Hi, long time lurker on the forums here … but I’ve finally decided I need help/advice from the more experienced lifters.
I’m trying to set up a 3-day a week split using 7-8 solid compound movements. I know the exercise selection, but not sure how to structure it.
In no particular order: Bench Press, Military Press, Deadlift, Bent-Over Row, Pull-Up, Dip, Squat, (and some type of barbell complex once a week).
My gym time is Mon, Wed and Fri - but I’m already doing a lot of body-weight circuits and boxing and conditioning routines on the other days - already in decent shape from boxing and casual on-off lifting over the lst year or so.
Anyway - what is the best way to fit the 7 movements into the 3-days?
My week:
Mon - ?
Tue - GPP (burpees, man-makers, core circuits)
Wed - ?
Thur - heavy bag drills and 5*3min rounds
Fri - ?
Sat - deck of card workout + core circuits
Sun - rest, light cardio (few easy laps at local track)
And does this look alright for the 1st 12-week cycle?
3 + sets of 6-8 reps to fatigue with 1-2 mins rest between sets …
Ok, so how’s this shaping up?
Be as harsh (constructively) as you want.
I’m staying away from the isolation work for the 1st 12 week cycle. Focusing on pure mass and strength, toning / cutting can wait.
Starting on Monday (24th sept)
Gym days, all exercises:
3-4 sets of 6-8 reps (HEAVY) with 60-90 secs rest for sets
Mon
deadlift, pull-ups, bent-over row + core circuit
Wed
bench, military-press, dip
Fri
legs day
Other days:
Tue
GPP (body-weight ex?s / burpees / renegade man-makers) + core circuit
Thur
running (tabata intervals) at athletics track + body-weight circuit
Sat
deck of cards workout (google rosstraining) + core circuits
Sun
rest + light cardio (curragh cycle)
Still need to go to the gym and figure out my 1RM for all the exercises.
drop dips and pick another lower body movement.
^ read this.
I would say swap out dips for powerceleans.
Any ideas then? Up until a while back I was doing plenty of explosive work for the legs (burpees with dumbells in hand, different lunges and DB squats.
What’s wrong with the 2 routines I have for the legs tho?