Stronger 24/7 - Stronger Everyday
Stronger 24/7 Forum
Split AdviceTraining Programs

What do you think of my new workout routine?12482

AestheticBaller private msg quote post Address this user
Critique please!

- Tuesday : Upper Body
Bench Press 5x4-6
Weighted Chin Ups 5x4-6
Seated DB Shoulder Press 4x6-8
Supported T-Bar Rows 4x6-8
Skullcrushers 3x8-10
BB Curls 3x8-10

- Wednesay : Lower Body
Box Jumps 6x2-4
Front Squats 5x4-6
1-Leg Deadlifts 4x6-8
45 Degree Hyperextensions 3x8-10
Seated Calf Raises 2x10-12
Side Planks 1xFailure

- Thursday : Active Rest
Basketball, Foam Rolling, and Stretching

- Friday : Pull
Pendlay Rows 4x6-12
Wide Pull Downs 3x8-12 + Triple Drop Sets
DB Rows 4x6-12
1-Arm Machine High Rows 3x8-12
Face Pulls SS w/ Rope Upright Rows 2x10-12
Incline Curls 4x6-12
Cable Preacher Curls 3x8-12

- Saturday : Push
Military Press 4x6-12
Seated Lateral Raises 3x8-12 + Triple Drop Sets
Incline Bench Press 4x6-12
DB Bench Press 3x8-12
Crossovers SS w/ Upward Crossovers 2x10-12
Single Arm DB Extensions 4x6-12
Cable Pull Downs 3x8-12

- Sunday : Legs
Broad Jumps 6x2-4
Sumo Deadlifts 5x4-6
Short Steps Lunges 4x6-8
Reverse Hyperextensions 3x8-10
Standing Calf Raises 2x10-12
Plank 1xFailure

- Monday : Active Rest
Basketball, Foam Rolling, and Stretching
Post 1 IP   flag post
IrishGymSheep private msg quote post Address this user
It's a routine in the same way this is an airplane.


Post 2 IP   flag post
Hewy007 private msg quote post Address this user
this is like a hybrid between push pull legs and PHAT,

i don't recommend you make your own routine I recommend you either follow push/pull/legs or PHAT.
Post 3 IP   flag post
brian12 private msg quote post Address this user
@AestheticBaller google phd-4 , same layout but better breakdown and better focus.
Post 4 IP   flag post
AestheticBaller private msg quote post Address this user
Thanks guys but this is not PHAT at all. It's simply Upper/Lower combined with P/P/L since I'm a big fan of both. I consider myself in the lower intermediate lifter. I can squat 275lb x 5, deadlift 385lb x 5, bench 205lb x 5 "long arms" and I'm 6'2 230lb at 15% BF. I increase the weight by 5lb every week (sometimes every other week) for the big 3 lifts. I really ENJOY this workout. Can you just tell me what's wrong with my routine? I mean what can I fix/substitute/remove/add? Ignore the lower body/legs days because I designed them to help me for explosiveness for basketball (plyometric>strength>unilateral>posterior>ankle>stabilization)
Post 5 IP   flag post
Hewy007 private msg quote post Address this user
Do what you enjoy then that's my two cents, Id back squat on leg day, and move bicep and tricep work upper body for a better upper body power movement.
Post 6 IP   flag post
AestheticBaller private msg quote post Address this user
Thanks for your feedback bro.
Post 7 IP   flag post
Outwork_08 private msg quote post Address this user
It is somewhat like what I do but your volume is way higher. If you can handle it then go for it but imho the volume is too high. Do you have planned deloads?
Post 8 IP   flag post
AestheticBaller private msg quote post Address this user
Well, I do deloads if I feel like I need to. I mean if I'm progressing every week and my joints don't bother me why the fuck would I deload? Can you post your routine please? I would like to compare it to mine
Post 9 IP   flag post
AestheticBaller private msg quote post Address this user
How about this :

- Tuesday : Upper Body
Bench Press 5x5
Bent-Over Rows 5x5
BB Overhead Press 5x5
Body Weight Chin Ups 5x5

- Wednesday : Lower Body
Squats 5x5
Deadlifts 5x5

- Thursday : Active Rest
Walking, Foam Rolling, and Stretching

- Friday : Pull
Reverse BB Rows 4x6-12
Seated 1-Arm Rows 3x8-15
Face Pulls 2x15-20
1-Arm Machine High Rows 4x6-12
Wide Lat Pull Downs 3x8-15
BB Curls 4x6-12
Incline Curls 3x8-15

- Saturday : Push
Incline Bench Press 4x6-12
DB Bench Press 3x8-15
Crossovers 2x15-20
DB Shoulder Press 4x6-12
Seated Lateral Raises 3x8-15
Laying EZ Skullcrushers 4x6-12
Cable Push Downs 3x8-15

- Sunday : Legs
Front Squats 4x6-12
Leg Press 3x8-15
Leg Extensions 2x15-20
Straight-Legged Deadlifts 4x6-12
Laying Leg Curls 3x8-15
Standing Calf Raises 4x6-12
Seated Calf Raises 3x8-15

- Monday : Active Rest
Walking, Foam Rolling, and Stretching
Post 10 IP   flag post
Outwork_08 private msg quote post Address this user
@AestheticBaller sorry just saw this,

I'm currently changing my routine to ppl but here is what I had been doing before this week

Lower Power:
squat 4x4-6
dumbbell rdl's 3x6-8
walking bb lunges 3x6-8
leg extensions 3x6-8
calf work 4x6-8

Upper Power:
barbell rows 3x4-6
weighted pullups 3x6-8
dumbbell bench 3x4-6
barbell decline 3x6-8
hammer strength shoulder press 3x6-8
barbell curls 3x6-8
cable pressdown 3x6-8

Lower Hypertrophy:
squat 3x10-12
dumbbell rdl's 3x10-12
single leg press 3x10-12
leg curls 2x12-15
leg extensions 2x12-15
calf work 3x10-12
calf work 3x12-15

Push Hypertrophy:
dumbbell bench 3x10-12
hammer strength decline 3x10-12
pec deck 3x12-15
dumbbell military 3x10-12
side raises 3x12-15
triceps 3x10-12
triceps 3x12-15

Pull Hypertrophy:
barbell rows 3x10-12
pullups 3x10-12
cable rows 3x10-12
hammer strength high row 3x12-15
face pulls 3x12-15
biceps 3x10-12
biceps 3x12-15

I changed out exercises every 6 weeks or so when I would get bored with the same old routine and volume was lowered as I got deeper into my cut but for the most part that is what I always did.
Post 11 IP   flag post
340614 11 11
destitute