Day 1
Flat barbell bench 5x5
Dumbbell bench 5x5
Weighted dips 5x5
Squats 5x5
Leg press 5x5
Calf raises 5x5
15 minutes of cardio
Day 2
Seated single-arm dumbbell curls 5x5
Standing barbell curls 5x5
Standing dumbbell curls 5x5
Abs 5x5 and 5x20
Bent over barbell rows 5x5
Day 3
Shoulder press 5x5
Shrugs 5x5
Lateral raises 5x5
Leg curls 5x5
Deadlifts 5x5
Glute/hamstring extensions 5x5
Day 4
Inclined barbell bench 5x5
Inclined dumbbell bench 5x5
Weighted dips 5x5
Triceps extensions 5x5
Abs 5x5 and 5x20
15 minutes of cardio
Day 5
Weighted pull-ups 5x5
Lat pull-down 5x5
Seated row 5x5
Seated dumbbell curls 5x5
Standing barbell curls 5x5
Standing dumbbell curls 5x5
Off
Off
Every 4th week is the same routine deloaded
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Results 1 to 8 of 8
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11-23-2017, 02:25 PM #1Registered User
- Join Date: Nov 2017
- Age: 54
- Posts: 2
- Rep Power: 0
What do you think about my strength program?
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11-23-2017, 02:36 PM #2Former Fatboy
- Join Date: Jan 2016
- Location: Netherlands
- Posts: 1,134
- Rep Power: 5678
I'd honestly go for either coolcicada's PPL, Anything from Fierce 5 of The Viking's Barebones.
This setup is just not properly thought out.
Before you ask why, there's more volume for biceps (one of the smallest muscles) than for back (one of the biggest muscle groups)
No direct rear delt work, and it's a must.
And, with that, 5x5 on isolations? I wouldn't risk it.- Slow progress, is progress.
- Losing fat is a marathon, not a race.
- Take care of your body, you've only got one.
- Progressive overload + good form.
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11-23-2017, 02:44 PM #3Registered User
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52549
why is it all 5x5?
balance is terrible and volume is excessive.
Run a pro written program5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
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11-23-2017, 03:12 PM #4Registered User
- Join Date: Nov 2017
- Age: 54
- Posts: 2
- Rep Power: 0
Is 5x5 only not best for strength? I think I'll take your advice and go with another program.
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11-23-2017, 06:05 PM #5Registered User
- Join Date: Apr 2010
- Age: 52
- Posts: 11,144
- Rep Power: 20232
I quit reading at 5x5 Dumbbell curls.
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11-24-2017, 04:38 AM #6Bootless Errand
- Join Date: Feb 2008
- Location: United States
- Posts: 85,695
- Rep Power: 1682162
No Bueno, OP; doesn't look anything like any strength program currently recommended.Originally Posted by littlefatweeny
If you're a beginner (which I'm assuming you are, based on this post), look at Starting Strength or the 5/3/1 Beginner Program.No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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11-24-2017, 11:22 AM #7Registered User
- Join Date: Mar 2017
- Location: United States
- Age: 64
- Posts: 7,654
- Rep Power: 94267
Leg work almost non-existent.
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11-25-2017, 05:29 AM #8Team Monkey Arms
- Join Date: Jul 2017
- Age: 32
- Posts: 3,710
- Rep Power: 21140
What a mess. Get on a proper routine, don't write one yourself.
Current PRs: (S/B/D) 145kg / 100kg / 180kg // 2018 goal PRs: 160kg / 110kg / 190kg
log: https://forum.bodybuilding.com/showthread.php?t=174500821
Fat fake natty mansloot of the FMH crew
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