am i over doing it with this routine?

[brosephstalin1]

push power
bench 3 x 5
incline 2 x 6-10
decline 2 x 6-10
shoulder press 3 x 6-10
up right row 2 x 6-10
rear delt 2 x 6-10
close grip bench press 3 x 6-10

pull power
row 3 x 5
pull up 2 x 6-10
rack chins 2 x 6-10
shrug 3 x 5
reverse shrug 2 x 6-10
db shrugs 2 x 6-10
e-z bar curl 3 x 6-10

legs hyper
squat 4 x 5-8
leg press 4 x 8-12
sldl 3 x 5-8
leg curl 3 x 12-15
leg extension 2 x 10-15
barbell calf raise 4 x 10-15
sitting calf raise 3 x 12-20

push hyper
bench 4 x 5-8
incline 3 x 8-12
decline 3 x 8-12
hammer strength bench 2 x 12-15
incline fly 2 x 10-20
shoulder press 3 x 8-12
up right row 2 x 10-15
rear delt 2 x 10-12
shoulder flys 2 x 10-20
tricep rope push down 3 x 8-12
tricep overhead extension 2 x 10-15
tricep dips 2 x failure

pull hyper
row 4 x 5-8
rack chins 3 x 8-12
cable row 3 x 8-12
hyper extension 2 x failure
pull down 2 x 12-15
shrug 3 x 5-8
reverse shrug 3 x 8-12
db shrug 2 x 12-15
preacher curl 3 x 8-12
sitting db curls 2 x 10-15
spider curls 2 x 12-15

i only work legs x1 a week because i have x2 basketball games a week
thoughts?

[psychodiver9]

It looks very similar to phat. Are you cutting or bulking? I wouldn't advise that on a cut while playing a sport

[phal]

At first glance I'm like

Some of your 'power' days look like hyper to me.

[brosephstalin1]

It looks very similar to phat. Are you cutting or bulking? I wouldn't advise that on a cut while playing a sport

currently cutting

At first glance I'm like

Some of your 'power' days look like hyper to me.

really?

[psychodiver9]

Not sure that's a good cutting routine. What is your lifting history? Perhaps look for a proven routine

[phal]

I'd honestly say scratch that routine and find something that's proven, it seems like a lot of unnecessary volume w/ very little benefit.

Granted a lot of the exercises are only 2 sets or so, but that's just IMO.

[brosephstalin1]

Not sure that's a good cutting routine. What is your lifting history? Perhaps look for a proven routine

2 years, 8 months serious. have done various splits. Which routine do you advise on a cut?

I'd honestly say scratch that routine and find something that's proven, it seems like a lot of unnecessary volume w/ very little benefit.

Granted a lot of the exercises are only 2 sets or so, but that's just IMO.

whats wrong with 2 sets? Not argueing just curious because the phat routine has alot of sets at 2. Which routine do you advise?

[surfeatliftsurf]

push power
bench 4 x 5
standing shoulder press 3 x 6-10
decline 2 x 8-12

pull power
row 3 x 5
Face Pulls 2 x 6-10
db shrugs 2 x 6-10
straight bar drag curls 3 x 6-10

legs hyper
squat 4 x 5-8
leg extension 2 x 10-15
sldl 2 x 10-15
leg curl 3 x 12-15
barbell calf raise 4 x 10-15
sitting calf raise 3 x 12-20

push hyper
incline hammer (neutral) grip dumbbell bench 3 x 8-12
decline BB bench 2 x 8-12
seated military DB press 2 x 8-12
rear delt 2 x 10-12
shoulder flys 2 x 10-20
tricep rope push down 2 x 8-12
tricep EZ bar pullover 2 x 8-12

pull hyper
row 2 x 8-12
rack chins 3 x 8-12
hyper extension 2 x failure
pull down 2 x 8-12
shrug 3 x 5-8
preacher curl except you do it backwards on the preacher curl bench to drastically change the angle at which your arm lays 2 x 8-12
seated db curls on an incline bench @ ~45 degrees 2 x 6-10

Fixed.


Edit: I still think it kinda sucks.

[brosephstalin1]

Fixed.


Edit: I still think it kinda sucks.

thanks bro!!

[phal]

There's nothing inherently wrong with just two sets, it just seems unnecessary to me.

Doing flat - incline - decline on both power/hyper days, three shrug movements, three tricep/bicep movements + a lot of other random exercises etc

My suggestion was to probably find a more proven routine.

[brosephstalin1]

There's nothing inherently wrong with just two sets, it just seems unnecessary to me.

Doing flat - incline - decline on both power/hyper days, three shrug movements, three tricep/bicep movements + a lot of other random exercises etc

My suggestion was to probably find a more proven routine.

ah i see what your saying. Which routine do you advise while on this cut? Id rather only have x1 leg day because basketball games are taxing on the legs and i have every saturday and sunday.

[surfeatliftsurf]

ah i see what your saying. Which routine do you advise while on this cut? Id rather only have x1 leg day because basketball games are taxing on the legs and i have every saturday and sunday.

Look up All Pro's intermediate number 2. If you want to go easy on the legs, do the program A off B off A off off B off A off B off off

That's basically "upper/lower/upper" and "Lower/upper/lower" alternating week by week. The lower days are really not so much that you're going to feel it terribly and honestly I've gotten about 15% stronger in just 7 weeks doing that.

[phal]

ah i see what your saying. Which routine do you advise while on this cut? Id rather only have x1 leg day because basketball games are taxing on the legs and i have every saturday and sunday.

Regardless of routine I am sure you're aware you should be lifting as heavy as possible.

That being said, you can easily find a better push/pull/legs or upper/lower template just by using the resources of the internet.

Or maybe someone will be so kind (I see surfeat already tried to) as to modify your current routine.

[brosephstalin1]

what about phat like this:
upper
lower
rest
chest/arms
rest
shoulders/back
rest
rest

[phal]

That can easily work, as long as you recognize that's 8 days and it'd be a rotating schedule.

[brosephstalin1]

That can easily work, as long as you recognize that's 8 days and it'd be a rotating schedule.

oops
upper
lower
rest
chest/arms
rest
back/shoulders
rest
reapeat

the only problem is one of the workout days would be on game day which is why i like push/pull better than the way layne seperates upper body, i dont like doing shoulders after chest. I guess i could always take his exercises and move biceps to back and shoulders to chest.

so itd be
chest/shoulders/tricpes:
bench 6 x 3
incline 3 x 8-12
hammer strength 3 x 12-15
incline flys 2 x 15-20
db press 2 x 8-12
upright rows 3 x 12-15
flys 3 x 12-20
rear delt 3 x 10-12
tricep 3 x 8-12
tricep 2 x 12-15
tricep 2 x 15-20

back/traps/biceps
bent over row 6 x 3
rack chins 3 x 8-12
seated row 3 x 8-12
shrug 3 x 8-12
reverse shrug 2 x 12-15
hyper extension 2 x failure
pull downs 2 x 15-20
bicep 3 x 8-12
bicep 2 x 12-15
bicep 2 x 15-20

[phal]

oops
upper
lower
rest
chest/arms
rest
back/shoulders
rest
reapeat

the only problem is one of the workout days would be on game day which is why i like push/pull better than the way layne seperates upper body, i dont like doing shoulders after chest. I guess i could always take his exercises and move biceps to back and shoulders to chest.

Easy solution:

Modify the schedule so your game day is a rest day lol

& why not try

Upper (Power)
Lower (Power)
Rest
Chest, tri's, shoulders
Rest
Back, bi's
Rest

And by shoulders I realistically mean doing more lateral/rear movement as opposed to more pressing.

[brosephstalin1]

Easy solution:

Modify the schedule so your game day is a rest day lol

& why not try

Upper (Power)
Lower (Power)
Rest
Chest, tri's, shoulders
Rest
Back, bi's
Rest

And by shoulders I realistically mean doing more lateral/rear movement as opposed to more pressing.

yeahh i edited my post above. I want the weekeneds clear for my games and edited the routine too, i changed the pressing shoulder movement to only two sets. The lateral/rears are x3 sets

[jdjprimer19]

First off, what are your numbers on the big 3? If you don't know, I'd cut the volume and up the intensity with a more basic routine.

[phal]

chest/shoulders/tri:

bench 3 x ??
incline 3 x 8-12
dips 2 - 3 x 8 - 10
flys 3 x 12-20
upright rows 3 x 12-15
tricep 3 x 8-12
tricep 2 x 12-15 (two tricep movements seems more optional to me but won't hurt)

back/traps/biceps

bent over row 3 x ??
rack chins/lat pull downs 3 x 8-12
DB Row 3 x 8-12
shrug 3 x 8-12
reverse shrug 2 x 12-15 (up to you)
bicep 3 x 8-12
bicep 2 x 12-15 (Same about being optional IMO)

Fixed.

[brosephstalin1]

Fixed.

thanks bro! I appreciate your help

[Ka0s]

holy sh*t at volume

30 working sets on chest/shoulders/triceps

is such a thing even possible

[Lvisaa2]

holy sh*t at volume

30 working sets on chest/shoulders/triceps

is such a thing even possible

When I did chest/bi/shoulders on my last split, I did ~60 sets. So, yeah, you can do it. Necessary/efficient? Completely different story. Although, there was some theory behind it and I think it did pay off.

OP, if you aren't experienced enough to know your own body, limitations, and how it responds. Then stick to a structured and proven program. Too many people try to throw together some hogwash routine without proper understanding.

[Ka0s]

When I did chest/bi/shoulders on my last split, I did ~60 sets. So, yeah, you can do it. Necessary/efficient? Completely different story. Although, there was some theory behind it and I think it did pay off.

OP, if you aren't experienced enough to know your own body, limitations, and how it responds. Then stick to a structured and proven program. Too many people try to throw together some hogwash routine without proper understanding.

After about ~12 work sets, my performance just plummets
And this is for full-body or push/pull, not 12 sets on 1 body part

[Lvisaa2]

After about ~12 work sets, my performance just plummets
And this is for full-body or push/pull, not 12 sets on 1 body part

I respond well to high volume, but at that point it was pushing my limits(especially in the context of the overall routine which was very taxing). Yet I viewed it as overreaching and since I've switched to a more moderate routine, my strength has been steadily increasing in lifts that weren't moving as linearly previously as they are now. I attribute it to grinding out those weeks of hell.


Edit: My fullbody(which I do 2x/split) is ~35-40 sets currently. <3 volume.

[brosephstalin1]

holy sh*t at volume

30 working sets on chest/shoulders/triceps

is such a thing even possible

i used to have alot more. My old chest routine before i researched training more:
bench 5 x 8-12
incline 4 x 8-12
decline 4 x 8-12
hammer 4 x 8-12
incline fly 4 x 12-15
flat fly 4 x 12-15
cable flys 4 x 12-15

<3 volume.

me too