T Nation

Guidance on a Good Basic Routine

Hello all! I am looking for a good routine for 2-3 days a week. Basically, I work shifts which change every 2 weeks. I would like to have something where I can do squats, deadlifts and some dumbell work for chest. I cannot do flat benches,front pulldowns or chin ups anymore becuse of a shoulder problem.

I have always become confused about splitting upper and lower body, the different recovery periods for the muscle groups etc.

Any suggestions on rep schemes and exercise order would be greatly appreciated!! Thanks.

Brody – there are tons of great programs here in the articles section.

If you want to narrow it down, try starting w this thread:


There is a section in the first post there with the title “Hitting the Gym” w links to the following programs:

Bustin’ Ass 101

Total Body Training

Escalating Density Training

OVT: Optimized Volume Training

Fat to Fire

The Anti-Bodybuilding Hypertrophy Program

Program Design 101

Any one of those articles will give you some great ideas. Best of luck

Thank you!