Stronger 24/7 - Stronger Everyday
Stronger 24/7 Forum
Split Advice

My personal routine15473

ehukai private msg quote post Address this user
Hey I was bored at work and decided to actually type out the routine I've been doing. I mix things up but this has been the general routine with variations here and there. I know I should follow a routine built by someone with more knowledge than myself but love the idea of doing my own thing.

Yes the routine is based closely off PHAT with some personal twists.

Let me know if anyone has any comments or ways to improve this routine.

thanks so much

Monday (Power Upper Body)


Superset (2 sets)
Pull-ups X10
Dips X10

1. Bent over rows: 3 sets of (4-6 reps)
2. Weighted Pull-ups 3 sets (6-8 reps)
3. Dumbell Bench Press 3 sets (4-8 reps)
4. Weighted dips 3 sets (6-10 resp)
5. Dumbell Shoulder press 3 sets (5-8 reps)
6. Skull crushers 2 sets (6-10 reps)
7. Barbell curls 2 sets (6-10 reps)
Post Lifting:
12 min on Bike

Tuesday (Legs )

Front squats: 3 sets (6-8 reps) [just warming up the legs getting blood pumping]

1. Back Squats: 4 sets (5-10 reps)
2. DeadLift: 3 sets (3-6 reps)
3. Leg press: 2 sets(8-12 reps)
4. Leg curls: 2 sets(12-15 reps)
5. Leg extensions: 2 sets (12-15 reps)

Post Lifting:
12 min on stairmaster

Wednesday (OFF )

Thursday (Back/ shoulders/abs)

1. Pull-ups: 3 sets (8-12 reps)
2. Cable row: 3 sets(8-12 reps)
3. Shrugs: 3 sets(8-12 reps)
4. Other pulling movement: 2 sets (12-16 reps)
5. Facepulls: 2 sets (12-15 reps)
6. Shoulder press: 3 sets (8-12 reps)

Some various ab work at end (3 ish min)

Friday (Chest/Arms/abs)

1. Incline dumbbell press: 3 sets (8-12 reps)
2. Dips: 3 sets (8-12 reps)
3. Cable Cross Overs: 3 sets (14-18 reps)
4. Barbell curls: 3 sets (8-12 reps)
5. Other curl: 2 sets (12-15 reps)
6. Overhead triceps extensions 3 sets( 8-12 reps)

Some various ab work at end (3ish min)
Post 1 IP   flag post
_RudeCrew private msg quote post Address this user
Well that sucks
Post 2 IP   flag post
darklight79 private msg quote post Address this user
You kinda bro splitted it methinks
Post 3 IP   flag post
FiremanSi private msg quote post Address this user
@ehukai Don't change a program that has been proven to work the way it was originally desgned.

Program shows ur avoiding leg days.
Also band leg ratios and push pull ratios in the setup.. But U'd know that mate if u were qualified to design programs. 😁
Not trying to be harsh on u just upfront and honest.
Post 4 IP   flag post
Beans private msg quote post Address this user
Not sure why you would do abs twice, back to back. I would do abs twice with rest in between. And what everyone else said.
Post 5 IP   flag post
pandasashi private msg quote post Address this user
well for starters if youre doing a power upper day, u might want to actually do a power upper day. 8 reps doesn't belong on a power day if you ask me. and wheres the power lower day?
Post 6 IP   flag post
Trev182 private msg quote post Address this user
Don't do your own thing, my advice is based on what you have posted above.
Post 7 IP   flag post
340762 7 7