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Hey /fit/ thinking of modifying my routine, please rate. It's kind of a mix of the leddit ppl but 5 days instead of 6. I've been doing PPLxULx but I'm thinking I'll get enough leg volume doing a leg day once a week. I'm not too concerned about my legs getting bigger, I just want my squat to go up. I feel like my The Press has been lacking so I want to add more upper body. I like doing a 5 day routine, it works best for me.
When I say 5/3/1 it's following the 5/3/1 programming for that lift. The numbers (in american) are my 1rm and for accessories it's what I'm repping currently, to give you guys an idea of where I'm at.
>Day 1: Pull
5/3/1 Deadlift - 445
3x10 Pullups - 60 added
3x10 Seated Cable Rows - 130
5x20 Face Pulls - 120
3x10 Curls - 30
3x10 Hammer Curls - 25
3x15 Shrugs - 100
>Day 2: Push
5/3/1 Bench press - 245
3x10 The Press - 100
3x10 Incline DB Bench - 65
3x10 Skull Crushers - 65
3x10 DB triceps extension - 30
3xF Dragon Flags
>Day 3: Legs
5/3/1 Squat - 345
3x10 Stiff Leg DL - 245
3x10 Squat - 225
3x10 Hamstring curl Machine - 120
5x15 Calf Raises
3xF Dragon Flags
>Day 4: Cardio
>Day 5: Pull
5x5 Pendlay Rows - 185
3x10 Stiff Leg DL - 245
3x5 Rack Pulls - 505
3x15 Wide Grip Pull-ups
5x20 Face Pulls - 120
3x10 Curls - Some variation
3x10 Hammer Curls - Some variation
Day 6: Push
5/3/1 Pause Squats (Same as leg day but 30 pounds lighter)
5/3/1 The Press - 155
3x10 Bench Press - 175
3x10 Incline BP - 135
3x10 Triceps Pushdown
3x10 Triceps Extension
3xF Dragon Flags
>Day 7:Cardio
I also mix in shorter cardio sessions in the week. Trying to hit 5 total. I'm 5'7" 160lbs right now, probably 11-12% bf. Recomp diet.
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Don't ignore me you rancid swine.
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Currently running a weird mix between PPL and standard 5/3/1, but it seems to be working for me
(Last set of all accessory work is a drop set burnout)
>Day 1:OHP/Shoulders
OHP 5/3/1
Dumbell Side raises 5x10 Superset w/ Front raises 5x10
Shrugs 5x20
Machine Shoulder press 5x10
Rear Delts 5x20
Dips 3xfailure
Upright Rows 5x15
>Day 2: Deadlift/back
Deadlift 5/3/1
Rows 5x15
Lat Pulldowns 5x20
Bent over rows 5x15-20
Pull ups 3xfailure
I also train grip strength on this day usually Wrist curls 5x20 and Behind the back barbell wrist curls 5x10
>Day 3: Cardio/core
>Day 4: Bench/Upper body
Bench 5/3/1
Preacher Curls 5x15-20
Tricep Extentions 5x15
Dumbell Chest Flys 5x20
Bicep Curls 5x10 Superset with Incline Dumbell Bench 5x10
Skull Crushers 5x15-20
>Day 5: Squat/Lower body
Squat 5/3/1
Leg Press 5x20
Calf Raises 5x20
Leg Curls 5x10 Super set with Leg Extentions 5x10
Hamstring Curls 5x15-20
>Day 6 cardio/core
>Day 7 Light cardio
I don't have any real "rest days" programmed in but day 7 is basically only a mile to a mile and a half run and doesn't get me too tired
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>>41896325
Forgot to add on my Push days I do 3x20 lateral raises and 3x20 front raises for shoulders
>>41896842
I'd think about spreading out your shoulder exercises to 2 days, as well as triceps and biceps. I think most small muscle groups can be hit twice a week, over training them will get diminishing returns.
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ITT: no rest days and no gains
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>>41896970
Being young and already having 4 years of strength training under my belt (and some weird circuit training in middle school) really helps w/ my recovery time. I understand what over training is, I know the signs of it, and I haven't experienced them.
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>>41896970
lol yeah cardio kills gains. Thanks bro.
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