Stats:
135 pounds
5 feet 9 inches
18 years old
Lifts:
Bench- 122 lbs
Overhead- 91 lbs
Squat- 224 lbs
Deadlift- 245 lbs
I am trying to make a program that I can do in my home gym without too many barbell movements and not including deadlifts, back squats, bench press and barbel overhead presses, because of Paul Carter’s recommendations of these exercises not being optimal for mass.
I want to focus on progressive overload and also feeling the muscles working and not just lifting as much as possible.
I am trying to get the minimum effective dose using lower volume but high intensity.
Each exercise (except bicep, tricep and abs which will be 2 working sets) will be done with 3 working sets of 8-12 reps using a double progressive model and warm up where needed. The last set will go to just before form failure.
I’m asking for a little feedback on this routine and wondering if I should incorporate some intensity techniques such as rest pause, clusters or something like this to increase the intensity with low volume?
My training frequency will be according to my schedule and recovery. Most weeks I will be able to achieve 5 days of workouts but some times it will be 3, 4 or even 6 days.
I’m trying to feature 2 versions of each ppl day to cover a bit more ground.
Push 1
Incline Dumbbell Press or Dumbbell Press?
Machine Pec Deck
Shoulder exercise 1?
PJR Pullover or other tricep exersice?
Push 2
Shoulder exercise 1?
Shoulder exercise 2?
Machine Chest Press
PJR Pullover or other tricep exersice?
Pull 1
Upper back exercise 1 (Upper back pulldown or wide grip cable row or machine row?)
Upper back exercise 2 (Upper back pulldown or wide grip cable row or machine row?)
Lat exercise 1 (Lat pulldown or close grip cable row?)
Paul Carter’s style bicep 21s
Pull 2
Lat exercise 1 (Lat pulldown or close grip cable row or other Lat exercise?)
Lat exercise 2 (Lat pulldown or close grip cable row or other Lat exercise?)
Upper back exercise 1 (Upper back pulldown or wide grip cable row or machine row?)
Paul Carter’s style bicep 21s
Legs 1
Romanian Deadlift
Hamstring exercise 2?
Leg extension
Myotatic crunch (from 4 hour body, slow crunch on bosu ball)
Legs 2
Leg Press
Quad exercise 2?
Seated Leg Curl
Myotatic crunch
Which exercises do you suggest I fill in the missing ones with? And is there anything else you would change? Wherever there is a question mark is where I need help filling something in.
(@Chris_Colucci I wanted Paul Carter’s opinion on this also since i am using his principles in this workout, so I posted it both here and in his group, if there is a way to get Paul’s response without posting in his group, I’m open to it)