hey guys, I’m posting this on behalf of my dad who’s is 45 and has been lifting consistently for a year, doing a push pull legs split with cardio mixed in… Now he is in a slump not loosing weight or gaining muscle and strength. Ive proposed this 3 day a week full body program for strength/ hypertrophy. He does not like the idea of doing a full body 3 days a week as it could be strenuous on his body. (having patella tendonitis left knee) also minor lower back problems that haven’t been bothering him for years. I understand these programs have many benefits. so here it is.
Day 1
Squat 5x5
Bench 5x5
Row 5x5
Dips 3x6-8
Dumbbell Curl 3x6-10
Day 2
Dead Lifts 5x5
Hang Clean 5x5
Over head press 5x5
Lateral Raise 3x8-12
Face pulls 3x10-15
Day 3
Single Leg Squat or front squat 5x5
Lat pull down or Pull Up 5x5
Incline Dumbbell press 5x5
CGBP or Skull crusher 3x6-8
Curl 3x8
I do something fairly close to this. Fullbody works fine for me, and I like feeling worked all over after lifing.
I would drop the hang cleans after DL, but that’s just me. I just have no desire for any more pullling motions after deadlifting.
Good luck to your dad.
[quote]twojarslave wrote:
I do something fairly close to this. Fullbody works fine for me, and I like feeling worked all over after lifing.
I would drop the hang cleans after DL, but that’s just me. I just have no desire for any more pullling motions after deadlifting.
Good luck to your dad.[/quote]
fair enough with the hang cleans, probably drop those.
Thank you.
First – congratulations to your dad. IMO, staying with a workout regiment for 1 year is a great accomplishment in itself.
How long has he been in this “slump?” As a new lifter, the “newbie” gains come easy. After a year or so (depending on his starting fitness), the gains will come much slower. Factors like: split, numbers of set, number of reps, weights used become more important too.
Does he have a workout log – so that he knows if his sets/reps/weights are stagnant?
How is his diet?
How is his rest, recovery and sleep?
Is his job particularly stressful this time of year?
I’m not opposed to mixing it up just to try something different, but by wary of mixing it up too frequently, it is hard to track progress if you are constantly switching programs.
[quote]Canuck88 wrote:
hey guys, I’m posting this on behalf of my dad who’s is 45 and has been lifting consistently for a year, doing a push pull legs split with cardio mixed in… Now he is in a slump not loosing weight or gaining muscle and strength. Ive proposed this 3 day a week full body program for strength/ hypertrophy. He does not like the idea of doing a full body 3 days a week as it could be strenuous on his body. (having patella tendonitis left knee) also minor lower back problems that haven’t been bothering him for years. I understand these programs have many benefits. so here it is.
Day 1
Squat 5x5
Bench 5x5
Row 5x5
Dips 3x6-8
Dumbbell Curl 3x6-10
Day 2
Dead Lifts 5x5
Hang Clean 5x5
Over head press 5x5
Lateral Raise 3x8-12
Face pulls 3x10-15
Day 3
Single Leg Squat or front squat 5x5
Lat pull down or Pull Up 5x5
Incline Dumbbell press 5x5
CGBP or Skull crusher 3x6-8
Curl 3x8[/quote]