Adding a day to my workout?

Training
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Im actually interested in how you would suggest changing my program, based on me lifting with basic stuff, rack, barbell,weights , no machines?

Thanks

1 Like
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Workout A (Push)

  • A. Squat (front squat, zercher squat, split squat, etc.)
  • B. Flat press (floor press, bench press, close-grip, incline, etc.)
  • C. Vertical press (push press, overhead press, high incline press, etc)
  • D. Triceps exercise (JM press, skull crusher, dips, etc.)

Workout B (Pull)

  • A. Hinge (RDL, rack pull, hip thrust, etc.)
  • B. Vertical pull (weighted chinup or pullup variation)
  • C. Horizontal pull (bent row, seal row, landmine row, etc.)
  • D. Biceps exercise

Optional 5th day: can add in lower stress exercises like your carries, sled push, and isolation exercises for abs, arms, shoulders, calves, hamstrings that you feel needs a little extra love

2 Likes
23

Thanks for the reply. Do you think doing the trap bar deadlift and carries twice a week like ive been doing is bad? I just like them because they seem to work so many muscles at once.

Just trying to understand programing better so i can maybe tweak what im currently doing?

I could add in the rack pulls maybe with curls on a 5th day

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Nothing bad about trap bar DL. They can be a great tool for athletes looking to improve vertical jump, beginners, or people coming back from injuries. I just find them insufficient for lower body development if thatā€™s your only leg exercise. They are sort of a squat/deadlift hybrid but really only train half the ROM on either one. Not really a fully engaged hinge, and only mimic maybe half a squat.

Rack pulls are very high demand exercise and would defeat the purpose of a 5th day. Iā€™d stick to exercises like planks, carries, lateral raises, leg curls (can do them on a bench or exercise ball since you donā€™t have access to machines), or calf raises. Stuff like that.

You could alternate exercises and sets/reps as well, just to keep things sustainable more long term. When you hear the term ā€œundulatingā€ thatā€™s typically what it means. Periodically switching up your rep ranges. Your week could look like:

Wed (push strength):
A. Front squat: 6 sets of 3
B. Floor press: 6 sets of 3
C. Overhead press: 6 sets of 3
D. Skullcrusher: 3 sets of 12-15

Thu (pull strength):
A. TB DL: 6 sets of 3
B. Weighted neutral-grip pullup: 6 sets of 3
C. Seal row: 6 sets of 5
D. BB curl: 3 sets of 12-15

Sat (push volume):
A. Split squat: 4 sets of 8
B. Close-grip bench press: 4 sets of 8
C. Z press: 4 sets of 8
D. Dips: bodyweight 3 sets AMRAP

Sun (pull volume):
A. RDL, or rack pull: 4 sets of 8
B. TB row: 4 sets of 8
C. Chin-up: bodyweight 4 sets AMRAP
D. Reverse-grip curl: 3 sets of 12-15

Mon/Tues (optional assistance/pump day):
A1. Band curl: 3x25
A2. JM press: 3x15
B1. Lateral raises: 3x15-20
B2. Band pullapart: 3x50
C1. Farmerā€™s walk: 3x100 ft
C2. Plank: 3x30-60 sec
C3. Glute bridge with feet on bench: 3x25

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Thanks!

1 Like
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There are plenty of proven programs available, no need to make up your own. I think youā€™ve gotten some good advice.

The classic is a Push/Pull/Legs, but you can also do 531 on a two day split if you like.

Best!