How would you structure your weekly training program using only these exercises to build the most amount of muscle possible, including number of reps and sets?
Many thanks.
3x per week
Shoulder press (ideally behind the back) 2x12
Chin up 2x15
Squat (breathing) 1x20
Pull over (light, stretch) 1x20
RDL (but really SLDL) 1x15
DB bench 2x10
BB curl 2x12
Ab exercise 2x10
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That’s a lot of lifts. Probably enough for more than 1 “structuring.”
You could take a few of the moves you like and plug them into one of these templates.
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Not enough information given.
Stats? Training age? How much time do you have to train? How often? What can you stick with?
When training volume is equal, hypertrophy is the same.
This kind of reads like a ChatGPT prompt. Why are these the exercises and what are we trying to accomplish?
Several of the listed exercises are redundant.
I don’t think you have to use all of them: just ONLY them
I hope thats the case… I was getting the impression the poster wanted to untilize all of them.
I don’t think you need to hope: it’s what they wrote, haha
I think my reading comprehension is off today.
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Hi, yes the exercises were just options to choose from based on the equipment I have at home as I don’t go to the gym. Thanks for your replies guys
Gotcha! How long have you been training? Do you have any specific likes/ dislikes? For instance, I don’t like full body workouts even if they were “better” - I just don’t want to do them.
This looks pretty similar to my home gym setup. Except I have a rack and barbells.
I’d do an upper/lower split twice a week with two rest days and one assistance/vanity day.
Start with the big closed chain movements and work outwards.
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I’m open to anything. I don’t like doing legs but who does
I have a barbell, bench and rack too but not comfortable doing bench press with it just incase. I would be interested to see what your training program looks like, would you be open to sharing it?
Sure.
I recommend you post some more info, like age/height/weight/lifting experiance/goals so that people can give more specific advice. Since you said you’re not comfortable with benching yet, I’m assuming you’re a beginner.
I structured it like this, but you can pick from your list to sub out any equivalent movement. It stays the same depending on what you’re doing that day.
The weekley schedule would look like this.
1.) Upper horizontal push
2.) Lower posterior chain
3.) Rest
4.) Upper vertical push
5.) Lower Anterior chain
6.) Wildcard day
7.) Rest
Each day would follow this rough template.
1.) Closed chain barbell movement
2.) Open chain dumbbell movement
3.) Antagonistic movement
4.) Secondary assistance
5.) Tertiary assistance
6.) Antagonist movement
7.) Burnout
So for an upper horizontal day example, I’d do flat bench, incline db, db rows, lat raises, jm presses, pull ups/pulldowns, then Push-ups.
For a lower anterior day, it’d be something like bb squats, bulgarians, cleans/shrugs, leg extensions, claves, dips, bw walking lunges.
The wild card day is just to scratch any itches you had over the week depending on your goals. So abs, arms, mobility work, yoga, whatever you need to mentally check off all the boxes for the week.
Hope that helps.
Until you decide to prioritize leg development. I looked forward to leg day.
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