I have been training since last July and recently hit a plateau. I decided to change things up depending on some recommendations from users on here. Here it is:
Monday/wednesday/friday:
Barbell back box squat 4 sets (All exercises are 6-10 reps and 1-3 RIR, asI used to train to technical failure every time)
Romanian deadlift 4 sets
hamstring curls 4 sets
quad curls 4 sets
hanging crunches 4 sets
barbell calf raises 4 sets
tuesday/thursday/saturday
Incline bench press 4 sets
dumbbell shoulder press
Lat pulldowns 4 sets
Dumbbell pec flys 4 sets
chest-supported dumbbell rows 4 sets
tricep cable pulldowns 4 sets
Iām considering training on friday and saturday only on occasion, depending on how easy or hard I find it is to recover with this new routine.
I will also do a few warm-up sets before the first exercise of each workout.
I like the idea of 4 workouts a week at first to see how it goes.
How was the routine you were doing before set up? Or to put ut another way, what did you change to come up with the new program?
Thanks for the reply!
In my old routine, I was doing 4 workouts a session doing 7 sets each. For leg day, that meant squats, romanian deadlifts, ham curls, and calf raises. For arm day, that was bench press, dumbbell overhead press, lat pulldown, with my chest-assisted dumbbell row being the exception at 5 sets.
Feedback on that routine said that I was both overdoing it with the per-session volume and under-doing it with the amount of exercises, considering that I also have a job as a package handler.
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OK, 7 sets down to 4. That should leave you more energy to lift heavier weights, get stronger and push through the plateau.
Good luck!