Hi all,
Recently started training again after a good few years of training on and off but missing large periods of training due to playing other sports and commitments. Lots of change recently but basically I have more time and energy to devote to training and I’d like to add some mass, strength and maybe lose a few pounds of bodyfat along the way (say 10lbs or so). Fwiw I’m fairly fit, 40 yrs old.
I’ve done a fair bit of reading and have 2 routines I like the look of, one is a version of Greyskull LP and another is Fierce 5 which seems well rated over on another board.
Greyskull follows the usual A/B/A, B/A/B pattern but squats are always done Monday/Fri and deadlifts Wednesday (I would workout mon/wed/fri).
Greyskull Routine:
A. Monday:
-Bench 2x5, 1x5+
-Curl (Bi) 2x10
-Calf raise 1x15-20
-Squat 2x5, 1x5+
B. Wed:
-OH Press 2x5, 1x5+
-Weighted chins or pull ups 2x6-8
-Skull Crushers 2x10
-Deadlift 1x5+
A. Fri:
-Bench 2x5, 1x5+
-Curl (Bi) OH Press 2x5,
-Calf raise 1x15-20
-Squat 2x5, 1x5+.
Week 2 would be B/A/B but squats & deads stay Mon/wed/fri so:
B. Mon:
-OH Press 2x5, 1x5+
-Weighted chins or pull ups 2x6-8
-Skull Crushers 2x10
-Squats 2x5, 1x5+
A. Wed:
-Bench 2x5, 1x5+
-Curl (Bi) 2x10
-Calf raise 1x15-20
-Deadlift 1x5+
B. Fri:
-OH Press 2x5, 1x5+
-Weighted chins or pull ups 2x6-8
-Skull Crushers 2x10
-Squats 2x5, 1x5+
The other option is the Fierce 5 routine as below. 2 workouts A & B that work Mon/Wed/Fri, A/B/A week one followed by B/A/B week 2 and so on.
A.
-Squat 3x5
-Bench 3x5
-Pendlay (Barbell) Row 3x8
-Rev Flyes (or face pulls) 3x10
-2 super sets of calf raise x15/skull crushers x10
B.
-Deadlift 3x5
-OH Press 3x5
-Leg Curl 3x8
-Pull-ups 3x8
-2 Supersets of weighted crunches x15/Bi Curls x10.
I suppose the big difference is the AMRAP on the final set with Greyskull. Any thoughts on which would be the better routine?
Any feedback would be appreciated.
Thanks.