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Look for a Plan


Hi Guys,

I've been reading all over the place and can't find a BB routine that doesn't involve 10 different exercises a session on 10 different machines.


Male, 6 foot 1.

about 93kg

20% body fat.

I have a Basic squat rack that has a cable machine attached for lat pull downs and one from the floor as well. I only have a barbel no dumbbells and work out at home.

I have had a run with Stronglifts 5 x 5 and that went well. For those not familliar with this program its a 3 day a week workout with Squats each and everytime and the other compound movements. I have put on a bit of muscle and definitely increased my strength. I was squating about 90kgâ??s for a few reps deadlifting about 130kg for reps and benching about 70kgâ??s with this program.

I wanted to start adding more muscle so I devised a plan around the equipment I had and mainly compound movements.

Here is what I came up with: 4 x 12 sets and reps 3 day split ( I have posted examples of my best reps and sets before stopping this routine


Bent Over Row 57.5kg 3 x 12, 1 x 8
Lat Pull Downs 40kg 1 x 12, 1 x 9, 2 x 8
Lat Pull Downs 35kg 4 x 12
Curls 7.5kg 1 x 12, 1 x 7, 1 x 6, 1 x 4 (Dont laugh ive never trained them! :D)

Legs: ( I eventually dropped the good mornings it felt like too much on my hamstrings after sqauts and deadlifts. Also 4 x 12 deadlifts left me with a swollen knee I think due to form break down. So after a week or so I started doing an amount I felt safe with)

Squat 57.5kg 1 x 10, 1 x 8, 1 x 5,1 x 7
Deadlift 62.5kg 1 x 12, 1 x 9
Good Mornings 32.5kg 4 x 12 ( Cramping Hamstrings extremely sore for the next few days)
Calf Raises 87.5kg 1 x 12, 1 x 8, 1 x 10


Flat BP 57.5kg 3 x 12, 1 x 5
Incline BP 30° 42.5kg 2 x 9, 1 x 10, 1 x 8
OHP 32.5kg 1 x 12, 1 x 9, 1 x 9, 1 x 5
Tricep Pull Downs 17.5kg 1 x 6, 1 x 1! 1 x 0

So my questions are:
1. Can anyone recommend a good plan based on the main compound movements and some cable work for beginners (as you can see by my stats I'm a beginner)

  1. OR is the routine outlined above a good place to start and or is the volume too low and the weight too high? Advice on altering the plan maybe?

  2. Should I be doing squats, deadlifts and goodmornings all on one leg day?

Any other advise or input is greatly appreciated!



  1. 5/3/1, or search on here for 'do this routine not that dumb one' thread

  2. its ok. why ask if the weight is too high or low? start at the right one, and increase - its called progress. do pullups and chins

  3. you can, but its not really the optimum use of energy. altering squats/goodmornings with deads/front squats would be better


Then why don't you look a little harder? You want us to look for you?


Dan John's Mass Made Simple:
Use the third "bonus day" for biceps and triceps and isolation/extra work for back (straight arm pulldowns), shoulders (front/side plate raises), and legs (reverse lunge, Romanian deadlift, plate swing).

You're new enough that there's no point in getting away from heavier, lower rep work yet (like the program you listed above has you doing). Also, you're already carrying a good bit of bodyfat, so the complexes will be "cardio-ish" to help prevent even more added fat, as long as your eating is in line.

See above. Your current program is definitely inappropriate.

Is your knee 100% healthy? I see you started a thread about it almost three months ago.

You can do all three lifts in the same session, if your'e working them in different rep ranges (for example, squatting with moderate/high reps and deadlifting with low reps) but it takes building up to. Follow Mass Made Simple and this is resolved anyhow.



Thanks for the advice I have looked into 5/3/1 might have to grab the ebook.


If you want to look for me that's great thanks for the offer. I figured more experienced lifters wouldn't have to go looking they might no of a plan from experience.

I'm reading through this now thanks for your time in linking this for me! My knee is better I've had a break for a while but I truly think it was form breakdown knee buckling inwards.

Keep suggestions coming.




Just do as Chris suggested and move on with your life. He gave you exactly what you are looking for. Stop procrastinating.


CPT Colucci flyin up in here droppin dem knowledge BOMBS



Again any other suggestions are welcome.


Not tooting my own horn, but you pretty much have gotten other suggestions, reinforcing what's already been offered. You asked for something and got solid input that can be started ASAP. Waiting for "different" or "better" options is okay, as long as you're doing something while you wait. Otherwise you're just wasting time.

Holymac, you are a mad man. I wanna party with you, cowboy.


Agreed 100% I just don't appreciate negative input, He may aswell have read the post and moved on.

Again I really appreciate your efforts in writing this up for me.