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Routine Design for Dummies 1.016702

fit66chevy private msg quote post Address this user
Any thoughts, changes, or recommendations you would make on this routine?


Tuesday
Back squats 4 x 5
Barbell lunges 4 x 10
Dead lifts 4 x 10
Leg curls 4 x 5
Standing calve raises 4 x 10
Seated calve raises 4 x 10

Wednesday
Incline Barbell Bench Presses 4 x 5
Incline Dumbbell Bench Press 4 x 10
Side cable lateral raises 4 x 10
Pull ups 4 x 10
Barbell rows 4 x 5
One arm dumbbell rows 4 x 10
Face pulls 4 x 10
Dumbbell shrugs 4 x 10
Rope push downs 4 x 10
Barbell curls 4 x 10

Thursday
HIIT & Abs

Friday
Leg Press 4 x 5
Barbell lunges 4 x 10
Romanian dead lifts 4 x 10
Leg curls 4 x 5
Standing calve raises 4 x 10
Seated calve raises 4 x 10

Saturday
Barbell Bench Press 4 x 5
Dumbbell Incline press 4 x 10
Side cable lateral raises 4 x 10
Pull ups 4 x 10
Cable rows 4 x 5
Reverse Flyes 4 x 10
Face pulls 4 x 10
Barbell Shrugs 4 x 10
Reverse Grip push downs 4 x 10
Incline Bench DB Curls 4 x 10


Sunday
HIIT & Abs

Monday
OFF
Post 151 IP   flag post
Elminister private msg quote post Address this user
Thanks for this thread. Coming back to weight-lifting after almost 3 years of pause and this is exactly what I was looking for.
Post 152 IP   flag post
acoble02 private msg quote post Address this user
I thought the push:pull ratio was 1:2? This write up wouldn't be correct then? So confused
Post 153 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
It's a goal to shoot for. What would be incorrect? If this set-up is confusing, you're not ready to create your own routines yet. -3X
Post 154 IP   flag post
acoble02 private msg quote post Address this user
@eknight this is why it's confusing..if you could explain this, it would be greatly appreciated. Thank you

Post 155 IP   flag post


The Dark
Knight
eknight private msg quote post Address this user
What is confusing? Be specific, because I feel like I have more than addressed this as a general topic throughout the thread. -3X
Post 156 IP   flag post
acoble02 private msg quote post Address this user
Can you not see the 2 pictures I posted? They look like 2 totally different Layouts? One has less volume for push and pull.
Post 157 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
And? -3X
Post 158 IP   flag post
acoble02 private msg quote post Address this user
Why are they different? Lol. Which way is better? Etc.
Post 159 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
There isn't a "better" one. Appropriateness of a routine depends on goals, experience, age, nutrition, etc. -3X
Post 160 IP   flag post
acoble02 private msg quote post Address this user
ok.. so I assume that the "routine for dummies" is more for intermediate lifters and that other layout is more of a beginner?
Post 161 IP   flag post
Thomas_Rascon private msg quote post Address this user
Thoughts on this powerlifting squat program. I am kinda late beginner and it seems really good. It is 4 weeks long, you squat 3 times a week. It uses linear progression, you start with a weight that is sixty pounds less than your 1RM, for me my starting weight would be 170, you do it for 5x5. And each day you add 5 pounds to the bar, if you stick at any point you just take the next session to do the same weight again before adding more, so the program might end up being a little longer than 4 weeks. On the last week you do 3x5 instead, and then you the last session of that week you do 1x5, which would be your previous 1RM at that point, for five reps. I plug that into a 1RM calculator and it said that my 1RM, based on a 5RM with 230 (which as my previous 1RM) my new 1RM would be 260, which I would be really happy with and I believe is possible, since my number have just been flying recently and it feels like they still are, because I recently started taking my training much more seriously and I have been much smarter about it. and you can just keep going with the program, if you want, until you just can't add anymore weight, and you are suppose to hard bulk with the program. Do you believe that the 30 pound increase is possible? Should I do the program?
Post 162 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
Wtf? Really? What does this have to do with the thread? Start your own thread instead of corrupting this one please. -3X
Post 163 IP   flag post
Thomas_Rascon private msg quote post Address this user
Isn't the thread about programming? @eknight
Post 164 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
No. Did you bother to read the thread at all? Be gone with this mess. -3X
Post 165 IP   flag post
Thomas_Rascon private msg quote post Address this user
Everybody is talking about programming on this thread so I didn't know. Sorry that I got you so offended, I really wasn't trying to. And I am not trying to "corrupt" the thread @eknight
Post 166 IP   flag post
warrendaniel437 private msg quote post Address this user
The only thing I don't get is some of the arrangement of exercises...Like Dead Lifts being THIRD in a lower body routine. I just think it's possible that that kind of periodizing might be slightly less optimal as opposed to a rearrangement of exercises to do hardest/heaviest compounds first and then use that FATUIGE to carry over to the hypertrophy of maximal muscle stimulus and work.
Post 167 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
What??

Day 2:
Compound lower body movement (squats/deads/leg press): 4 sets 3-6 reps
Second lower body movement, unilateral is my preference: 3 sets 8-10 reps
Hip extension movement: 3 sets 8-10 reps
Direct knee flexion movement: 3 sets 8-10 reps
Calf movement: 3 sets straight leg, 3 sets knee bent. 8-10 reps each.
Abs as above.

Not sure what you're talking about.

I'd also say that you're not correct in your statement as a whole, though. -3X
Post 168 IP   flag post
zomfroot1 private msg quote post Address this user
Want rock hard abs?
Post 169 IP   flag post
OliverWatson private msg quote post Address this user
Perfect thread!!!
Post 170 IP   flag post
KettlebellJason private msg quote post Address this user
Hey thanks for this routine. So glad I joined this forum, already giving me some gold nuggets.
Post 171 IP   flag post
jackhammer private msg quote post Address this user
gonna try the routine. thanks for sharing. i am new here and i already like the forum
Post 172 IP   flag post
frame private msg quote post Address this user
@acoble02 it’s actually opposite, lower volume for intermediate, since more experienced you are, workouts becoming more intense, you can’t keep same volume with increased intensity after some time, so higher experience = higher intensity and volume unfortunately has to go down a bit
Post 173 IP   flag post
Elminister private msg quote post Address this user
For people running PPL, where do you fit shoulders? Kind of want to work on my shoulders next few months, but I find them overworked on a push day. I was thinking of adding a 4th day just to isolate my shoulders a bit or switching to a different split. Maybe something like chest / arms, legs and back / shoulders?
Post 174 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
Overhead pressing is a movement that really isn’t beneficial for most people because it creates an impingement of the GHJ and then adds a load onto it, so I don’t advise doing those at all. That leaves lateral and posterior delt movements. I’d put lateral delts on push day and posterior delts on pull. -3X
Post 175 IP   flag post
Elminister private msg quote post Address this user
Ok, thanks. That's pretty much what I've been doing for last two months.
Post 176 IP   flag post
keylemike private msg quote post Address this user
Great post! Really inspirational.
Post 177 IP   flag post
SamanthaOlivier private msg quote post Address this user
I remember when the all we have about the internet was a Dial-up and shity websites. Now, we have a community of people that are willing to help - that is inspirational as hell! Just by reading this thread you can collect a lot of information and start with your fitness goals. Everyone can easily find a workout, meal plan, great gym wear online and always needed motivation.
Good work - I love you guys! XD
Post 178 IP   flag post
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