Feedback on my routine

[geforce660]

Hi, here's my routine.. I'm looking to make lean gains so I will be able to cut reasonably fast when the summer arrives The goal is to bulk lean and clean. I do not use any supplements whatsoever, other than the occasional whey shake.

Other information:
21 yo
189cm
79.2 kg
14.4 BF

Been lifting a while now, but everytime when I am making good progress, exams are coming up, so I limit my times at the gym or even don't go sometimes (during the exams and the study weeks before; college)


Monday - Chest Triceps

Barbell Bench Press 12-10-8-6-4
Barbell Incline Bench Press 3x8
Peck Deck 3x10
Around the world (dumbell) 3x8 (seperate 4x and combo 4x)

One Arm reversed Triceps Pushdown 3x10
EZ Bar Skullcrusher 3x8 (close with: Close grip benchpress)
Rope Triceps Pushdown 3x12

Abs

Tuesday - Back Biceps

Barbell Deadlift 3x8
Barbell BOR 3x10
Close Grip Front Lat Pulldown 3x8
Dorian Yates Rowing 3x10

Barbell Biceps Curl 4x10 (last set with first used weight to give that pump)
EZ Close Grip Barbell Curl 3x10
Hammer Curl (Rope - cable) 2x15

Wednesday - Legs Shoulders

Dumbell Arnold Press 3x8
Dumbell Lateral Raise (S1) 3x8
Dumbell Front Raise (S1) 3x6
Dumbell Shrugs (S2) 3x12
Barbell Shrugs behind the back (S2) 3x12
Upright Rowing (barbell) 3x8

Barbell Squat
Leg Press
Lying Leg Curls
Calf Raises (machine)

Abs

Thursday - Rest/Cardio

Friday - All Round Basic

Barbell Bench Press 3x5
Barbell Deadlift 3x5
Barbell Squat 3x5
Biceps Machine
Dumbell Biceps Curl
EZ Bar Skullcrusher
Tricep Extension
Military Press
Shrugs (front + back)

Weekend: rest/cardio

If you have any remarks, good or bad, please make them. If you could recommend me with another routine, suited for my goal, please present it to me. Thanks for your help!

My apologies for making some grammar mistakes, I live in Belgium and speak Dutch.

[Alcastive]

Very good workout routine similar to mine expect on Friday i repeat day 1 Chest + Back for me.

[CZMMA]

Day 1

Chest+Biceps

BB Flat
BB Incline
Low Incline Flye

BB Curl
Pinwheel Curl

Day 2
Legs

Squatz
Good Mornings/RDL
Leg Curl/GHR

Off

Day 3
Shoulders+Triceps
Military
Seated DB Press
Side Laterals

French Press/Close Grip BP
Extensions

Day 4
Back
Deadlift/BB Row
Lat Pulldown/Chinz
Cable Row/Hammer Row/DB Row
Rear Laterals/Face Pull

Reason: Maximize Recovery between Legs and Back day cuz these are the most taxing days (biggest mussel groups)
Work Abz on Day 1 and 3

[geforce660]

What is actually the best way to make gains? 3 day split with chest+tric,back+bic, shoulders + legs or a 5 day split so you can train 1 muscle a day? (except friday: bic tric)

[GinjaNinja85]

What is actually the best way to make gains? 3 day split with chest+tric,back+bic, shoulders + legs or a 5 day split so you can train 1 muscle a day? (except friday: bic tric)

Depends on your level. A 3x a week full body routine is best for most. That's why starting strength, all Pro's, 5x5 and others get recommended so often here.

[ShaneSwan]

^ yes; best way to make gains is to eat at a surplus, and select a program that will enable you to progress the **** out of the core lifts. This usually means fullbody 3x per week, or some variant of that (as mentioned in post above).

[geforce660]

Depends on your level. A 3x a week full body routine is best for most. That's why starting strength, all Pro's, 5x5 and others get recommended so often here.

What defines my level? I know how to perform all of my exercises correctly. Or does it have to do with how much kg I can take whilst correctly doing my exercises?

It's been a long time since I have done any full body workouts actually. I've been training for 2-3 years but I always have these breaks when the exams come up..

[CZMMA]

What defines my level? I know how to perform all of my exercises correctly. Or does it have to do with how much kg I can take whilst correctly doing my exercises?

It's been a long time since I have done any full body workouts actually. I've been training for 2-3 years but I always have these breaks when the exams come up..

Try my 4-day split.First exercise go very heavy maybe 5x5 or 3x5 or 3x6-8 and follow this up with some higher rep 8-12 pump work.
After 2-3 years u aint a beginner anymore.3x fullbody is not the best way to train if aesthetics is ur main goal.
Don`t belive those people who say u only need squatz n deadlifts,rows and benchpress.

[geforce660]

Try my 4-day split.First exercise go very heavy maybe 5x5 or 3x5 or 3x6-8 and follow this up with some higher rep 8-12 pump work.
After 2-3 years u aint a beginner anymore.3x fullbody is not the best way to train if aesthetics is ur main goal.
Don`t belive those people who say u only need squatz n deadlifts,rows and benchpress.

Will give it a go ;-) thanks! repped u!

[CZMMA]

Will give it a go ;-) thanks! repped u!

No problem bro thx

[GinjaNinja85]

No problem bro thx

How can you possibly know if someone isn't a beginner just because they've trained on and off for 2 years? It's got more to do with whether or not you can add weight from workout to workout on a solid program.

[geforce660]

How can you possibly know if someone isn't a beginner just because they've trained on and off for 2 years? It's got more to do with whether or not you can add weight from workout to workout on a solid program.

That I can do. I keep progressing, I'm just in search of my ideal routine, so I can progress in the best way possible. I placed this routine here to check if somebody had anything to add (I am not following this routine yet).

[GinjaNinja85]

That I can do. I keep progressing, I'm just in search of my ideal routine, so I can progress in the best way possible. I placed this routine here to check if somebody had anything to add (I am not following this routine yet).

If you CAN do that, then you are still at the novice stage of your development. I am also a novice, even though I've got quite a bit of gym experience. The way I see it, we have 2 choices...

1. We can design our own splits and ignore most of the advice found on these forums in the hope that our uneducated cobbled together program's MIGHT do the trick

or

2. We can put our faith in a program that's been well designed by trainers with decades of weightlifting experience, who understand the concepts of optimal frequency and balanced progressive weight training, and who can supply proof of many many people who have successfully lifted much more weight or gained much more size in a relatively short space of time. For me it's a no brainer!

Novice phase is when you can make workout to workout gains in the main lifts. (linear progress)

Intermediate phase is when you progress weekly or monthly with a workout of varying intensity. (periodization).

Advanced is when gains are a
slow and difficult but you can really make the most of splits although I know very little of this phase.

If you want a lean bulk, just eat slightly above maintenance, maybe 500 calories.

Hope that helps somewhat!

[geforce660]

2. We can put our faith in a program that's been well designed by trainers with decades of weightlifting experience, who understand the concepts of optimal frequency and balanced progressive weight training, and who can supply proof of many many people who have successfully lifted much more weight or gained much more size in a relatively short space of time. For me it's a no brainer!

You make a point there.

The downside to these existing routines is that they are created for that person. Not especially for me. Some routines do not have deadlift, some do not have barbell bench press.. Some exercises just have to be in a routine for me.

[ShaneSwan]

After 2-3 years u aint a beginner anymore.3x fullbody is not the best way to train if aesthetics is ur main goal.
Don`t belive those people who say u only need squatz n deadlifts,rows and benchpress.

^ bad advice, OP. What GinjaNinja said is on the money.

[dday39]

You make a point there.

The downside to these existing routines is that they are created for that person. Not especially for me. Some routines do not have deadlift, some do not have barbell bench press.. Some exercises just have to be in a routine for me.

I don't believe there is a single proven novice routine that doesn't include the squat, bench press and some variant of the deadlift

novice routines will work for all novice lifters, provided they put in the effort

[ShaneSwan]

You make a point there.

The downside to these existing routines is that they are created for that person. Not especially for me.

No, they are not created for one person, but they are cookie cutter programs created for the general populace. Why do you think you need a program "especially for you"? Do you have an injury or other medical condition?

Some routines do not have deadlift, some do not have barbell bench press.. Some exercises just have to be in a routine for me.

Im unaware of any reputable novice program that dosnt include deads and bench. What are the essential excercises for you?

[geforce660]

I don't believe there is a single proven novice routine that doesn't include the squat, bench press and some variant of the deadlift

novice routines will work for all novice lifters, provided they put in the effort

Yes, I believe there are such routines.. and I'm not talking about the result, I'm talking about which exercises are in the routine..

No, they are not created for one person, but they are cookie cutter programs created for the general populace. Why do you think you need a program "especially for you"? Do you have an injury or other medical condition?

Im unaware of any reputable novice program that dosnt include deads and bench. What are the essential excercises for you?

I do not have an injury or medical condition. The essential exercises are bench, squat, deadlift. Maybe I wasn't looking at a novice program?

[ShaneSwan]

I do not have an injury or medical condition. The essential exercises are bench, squat, deadlift. Maybe I wasn't looking at a novice program?

Perhaps. Keep in mind its 'good' to still be a novice; it dosnt mean you have no experience, it means you can progress (add weight to lifts) pretty much workout to workout without requiring intermediate/advanced training techniques in order to do so. Novice routines (reputable ones) are designed to specifically make the most of this capacity and help you drain such gains. Hence, why the good novice programs are some variation of fullbody 3x per week and use basic compounds (bench, squat, dead, press).

[STEELxBALLS]

Depends on your level. A 3x a week full body routine is best for most. That's why starting strength, all Pro's, 5x5 and others get recommended so often here.

This. I have experience with Starting Strength and it does wonders. An added bonus is, Starting Strength demands very little time in the gym compared to other workout programs.

[GinjaNinja85]

This. I have experience with Starting Strength and it does wonders. An added bonus is, Starting Strength demands very little time in the gym compared to other workout programs.

It's not for the faint hearted either!