This is the workout I have been doing for awhile
Day 1
Squat
Bench
Power Clean
Inverted Row
Day 2
Squat
Overhead Press
Deadlift
Pullup
I alternate these monday wednesday friday, always doing the inverted rows and pullups on monday and friday respectively. I rotate the bench and power clean with the overhead press and deadlift so they take turns being done twice each week.
Works very well if you feel your main weakness is weakness. Does not result in a balances physique. Is not a bodybuilding program. But if you want to build your basic strength, definitely a good way to go.
[quote]malonetd wrote:
bart wrote:
is it possible to leave out deads and cleans? i have lower back problems. what would a sample workout look like without these exercises?
You can squat with these lower back problems?[/quote]
A very fair question, especially squatting three times a week. What’s the cause?
[quote]bart wrote:
would a push/pull or a upper/lower split be better? or what about tbt? am coming off a layoff and looking for a solid program toget back on track. thanks for the replies.[/quote]
I definitely like the TBT concept. Especially for coming back from a break, full body should get things back to “normal” more quickly.
How long has the layoff been? What were you doing before the break, and for how long?
If we have to go uber-minimalistic, off the top of my head I’ll say:
Day 1
Power clean + press
Pull-up variation
Lunge or step-up
Day 2
Squat variation
DB row
Bench press variation
Day 3
Deadlift variation
Reverse hyper or good morning
Random weighted ab exercise
The sets and reps can be figured out based on your previous training experience. Generally though, coming off of an extended break, I’d go around 6-12 reps for most exercises, at least for the first few weeks.