T Nation

Help Please - Change Up My Routine


I hope this is the right place. I'm looking to change up my routine a little bit and need some advice and criticism.
Note- I can't get to the gym 3 days a week, so I just go whenever I get the chance. And I'm trying to do pyramid training.

This is what I have now. Or at least what I have been doing:
Upper body-Day 1
Flat bench-1x10, 1x8, 1x6, 1x4, 1x2
Incline-1x10, 1x8, 1x6, 1x4, 1x2
Curls- 1x10, 1x8, 1x6, 1x4, 1x2
Deadlift-1x10, 1x8, 1x6, 1x4, 1x2
Tricep extension-1x10, 1x8, 1x6, 1x4, 1x2
Shrugs-1x10, 1x8, 1x6, 1x4, 1x2
Bent rows-1x10, 1x8, 1x6, 1x4, 1x2
military press-1x10, 1x8, 1x6, 1x4, 1x2

Lower body-day 2
Back squat-1x10, 1x8, 1x6, 1x4, 1x2
Cleans-1x10, 1x8, 1x6, 1x4, 1x2
Deadlift-1x10, 1x8, 1x6, 1x4, 1x2
Reverse hypress-1x10, 1x8, 1x6, 1x4, 1x2
Glute work-1x10, 1x8, 1x6, 1x4, 1x2
Leg curl-1x10, 1x8, 1x6, 1x4, 1x2

I know this sucks. I was wondering if I should break it down more like arms, back, etc. Or if I need to change or just get rid of any exercises altogether. I hope this is enough information, if you need to know anything else just ask. Please don't bash me as I am relatively new at this just a few months experience.


Post more info on how often you can get the gym. You can only get to the gym less than 3 times a week?


I can usually get there about 2 times a week. I just have work an school. But after next week I should be able to get there three time s a week. And after june 13, I definitely will be as I'll be done with school.


According to your numbers (how much you lift), you can go with Starting Strength, and do each WO once a week: in this case, I'd do 5x5, instead of 3x5, so that increased volume take care of low frequence. As soon as you can train x3 a week, I'd go with the normal A/B rotation, 3x5 Starting Strength.

If you're an intermediate lifter, check this two routines:

http://www.T-Nation.com/free_online_article/sports_body_training_performance/the_shotgun_method (doing only the "shotgun days")

http://www.T-Nation.com/free_online_article/sports_body_training_performance/hepburn_solution_for_strength_and_power (the "A" program)

On the latter, you can increase frequency when your schedule allows you.


I was doing starting strength and then I kinda plateaued so I wanted to change it up.


well if you liked the program or your results, you could do the Texas Method or Bill Starr 5x5


since you only have two days, do an upper body lower body split


you could do bench, deadlift, and dips one day, then military, squat, and chins the other


Switch to rep or set progression: week one 3x5, week two 3x6, week three 4x6, week four add weight and start again (this is just an exemple). Be creative!