I would like some criticisms on my routine and want to know how plausible my goal is. Also note that I intend to do powerlifting as well so my routine accommodates that goal as well. My biggest issue with my routine is that I only have 45 minutes to train at my school gym and right now (Looking for a job) I can’t afford a membership. This also means I lack equipment like cables and only have dumbells going up to 45 pounds.
I eat 3500-4000 calories a day and aim for 200 grams of protein. Right now I’m trying to bulk up to about 190lbs and then cut fat from there.
Height: 5’6
Weight: 169
Bench: 230
Over Head Press: 155
Deadlift: 360
Squat: 360
Routine:
Day 1: Shoulders and Biceps
Standing Military Press â?? 5/3/1
Arnold Press - 4 x8
Side Laterals - 4 x12
Rear Laterals - 4 x35
Barbell Curls - 4 x12
Incline Curls - 4 x10
Day 2: Back
Deadlift - 5/3/1
Pull Ups - 4 x12
V-Pull Ups - 4x 10
One Arm Rows - 4 x12
T-Bar Rows - 4 x10
Seated Row - 4 x12
Day 3: Chest and Triceps
Bench Press - 5/3/1
Incline Press - 5 x10
DB Flyes - 4x12
Dips - 4 x10
close Grip Bench - 4 x10
Tricep Pressdown - 4 x15
Day 4: Legs
Squat - 5/3/1
Leg Press - 5 x 15
Leg Curls - 5 x 10
Calf Raises (Weight on my back) - 5x10
Dragon Lever - 4 sets to failure
Right now, I’m really having a lot of trouble training my calves with my bad calf genetics and my limited training time. Once I get a job (I’ve applied to around 25 places) I’ll be able to go to a gym with equipment.
For me personally, I found if I have trained my biceps for example, it would effect my back day if it were the next day. It may not hinder my strength, but it may feel sore when performing reps of rows. Which for me, would take my mind of feeling my back do the work. So If I were doing that routine, I would swap your back and leg day around. But obviously, if that works alright for you, don’t change it.
If you want more calf work, if you have time when you are at home, you could do single leg calf raises, shooting for a goal…say 25-50 and then progressively add sets or frequency by doing it more frequently. This obviously wouldn’t be as good as using progressively heavier weight…But it is better than nothing, until you are in a gym and have more time to prioritize.
I like the order of the back workout, mine is somewhat similar.
I would put your rear delt work as close to first as possible, so you do not neglect them. If you feel as though your front delts are overpowering at any point in the near future, dropping the arnold press and putting in more rear delt work wouldn’t hurt.
you have a good bench for your age. Well where I live it is anyway, so well done so far, just keep up the consistency, that’s the most important part.
I’ve actually been considering switching my back day with my leg day as my legs are a visual weakpoint while my back is my strongest area.
Making changes to my routine is one of my least favourite things (I’m a creature of habit) but next 5/3/1 cycle I may do just that.
What rear delt work would you recommend? I took a look at Meadows shoulder article and implemented his rear delt destroyer sets and do them every shoulder workout and found it works great for me. Sorry, I forgot to specify that in the original post. That was my routine before doing the destroyer sets. I do 3 destroyer sets (And die afterwards) rather then the rear laterals.
Consistency isn’t anything I have an issue with as I haven’t missed a workout since January.
A picture of my back. Obviously, I still need overall mass but I think I need to focus more on the traps and lower back.
In my gym I can’t do hyper extensions so I’m not sure what back work to do. Would stiff legged deadlifts be good?
For traps I think I’d like to incorporate high pulls. Probably replace Arnold Press.
At this stage, I wouldn’t obsess about 'lower traps, or smaller areas like that. So long as you’re targeting mid back thickness along with outer back width, you’ll continue to progress at an even pace IMO.
I went years without any direct lower back work, but from doing so many bent over rows, squats, and overhead movements, everything came up fine.
S
Alright. That makes sense. It’s important not to overthink things, especially as a beginner I suppose. Do you have any specific criticisms about my routine or anything else? All suggestions are welcome.
Any program can produce results, but you need to objectively look at photos and ask yourself if what you have been doing it hitting everything in terms of equal progress. If you wanna throw up some pics, I’m sure it will be easier for people to comment on actual weaknesses that can be addressed with your program. One back shot doesn’t really give much of a picture, especially for someone who is hoping to eventually compete.
Take some ‘relaxed’ shots, or maybe even a few of the mandatory poses.
S
