Input on this weight training plan?
lauramillat
Posts: 41 Member
I started out with Stronglifts, then decided I needed to make things more glute focused, so I kept adding in and altering the routines. I eventually came up with this... Thoughts? I am eating at maintenance, getting 1g protein per lb of bodyweight, and my goals are to gain mass in my butt and legs. Upper body I really don't care about too much, honestly I want to lean out there (althought I know you can't spot reduce). This is why I want to maintain weight, I want to gain size in some places, lose in others.
It consists of 4 alternating full body days (I try to lift 3 days a week, I also do an intense core focused vinyasa yoga class once a week). Other days I try to do flexibility based yoga or walk/hike.
Routine 1:
TRX row (3x8)
back squat (3x8)
split squat (3x8)-back foot suspended
leg lifts (3x10)-I wish I knew how to make these harder...
Routine 2:
back squat (3x8)
TRX push up (3x8)
dead lift (3x8)
pull up (3x8)-assisted with TRX bands
Routine 3:
TRX side plank (3x8)
back squat (3x8)
one leg deadlift (3x8)
overhead press (3x8)
Routine 4:
back squat (3x8)
weighted hip thrust (3x8)
chin up (3x8)-assisted with TRX bands
pistol squat (3x8)-I cant do a real one yet, working on a progression up to one
Thoughts? Do you think I would ever be safe to do this on back to back days? Or should I avoid because of squatting every day?
It consists of 4 alternating full body days (I try to lift 3 days a week, I also do an intense core focused vinyasa yoga class once a week). Other days I try to do flexibility based yoga or walk/hike.
Routine 1:
TRX row (3x8)
back squat (3x8)
split squat (3x8)-back foot suspended
leg lifts (3x10)-I wish I knew how to make these harder...
Routine 2:
back squat (3x8)
TRX push up (3x8)
dead lift (3x8)
pull up (3x8)-assisted with TRX bands
Routine 3:
TRX side plank (3x8)
back squat (3x8)
one leg deadlift (3x8)
overhead press (3x8)
Routine 4:
back squat (3x8)
weighted hip thrust (3x8)
chin up (3x8)-assisted with TRX bands
pistol squat (3x8)-I cant do a real one yet, working on a progression up to one
Thoughts? Do you think I would ever be safe to do this on back to back days? Or should I avoid because of squatting every day?
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