input on new lifting routine
jacksonpt
Posts: 10,413 Member
I've been lifting in my basement with your typical basement home gym (squat rack, bench, dumbells) off and on for a few years, but this is the first time I will have put together a *real* routine to use at the gym with *good* equipment.
I prefer to superset antagonistic exercises so I can move more quickly from exercise to exercise (I'm a cardio guy at heart, so keeping moving and keeping the HR up feels good and helps me get through the workout).
So here's what I've put together... would love any input you have.
flat barbell bench / barbell row - 5 reps, 3 sets
incline dumbbell bench / pull-up - 5 reps, 3 sets
incline dumbbell fly / dumbbell pull-over - 5 reps, 3 sets
barbell curl / dip - 5 reps, 3 sets
hammer curl / reverse grip pushdown - 5 reps, 3 sets
squats / deadlifts - 5 reps, 3 sets
leg extensions / leg curls - 5 reps, 3 sets
military press / rear delt raise - 5 reps, 3 sets
side lat raise / front lat raise - 5 reps, 3 sets
hanging leg raises / back extensions - 5 reps, 3 sets
I prefer to superset antagonistic exercises so I can move more quickly from exercise to exercise (I'm a cardio guy at heart, so keeping moving and keeping the HR up feels good and helps me get through the workout).
So here's what I've put together... would love any input you have.
flat barbell bench / barbell row - 5 reps, 3 sets
incline dumbbell bench / pull-up - 5 reps, 3 sets
incline dumbbell fly / dumbbell pull-over - 5 reps, 3 sets
barbell curl / dip - 5 reps, 3 sets
hammer curl / reverse grip pushdown - 5 reps, 3 sets
squats / deadlifts - 5 reps, 3 sets
leg extensions / leg curls - 5 reps, 3 sets
military press / rear delt raise - 5 reps, 3 sets
side lat raise / front lat raise - 5 reps, 3 sets
hanging leg raises / back extensions - 5 reps, 3 sets
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Replies
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I like it, finally a routine with squats and dead-lifts.
Personally i would change your incline dumbbell bench for a unilateral shoulder press (just an idea not totally necessary good to even out imbalances though.)
Then don't super set your squats and DL, these and big lifts and meant to have you wanting a 3-5 min break after a set. Also has to do with ATP resetting.0 -
Are you doing higher weight or lower weight? Since you're only doing 5 reps of each (even with 3 sets) I assume you're doing higher weight. Since you say you're a cardio guy, you may want to do lower weight with more reps to work on muscular endurance. Just a thought.
Also, make sure you are protecting your back and joints. These exercises tend to be very high stress on your body, so make sure you aren't over doing and use good form!0 -
I like it, finally a routine with squats and dead-lifts.
Personally i would change your incline dumbbell bench for a unilateral shoulder press (just an idea not totally necessary good to even out imbalances though.)
Then don't super set your squats and DL, these and big lifts and meant to have you wanting a 3-5 min break after a set. Also has to do with ATP resetting.
I tried to build the routine around the big compound movements... bench, squats, pull-ups, deads, and military press.
Good call on not supersetting squats and deads.0 -
Are you doing higher weight or lower weight? Since you're only doing 5 reps of each (even with 3 sets) I assume you're doing higher weight. Since you say you're a cardio guy, you may want to do lower weight with more reps to work on muscular endurance. Just a thought.
Also, make sure you are protecting your back and joints. These exercises tend to be very high stress on your body, so make sure you aren't over doing and use good form!
Definitely heavier weight... I try to use weights that make completion of 4th and 5th reps iffy. I'm trying to put on a little muscle, so I definitely want to stick to higher weights/fewer reps. If I string exercises together it helps keep my HR up which is better for me (feels better, keeps me from quitting, etc).
Yep, form is crucial... no worries there.0 -
Looks good but I don't know about super setting squats and dead's. I would suggest super setting the squats with leg curls and the Deads with leg extensions, you will get much more out or your dead lifts this way.
the 5 reps is better for strength gains, not mass building, although there may be some, but not as much as you could. If you are looking at mass you may want to up your reps to 8ish.0 -
flat barbell bench / barbell row - 5 reps, 3 sets incline dumbbell bench / pull-up - 5 reps, 3 sets incline dumbbell fly / dumbbell pull-over - 5 reps, 3 sets
Pull ups/ dip - 5 reps, 3 sets hammer curl / reverse grip pushdown - 5 reps, 3 sets
squats / deadlifts - 5 reps, 3 sets leg extensions / leg curls - 5 reps, 3 sets
military press / rear delt raise - 5 reps, 3 sets side lat raise / front lat raise - 5 reps, 3 sets
hanging leg raises / back extensions - 5 reps, 3 sets0 -
bumped0
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I have found a couple great websites for information on this.. try bodybuilding.com and exrx.net0
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Thanks... definitely going to make that change.Looks good but I don't know about super setting squats and dead's. I would suggest super setting the squats with leg curls and the Deads with leg extensions, you will get much more out or your dead lifts this way.
Strength is my primary concern... if I get a little mass then great, but as a triathlete/endurance athlete my strength-to-weight is my focus.the 5 reps is better for strength gains, not mass building, although there may be some, but not as much as you could. If you are looking at mass you may want to up your reps to 8ish.0 -
how are you breaking this up through the week?0
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I'm not 100% familiar with supersetting but isn't it typically done with more reps than 3x5? I was under the impression that 5 rep range or less was usually done for a pure strength type of program.0
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first question what is you r main goal? the reason why I ask is you need your periodized program to reflect those goals. if you are a cardio guy at heart and want to keep your heart rate high, increase all your lifts to the 15-20 range x 3 sets, you should do the 5 reps when you are lifting extrmely heavy weights.
In a periodized approach you need to have a phase of Hypertrophy, strength, and metabolic. All with different philosophies.
If you have specific questions I would be happy to try to assist you.
keep it up!!!!!
Matt K0 -
I wasnt planning to... was going to do this routine 3 days a week, generally Mon/Wed/Fri, with cardio on Tues/Thurs/Weekends.how are you breaking this up through the week?0 -
I wasnt planning to... was going to do this routine 3 days a week, generally Mon/Wed/Fri, with cardio on Tues/Thurs/Weekends.how are you breaking this up through the week?
way too much volume imo if you're planning on lifting heavy enough to do 5 rep sets.
if you're going that heavy your body should be taxed after your deadlifts and squats. personally there's no way i'd have the energy to do the rest of that super setting at a 5 rep set weight.0 -
I wasnt planning to... was going to do this routine 3 days a week, generally Mon/Wed/Fri, with cardio on Tues/Thurs/Weekends.how are you breaking this up through the week?
You may want to break it up into 2 days and still lift 3 days/week and just go week one M,W,F go workout A, Workout B, Workout A, then the following week do M,W,F, workout B, workout A, Workout B, and repeat. This is similar to 5x5 strong lifts routine with a little more volume. Check out strong lifts 5x5 to see the breakdown to get an idea of setting it up like this if you choose to.0 -
I wasnt planning to... was going to do this routine 3 days a week, generally Mon/Wed/Fri, with cardio on Tues/Thurs/Weekends.how are you breaking this up through the week?
Woa all this in one day? no way. Especially if you are going heavy each time
I do something like this:
Monday: dead lifts and assisting muscles
Tuesday: bench and assisting muscle groups
Wednesday: Rest (light cardio)
Thursday: squats and assisting
Friday: Mostly bodyweight and this months weaknesses
Saturday: Rock climb or Dynamic Lifts and Vanity.
Sunday: Rest (light cardio)
I won't get into all the different lifts i do because we are here for your routine, but as you can see i separate upper/lower body by at least 2 days so i can have to time to repair.0 -
OK... I'll have to think about this a bit then. Maybe I just need to accept the fact, that as a relatively new lifter, full box 3x week just ain't gonna happen.
Thanks everyone for the advice.0 -
you can do a full body routine 3 times a week, but you will have to cut down on the volume.
something like 5 X 5 might be what you're after
http://www.vicjg.com/aspx/madcowint.aspx
you're obviously not a beginner but if you want to improve your strength you could look into '20 rep squats'
this is pretty old school but i liked it
http://www.bodybuilding.com/fun/irontamer5.htm0 -
The 5x5 is what all this is based on, or more accurately where I started in the fall. I, like the know-it-all I can be at times, decided that 3 exercise per workout wasn't enough, so I did at all 5 at each workout. Due to time, ok actually motivation, I changed it from 5 sets to 3.
I did that for a few months, worked on my form, increased weight, etc etc and got to where I wanted a workout that felt more complete... one that included more of the "complimentary" muscles.
That's where this workout came from.
Maybe I should go back to the 5x5 and just add a few exercises (hamstring curls, hammer curls, dips, hanging leg raises, back extensions).0 -
So what about something like this...
Flat bench / pull-up / something for my shoulders - 5 reps, 5 sets
Squat / hamstring curls / calf raises - 5x5
Deadlift / hanging leg raise - 5x5
Rows / military press / back extension - 5x5
Thoughts?0 -
So what about something like this...
Flat bench / pull-up / something for my shoulders - 5 reps, 5 sets
Squat / hamstring curls / calf raises - 5x5
Deadlift / hanging leg raise - 5x5
Rows / military press / back extension - 5x5
Thoughts?
you said you're going back to the gym right?
when you work out is it busy there? are you going to be able to get from the squat rack to the hamstring curl machine without any problems?
personally i wouldn't superset squats or deadlifts.
Squats
Deadlifts
Bench Press/Barbell Rows - you can just use the bar you're benching for your rows
Military Press/Hanging Leg Raise
Pullup/Dumbbell Stiff Leg Deadlifts (subbed for hamstring curls)
then finish off with your back extensions and maybe another ab exercise
just some thoughts...this is probably the most interesting thread i've read lately. alot better than "rate the person above you crap"0 -
Yeah i would agree with this. At times this may come off as hogging a certain area or bar, but who gives a duck (i give no ducks, they are mine to keep). Once i benched, then rowed, then cleaned, then OHP all with the same bar, at the bench press.
I like the DB Stiff Leg DL - Free weight, in this case, is better than a machine, especially for someone who is active like you.0 -
OK... so for the time being I've got back to the basic 5x5 with a few supplementary exercises added at the end if I have time/am motivated/need the extra work. No super setting to reduce risk of bad form/injury.
barbell flat bench - 5x5
pull-ups - 5x5
deads - 5x5
military press - 5x5
squats - 5x5
bent-over rows - 5x5
dumbbell incline bench - 5x5
leg curls - 5x5
hanging leg raises - 5x5
dips - 5x5
dumbbell lateral raise - 5x50 -
OK... so for the time being I've got back to the basic 5x5 with a few supplementary exercises added at the end if I have time/am motivated/need the extra work. No super setting to reduce risk of bad form/injury.
barbell flat bench - 5x5
pull-ups - 5x5
deads - 5x5
military press - 5x5
squats - 5x5
bent-over rows - 5x5
dumbbell incline bench - 5x5
leg curls - 5x5
hanging leg raises - 5x5
dips - 5x5
dumbbell lateral raise - 5x5
this is what i would do, but this is just me personally so take it for what it's worth. i'd split that workout into a push/pull
workout A
squats - 5x5
military press - 5x5
barbell flat bench - 5x5
dumbbell incline bench - 5x5
dips - 5x5
hanging leg raises - 5x5
workout B
pull-ups - 5x5
bent-over rows - 5x5
deads - 5x5
leg curls - 5x5
dumbbell lateral raise - 5x5
and then add in your other exercises as you see fit. you could do M/W/F so you're doing workout A twice one week and once the following week.0 -
bump. there's a lot of good info here.0
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this is what i would do, but this is just me personally so take it for what it's worth. i'd split that workout into a push/pull
workout A
squats - 5x5
military press - 5x5
barbell flat bench - 5x5
dumbbell incline bench - 5x5
dips - 5x5
hanging leg raises - 5x5
workout B
pull-ups - 5x5
bent-over rows - 5x5
deads - 5x5
leg curls - 5x5
dumbbell lateral raise - 5x5
and then add in your other exercises as you see fit. you could do M/W/F so you're doing workout A twice one week and once the following week.
Is that just a personal preference thing, or...? It's pretty common to break things up into push/pull routines, but if I can get through 5x5 of the major exericises (bench, pull-ups, deads, military press, squats, rows) is there a reason I should do them each workout? Then I'd add the other exercises (incline bench, leg curls, leg raises, dips, lat raises) as necessary.0 -
Is that just a personal preference thing, or...? It's pretty common to break things up into push/pull routines, but if I can get through 5x5 of the major exericises (bench, pull-ups, deads, military press, squats, rows) is there a reason I should do them each workout? Then I'd add the other exercises (incline bench, leg curls, leg raises, dips, lat raises) as necessary.
push/pull is a somewhat common way of splitting things up.
you want to lift 3 times a week?
i've done programs where i squatted 3 times a week, but i think doing squats, milt press, bench and deads 3 times a week for 5 sets each at a 5 rep weight is going to burn you out quickly and be counter productive. but we're all different. maybe it will work for you. i'm actually interested to see how something like that would go. i guess the only way to find out is to do it. give it a try for a 3-4 weeks and see how you feel.
right now i just started training for a sprint triathlon (gotta start somewhere right?) so i have split up my lifting into push/pull. i usually work in the 5-8 rep range with occasional 1-3 rep ranges for squats or deads.0 -
Is that just a personal preference thing, or...? It's pretty common to break things up into push/pull routines, but if I can get through 5x5 of the major exericises (bench, pull-ups, deads, military press, squats, rows) is there a reason I should do them each workout? Then I'd add the other exercises (incline bench, leg curls, leg raises, dips, lat raises) as necessary.
push/pull is a somewhat common way of splitting things up.
you want to lift 3 times a week?
i've done programs where i squatted 3 times a week, but i think doing squats, milt press, bench and deads 3 times a week for 5 sets each at a 5 rep weight is going to burn you out quickly and be counter productive. but we're all different. maybe it will work for you. i'm actually interested to see how something like that would go. i guess the only way to find out is to do it. give it a try for a 3-4 weeks and see how you feel.
right now i just started training for a sprint triathlon (gotta start somewhere right?) so i have split up my lifting into push/pull. i usually work in the 5-8 rep range with occasional 1-3 rep ranges for squats or deads.
OK, gotcha... now I see your reasoning. Makes sense, thanks.
Right now I'm not doing as much weight as I could with squats/deads because of form/injury concerns (i.e. my legs can squat more than my stabilizing muscles can support with good form) so I'm not really maxing out on those. I'm going to stick with the full body 3x a week and see how I do. If it ends up being too much then I'll divide it up into push/pull as suggested and go from there.0 -
Is that just a personal preference thing, or...? It's pretty common to break things up into push/pull routines, but if I can get through 5x5 of the major exericises (bench, pull-ups, deads, military press, squats, rows) is there a reason I should do them each workout? Then I'd add the other exercises (incline bench, leg curls, leg raises, dips, lat raises) as necessary.
I personally love push/pull especially as super sets, they work great for me and i can better connect the mind to muscle. There are SO many different options for you to use as well, and feels very functional. Like people who only bench get good at pushing the weight but can't pull it to save their lives.0 -
Is that just a personal preference thing, or...? It's pretty common to break things up into push/pull routines, but if I can get through 5x5 of the major exericises (bench, pull-ups, deads, military press, squats, rows) is there a reason I should do them each workout? Then I'd add the other exercises (incline bench, leg curls, leg raises, dips, lat raises) as necessary.
push/pull is a somewhat common way of splitting things up.
you want to lift 3 times a week?
i've done programs where i squatted 3 times a week, but i think doing squats, milt press, bench and deads 3 times a week for 5 sets each at a 5 rep weight is going to burn you out quickly and be counter productive. but we're all different. maybe it will work for you. i'm actually interested to see how something like that would go. i guess the only way to find out is to do it. give it a try for a 3-4 weeks and see how you feel.
right now i just started training for a sprint triathlon (gotta start somewhere right?) so i have split up my lifting into push/pull. i usually work in the 5-8 rep range with occasional 1-3 rep ranges for squats or deads.
OK, gotcha... now I see your reasoning. Makes sense, thanks.
Right now I'm not doing as much weight as I could with squats/deads because of form/injury concerns (i.e. my legs can squat more than my stabilizing muscles can support with good form) so I'm not really maxing out on those. I'm going to stick with the full body 3x a week and see how I do. If it ends up being too much then I'll divide it up into push/pull as suggested and go from there.
good luck. keep us posted on your progress.0
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