T Nation

Workout Plan Help


#1

Hi all, I am wanting some help with designing a workout that is in the format of:
back/biceps
chest/triceps
legs, shoulders, abs

I was wondering if anyone might be willing to look at what I have come up with and give me any tips as to if it covers all muscle groups I should be hitting?

Day 1:

Bench 5x5

push press 4x8
tricep extension 4x8

incline bench 4x8
dips 4x8

plank 3x45 sec.
jump squats 3x45 sec.

Day 2:

Good mornings 4x8

plank row 4x8/side
pull-ups 4x8

wide grip seated row 4x8
ez bar curls (wide/narrow) 4x8/grip

iso. pallof press 3x8/side
roman chairs 3x8

Day 3:

Deadlift 5x5

walking lunges 4x8/side
bent over DB lat. raise 4x8

RDL 4x8
SA DB OH press 4x8

Hanging leg raise 3x8
barbell russian twist 3x8/side

rower 4x500m sprint


#2

No

What you do is use the search function and use a program by someone that is way more educated then you in the matter. Also, a program that will follow your goals.

You use said program for at least 3 months and learn. No, you are not allowed to make any changes.


#3

I think you’re spending too much time on your upper body. I also think you should do “dips” first on the chest day because you have to keep your body stable and it is a very tiring exercise, and some argue better for building your chest than the bench press.


#4

Okay, thanks guys. I just don’t even know where to start when it comes to searching for programs. I have been lifting for a while now, but am bored with my previous program. I’ll keep searching.


#5

I asked a somewhat similar question a few days ago and a lot of people pointed me towards 5/3/1. It’s a program or set of them designed by Jim Wendler, there’s an e-book that’s definitely worth reading, I read it in a day.
What are your training goals?


#6

you say you want a routine that follows a push/pull/legs format, and then propose a full body routine.

Rather strange, to say the least.


#7

Do this instead


#8

Thanks! I’ll check it out.

My goals are to be leaner, stronger, and keep endurance. Previously I was doing this routine:

Day 1:
dead lift 5x5

walking lunge 4x8
renegade row 4x8

pull through 3x10
DB bench 3x8

Day 2:
front squat 5x5

SL hip thruster 4x12/side
SA DB press 4x8/side

hamstring curl 3x8/side
supine lat pull down 3x8

facepulls 3x12

Day 3:
Bulgarian split squat 4x8/side
seated row 4x8

RDL 3x8
DB bench 3x8

standing cable lift 3x8/side
russian barbell twist 3x8/side

I just want something new but have enjoyed this type of pairings. I am quad dominant so was trying to active my glutes and hamstrings.


#9

It seems to be primarily strength focussed so I’d say it fits your goals, I’ve heard nothing but good things about it.
Good luck with whatever you do.