#Workout routine review

18 messages · Page 1 of 1 (latest)

glossy tapir
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My goal is to build muscle and just be more functionally fit, and perhaps focus more on calisthenics, (not too fussed about mass, more so skills, being more 'athletic' etc)
Currently doing 3x upper and 2x lower (3x lower if the days allow). i had thought about trying to do a hybrid day with upper and lower, just not sure how to work around my days, etc.

Lower (Monday, Thursday, Saturday)

Deadlift - 67.5kg 3 x 10
Squats - 65kg 3 x 10-12

I will occasionally swap squats for leg press, and sometimes hamstring curl for RDLs, so things arent as stale.
If RDL - 50kg 3 x 10-12
If leg press - 3 x 10-12 185kg

Core exercises to fill whilst resting between leg sets 3 x 12-14

Quads - 3 x 12-14 55kg
Hams - 3 x 12 52.5kg

At the end I will do some core exercises, and finish with lunges or bulgarians splits, 10kg each hand, 3x10-12

Upper (Tuesday, Friday, Sunday if day is free)

Cardio beforehand, 5-6k on the treadmill, i used to do it after but gym has seen a lot of activity later in the session and sometimes its hard to get on a treadmill.

Bodyweight pull ups 3 sets of what i can manage. First 8 at the moment, 6 second, 5-6 third, i have plateau'd here i feel.

Dumbell shoulder press 3 x 10-12 17.5kg each side
Dumbell chest press 3 x 10-12 17.5kg each side

Lateral cable raises - 3 x 12 6kg
Tricep pulldown - 3 x 12 36kg
Bicep curls - 3 x 12 31kg

I do bodyweight dips, 3x6 at the moment, progressing these by 1 rep each week

Towards the end I will do scap ups, 3 x 10, i will try to hold at the top.
pull up negatives, usually 3 x, trying to slowly retract over 10-15 seconds
dead hangs, 3 x 25-30 seconds.

and before cooling down/stretching, will do press ups with whatever is left and finish

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@obtuse python was meant to post yesterday but got distracted, hopefully it looks a bit clearer now!

obtuse python
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Hello!

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I'll get to this soon @glossy tapir

glossy tapir
obtuse python
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So, quick points

More muscle 👉 stronger / "fitter" / and more athletic
It's not an OR thing

As for your lower days.

  1. Not sure I understood what exercises you do per day. Anyways, doing squats and then RDL seems good. Or deadlift and then leg press seems good. You could alternate between these two options. Perhaps 3 sets each. I'd go a bit heavier on the first exercise. Consider 4-7 or 5-8 or 6-8 range as opposed to 10-12. Feel free to do 10-12 or 8-12 or whatever you prefer on the second movement. Perhaps a total of 5-8 sets for lower body per session. I'm assuming you'll do this 2-3 a week. Aim for like sub 20 lower body sets per week, and do the sets more intensely. Easier to do if you're noot doing 36 weekly lower body sets as I think you were?

And by intense I don't mean necessarily to failure. Perhaps 2-3 reps shy on the first movement and perhaps 1 on the second one (perhaps 2 on rdl especially as you get used to the movement)

Feel free to do 3 sets of core at the end (also assuming 3x a week) and focus on progressively overloading these just as you'd do with any other movement

As for upper body, also aim for 10-20 weekly sets for the different muscle groups (grouping them into pull and push). The sprinkle some arms and side delts

You could do something like this 3x a week:
3 sets of pullups
3 sets of your preferred push
2 sets of a row variation
2 sets of another push movement

You could even alternate order (one day focusing your primary 3 sets on a vertical push and then 2 sets of a horizontal one and then vice versa)

As for pullups, consider not going to absolute failure and on your first set and allowing some energy in the tank for the following sets (8/6/5 =19 and 7/7/6 =20 and perhaps 7/7/7=21. the latter might help you practice the movement a tiny bit more). You could also pass more pulling volume towards this and do 4 pullup and 1 row set on two of day three days, for instance.

... Cont

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... Cont

You could also experiment with a few meow or few less weekly sets to see hope you can recover. If you're able to add a tiny bit of weight or a rep often you're probably recovering ok.

I'd skip some junk stuff like the scap pulls and pull up negatives unless you're doing the for a very specific purpose.

Also regarding scapular retraction during pullups. Don't.

Deadhangs are fine if you want to add grip work

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Feel free to restructure a bit and ask for feedback again

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@glossy tapir

glossy tapir
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Ill probably have some questions, when you mean rows, do you mean australian rows on the bar, or upright, etc? Or as long as it is some kind of row variation

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And yeah, i was probably doing 12 if now more sets per leg session, 3x a week, which is definitely a lot looking at it

obtuse python
glossy tapir
# obtuse python Any row

Thanks man, been seeing some progress since altering, did 9/7/6 pull ups today, so an increase from 7/6/6

question about planning, could i do it where i would do deadlifts/leg press one day, followed by squats/rdl the next and just cycle one after another?

Same with upper, can i do say pull ups,
dips,
row such as australians,
then press ups,

then do pull ups, chest press, upright rows and shoulder press, and alternate days?

Sorry the formatting of that is awful im just getting it out before i forget

obtuse python
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Upright rows aren't really rows despite the name

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Sure you can alternate some or all exercises every session. I'd keep it to two different days so you still every exercise either once or twice a week, alternating

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Assuming this is 3x FB, iirc

glossy tapir