Need a split, tired of SS

[JJackson2010]

I've tried Starting Strength and I don't like it... I want some sort of split to work out every day (or at least 5 days a week). Problem is I have no dumbbells. Suggestions would be highly appreciated.

[aec32094]

how long have you been doing ss?

[rudy2011]

I did SS for like a 2months or so.. Then I made up a simple 4day split. it used the compound exercises and I just put in some exercises that worked arms and calves... and a few others.

And I dont really used dumbbells, only for bicep curls and flies.

[Icons93]

a gym would be a good start , personaly you should only stop SS if you have plateaued with it but meh go to the supersite > training and theres loads there .

[jbman2]

Are you looking for a split that is focused more on powerlifting and strength or bodybuilding?

[JJackson2010]

how long have you been doing ss?

Going on two months. I just don't like SS and would like to start a more complex routine.

Are you looking for a split that is focused more on powerlifting and strength or bodybuilding?

Bodybuilding.

a gym would be a good start , personaly you should only stop SS if you have plateaued with it but meh go to the supersite > training and theres loads there .

Phuck that, bought weights and getting a squat rack. I don't need to waste my gas driving to the gym just to pay them $30/mo when I got my weights for $150.

[7399martyn]

What are your current lifts Jackson?

[JJackson2010]

Bench: 140
Squat: 60-80, no squat rack so I have to clean the weight to do a front squat
Dead: Around 100

[OverTrapped]

Bench: 140
Squat: 60-80, no squat rack so I have to clean the weight to do a front squat
Dead: Around 100

in kg?

[Ethzz]

Try this out for a bit, see how it goes for you



Routine A.

Squats 5x5
Incline Dumbbell Press 5x8
Bench Press 5x5
Shoulder Press 5x5
Close Grip Bench 3x8
Dips 3x8

you can add maybe some flies or 1 more isolation for tricep/shoulder in there if you desire


Routine B.
Deadlifts 5x5
Rows 5x5 ( one arm dumbbell, or barbell, or tbar ..switch it up)
Shrugs 3x8 ( db or bb, switch it up )
Pull Ups 5x8
BB Curl 3x8

you can maybe add some more bicep work isolation in there,


Routine C.
Front Squats 5x5
Bench Press 8x5
Shoulder Press 5x5
Leg extension 3x10-15
Leg Curl/hamstring curl 3x10-15
Lunges 3x10-15

this is more than enough work, but if you have something lagging behind , you can add it in here probably (tris,legs,shoulders)




The split should be as follows:


Routine A
Routine B
break
Routine A
Routine B
Routine C
break

[JJackson2010]

Try this out for a bit, see how it goes for you



Routine A.

Squats 5x5
Incline Dumbbell Press 5x8
Bench Press 5x5
Shoulder Press 5x5
Close Grip Bench 3x8
Dips 3x8

you can add maybe some flies or 1 more isolation for tricep/shoulder in there if you desire


Routine B.
Deadlifts 5x5
Rows 5x5 ( one arm dumbbell, or barbell, or tbar ..switch it up)
Shrugs 3x8 ( db or bb, switch it up )
Pull Ups 5x8
BB Curl 3x8

you can maybe add some more bicep work isolation in there,


Routine C.
Front Squats 5x5
Bench Press 8x5
Shoulder Press 5x5
Leg extension 3x10-15
Leg Curl/hamstring curl 3x10-15
Lunges 3x10-15

this is more than enough work, but if you have something lagging behind , you can add it in here probably (tris,legs,shoulders)




The split should be as follows:


Routine A
Routine B
break
Routine A
Routine B
Routine C
break

No dumbbells.

[elohelbrah]

Bench: 140
Squat: 60-80, no squat rack so I have to clean the weight to do a front squat
Dead: Around 100

If those lifts are in pounds.. I would really suggest you stay on SS, or another strength routine to get your lifts up.

If you MUST do a split, I would really recommend an upper/lower.. you can make just as much strength gains on an upper/lower as you can on SS.

Upper:

Bench press 3x5
Military press 3x5
Rows 3x5
Curls 2x12
Dead lift 1x5

Lower:

Squat 3x5
Leg extension 3x8
Leg curl 3x8
Calf raises 3x20 (I like doing high reps for calves)

If you MUST do a 5 day split, even though I would advise against it considering your current lifts, then do something like this:

Chest
Back
Shoulders
Legs
Arms

Around 3-4 exercises per muscle group, maybe a bit more for legs / back, and a bit less for arms.

[JJackson2010]

Just gonna do upper and lower day on and day off. Thanks

[EpyonCustom]

If those lifts are in pounds.. I would really suggest you stay on SS, or another strength routine to get your lifts up.

If you MUST do a split, I would really recommend an upper/lower.. you can make just as much strength gains on an upper/lower as you can on SS.

Upper:

Bench press 3x5
Military press 3x5
Rows 3x5
Curls 2x12
Dead lift 1x5

Lower:

Squat 3x5
Leg extension 3x8
Leg curl 3x8
Calf raises 3x20 (I like doing high reps for calves)

If you MUST do a 5 day split, even though I would advise against it considering your current lifts, then do something like this:

Chest
Back
Shoulders
Legs
Arms

Around 3-4 exercises per muscle group, maybe a bit more for legs / back, and a bit less for arms.

Jeez...Upper day seems much harder than Lower day. You have four core lifts in Upper, with one core lift in Lower. Is that normal for something like this?

[elohelbrah]

Jeez...Upper day seems much harder than Lower day. You have four core lifts in Upper, with one core lift in Lower. Is that normal for something like this?

I guess you could move dead lift to lower day if you wanted to, it would even it out kind of.. 3-2

[FLChamp]

Whether in kilos or pounds, those lifts are horrendously low. I strongly suggest that you get stronger and don't half-ass your training. Which is what you did, if your bench is clearly higher than your deadlift.