Designing My Own Gym Routine - Need HELP!

anachronicles
anachronicles Posts: 109 Member
edited November 2024 in Fitness and Exercise
Hey, I'm trying to design a workout routine and I would like to get some feedback on what I've got so far. I plan to do total body resistance training 3 times a week. Right now I designed my workout to superset three different exercises (A metabolic resistance move, an upper body move, and a lower body move). I would be doing 6-12 reps (depending on the weight) of each before immediately moving on to the next, then taking a rest and repeating the circuit twice more before moving on to the next bunch. Here is an example of the supersets for one training day :

Barbell thruster
Military press
Barbell RDL

Squat to Overhead Press
Wide Barbell Benchpress
Squat

Clean and Press
Single Leg Lunge
Reverse Bentover Row

Is this adequate? If I followed this structure (different exercises) 3 times a week would I be getting a good workout?

I also do a 40 minute spin class 3 times a week and I do core work once a week as well.

Replies

  • anachronicles
    anachronicles Posts: 109 Member
    Also, please ignore my user name, I am no longer restricting my diet (anorexia) and am trying to gain weight by bulking my muscles.
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    edited October 2014
    Metabolic exercises and supersetting are more for fat loss & general conditioning - they aren't optimal for mass gain. I can explain more if you don't understand.

    Personally i'd cycle between legs, chest, and upper back, since they're the biggest groups, and save shoulders for later in the workout.

    You're in a calorie surplus, right?
  • dbmata
    dbmata Posts: 12,950 Member
    That routine is all over the place.

    I'd strongly suggest you find a nice beginner program, and adhere to it.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    anachronicles wrote: »
    Hey, I'm trying to design a workout routine and I would like to get some feedback on what I've got so far. I plan to do total body resistance training 3 times a week. Right now I designed my workout to superset three different exercises (A metabolic resistance move, an upper body move, and a lower body move). I would be doing 6-12 reps (depending on the weight) of each before immediately moving on to the next, then taking a rest and repeating the circuit twice more before moving on to the next bunch. Here is an example of the supersets for one training day :

    Barbell thruster
    Military press
    Barbell RDL

    Squat to Overhead Press
    Wide Barbell Benchpress
    Squat

    Clean and Press
    Single Leg Lunge
    Reverse Bentover Row

    Is this adequate? If I followed this structure (different exercises) 3 times a week would I be getting a good workout?

    I also do a 40 minute spin class 3 times a week and I do core work once a week as well.

    What are your training goals? What's you training experience? What variables are you going to use with those exercise? Sets, Reps, Load (%1RM), Rest, Frequency?
  • ninerbuff
    ninerbuff Posts: 49,444 Spam Moderator
    You'd have to define your goals in order to structure a workout program that leads to achieving it.
    So what are they?

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
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  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    personally, i don't think it's a good program. i think most people aren't fitness savvy enough to design a workout program. there are programs out there, such as Stronglifts and 5/3/1 that are designed for everyone, and made to be modified to suit individual needs.

    The first time you do StrongLifts 5×5 you start with workout A. Two days later you do workout B. So first week is A/B/A, second week B/A/B, third week A/B/A, and so on. Like this…
    StrongLifts 5x5 Week 1
    Monday Wednesday Friday
    Squat 5x5 Squat 5x5 Squat 5x5
    Bench Press 5x5 Overhead Press 5x5 Bench Press 5x5
    Barbell Row 5x5 Deadlift 1x5 Barbell Row 5x5

    StrongLifts 5x5 Week 2
    Monday Wednesday Friday
    Squat 5x5 Squat 5x5 Squat 5x5
    Overhead Press 5x5 Bench Press 5x5 Overhead Press 5x5
    Deadlift 1x5 Barbell Row 5x5 Deadlift 1x5
    Read more: http://stronglifts.com/5x5/


    now, if after all that, you want to do some metcon work, go right ahead. it's totally made to do that.
  • SweatLikeDog
    SweatLikeDog Posts: 325 Member
    Use a program made by an expert that's got a decent track record and you'll progress faster than any half-baked DIY routine. You wouldn't drive a DIY car would you? Check out the NROL series of books by Schuler & Cosgrove. Everything you want is there.
  • yoovie
    yoovie Posts: 17,121 Member
    anachronicles wrote: »
    Also, please ignore my user name, I am no longer restricting my diet (anorexia) and am trying to gain weight by bulking my muscles.

    you can change your name!

  • tillerstouch
    tillerstouch Posts: 608 Member
    You can make your own routine don't let people scare you that you need to follow a program. (I don't think it's a bad idea following a structured program I'm just saying you can make your own and it can still be effective).

    That being said the one you made doesn't seen to be very structured.

    I would recommend setting your splits into muscle groups. Since you workout 3 days I would say the best would be:
    Day 1: chest and triceps
    Day 2: back and biceps
    Day 3: legs and shoulders

    Another helpful weigh to make a program is find an already structured program and tweak it to what will be best for you.

    The key to making your own program is to make sure you're working all the different muscle groups.
  • nordlead2005
    nordlead2005 Posts: 1,303 Member
    why did you bump this thread?
  • ndj1979
    ndj1979 Posts: 29,136 Member
    holy zombie thread
  • tillerstouch
    tillerstouch Posts: 608 Member
    Wow I don't even know why it came up in the feed... my bad I don't usually check post dates maybe I should start.
  • hockeysniper8
    hockeysniper8 Posts: 253 Member
    If your goal is to gain lean muscle, not just weight. Do less reps on exercises (6-8) and less cardio. Whats your macros?
  • ndj1979
    ndj1979 Posts: 29,136 Member
    hockeysniper8 wrote: »
    If your goal is to gain lean muscle, not just weight. Do less reps on exercises (6-8) and less cardio. Whats your macros?

    this thread is two years old, OP is long gone…

  • MommyMeggo
    MommyMeggo Posts: 1,222 Member
    I second Stronglift 5x5!
  • MommyMeggo
    MommyMeggo Posts: 1,222 Member
    Oh lol. Whoopsies!!!
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    tillerstouch wrote: »
    You can make your own routine don't let people scare you that you need to follow a program. (I don't think it's a bad idea following a structured program I'm just saying you can make your own and it can still be effective).

    The key to making your own program is to make sure you're working all the different muscle groups.

    Here's the thing and this isn't meant to be disrespectful to anybody because we all have different experience and knowledge. If somebody is on MFP asking other MFP members for feedback on their own program, then they probably shouldn't be designing their own program because they lack that knowledge and experience. There is more to designing a good long-term program than figuring out what days your going to train what muscle groups and the exercises you're going to use. There are a few variables to determine as well as being able to evaluate one's self for what is really needed. That is why most people will suggest going with a structured cookie-cutter program like StrongLifts. If you look at the creators...

    - StrongLifts: Mehdi ripped off Starr's program who was a prominent a successful lifter himself.
    - Starting Strength: Rippletoe is an experienced strength coach
    - 5/3/1: Wendler was a Strength & Conditioning Coach for the University of Kentucky and a prominent powerlifter
    - Juggernaut: CWS is a prominent and sought-after S&C and lifter himself.
This discussion has been closed.

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