I’m one of those types that has difficulty sticking to one routine now. I work out at home, and depending on how I feel depends on how I lift. But I’m also structured, and prefer an outline. Problem is, I run into the whole “this week I feel like low reps”, the next “full body”, then “Eh, let’s do a 6 days split BB style!”. What I am getting at is that all of them interest me, but I have difficulty keeping a mental focus on one or the other. So I came up with something that I wanted to run by the community to see if anyone else does something similar, or to get the opinions of the forum users as to whether or not this is worth it, or a waste of time. The goal is strength and size.
Monday â?? Strength
Bench Press
Clean and Press
Squats
Deadlifts
5 sets of 5 reps. First two sets are progressive pyramiding upward. The last 3 sets are working sets. Log working weight next to exercise. Rest as long as necessary between sets.
Tuesday â?? Rest
Wednesday â?? Hypertrophy Push
Bench Press
Incline Bench Press
Military Press
Arnold Press
Weighted Dips
Front Squats
Quad Extensions
Barbell Calf Raises
3 sets of 12, 10, 8 reps. All four sets are progressive pyramiding upward. Rest between 1-2 minutes between sets.
Thursday â?? Hypertrophy Pull
Weighted Pull Ups
Barbell Rows
Barbell Shrugs
Barbell Curls
Hammer Bar Curls
Straight Leg Deadlifts
Hamstring Curls
¾ Sit Ups
3 sets of 12, 10, 8 reps. All four sets are progressive pyramiding upward. Rest between 1-2 minutes between sets.
More info, if it helps. I’ve been weight training for almost 17 years. I built up from 115 to 205 where I am currently. I’m not ripped, prolly around 15-20% BF. My current best in bench is around 235. Best Deadlift is 385. Best Squat around 275. I’m limited to my home equipment with no spotter, so my bench and squat are what I have lifted raw with no one around. Most I have ever done on a bench was 275, squat 315, but that was years ago in a proper gym, with a proper lifting partner.
Galb, you did write a request for opinion, and as I started scathingly listing how little you’d accomplish, I asked myself what I was going to offer to help you… Which was nothing… Because I don’t know what you want.
I was just curious if a hybrid of strength, hypertrophy, and endurance would work. I have always seen routines that focus on one or the other, and never both. Granted, I understand that people gain size on the strength routines, and people gain strength on hypertrophy routines, but was questioning if decent gains could be made while attempting both, or if anyone had ever attempted something such as that.
I have used bodybuilding focused routines as well as strength focused. I enjoyed both high volume low frequency, low volume high frequency. I’ve done 5x5s. I’ve done splits and full bodys. And I realize they all have their place. My major issue is that once I get into a routine, I begin second guessing it. I begin over thinking it, and soon enough I lose focus wondering what I am sacrificing by choosing one over another. So I wondered if one could do it all at once.
What I need to do is stop second guessing myself and just focus one on routine for a few months, and then change it up when I begin plateauing. I realize that, and I used to do that. It just seems that recently I have developed a case of ADD when it comes to focusing in the weight room.
I’m going to stick with my Pull/Push/Legs routine and just try and focus. This thread was really just to satisfy my curiosity. Thanks for replying.
I am super lenient about programs. Usually even when people post one on here that everyone hates I’m like “I dunno it looks okay to me.”
But this one definitely doesn’t. Tuesday and Thursday are okay I suppose, but Monday is just the absolute worst. Don’t try to do a 5x5 on every main lift in one session. That is as suboptimal as you could possibly get.
Saturday is okay if you absolutely need some kind of bodyweight fix to keep you from program hopping I guess. I would take bench and cleans off of Monday and just make it a squat and deadlift day, alternating which you start with each week. If you can’t live without cleans put them Saturday before your bodyweight party or something.
[quote]Galb wrote:
More info, if it helps. I’ve been weight training for almost 17 years. I built up from 115 to 205 where I am currently. I’m not ripped, prolly around 15-20% BF. My current best in bench is around 235. Best Deadlift is 385. Best Squat around 275. I’m limited to my home equipment with no spotter, so my bench and squat are what I have lifted raw with no one around. Most I have ever done on a bench was 275, squat 315, but that was years ago in a proper gym, with a proper lifting partner.[/quote]
Given what you have achieved in 17y, I think it is safe to say that you don’t know what needs to done and ergo should follow a decent pre-defined training program. Fortunately, there are plenty of those on this site.
[quote]Galb wrote:
More info, if it helps. I’ve been weight training for almost 17 years. I built up from 115 to 205 where I am currently. I’m not ripped, prolly around 15-20% BF. My current best in bench is around 235. Best Deadlift is 385. Best Squat around 275. I’m limited to my home equipment with no spotter, so my bench and squat are what I have lifted raw with no one around. Most I have ever done on a bench was 275, squat 315, but that was years ago in a proper gym, with a proper lifting partner.[/quote]
Given what you have achieved in 17y, I think it is safe to say that you don’t know what needs to done and ergo should follow a decent pre-defined training program. Fortunately, there are plenty of those on this site.[/quote]
+1 on staying with a routine as written and not adding to it. Best thing I ever did was start 5/3/1 and just focus on getting stronger.