Let me preface that I have been lifting for roughly 3 years, however, I have never followed a structured routine. With that said, after being forced to take 8 months off as the result of a jiujitsu injury, I finally realized the importance of a consistent routine, clean diet, and proper supplementation.
With out any further ado, here is my routine:
Monday: 3 hours morning Jiujitsu / PM Chest
4x10 Flat Dumbbell Bench
4x10 Inclined Dumbbell Flies
4x10 Weighted Dips
4x10 Front Squats
4x10 Weighted Pull-ups
4x10 Closed grip rows
4x10 Overhead wide grip pull downs
4x10 Dead Lifts
(I do 30 push-ups after each set of back)
Wednesday: 3 hours morning Jiujitsu / PM Shoulders
4x10 Shoulder press
4x10 Upright rows
Friday: 3 hours morning Jiujitsu / PM Legs
4x10 Leg Press
4x10 Dead Lifts
Saturday: 3 hours morning Jiujitsu
Diet wise, I am getting about 175-190g of protein a day, eating every 3-4 hours. The only carbs I am taking in are from fruits, and veg, but I try to keep these limited to just before, and directly after training.
If you have any suggestions please let me know.
Where do I start?
Why ten reps for every exercise? How about lower reps and higher weight for the main compound movements, low-mid range reps for the extra compounds, and high reps for the isolation exercises.
Not sure why you have 4 sets of front squats on chest day. Front squats can be very taxing on the back, so doing them the workout before back day seems counterproductive.
Dead lift should be the first exercise on back day. You do NOT want to be pre-fatigued for dead lift. Once again raise the weight reduce reps and increase intensity. Why the push-ups between back exercises? All this is doing is reducing your recovery between set. If you want to increase intensity LIFT HEAVIER WEIGHTS.
Aside from working your traps; power cleans are NOT a shoulder exercise. Additionally the rep range for the cleans is just stupid.
Dead lift twice a week, you’re kidding right? What do you dead lift, a broomstick? Seriously, if you are doing these with any sort of intensity at all then once a week is more than sufficient.
Your “program” is terrible. Do cookie cutter program like starting strength or madcow. Or get someone who knows anything about lifting to write a generic push/pull for you.