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I'm trying to do my own workout based on equipment I have and speed of setting up. I've come up with a 4 day routine. please feel free to correct me or give feedback….I've not tested it yet but will be doing so tomorrow and Friday. my goal is hypertrophy with gradual strength gains. I've been lifting on and off but nothing that's stuck. I'm a beginner really so would hopefully get beginner gains.day 1squat 4x8 (plus 2 warm up sets)flat bench 4x8 (plus 2 warm up sets)incline bench 4x8barbell curls 2x8day 2sumo deadlift 4x8 (2 warm up sets)barbell row 4x8 (2 warm up sets)overhead press 3x8rope pulldowns 3x8day 3 is the same as day 1 and day 4 is the same as day 2. I plan on Monday, Tuesday, Thursday and Friday as workout days, with the option of pushing Friday to Saturday if needed.progression wise for squats and sumo deadlifts I will add 2kg (4.5lbs) per workout. For bench, incline bench and barbell row I will add 1kg (2.2lbs) every workout. For overhead press I will add 1kg (2.2lbs) every other workout.For the curls and pulldowns I will increase reps from 8 to 12 over a five week period and then add around 2.5kg (4.5 lbs) and go back to 8 reps again and back up to 12 over the next five week period.over a 5 week schedule I should add:18kg (40 lbs) to my squat and sumo deadlift.9kg (20 lbs) to my bench, incline bench and barbell row.4kg (10lbs) overhead press.
Looks like a pretty decent spread of upper/lower body work to me.Since you are a beginner stick with the linear progression for awhile.Rethink the program split once progress slows then incorporate some periodization to keep it going.
nearly two weeks in. Love doing this workout. much prefer 4 day week to any 3 day beginner workouts I've done. The workload might not be as much, rep wise, but I think long term it will allow me to progress further before stalling. Added in a few shrugs and I've swapped the barbell rows for underhand grip low cable row, seems to hit the spot better, apart from that I'm really enjoying it.
I think adding another lower body exercise for each day would be a good idea. Good Mornings would be good after squatting since you deadlift sumo. Other than that I think it's great. It just seems like you aren't giving the lower body as much attention as the upper body.
Thanks for the input. I will try the good mornings. As for the extra lower body exercise would you have any suggestions? I have a high and low row cable plus a rack and barbell free weights to use.
Thanks for the input. I will try the good mornings. As for the extra lower body exercise would you have any suggestions? I have a high and low row cable plus a rack and barbell free weights to use.
I consider good mornings a lower body exercise. Pull throughs and hip thrusts are also good exercises for the lower body. I'd do good mornings after squats and hip thrusts after deadlifts. Pull throughs would be a good substitute for either exercise if you are feeling tired that day.
A – repssquat 4x8good mornings 2x8bench 4x8incline bench 4x8barbell curls 2x9 B - repssumo deadlift 4x8pull throughs 2x8underhand cable row 4x8overhead press 3x8rope pull downs 2x9shrugs 2x8
A - repssquat 4x8good mornings 2x8bench 4x8incline bench 4x8barbell curls 2x9 B - repssumo deadlift 4x8pull throughs 2x8underhand cable row 4x8overhead press 3x8rope pull downs 2x9shrugs 2x8
FWIW: Shrugs are among the least muscle activating exercises you can do, and going heavy on them an really screw up your shoulders. I don know many people who bother with them, but a great alternative would be upright BB rows, which will hit your trap heads more efficiently, but also engage your core, delts, and lats to a lesser degree.
A - repssquat 4x8good mornings 2x8bench 4x8incline bench 4x8barbell curls 2x9 B - repssumo deadlift 4x8pull throughs 2x8underhand cable row 4x8overhead press 3x8rope pull downs 2x9shrugs 2x8
FWIW: Shrugs are among the least muscle activating exercises you can do, and going heavy on them an really screw up your shoulders. I don know many people who bother with them, but a great alternative would be upright BB rows, which will hit your trap heads more efficiently, but also engage your core, delts, and lats to a lesser degree.
I don't like them either. Upright rows are good. Face pulls are even better in my opinion because they work your rotator cuff, which is very important because unless you specialize in overhead pressing, you rotator cuff is probably weak and at risk for injury. And that is a nasty injury.@datfluffI still think you are giving too much attention to upper body exercises. How about 3 sets of 8 on the good mornings and 3 sets of 8 on incline bench (instead of 4).Also overhead presses work your traps too and they balance out the shoulders. You might want to give that lift more attention. Actually I would recommend overhead pressing instead of incline pressing. Overhead presses work the shoulders and upper chest just as well.
A – repssquat 4x8good mornings 3x8bench 4x8incline bench 3x8barbell curls 2x9 B - repssumo deadlift 4x8pull throughs 3x8underhand cable row 4x8overhead press 4x8rope pull downs 2x9face pulls 2x8
just need to master the good mornings technique before adding weight. thanks for the help guys.
For a set of 8, you should be able to handle around 35% of your best squat. So start with the bar and warm up to 30% of your best squat. Start from there.This is important because many people have no concept of how much weight they should be using for good mornings because it is a challenging exercises at first.
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