How's this intermediate lifting routine?

_lyndseybrooke_
_lyndseybrooke_ Posts: 2,561 Member
in Fitness and Exercise
I'm only 6 weeks into the 5x5 program and I plan on doing it for a full 12 weeks. At that point, I'm planning to move on to a more intermediate routine with more accessory lifts. I'm looking into the 5/3/1 routine. Here's what I'm working with so far, so please feel free to critique it and tell me how I can improve it:

Monday
Bench Press
Accessory Lifts: push-ups, barbell curls, bent over rows

Tuesday
Squats
Accessory Lifts: barbell lunges, deadlifts

Wednesday
Cardio
(At least 30 minutes of a HIIT routine or cardio kickboxing or something similar. Burning 250-300+ calories.)

Thursday
Overhead Press
Accessory Lifts: tricep dips, push-ups, good mornings

Friday
Deadlifts
Accessory Lifts: barbell hip thrusts, squats, handing leg raises

Saturday/Sunday
Rest (aside from walking or other mild cardio on one of those days)

My goal is just to keep building strength, keep burning fat, and to simply make my body look better. I plan to hit my goal weight prior to starting this new program, so I'll be eating at maintenance (2000ish calories) with at least 1 g protein per lb of body weight, which I'm already doing.

So, what do you think?

Replies

  • rybo
    rybo Posts: 5,424 Member
    I wouldn't deadlift as an accessory lift unless you did light Romanian deadlifts for some extra hamstring work. You are light on pulling exercises. I'd do pull ups to replace the Thursday push ups.
  • _lyndseybrooke_
    _lyndseybrooke_ Posts: 2,561 Member
    I wouldn't deadlift as an accessory lift unless you did light Romanian deadlifts for some extra hamstring work. You are light on pulling exercises. I'd do pull ups to replace the Thursday push ups.

    I'm not sure I could even execute a single pull up, but I'll look into getting one of those bars that hangs on the door. I don't do gyms, as I have equipment at home.

    And yes, I should've specified - my accessory deadlifts would be lighter than my Friday deadlifts. Same with my Friday squats, I'd think.
  • rpm6115
    rpm6115 Posts: 2
    [/quote]
    I'm not sure I could even execute a single pull up, but I'll look into getting one of those bars that hangs on the door. I don't do gyms, as I have equipment at home.
    [/quote]

    Even if you can't do a single pull up, you can still make great progress by starting with negative reps, which just focus on the eccentric motion. Do what you can with full reps to start, then move into negative reps (jump to start at the top of the pull up, then let yourself down as slowly as you can, ideally around 3-6 seconds).

    Ultimately, just do what you can, and don't get discouraged. Everyone has to start somewhere, and you'd be surprised how many big guys at the gym can't lift their own body weight.
  • SideSteel
    SideSteel Posts: 11,068 Member
    You could consider bench pressing on OHP day as an accessory, and doing OHP on bench day as an accessory, to keep you at a 2/week frequency on all lifts. This also would have you training the major bb lifts in multiple intensities and rep ranges assuming you train higher rep ranges on accessory movements.

    Lastly, I wouldn't arbitrarily move to an intermediate routine from a 5x5 unless you're stalling and have tried deloading on the 5x5. You may be able to ride out a 5x5 for longer than the 12 weeks you were originally planning on.

    Consider Madcow as a next step as well.
  • erickirb
    erickirb Posts: 12,294 Member
    Looks good to me, very similar to Wendler 5/3/1, 4xweek routine. Like SS said you could throw in the "major" lifts as accessory at lower weight higher rep on the day they are not the primary. If you are progressing well and happy with what you are doing though, may be no need to add that in. I also agree with the Madcow if you were having trouble progressing on 3x5 or 5x5. I moved to Wendler after doing 2 cycles of Madcow.

    I would also watch the good mornings the day before you do deadlifts, don't want to have the lower back taxed prior to doing deads.
  • _lyndseybrooke_
    _lyndseybrooke_ Posts: 2,561 Member
    Looks good to me, very similar to Wendler 5/3/1, 4xweek routine. Like SS said you could throw in the "major" lifts as accessory at lower weight higher rep on the day they are not the primary. If you are progressing well and happy with what you are doing though, may be no need to add that in. I also agree with the Madcow if you were having trouble progressing on 3x5 or 5x5. I moved to Wendler after doing 2 cycles of Madcow.

    I would also watch the good mornings the day before you do deadlifts, don't want to have the lower back taxed prior to doing deads.

    Thanks to you and SS for the suggestion on doing the major lifts as accessory lifts. That's a great idea. I might actually scrap good mornings altogether - they look kind of dangerous. I'm not sure what else would be good instead of that, though.

    Also, thanks for the suggestion of Madcow. Never heard of that before, so I'll look into it.

    I'll also make sure to only move on from the 5x5 once I stall. I'm just itching to add in accessory lifts, but I want to do 5x5 the way it should be done, so I shall resist. :)

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