Help need a weight training routine

ltdavisno1
ltdavisno1 Posts: 10 Member
in Fitness and Exercise
Been out for 7 weeks due to health reasons lost half a stone need motivation and a new training program for 4 days a week at gym. Free weight and machine if anyone has a program please post need advice bad to give me that kick up the *kitten*

Replies

  • Furtado2
    Furtado2 Posts: 12 Member
    Google is your best friend. There are plenty of programs to start up. Start SL 5x5. What's your goal at the gym? Bulk? Cut? Do some research and you'll definitely find a program for you.
  • ltdavisno1
    ltdavisno1 Posts: 10 Member
    Thanks a lot I need to bulk so I will use google as my gym bible
  • SarahPeters3
    SarahPeters3 Posts: 100 Member
    Mens fitness or bodybuilding.Com has decent programs to start with and get ideas off of and go from there and modify it with what lifts you like to do but they are good for creating structure atleast
  • xbowhunter
    xbowhunter Posts: 1,256 Member
    Strong lifts 5x5 is working well for me. Simple yet very effective;;; :smiley:
  • jemhh
    jemhh Posts: 14,261 Member
    edited April 2016
    ltdavisno1 wrote: »
    Been out for 7 weeks due to health reasons lost half a stone need motivation and a new training program for 4 days a week at gym. Free weight and machine if anyone has a program please post need advice bad to give me that kick up the *kitten*

    Here is a list of programs. There are many more but this gives you a good variety of rep ranges, 3 vs 4 day programs, barbell and dumbbell programs, and even one very basic machine-based program:

    * 5/3/1 (get the book but this is a calculator) - https://blackironbeast.com/5/3/1/calculator
    * A Workout Routine (beginner) - http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/
    * All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843
    * Fierce 5 (note that there are several variations from beginner to advanced, 3-5 day, plus a dumbbell program) - http://forum.bodybuilding.com/showthread.php?p=1267226191#post1267226191
    * Full body dumbbell routine (note: women and men can use the same rep range, if you want to go low do it, if you want to go high do it. I promise that neither will make you gain or lose a Y chromosome.) - https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
    * Greyskull - http://strengthvillain.com/forum/viewtopic.php?f=9&t=89
    * Juggernaut 2.0 - http://www.jtsstrength.com/store/the-juggernaut-method-2-0/
    * Lyle McDonald's barbell and machine routines - http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/
    * Starting Strength & Practical Programming Novice - http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs
    * Strong Curves - http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
    * Stronglifts - http://stronglifts.com/
  • ltdavisno1
    ltdavisno1 Posts: 10 Member
    Thanks a lot I will have a look now
  • King_Spicy
    King_Spicy Posts: 821 Member
    If thats him in his profile pic, he already looks pretty darn hunky. I'd say he doesn't need a beginner program if he has only been off the weights for 7 weeks.
  • jemhh
    jemhh Posts: 14,261 Member
    xSPICYx wrote: »
    If thats him in his profile pic, he already looks pretty darn hunky. I'd say he doesn't need a beginner program if he has only been off the weights for 7 weeks.

    Not sure who you're talking to but there are several programs on the list above that are for non-beginners.
  • kuftae
    kuftae Posts: 299 Member
    I like push/ pull/ legs routines. These types of routines allow you a beginner/ intermediate a good split between developing strength and hypertrophy. So basically, you'll get jak n tan as well as strong-- though not as strong as you'd get doing strong lifts or not as jak'd as you'd get doing a brosplit.

    Copy and pasted an average ppl routine below.


    PULL

    Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on)

    3x8-12 Pulldowns OR Pullups OR chinups

    3x8-12 seated cable rows OR chest supported rows

    5x15-20 face pulls

    4x8-12 hammer curls

    4x8-12 dumbbell curls

    PUSH

    4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the same fashion as the rows and deadlifts)

    3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here)

    3x8-12 incline dumbbell press

    3x8-12 triceps pushdowns SS 3x15-20 lateral raises

    3x8-12 overhead triceps extensions SS 3x15-20 lateral raises

    LEGS

    2x5, 1x5+ squat

    3x8-12 Romanian Deadlift

    3x8-12 leg press

    3x8-12 leg curls

    5x8-12 calf raises
  • jemhh
    jemhh Posts: 14,261 Member
    kuftae wrote: »
    I like push/ pull/ legs routines. These types of routines allow you a beginner/ intermediate a good split between developing strength and hypertrophy. So basically, you'll get jak n tan as well as strong-- though not as strong as you'd get doing strong lifts or not as jak'd as you'd get doing a brosplit.

    Copy and pasted an average ppl routine below.


    PULL

    Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on)

    3x8-12 Pulldowns OR Pullups OR chinups

    3x8-12 seated cable rows OR chest supported rows

    5x15-20 face pulls

    4x8-12 hammer curls

    4x8-12 dumbbell curls

    PUSH

    4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the same fashion as the rows and deadlifts)

    3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here)

    3x8-12 incline dumbbell press

    3x8-12 triceps pushdowns SS 3x15-20 lateral raises

    3x8-12 overhead triceps extensions SS 3x15-20 lateral raises

    LEGS

    2x5, 1x5+ squat

    3x8-12 Romanian Deadlift

    3x8-12 leg press

    3x8-12 leg curls

    5x8-12 calf raises

    Thank you for posting this. I read people say that they do PPL routines all the time but I've never found a named routine/program online. By that I mean, I don't ever see anybody say "I run XYZ's PPL" the way you see "I run Wendler 531" or "I do Strong Curves."
  • DanSTL82
    DanSTL82 Posts: 156 Member
    Stronglifts 5x5. There's an app for it.
  • cgvet37
    cgvet37 Posts: 1,189 Member
    Chest/Triceps

    Flat bench 4x10
    Incline dumbbell press 4x10
    High cable fly 4x10
    Box push-ups 4x10

    Skull crusher 4x10
    V-rope pull down 4x10
    Underhand cable tricep extension 4x10
    Seated dips 4x10

    Back/Biceps

    Lat pull down 4x10
    Cable row 4x10
    Pull-ups 4x10 (assisted, if you have access to a machine) if not T-bar rows
    Back extension 4x10

    Dumbbell/barbell curl 4x10
    Hammer curl 4x10
    Close grip pull down 4x10
    Cable concentration curl 4x10

    Shoulders/Legs

    Squats/Leg press 4x10
    Leg curl 4x10
    Leg extension 4x10
    Hip abducter 4x10
    Box jump 4x10

    Military press 4x10
    Side lateral raise (dumbbell or cable) 4x10
    Underhand front lateral raise 4x10
    Cable cross over/bent over lateral raise 4x10
  • ltdavisno1
    ltdavisno1 Posts: 10 Member
    Cheers that really helpful

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