Is This a Good Routine?

Bigger Stronger Leaner
1

In the past couple weeks I have changed my goal from simply: being the strongest I can be, to be the strongest I can be and look good doing it. With this in mind, I devised a workout routine that, in my mind, is a split between powerlifting and bodybuilding and I was wondering what you fine gentleman thought of it. I intend to try this routine with medium weight, to compliment the low set number and medium rep range. Any feedback is welcome, preferably positive though. Here’s the routine:

DAY 1
Dumbbell bench 3 x 12,10,8
Incline dumbbell bench 3 x 12,10,8
Decline barbell bench 3 x 12,10,8
Tricep pulldowns 3 x 12,10,8
Skullcrushers 3 x 12,10,8
Tricep dumbbell kickbacks 3 x 12,10,8
Flies (machine) 3 x 12,10,8
Wide chest 3 x 12,10,8

DAY 2
Deadlifts 5 x 5
Lat pulldowns (widegrip) 3 x 12,10,8
Bent-over barbell rows 3 x 12,10,8
One-arm dumbbell rows 3 x 12,10,8
Alternating curls 3 x 12,10,8
One-arm preacher curls 3 x 12,10,8
Wrist curls 3 x 20

DAY 3
Squats 5 x 5
Leg press 3 x 12,10,8
Calf press on leg press 3 x 30
Leg extensions 3 x 12,10,8
Leg curls 3 x 12,10,8
Front dumbbell raises 3 x 12,10,8
Side lat raises 3 x 12,10,8
Dumbbell press 3 x 12,10,8
Rear delt flies 3 x 12,10,8
Dumbbell shrugs 3 x 20

DAY 4
Dumbbell bench 3 x 12,10,8
Incline dumbbell bench 3 x 12,10,8
Decline barbell bench 3 x 12,10,8
Tricep pulldowns 3 x 12,10,8
Skullcrushers 3 x 12,10,8
Tricep dumbbell kickbacks 3 x 12,10,8
Flies (machine) 3 x 12,10,8
Wide chest 3 x 12,10,8

DAY 5
Deadlifts 5 x 5
Lat pulldowns (widegrip) 3 x 12,10,8
Bent-over barbell rows 3 x 12,10,8
One-arm dumbbell rows 3 x 12,10,8
Alternating curls 3 x 12,10,8
One-arm preacher curls 3 x 12,10,8
Wrist curls 3 x 20

DAY 6
Squats 5 x 5
Leg press 3 x 12,10,8
Calf press on leg press 3 x 30
Leg extensions 3 x 12,10,8
Leg curls 3 x 12,10,8
Front dumbbell raises 3 x 12,10,8
Side lat raises 3 x 12,10,8
Dumbbell press 3 x 12,10,8
Rear delt flies 3 x 12,10,8
Dumbbell shrugs 3 x 20

DAY 7
Rest

Ideally, I want the strength of Zydrunas paired with the physique of Mariusz.

2

If you want to strength of a strongman and the physique of a strongman, why would you blend powerlifting and bodybuilding? I would think strongman training would best suit your goals.

To me, the above routine just looks like a mess. You also have very little emphasis on overhead pressing for someone that envies the physique and strength of strongmen. If you just wanted something cookie cutter to run, 5/3/1 with the mass building assistance work template or the bodybuilding assistance work template would at least vector you in the right direction.

3

[quote]T3hPwnisher wrote:
To me, the above routine just looks like a mess.[/quote]

I’m not taking offense or anything, but would you kindly explain to me how the routine is a mess? I’ve only been lifting for around 18 months, so I’m still inexperienced and don’t plan on arguing with people who likely know more than me. Again, I’m not taking offense, simply curious.

4

[quote]NappaOdinson wrote:

[quote]T3hPwnisher wrote:
To me, the above routine just looks like a mess.[/quote]

I’m not taking offense or anything, but would you kindly explain to me how the routine is a mess? I’ve only been lifting for around 18 months, so I’m still inexperienced and don’t plan on arguing with people who likely know more than me. Again, I’m not taking offense, simply curious.[/quote]

It simply does not look like what a successful routine looks like. It’s a large collection of various movements and rep/set schemes. I would have no idea what that routine was meant to accomplish simply by looking at it.

5

In one sentence… not enough of the right things, too much of the wrong things

6

Yes, as Thibs and Pwnisher said, you’re majoring in the minors.

I recommend you find a training template that will best suit your needs because you don’t seem experienced enough to do your own programming.

You may benefit greatly from linear progression.

If you are intent on doing it yourself, pick 1 or 2 money barbell exercises, and do them hard with some sort of progression in mind.
Then after doing those lifts, pick 2 or 3 lifts that will compliment the movements you chose.

Unless you have a specific reason for a placing a movement in your program, the movement is probably a waste of energy.

If you do want to make your own template I will be happy to give you my input.

7

Since this routine is apparently bogus, can anyone recommend a routine for building both functional strength and overall muscle mass that is relatively simple to follow. I would prefer one that’s rather straight forward, no complicated percentages and formulas or anything of that sort. I DO know that I’m capable of very high intensity workouts that go on for hours. The guy that I was going to the gym with was a far more experienced lifter than me and I had much more muscular endurance and a MUCH faster recovery rate after sessions; whereas he would be gassed and ready to leave the gym after 5-6 workouts of medium difficulty, I would feel as if I was just getting started.

And as for my aforementioned goal in my first post, I think it would be better worded this way: I want the strength of a powerlifter (someone like Konstantine Konstantinov or Benedikt Magnusson), coupled with the physique of Mariusz Pudzianowski.

8

With all the amazing programs on this site, why would you choose to try to make one yourself? …especially with only 18 months in?

I think a few programs have already been mentioned, if you insist on making your own… CT has an article on that too

9

I’m a fan of less variety per workout and more working sets per exercise. I will only do two chest or back exercises, but I’ll end up doing 8,9, may 10 working sets per exercise. Next time in switch up the exercises…

If you wanna be super strong do a powerlifting style approach. If you’re into esthetics lean towards bb’ing styles.

Pick one or the other. I take esthetics and take whatever strength gains come with it. That’s not to say I don’t ever try my max’s or do heavy ass doubles or triples from time to time.

Edit: and you’re gonna need more rest…

10

[quote]NappaOdinson wrote:
Since this routine is apparently bogus, can anyone recommend a routine for building both functional strength and overall muscle mass that is relatively simple to follow. I would prefer one that’s rather straight forward, no complicated percentages and formulas or anything of that sort. I DO know that I’m capable of very high intensity workouts that go on for hours. The guy that I was going to the gym with was a far more experienced lifter than me and I had much more muscular endurance and a MUCH faster recovery rate after sessions; whereas he would be gassed and ready to leave the gym after 5-6 workouts of medium difficulty, I would feel as if I was just getting started.

And as for my aforementioned goal in my first post, I think it would be better worded this way: I want the strength of a powerlifter (someone like Konstantine Konstantinov or Benedikt Magnusson), coupled with the physique of Mariusz Pudzianowski.[/quote]

Again, 5/3/1. Simple, brutal. Run it with boring but big assistance work, or the mass gaining template, or the bodybuilding one.

The reason you are capable of intense workouts that go on for hours compared to a more experienced guy is because you are moving smaller weights, which are putting less of a demand on you, even if you are lifting an equal proportional amount to a peer.

And really, if you want the physique and strength of those aforementioned guys, I hope you’re planning on using a lot of anabolics. Otherwise, you’re going to be dissapointed.

11

OP, maybe check out PHAT training. Consists of 2 days a week of power training with assistance work followed by 3 days of training with higher reps/volume ‘pump’ training if you will.