Quick question are these good exercise selections for OLAD program while training at home?
Mon - Bench Press (horizontal push)
Tues - Row (horizontal pull)
Wed - Squat & glute ham raises (leg & hip dom)
Thur - OHP (vertical push)
Fri - weighted pullup (Vertical pull)
Just curious, I’ll also be following the program sets and reps too
I’m guessing OLAD means one lift a day? What is the progression?
Seems fine, if that’s what will help you achieve your goals (which are?).
I think the only questions I’d ask is whether you need to add weight to the pullups. I mean, if you’re good at pullups (like 5x10 at bodyweight with strict technique is easy for you), sure, I can see why you’d need added weight.
You could also be a bit more fluid if (obviously only if the program allows, because otherwise you’re doing a different program) you cycled variations of those lifts every week.
Well it’s the one lift a day program, you’re training five days a week, and you have six exercises listed.
Other than that, sure, solid setup. You’d have to try very hard to screw up the OLAD plan.
Thankyou for letting me know the exercises are fine
Progression - increase weight after I hit my target reps so 8-12 in this case
Goal - to lose weight (diet focused) while concentrating on the basic lifts…