Home workout / modified F5 U/L

Dears,

After doing the F5 U/L for a few monthes at my local gym I decided to create a home workout with the few accessories I have (a bench, a bar, some plates, DBs and a pull up bar) at my garage.

Heres my program, I follow the same double linear progression as F5 U/L which is +1 rep next week and +2.5/5kg the week after by going back to the default set number.

UPPER 1
-Flat Bench 3x5 (Power, high weight)
-Incline DB bench 3x8
-Bent over Rows 3x8
-Pullovers 3x10
-Pull ups 3x8
-DB triceps overhead 3x10
-Alternate incline DB curls 3x10

LOWER1 (until I buy a squat rack next month to do front and back squats)
-Goblin squats 3x8
-Lunges 3x8
-RDL 3x18
-Calves 3x20
-Abs

UPPER 2
-Flat Bench 3x8 (hyper medium weight)
-Incline flies 3x8
-DB rows 3x8
-Pull ups 3x8
-Reverse flies 3x12
-Close grip bench 3x10
-Ez bar curls 3x10

Lower 2
-Bulgarian split squats 3x8
-RDL 3x8
-Calves 3x20
-Abs

What can I improve here ? I sadly cannot do OHP yet without a squat rack.

Cheers,

You can do OHP by cleaning the bar first, I actually prefer to do it that way. The whole move feels stronger IMO.

[QUOTE=BeginnerGainz;1628144283]You can do OHP by cleaning the bar first, I actually prefer to do it that way. The whole move feels stronger IMO.[/QUOTE]

Good idea but the roof of my garage is only 10cm above my head so my only option would be to do seated OHP once i got a rack. I cannot use the bench rack because i dont have enough space behind it to put the second bench.

[QUOTE=pepsicola123;1628144503]Good idea but the roof of my garage is only 10cm above my head so my only option would be to do seated OHP once i got a rack. I cannot use the bench rack because i dont have enough space behind it to put the second bench.[/QUOTE]

Can you sit on the floor and reach the bench rack?

Both kneeling press and z press are good

[QUOTE=pepsicola123;1628141703]
-Goblin squats 3x8[/QUOTE]

Do you wear a costume for these? :)

[QUOTE=WolfRose7;1628147803]Can you sit on the floor and reach the bench rack?

Both kneeling press and z press are good[/QUOTE]

This too

[QUOTE=pepsicola123;1628144503]Good idea but the roof of my garage is only 10cm above my head so my only option would be to do seated OHP once i got a rack. I cannot use the bench rack because i dont have enough space behind it to put the second bench.[/QUOTE]

Or OHP outside

Okay I found a way to do seated OHP on my bench. It doesnt feel perfectly confortable but it's alright, I should be able to progressivly overload.

So to be crystal clear I should do that instead of the second flat bench on upper ya ?

Also Should I add some sort of delt exercise on Upper 1 like laterals ? Especially when I'm already doing standing rear delt flies on upper 2 so it can balance out.

up :o