General routine thread. Post yours to get input or whatever.
I'm looking for a good Upper/Lower workout that splits each workout into Power/Hypertrophy. Saw one posted awhile ago. ULxULxx
Routines General
Isaac Clark
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Parker Adams
bump
Julian James
PHUL
Carson Thomas
Can anyone help me out with my routine? I'm a pretty noob lifter but I did SL for a few months. But for the time being I only have access to a home gym with these items:
Powertec Workbench Levergym (pic related)
Adjustable dumbbells
Bench
Barbell and plates
EZ curl bar
Power tower
(No squat or bench rack)
I tried putting together a PPL routine but idk if I'm missing anything and I'm not sure how many reps/sets to do. I know machine work isn't ideal but I'm trying to make do with what I have. My plan is to work out every other day.
Push:
DB bench press
Levergym bench press (w/ more weight than DBs)
DB overhead press (or should I use the barbell?)
Dips
Tricep pushdown
Pull:
DB rows
Lat pulldown
Deadlift
Bicep curls (EZ curl bar)
Leg:
Walking lunge (w/ DBs)
Seated leg extensions
Lying leg curls
Calf raises
Carson Cook
Can't squat or deadlift due to an adductor tear (trying to work on rehab). Goal is maintaining. I enjoyed push/pull twice a week but don't have as much time. How does this look?
> Push
Incline Barbell Bench Press 5x5
Dumbbell OHP 4x8
Dips 4x8
Cable Crossover 3x12
Lateral Raises 3x12
Leg Press 5x5
Quad Extension 3x12
Cable Crunch 3x12
Exercise Bike/Sled Push (Cardio)
> Pull
Weighted Pullup 5x5
One Arm DB Row 4x8
Seated Wide Cable Row 4x8
Face Pull 3x12
Bicep Curls 3x12
Barbell Hip Thrust 5x5
Hamstring Curl 3x12
Calf Raisers 3x12
Row Machine/Sled Pull (Cardio)
Andrew James
Check out PHAT, I've been running it for a while and have enjoyed it.
Thinking of trying GVT, anyone ran this?
Joshua Harris
I ran a GVT style program for a week, be careful how you program it. For instance, 10x10 on something like squats is exhausting but doable. On the other hand, 10x10 OHP will lead to a lot of breakdown in form and risk of injury because it's such a small muscle group. I ended up stopping after a week.
I would recommend only one 10x10 per muscle group (push/pull/legs).
Asher Morris
Trying gzcl atm and since my biggest problem is program hopping, I'm gonna stick to it until 1/2/3/4
Oliver Stewart
>routine
Zachary Cook
are you having an autism flare up? should I call your wrangler?