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My Routine?

E

Eric1987

New member
I split it up based on upper and lower body. It usually goes like this.

Bench 5x5
Military press
weighted dips
Curls

Legs day goes like this

Squatting (now I will)
Leg press
Leg extensions? not sure what its called
Deadlift

I am sure it needs work but what should I add/remove?
 
Eric1987 said:
I split it up based on upper and lower body. It usually goes like this.

Bench 5x5
Military press
weighted dips
Curls

Legs day goes like this

Squatting (now I will)
Leg press
Leg extensions? not sure what its called
Deadlift

I am sure it needs work but what should I add/remove?
Click to expand...

what are your goals? It's not terrible but it can definitely be better :)
 
I want to get big maybe like 50% more strength. I want to be formidable in the gym but nothin that is extreme just heavy weight to be moved around.
 
Agreed, especially if your jsut starting out and aren't sure what your doing the 5x5 is great for getting you used to the big compound lifts
 
If you want just two workouts then I would start each one with either squats and deads

Then I would split up military press and bench press, so put bench with squats and military with deads. Then I would split up dips and chins, and I would rather dips with military than bench so put dips with military and then put chins with bench. Now add in some lower body work something like lep presses and good mornings

Last thing calf work but this is optional

Deads pyramid up to a 5 rep set
Military Press pyramid up to an 8 rep set
Leg Press or Walking BB Lunges 3 sets 10-15
Dips 2-4 sets with bodyweight until you can do 15 reps with bodyweight
Standing Calf Raise

Squats pyramid up to a 5 rep set
Bench pyramid up to a 5 rep set
Good Mornings or Weighted Hypers 3 sets 10-15
Chins 2-4 sets with bodyweight until you can do 12 reps with bodyweight
Seated Calf Raise

But why do you only want 2 workouts? Are u lifting twice a week or alternating between these working out 3 days a week or something?

Especially if your a beginner keeping it simple like this is great for strength gains, dont go to failure either. For Squats, Bench, Deadlift, Military I would ramp up to one heavy set of 3-8 reps, keep deads in the low end and military in the higher end too. Then with dips and chins start out with bodyweight sets, 2-4 sets each workout. Leg presses/Lunges and Good Mornings/Hypers try 3 sets of 10-15.
 
weighted hypers are good? I guess I'll try those too. Looks a lot better than what I had thanks man. I just did bench press yesterday. What I normally do is I dont have a set day I do those. Like yesterday I did upper body so today I'll most likely do lower. Now that my routine is different what do you guys think I should do today? And should I add some running into there?
 
Upper/Lower split, 5x5, or 5/3/1 would be my choice.

A good upper/lower

Day 1

Squat 5x5
Walking Lunges 3-5 x 8-15 each leg
Seated Calves 3-5 x 8-12
Hanging Leg raises 3-5 x 8-12

Day 2

Standing OHP 5x5
Dips 3-5 x 8-12
Chins 3-5 x 8-12
Tri Extensions 3x12-15

Day 3

Deads 5x5
Hypers or Goodmornings 3-5 x 8-12
Standing Calves 3-5 x 12-20
Sit Ups bw x a lot; when you get strong at these hold a 5-10 pound DB behind your head

Day 4

Bench 5x5
Some sort of DB press 3-5 x 8-12
DB Row 3-5 x 8-12
Curls 3x8-12

You could do this four days a week if you recover well. I'd break it up to three days a week and rotate through the workouts. Do HIIT, LISS, or moderate cardio on your off days.

You could easily plug your numbers for OHP, Squat, Bench, Dead into the 5/3/1 percentages and run with that program. Get strong and big.
 
hey SL do you have a link to the 5/3/1 calculator/percentages? I looked for it online for the last 5-10 min and found nothing lol
 
SouthernLord said:
Upper/Lower split, 5x5, or 5/3/1 would be my choice.

A good upper/lower

Day 1

Squat 5x5
Walking Lunges 3-5 x 8-15 each leg
Seated Calves 3-5 x 8-12
Hanging Leg raises 3-5 x 8-12

Day 2

Standing OHP 5x5
Dips 3-5 x 8-12
Chins 3-5 x 8-12
Tri Extensions 3x12-15

Day 3

Deads 5x5
Hypers or Goodmornings 3-5 x 8-12
Standing Calves 3-5 x 12-20
Sit Ups bw x a lot; when you get strong at these hold a 5-10 pound DB behind your head

Day 4

Bench 5x5
Some sort of DB press 3-5 x 8-12
DB Row 3-5 x 8-12
Curls 3x8-12

You could do this four days a week if you recover well. I'd break it up to three days a week and rotate through the workouts. Do HIIT, LISS, or moderate cardio on your off days.

You could easily plug your numbers for OHP, Squat, Bench, Dead into the 5/3/1 percentages and run with that program. Get strong and big.
Click to expand...
I think this is a great routine.

Also, try doing mobility drills. They'll help your hips and squats won't be painful (I read the other thread).
 
SouthernLord said:
Upper/Lower split, 5x5, or 5/3/1 would be my choice.

A good upper/lower

Day 1

Squat 5x5
Walking Lunges 3-5 x 8-15 each leg
Seated Calves 3-5 x 8-12
Hanging Leg raises 3-5 x 8-12

Day 2

Standing OHP 5x5
Dips 3-5 x 8-12
Chins 3-5 x 8-12
Tri Extensions 3x12-15

Day 3

Deads 5x5
Hypers or Goodmornings 3-5 x 8-12
Standing Calves 3-5 x 12-20
Sit Ups bw x a lot; when you get strong at these hold a 5-10 pound DB behind your head

Day 4

Bench 5x5
Some sort of DB press 3-5 x 8-12
DB Row 3-5 x 8-12
Curls 3x8-12

You could do this four days a week if you recover well. I'd break it up to three days a week and rotate through the workouts. Do HIIT, LISS, or moderate cardio on your off days.

You could easily plug your numbers for OHP, Squat, Bench, Dead into the 5/3/1 percentages and run with that program. Get strong and big.
Click to expand...

this looks great, and using 5/3/1 percentages is a cool idea too
 
JDid23 said:
hey SL do you have a link to the 5/3/1 calculator/percentages? I looked for it online for the last 5-10 min and found nothing lol
Click to expand...

I need that too. And when should I begin that routine you suggested? Theres a lot of stuff I dont know how to do very well there. I'll stick with it for a while to see how it works out.
 
So far I've done 1 2 and 4. It is a lot more taxing than what I normally do. By the time I am done I feel like I am gonna throw up and I have to slow it down during my workout. Is that normal?
 
Eric1987 said:
So far I've done 1 2 and 4. It is a lot more taxing than what I normally do. By the time I am done I feel like I am gonna throw up and I have to slow it down during my workout. Is that normal?
Click to expand...

why don't you keep a log to help progress? That's not always bad, but it's not always good. It can be a sign of a weak diet- hows your diet
 
JDid23 said:
why don't you keep a log to help progress? That's not always bad, but it's not always good. It can be a sign of a weak diet- hows your diet
Click to expand...

A log would probably help a lot, I used to just do way too much every workout till I kept a log. More is not usually better with lifting. If you are working out for endurance, then throwing up means you did a hard good workout. With lifting it means you probably should take a little more rest between sets so you can have the highest intensity during sets.
 
Eric1987 said:
Diet and my name should not be in the same sentence...
Click to expand...

diet is what you eat... However, most people "go on a diet" to lost weight. You don't hear about the ones (well besides on here) who go on a bulking diet to gain weight as much because a lot more people want to lose weight than gain weight.
 
JDid23 said:
diet is what you eat... However, most people "go on a diet" to lost weight. You don't hear about the ones (well besides on here) who go on a bulking diet to gain weight as much because a lot more people want to lose weight than gain weight.
Click to expand...

Oh I know what a diet is. I just eat whatever I want to. I work at Mc Donalds so its not easy to eat proper.
 
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