Just a bit of background at first, I’m 18 years old, started training at 15 with an old barbell and some bodyweight stuff, went to the gym for a few years before losing focus, before buying a power rack and moving on to a pretty basic 3x5 routine for gaining strength about 6 months ago.I recently tested my one rep max for all 3 big lifts (and standing overhead press)
Bench Press@105kgX1
Squat@150KgX1
deadlift@170KgX1
Overhead press@65kgx1
(all this done at 85kg bodyweight)
Recently, my gains have started to stall dramatically despite several deloads so I thought I’d move over to a 4 day Powerbuilding type split. As this is my first post any critique on my routine or indeed the thread itself is more than welcome.
Day 1-Upper body strength
Bench press 5x2
Overhead press 3x5(superset with weighted pullups 3x5)
Powercurls 3x6
Close grip bench press 3x6
Day 2- Lower body strength
Squat 5x3
Deadlift 5x3
Farmer’s walk 3x30 yards
Day 3-Upper body hypertrophy
Trap bar rack pulls 3x10
Incline bench press 3x10
Shoulder giant set ( plate front raise, lateral raise, face pulls) 3x10
Concentration curl 2x15
Tate press 2x15
Lower body hypertrophy
Front squat 3x10
Sliding leg curl 3x10
Bulgarian split squat 3x12
Single leg hip thrusts 3x12( each leg)
Ab work will be done on two of these days and consist of a hanging leg raise variation, a plank variation and a crunch variation, possibly with some Russian twists thrown in as well
My equipment is limited to dumbbells (Olympic handles), a barbell, a power rack, an adjustable bench, a trap bar, assorted plates and a few odd chains and bands
I will aim to be eating 150-180g of protein per day, with 200-250g of carbs and aim to consume 3000 calories, although more may be needed. My training days will be Monday, Tuesday,Thursday and Friday, with every 6th week being a deload or just basic bodyweight training to take strain of the joints and cns.