. Also I'm thinking of doing some exercises(using bands) to correct my rounded shoulders at least 3 times per week and may be some abs exercises 3 times per week too on rest days.

     

    I would appreciate if you could give your opinion about my workout plan. Thanks! ^^

     

     

    @goku007 It's quite low volume really. Could it work? Maybe, but if you've been training for 2 years (even not that seriously), you might need a bit more volume than this.

     

    It's also not quite an upper / lower split. It's almost full body as it is. If anything, I would do something like...

     

    WORKOUT A

    Barbell Bench Press 5x5

    Barbell Bent-Over Row 5x5

    OHP 5x5

     

    WORKOUT B

    Squat 5x5

    Deadlift 5x5

    Lunges 4x10

     

    This would be if you still wanted to keep it very basic, but it splits your routine up better into a more upper / lower orientated split. Have you thought about doing something with a bit more volume, like PPL? https://muscularstrength.com/Push-Pull-Legs

     

    The work you're planning to do with the bands is a great idea. Try doing these exercises daily too.

     

     

  • Posted On: 11-11-18, 10:47 pm (EST) #5

    Thoughts on this program?

    November 11, 2018, 10:47 pm

    I thought that i could build up some strength first with this workout then switch to a full body. But since it has low volume, should i start with a full body workout? Or a PPL?

     

     Or i can add some isolation exercises in the Workout A and B you've mentioned to add some more volume?

  • Posted On: 11-13-18, 11:13 pm (EST) #6

    Thoughts on this program?

    November 13, 2018, 11:13 pm
    Posted by: Goku007

    I thought that i could build up some strength first with this workout then switch to a full body. But since it has low volume, should i start with a full body workout? Or a PPL?

     

     Or i can add some isolation exercises in the Workout A and B you've mentioned to add some more volume?

    @goku007 Well the thing is what you have is mixing both upper and lower body in the same workout already - so you're already kind of doing full body workouts (though not completely with only 3 exercises).

     

    So if you want to do an upper / lower split to build strength, that's fine, but to focus more on just upper and lower body in each session, try something like I suggested where you only do exercises for upper body in the upper session and lower body in the lower session. Instead of mixing the two.

     

    And yes you can add some more isolation! Like some biceps, triceps or traps exercises for the upper body day, and some calves, hamstrings or quad exercises on the lower body day.

  • Posted On: 11-14-18, 11:56 am (EST) #7

    Thoughts on this program?

    November 14, 2018, 11:56 am

    Yes I'll add isolation exercises in the sample you gave. But how many days should i train 3 or 4? If i train 3 days per week then it's not possible to train upper or lower body twice per week every week right? For example week 1 consists of 2 workout A and 1 B then week 2 consists 1 A, 2 B... Is that going to affect anything?

     

     

     

    Also can i increase the number of reps to 6-8?

  • Posted On: 11-16-18, 12:28 am (EST) #8

    Thoughts on this program?

    November 16, 2018, 12:28 am
    Posted by: Goku007

    Yes I'll add isolation exercises in the sample you gave. But how many days should i train 3 or 4? If i train 3 days per week then it's not possible to train upper or lower body twice per week every week right? For example week 1 consists of 2 workout A and 1 B then week 2 consists 1 A, 2 B... Is that going to affect anything?

     

     

     

    Also can i increase the number of reps to 6-8?

    @goku007 It's really dependant on what fits your schedule the best. If you can train 4 times per week, go with 4. If you can only manage training 3 times per week, go with 3. The way you're setting it up so that you would train upper twice in one week and lower twice during the next week isn't a terrible idea, because it would lead to the same overall volume every 2 weeks. But in terms of the anabolic window, which lasts about 36-48 hours, you would be better off either doing full body 3 times per week, or an upper / lower / upper / lower split 4 days per week.

     

    And yes you can definitely increase the rep range to 6-8! You don't have to stick with 5x5s.

  • Posted On: 11-17-18, 12:53 am (EST) #9

    Thoughts on this program?

    November 17, 2018, 12:53 am

    I can definitely train 4 times per week. It's just confusing that some people argue that full body is better for beginners(which i can say i am one) but others argue otherwise for example I've seen people on YouTube saying for beginners upper and lower split is better for beginners then switch to full body afterwards... I want to know your opinion about that. I'm starting gym on Monday. I want to clear my doubts first XD

     

     

    Also some say we burn more calories during a full body workout.. Therefore bulking is then harder since we have to consume a lot more calories than a regular bulk with 300 calorie surplus?

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