5x5 routine with complementary

[panossiam]

Hi guys,
I would like to use a 4 days split routine and my idea is to use the following scheme

A) Monday-Thursday
5x5 Deadlift
5x5 Bench
5x5 Squat
Kettlebell swings
Abs and Stretch

B) Tuesday-Friday
3x8 Pullover (Suggested for sunken chest)
3x8 Lat machine (or pull-ups 5x5)
3x8 Military Press
3x8 Barbell biceps curl
3x8 Leg extension
3x8 Leg Curl
4x8 Calf (really weak)
Abs and Stretch

Any suggestion? Should I use dumbbell rows (or bent-over) and lateral raises?

Thanks for any help!

If useful:
I came from over a month of Anatomical Adaptation [Fullbody with 3x15(week1) - 3x128(w2) -3x10.....]
Deadlift 240lbs (110kg), Squat 130lbs (60kg)

[rsid97]

Its quite a confusing routine. What's your bodyweight?

Have you run any proper full body routine before such as Starting Strength,Stronglifts 5x5,Fierce 5 etc?

What made you want to switch from your old program to this one?

[panossiam]

Hi Rsid, thanks for your answer.

My bw is 75kg and my actual routine is:

Workout A
Bench
Squat
Barbell rows
Military press
Deadlifts
Dips
Abs

Workout B
Lounges
Dumbbell Rows
Incline bench
Sumo Deadlift
Pullover
Curl ez-barbell
Abs

Workout C
T-bar Rows
Bulgarian squat
Dumbbell push press (30°)
Side raises
Squat
Close-grip bench
Abs


Using same reps and series for all the exercises. 3x15(week1) 3x12(week2) 3x10(week3) 2x12(week4)

I moved abroad so I changed gym and here I cannot find a trainer able to help me.
Moreover I would like to start training harder and to take advantage from the possibility to train 4days per week

Thanks!

[rsid97]

Based off of everything that you've told me I would say that you'd benefit most from a properly written full body routine. You don't need a trainer to help you,most of them are garbage anyways. If you're worried about your form,post a video and we'll look at it. You can also just look up technique videos and study and practice them.

As for workout programming, you've got all the help that you need in this section of the forum.

So here are a list of routines which would work better than both your past and your current routine -

Stronglifts 5x5
Fierce 5
Vikings Bare bones
ICF

My personal recommendation would be the Fierce 5 novice full body routine. And yes I know those are 3 day a week routines but until you hit an intermediate strength level you don't need a 4 day a week routine.

[panossiam]

Ok! I will read about STL 5x5 and Fierce 5 and I'll choose one of them! Thanks so much!!

[George213]

Ok! I will read about STL 5x5 and Fierce 5 and I'll choose one of them! Thanks so much!!

I'm a beginner and I just started Fierce 5 today after 2 mouths of a awful routine. Trust me, it felt great, very good routine.