Workout Program Review

Bigger Stronger Leaner
1

Hey guys and gals, I’ve created this workout plan for me personally and I’d like your opinions on it. I tore my meniscus in my left knee and broke my left wrist while currently trying to rehab my back (spine is twisted, ended up putting a lot of my weight on my right leg during squats and dead lifts which led to some weird imbalances.

Maxes before injuries (3-4 months ago) / after
Squat: 345x1 , 225x1
Bench: 285, 205x1
Deadlift: 405, 245x1

It’s been a slow build back up to even decent weights and I’m still pushing to safely get back to where I was. Anyway to my workout:

Program A
Monday Sets Reps
Squat 5 3
Barbell Rows 4 8
Leg Press 4 10
SS - Lat Pulldown 3 12
- Cable Row 10
Leg Curl 4 8
Leg Extension 4 10
Barbell Curl 3 8
SS - Dumbbell Curl 3 10
- Hammer Curl 8
Abs

Tuesday Sets Reps
Bench 5 3
Incline Bench 4 6
Military Press 4 10
Dips 4 12
Pec Fly 3 10
Lateral Raises 3 6
Skullcrushers 3 8
Tri Pushdown 3 10

Wednesday Sets Reps
Deadlift 5 3
Barbell Rows 4 8
Pullups 4 F
Leg Press 2 5
Dumbbell Row 4 8
Lat Pulldown 3 12
Barbell Curl 3 8
SS - Dumbbell Curl 3 10
- Hammer Curl 8
Abs

Thursday
Off

Friday Sets Reps
Bench 5 8
Incline Bench 4 10
Military Press 4 8
Dips 4 12
Pec Fly 3 8
Lateral Raises 3 10
Skullcrushers 3 8
Tri Pushdown 3 10

Saturday Sets Reps
Squat 5 8
Barbell Rows 4 10
Leg Press 4 10
SS - Lat Pulldown 3 12
- Cable Row 10
Leg Curl 4 8
Leg Extension 4 10
Barbell Curl 3 8
SS - Dumbbell Curl 3 10
- Hammer Curl 8
Abs

Sunday - Off

Thank you for anyone taking the time to read and critique this!

2

You have some pretty serious injuries. Have you already done all the rehab stuff from that? If not, I don’t really think you should be doing a routine like that.

3

Yeah, Everythings back in place. Wrist and knee are fully healed. My back is going to be a work in progress my whole life. I have a slight twist in my spine that affect some lifts if I dont give 100% attention. But everything is all healed up.

4

Are you planning on competing in the sport of powerlifting? If not, in your situation, I’d drop the heavy back squats. I probably wouldn’t squat at all.

I’d also probably only do romanian deads if I was going to train some form of deadlift.

5

Undecided as of right now, I just really love the 3 big lifts. So I don’t think Id drop them unless I would need to. Thank you for your thoughts though!

6

Well if you like them then fair enough, and I do hope you can get back to doing them properly, but a lot of lifters with back problems have to drop those lifts for the sake of not being in pain all the time. I was one of them and it sucks! You’ll just need to take your recovery and technique fifty times more seriously than other people to stop it happening to you.

BEST OF LUCK WITH IT ALL.

EDIT: haha, I didn’t mean to type that last bit in caps but I’m not going to edit it. Just picture me screaming it into your face for some reason.

1 Like
7

Considering that you have a bad back and other injuries I would really recommend looking at altering your program to accommodate these limitations. BB rows and squats seem risky in this situation. I would look at the stuff John meadows has wrote. I know it’s hypertrophy specific but there’s no better way to gain size and strength while staying healthy.