Leg: Squat, Lunges, Deadlift
Push: Bench press, overhead press, dips
Pull: Rows, chin up
Each exercise use 6-10 reps (total 50 reps).
Increase weight when hit 10 reps.
Leg, push, pull, rest, repeat
Any opinion?
some people like the minimalist approach, personally I think it’s good for general health and exercise purposes but not so good for aesthetic goals.
you’re going to have some seriously lagging bodyparts if you dedicate a lot of time to that routine.
For that routine I would just do 5/3/1 instead. I would modify it with 3 compound and 3 iso per day. Leg day is a bit of an exception but not by much.
Since you posted this in BBing forum, I’m assuming you want to look more like a BBer?
In that case, you should look into a BBer split. Perhaps check out Layne’s PHAT system. You’ll still get what you seem to enjoy the first two days of the split.
Holy shit…I looked up Layne’s PHAT system and that’s a ton of volume and heavy lifting. It looks like fun but it also looks like a lot of time in the gym.
Here’s a split that has served me very well in the past. I think that 3 days leaves something on the table so I add a 4th.
LEGS:
Quads, Hamstrings, Calves
PUSH:
Chest, Shoulders, Triceps
DEADLIFT:
Deadlifts, Traps, Abs
PULL:
Pulldowns, Rowing, Rear Delts, Biceps
A Couple Points:
I added “DEADLIFT” day because I wanted to give deadlifting a day seperate from either upper body pulling or lower body. I do traps after deadlifts on DL day because I don’t want tired traps to affect my DL. I do abs after DL on that day because I’ve had a hernia repaired and doing abs before DL or Squats is a bad idea for me.
On PUSH Day I alternate between chest and shoulder exercises – going from big movements to small movements. At the beginning I’m doing 5x5 on Incline Bench and/ or Military Press and at the end I’m doing drop sets of lateral raises, etc.
On PULL Day I alternate between horizontal (rows) and vertical (pulldowns) movements. I end w/ some rear delt burnouts and biceps if I have time. To be honest I have done very little direct arm work recently because my volume on everything else is so high.
nothing wrong with this type of routine, every thing works for awhile, this past year because of lifestyle, had to drop back to three workouts a week, two exercises a day, supersetted; day 1-squats, and curls. day 2- bench, and face pull, day 3- landminePress, and Tbar row, I do ten sets of each, one exercise high rep, one low rep. Anyway point is Ive blown up, its such a change from my normal training I guess, that Ive got alot bigger and stronger, now its time to go back to normal training, and I don`t know.
This type of training allows you to put everythig into one exercise, not holding anything back for the four remaining lifts, i can promise you you wont loose any muscle, and there can be alot to learn, when we step out of the box were used to. Im thinking of either Max OT, or John Medows, for a 6day split next, just for somthing completly different. The routine you posted looks solid, I might even remove the lunges, I`ve also had good luck with 531, if your just looking for somthing basic.
What ever you decide, give it an honest chance, Stuart McRoberts calls training cycles 3mths, I`ve stuck to this for 25yrs, evaluating a routine after 3mths, lets you see how it works and fits your life, writing down your workouts and taking pics helps to look back. Whatever you decide goodluck bro, somtimes big change can bring big results
[quote]Apollo1029 wrote:
Holy shit…I looked up Layne’s PHAT system and that’s a ton of volume and heavy lifting. It looks like fun but it also looks like a lot of time in the gym.[/quote]
It’s really not that bad. The hypertrophy days can last longer, but if you superset small stuff or keep rest periods low it should be done in 60-90 mins tops.
[quote]Spidey22 wrote:
[quote]Apollo1029 wrote:
Holy shit…I looked up Layne’s PHAT system and that’s a ton of volume and heavy lifting. It looks like fun but it also looks like a lot of time in the gym.[/quote]
It’s really not that bad. The hypertrophy days can last longer, but if you superset small stuff or keep rest periods low it should be done in 60-90 mins tops. [/quote]
You are absolutely correct. It takes me around 60 minutes to complete each workout.
I was seriously contemplating doing a leg/push/pull split but the more I thought about the PHAT training the more it seemed like it would fit my personal goals. I really love hitting bodyparts twice a week and I love the combination of power and hypertrophy days. This is something I am going to stick with for quite a while.