Hi, I’m new here. I’m looking for some help to design my own workout routine or find one that fits me well. I’ll try to keep it brief while sharing my details.
I would appreciate it if you could share a program that fits my characteristics or suggest how you would organize a routine in my place. If it’s preferable, I can also post how I would design the routine myself and make adjustments based on your feedback.
Thanks in advance!
Last months I was doing:
Upper on Monday / Lower on Wednesday / Upper on Friday / Dynamic lower on Saturday (I don’t have access to a gym on weekends).
or
Upper on Monday / Lower on Wednesday / Full bdoy on Friday.
Strength Level (1RM):
Squats - 95 kg.
Bench Press - 80 kg.
Personal info:
Bodyweight: 76 kg.
Height: 183 cm.
Age: 26 years old.
Availability: 3 days per week (Monday, Wednesday and Friday).
Compound exercises I usually include in my workouts:
Bench Press || Standing OHP (BB and DB) || Pull-ups || Chin-ups || Ring Push-ups || Dips || Inverted Rows || Chest Supported Rows || BB Back Squats || DB Bulgarian Split Squats || DB Reverse Lunges.
Exercises I would like to avoid:
Deadlifts variants || Good mornings - It might be an unfounded fear, likely influenced by the spinal issues in my family. But I’m pretty wary of loaded hip hinge movements, especially when it comes to deadlift variations. If possible, I’d rather avoid doing any kind of deadlift.
I see you including no hip hinge movement whatsoever in your training. You speak of a fear of spinal issues, but you shouldn’t be hinging your SPINE on a hip hinge…it’s the hips.
It’s fine to avoid the deadlift. Lots of solid programs out there don’t include them. But are you intending to ever train the hip hinge? If not, there’s going to be a pretty big hole in your development.
If you don’t like that, and you a routine that looks cool, except that it includes deadlifts, just take them out and do Bulgarian Split Squats in their place.
And think about getting in some leg curls and back raises or glute/ham raises if you’re not going to hinge. Don:t totally neglect your hammies!
It’s not that there’s anything seriously wrong, but I’ve always trained by focusing on progressing in exercises that I believed were important, without much structure. So I thought maybe I could try to organize things a bit better and be more efficient. Sometimes I feel like I really get the most out of the exercises at the start of my session, but by the time I get to the ones at the end I might not be getting as much out of them.
Yep. I’m also doing machine leg curls and glute-ham-raises. I’ve only included in the list the compound movements I usually do. Are glute-ham-raises and back raises complementary or should I just pick one of them?
Also, I rarely see people doing the splits I’m following (upper/lower/fullbody and upper/lower/upper), so I’m wondering if there’s something wrong with them. For the upper/lower/upper split, I used to add a second lower day on Saturday, but it’s focused on dynamic and explosive movements using bodyweight and some dumbbells I have at home. Nothing heavy on that day.
