Have been reading over a lot of the articles written over the years, particularly some of the stickies, and have attempted to draw up a training routine following some of the general guidelines and recommendations. The routine will be based mostly around functional hypertrophy (6-8 reps per set) with some structural hypertrophy (8-12 reps per set) for the few isolation-based exercises I’ve included. A 4-day set-up (Mon, Tues, Thurs, Fri) by way of an Upper/Lower Split, all with the intention of adding strength and size.
Monday; (Lower, Quad-Dominant)
Front Squats 3/4, x 6-8
Goblet Squats 3/4, x 6-8
Leg Press 3/4, x 6-8
Single-Leg Ext. 3, x 8-12
Standing Calf-Raise 3, x 8-12
Tuesday; (Upper, Horizontal Push/Pull)
Bench Press 3/4, x 6-8
Barbell Row 3/4, x 6-8
Incline Dumbbell Press 3/4, x 6-8
Dumbbell Row 3, x 8-12
EZ-Bar Curl 3, x 8-12
Thursday; (Lower, Hip-Dominant)
Deadlifts 3/4, x 6-8
Dumbbell SLDL 3/4, x 6-8
Leg Curls 3, x 8-12
Weighted Bridges 3, x 8-12
Seated Calf Raises 3, x 8-12
Friday; (Upper, Vertical Push/Pull)
Military Press 3/4, x 6-8
Chin-Ups 3/4, x 6-8
Dips 3/4, x 6-8
Lateral Raises 3, x 8-12
Cable Pressdowns 3, x 8-12
Have tried to balance out everything, and give it some sort of decent structure. Core work will be done on off-days. Have I made any ridiculous omissions or put anything together which just doesn’t gel? Rip it apart if needs be- just looking for some feedback.