[quote]remlap wrote:
Ok that works for me man. So basically just keep it simple? Pull-ups, dips, bench, rows, deadlifts, squats, etc?
What kind of rep/set pattern should I follow?
And if I’m doing pulls one day, pushes the other, and then lower stuff for the third, what can I do on the last day? Could that be used as like a “maitinence” day to do more like, curls, extensions, etc? Less compound movements?[/quote]
I was thinking more like…
Tues: Upper
Wed: Lower
Thurs: Upper
Friday: Lower
So, keep it simple. Build your routine around big, basic movements. Just change up setxrep schemes.
So, and upper day would include a horizontal press (bench), vertical press(Overhead press), horizontal and vertical pull (row and chin), then some arm crap if you want, or just assign 15 minutes of free time at the end to do whatever you want (beach muscles).
Lower would include a main lift (ala squat variations), then a posterior chain movement (deadlift variation), and a single leg movement and abs. Again, you could put 15 minutes of free time at the end to do whatever (calves, etc.).
Use different movements on each day.
One day “heavy” one day “light.” So you could do something like 3x5 for your heavy days–lower and upper. Then a higher volume day on the other days. So, something like 3-4x10-12. Just pick something and stick with it for a while. When it quits working, change your movements and set/rep schemes.
The other option would be something like this:
Tues: Upper–vertical push, horizontal pull
–Do a heavy OH movement, then some delt crap (raises, etc). Follow with a heavy row variation then a less demanding upper back movement (face pulls, or example)
Wed: Lower–Squat emphasis
–well, there you go. Do a heavy squat movement, then posterior chain movement, then single leg quad emphasis mvt (step ups, reverse lunge, anything really). Abs.
Thurs: Upper–Horizontal Push, vertical pull
–Heavy Bench, supplementary pressing movement (optional), heavy chin and supplemental upper back exercise. Arms. Whatever.
Fri: Lower–Deadlift emphasis
–heavy dead movement. single leg stuff. Maybe some lighter squats. “core” (could include low back raises and abs)
There’s tons of possibilities. The biggest thing is that you pick one, and get to it. There’s more than likely tons of programs on here or else where too. You could give west side for skinny bastards a try, but I wouldn’t want to do that four days in a row.
Good luck!
