I've gone rogue from weighted calisthenics. I got sick of weighted pistols squats being such a pain in the ass to do, I was like I need a barbell. I'm going to still keep the volume and split the same.
3 sets per exercise, 5-8 reps each, 0-1 RIR
Monday:
Upper A
Close grip bench
Weighted chin ups
Tuesday: rest
Wednesday:
Lower A
Squat
Romanian deadlift
Standing calf raise
Thursday: rest
Friday:
Upper B
Overhead press
Underhand pendlay row
Saturday:
Lower B
Squat
Leg curls
Standing calf raise
Sunday: rest
Any changes or additions that need to be made?
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02-11-2021, 04:58 AM #1
Joining a gym this Friday, my new routine
"The first human who hurled an insult instead of a stone was the founder of civilization." -Sigmund Freud
"Simplicity is the ultimate sophistication." -Leonardo da Vinci
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02-11-2021, 05:28 AM #2
Looks fine given your minimalist preferences, although you'll prob want to make some adjustments after a while based on results. Your leg development should benefit from the change to weights. I'd stay somewhere in 10-20 rep range for calf raises and you may want to add a few isos down the road (easier to do effectively in gym).
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02-11-2021, 05:56 AM #3
Ill be honest, i have not seen much luck "practicing" a lift once a week. Seems the min to get good at a fixed form is twice a week. You could however vary the weight/reps/sets. You could also try adding just 1 hard set to an alt day just to get in the 2x a week. So monday could be 3 sets of close grip, and friday 1 set. To reduce fatigue friday could be VERY heavy, like 3 reps.
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02-11-2021, 06:01 AM #4
With such little volume and exercises, splitting it as an U/L is pretty inefficient. I’d just combine the U/L days and do it as a FB (A/B) 3x/wk or every other day. As it stands, the volume wouldn’t be enough for most beyond novice. If you’re going the minimalist route, I’d rather have 2 hinges in there over a hinge and a leg curl. I think you’d benefit from conv. deads in there since workload is very low where fatigue management shouldn’t be a consideration. But if that’s what you prefer, and you’re getting results, carry on.
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02-11-2021, 07:16 AM #5
You know what, I was just about to mention that but deleted it. I am considering a full body split 3x a week with 5 movements a workout, but 2 sets a movement instead of 3 to equate volume. Workout A, Workout B style. I moved from full body to an U/L split because back then my volume was way too high so a full body session would slaughter me but now it should work fine since I found the right amount of volume for me.
I used to conventional deadlift a lot back when I had a membership foolishly thinking it would be all the hamstring work I'd need so that's why I now have a hip and knee flexion movement for hamstrings once I learned RDLs are much better for hamstrings.Last edited by Animal2692; 02-11-2021 at 07:24 AM.
"The first human who hurled an insult instead of a stone was the founder of civilization." -Sigmund Freud
"Simplicity is the ultimate sophistication." -Leonardo da Vinci
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02-11-2021, 07:55 AM #6
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Posts: 7,677
- Rep Power: 61355
15 minute sessions don't seem worth going into the gym to me at all.
So I'd certainly agree that full body is the way with such low volumes and loading. But I'd do every other day instead of a strict day 3x. It can be switched around into a passable novice program.
Mwfsunday
Ttsaturday
I'd certainly want a minimum of 3 real lifts a days. Probably in an a/b rotation.
Upper push
Upper pull
Lower
And then 1 or 2 weak point 'idos'.
Bench
Chin
Rdl
Calfs & rear delts
Press
Row
Squat
Hamstring curl & hammer curl
Rear delts because no ones are big enough, and hammer curls do an excellent job of keeping the tendo away. People sleep on these because they don't know betterFMH crew - Couch.
'pick a program from the stickies' = biggest cop out post.
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02-11-2021, 07:59 AM #7
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02-11-2021, 08:03 AM #8
Full body it is then. Like I mentioned, I used to do full body 3x a week but using way too much volume which made me want to go to an U/L split. On the U/L split I finally decreased volume to an amount that finally works so now I can technically transfer it back to a full body 3x a week.
And what do you mean every other day instead of a strict day 3x? You mean where a week has 4 full body days and the week after has 3?"The first human who hurled an insult instead of a stone was the founder of civilization." -Sigmund Freud
"Simplicity is the ultimate sophistication." -Leonardo da Vinci
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02-11-2021, 08:14 AM #9
Well aware you like to do things your own way, which is why I added qualifiers above. In the end, if you're happy with your progress that's what's most important. Agree with MyEP above that if I were to add minimal isos to this, it'd be something for rear delts and bis. Baby steps, this is in the right direction.
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02-11-2021, 08:24 AM #10
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02-11-2021, 08:45 AM #11
Iso's are normally for stablizers/secondaries etc, and smaller fast recovery muscles(when was the last time you had sore biceps?). In what compound lift is the bicep the primary? Tricep is a primary in the bench. Bicep could be counted as a primary in the chinup or row, but there is a hella lota forearm/lat, that few pounds of bicep is not moving that 200lbs...
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02-11-2021, 08:46 AM #12
I was going to suggest an overhead extension or skullcrusher, but close grip BP will actually hammer your whole triceps pretty hard. I'd add bis first if you want to keep isos at a minimum. And figured it'd be easier for your "compound movements only" mentality to add 2 isos early on rather than 3 - really up to you. Doing a couple sets of isos as finishers after the main lifts won't have any negative impact. You can always see how it goes and add later.
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02-11-2021, 09:10 AM #13
Well I guess when you look at it as being a primary mover or not it makes sense. I look at it as is a muscle being used heavily (even if it's not primary) or not at all? I've had pretty good arm growth just with compounds. If I did a curl, I would definitely do hammer curls though
"The first human who hurled an insult instead of a stone was the founder of civilization." -Sigmund Freud
"Simplicity is the ultimate sophistication." -Leonardo da Vinci
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02-11-2021, 09:14 AM #14
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02-11-2021, 09:23 AM #15
I also far prefer bicep isolation to tricep. I rarely do any direct tricep isolations. I think they get good development from pressing. Pull ups and rows don't hit my biceps in the same way.
Here's my current routine:
M
Split squats
bench variation
superset cable pull throughs w/ wide grip pull downs
W
Back squats
bench variation
pull ups
superset cable pull throughs w/ arnold press
F
deadlift
bench press
barbell rows*
leg press (*or superset leg press w/ cable rows)
I try and fit in some curls, reverse flys, and lateral delt raise here and there when I have time at the end. I'd like a few more isolations but I'm low on time right now.2022 -- Just maintaining and doing the van life
April 2021.................16 week cut.................168 lbs
2020......................375 / 285 / 505..............186 lbs
Pre-COVID..............335 / 295 / 499..............185 lbs
July 1, 2019................9 week cut.................164 lbs
Late April 2019.........285 / 275 / 440.............178 lbs
Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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02-11-2021, 09:27 AM #16
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02-11-2021, 09:28 AM #17
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02-11-2021, 09:30 AM #18
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02-11-2021, 09:34 AM #19
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Posts: 7,677
- Rep Power: 61355
I said at the bottom of the post.
High rep hammer curls do a brilliant of keeping your elbows happy. Not something that happens with pulls or rows.
Triceps not so much.
Again. It was in the post.
Mon Wed fri sun
Tue thu sat
Its only 1 more session per 2 weeks but with such low volume it's very hard to not recommend itFMH crew - Couch.
'pick a program from the stickies' = biggest cop out post.
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02-11-2021, 09:35 AM #20
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02-11-2021, 09:41 AM #21
I get what you mean with the elbow tendinitis thing. I have this thing where if I were to add something for biceps, I'd have to add something for triceps to keep them equal but then again I'm surprised some people here said rows and pull ups don't hit their biceps very well. I have a "throw it all in the same boat" mindset which will probably have to change later on since certain muscles respond to more volume instead of doing the same amount for everything across the board.
"The first human who hurled an insult instead of a stone was the founder of civilization." -Sigmund Freud
"Simplicity is the ultimate sophistication." -Leonardo da Vinci
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02-11-2021, 10:11 AM #22
You can add a tricep iso too with the hammer curls. Not a big deal.
If you had to pick one, I’d go with face pulls. If you’re rowing with a somewhat wider grip, you’re already getting the effect of reverse flys but missing out on the external rotation component that you get with face pulls.Last edited by leidenesLK; 02-11-2021 at 10:20 AM.
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02-11-2021, 10:36 AM #23
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02-11-2021, 11:25 AM #24
By the way, I'm planning to squat for both Workout A and B to at least having something for the quads each workout. If I replace squat with RDL on say workout B, then I'll get less quad volume in for the week. So should I squat both workouts or alternate squats with say leg extensions? What's a good quad movement to alternate with squats? I know leg extensions will hit a part of the quads that squats hardly touch, I'm not so sure if leg press or hack squats can do it either.
Maybe have it as
Workout A
Squat
Leg curl
Workout B
RDL
Leg extensions
Better recovery than squatting for both instead?Last edited by Animal2692; 02-11-2021 at 11:35 AM.
"The first human who hurled an insult instead of a stone was the founder of civilization." -Sigmund Freud
"Simplicity is the ultimate sophistication." -Leonardo da Vinci
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02-11-2021, 12:41 PM #25
Glute-ham raise (full ROM) > Leg curls
Split squats, leg press, hack squat > Leg extensions
Even if leg extensions uniquely tap into a portion of the quads, it’s a vastly inferior exercise for overall quad stimulus. These are the compromises you make when going the minimalist route. You can’t expect to do as little as possible while hitting each muscle fully. 80/20 rule applies here.
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02-11-2021, 01:47 PM #26
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Posts: 7,677
- Rep Power: 61355
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02-11-2021, 02:13 PM #27
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02-11-2021, 02:27 PM #28
Absolutely, although I’m referring to it in this instance where fatigue management isn’t an issue due to the low workload. Minimalist route will always benefit from more compound knee + hip dominant movements over knee extension + flexion at every chance you can program it. More bang for buck. If he wants to do something a bit more fleshed out, with more volume + exercise variation, then knee flexion + extension should be programmed in for sure.
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02-11-2021, 02:28 PM #29
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02-11-2021, 02:34 PM #30
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