Current Program Improvements? 4-Month Lifter

[Falcade]

Hey all, new to this site, but not new to the content. Been looking for lots of tips during my journey and about 60% of them end up looking for stuff in here. And now I have decided to create an account to be more proactive in looking for help. For one, I have been changing up my routine every now and then, and especially now that my initial goal has been pretty much accomplished (cutting from 165 to 140, am at 144 right now).

If this is not the correct place to post then my apologies.
I usually spend an hour and a half in the morning doing runs and an hour and a half to two hours during the evening or late afternoon lifting

Current body stats:
Age: 21
Weight: 144LB
BF%: 15-17% from what people have told me
Current calorie intake: 1629/day

My current goal now is to have more definition/strength--cut down on body fat and build lean mass BUT NOT GET BULKY/BIG (is the correct term recomp?). I'd like to retain my weight if I can but if I have to gain some muscle weight because it's unavoidable, that's completely fine too. I just don't want to be huge--strong, but not huge. (I know that usually the bigger you are the stronger you are, but that's not what I want. I'd like to be strong pound-for-pound).

PREPARE FOR LONG POST.

For my runs, I do endurance runs on Monday and Thursday, Sprints Tuesday and Friday, and Wednesday as an easy jog day and Friday as my hill day.

As of now, I haven't burned out and I've been staying consistent, I'm surprised at myself for that.

With 30 second to 2 minute rests between sets, my current lifting routine is:

Monday and Thursday (Arms, I'm only including Monday's routine since this post is going to be ridiculously long but Thursday's is about as long as this one)
Barbell curls 2x8
Barbell skullcrushers 2x8
One-arm dumbbell rows 3x10
Standing overhead triceps press 3x10
Standing dumbbell push press 3x6
Dumbbell pushdowns 3x8
Wrist curls 3x8
Drag curls 3x8
Reverse barbell curls 3x8
Reverse grip barbell curls 3x8
Front dumbbell raises 3x10
Side lateral dumbbell raises 3x10
Dumbbell shoulder press 2x8
Barbell shoulder press 2x8
Standing Arnold shoulder press 3x6
Dragonflag 3x30 second hold at 45 degrees
Planks and side planks 3x1 minute each side

Tuesday and Friday (Legs, only including Tuesday's routine for same reason as above)
Leg press 4x12
Leg extensions 4x12
Prone leg curls 4x12
Dip/leg raises 4x10
Calf raises 4x20
Deadlifts 4x12
Dumbbell step-ups 4x12
Deadbugs 4x10
Side bends 4x15
Renegade rows 4x12

Wednesday (Core)
Dragon flags 3x30 second hold at 45 degrees
Planks 3x1 minute each side
Dip/leg raises 4x15
Deadbugs 4x10
Side bends 4x15
Renegade rows 4x12
Horizontal cable chops 4x20
Pallof press 4x20
Flutterkicks 4x60
6-inch holds 4x45 second holds
30-60-90 holds 4x45 second holds
Captain's chair leg raises 4x15
Hanging leg raises 4x15
Ab wheels 4x10
Spiderman crawls 4x25 meters

Saturday (Chest and back)
Lat pulldowns 4x12
Pat pushdowns 4x12
Seated rows 4x10
Inverted rows 4x10
Back extensions 4x12
Back extension machine 4x12
Deadlifts 4x12
Supermans 4x30 seconds
Standing flye 4x12
Incline flye 4x12
Cable crossovers 4x12
Cable lower chest raises 4x12
Machine chest press 4x10
Machine chest flye 4x10
Plate pressout holds 4x12
Ab wheel 4x10
Spiderman crawls 4x25 meters

[LactoseTolerant]

I just don't want to be huge--strong, but not huge.

Volume drives hypertrophy. Just eyeballing it but you do more sets in a week than I do in an average month. Plus there's little doubt in my mind that you're not lifting with enough intensity to drive strength increase.

[dski79]

Hey all, new to this site, but not new to the content. Been looking for lots of tips during my journey and about 60% of them end up looking for stuff in here. And now I have decided to create an account to be more proactive in looking for help. For one, I have been changing up my routine every now and then, and especially now that my initial goal has been pretty much accomplished (cutting from 165 to 140, am at 144 right now).

If this is not the correct place to post then my apologies.
I usually spend an hour and a half in the morning doing runs and an hour and a half to two hours during the evening or late afternoon lifting

Current body stats:
Age: 21
Weight: 144LB
BF%: 15-17% from what people have told me
Current calorie intake: 1629/day

My current goal now is to have more definition/strength--cut down on body fat and build lean mass BUT NOT GET BULKY/BIG (is the correct term recomp?). I'd like to retain my weight if I can but if I have to gain some muscle weight because it's unavoidable, that's completely fine too. I just don't want to be huge--strong, but not huge. (I know that usually the bigger you are the stronger you are, but that's not what I want. I'd like to be strong pound-for-pound).

PREPARE FOR LONG POST.

For my runs, I do endurance runs on Monday and Thursday, Sprints Tuesday and Friday, and Wednesday as an easy jog day and Friday as my hill day.

As of now, I haven't burned out and I've been staying consistent, I'm surprised at myself for that.

With 30 second to 2 minute rests between sets, my current lifting routine is:

Monday and Thursday (Arms, I'm only including Monday's routine since this post is going to be ridiculously long but Thursday's is about as long as this one)
Barbell curls 2x8
Barbell skullcrushers 2x8
One-arm dumbbell rows 3x10
Standing overhead triceps press 3x10
Standing dumbbell push press 3x6
Dumbbell pushdowns 3x8
Wrist curls 3x8
Drag curls 3x8
Reverse barbell curls 3x8
Reverse grip barbell curls 3x8
Front dumbbell raises 3x10
Side lateral dumbbell raises 3x10
Dumbbell shoulder press 2x8
Barbell shoulder press 2x8
Standing Arnold shoulder press 3x6
Dragonflag 3x30 second hold at 45 degrees
Planks and side planks 3x1 minute each side

Tuesday and Friday (Legs, only including Tuesday's routine for same reason as above)
Leg press 4x12
Leg extensions 4x12
Prone leg curls 4x12
Dip/leg raises 4x10
Calf raises 4x20
Deadlifts 4x12
Dumbbell step-ups 4x12
Deadbugs 4x10
Side bends 4x15
Renegade rows 4x12

Wednesday (Core)
Dragon flags 3x30 second hold at 45 degrees
Planks 3x1 minute each side
Dip/leg raises 4x15
Deadbugs 4x10
Side bends 4x15
Renegade rows 4x12
Horizontal cable chops 4x20
Pallof press 4x20
Flutterkicks 4x60
6-inch holds 4x45 second holds
30-60-90 holds 4x45 second holds
Captain's chair leg raises 4x15
Hanging leg raises 4x15
Ab wheels 4x10
Spiderman crawls 4x25 meters

Saturday (Chest and back)
Lat pulldowns 4x12
Pat pushdowns 4x12
Seated rows 4x10
Inverted rows 4x10
Back extensions 4x12
Back extension machine 4x12
Deadlifts 4x12
Supermans 4x30 seconds
Standing flye 4x12
Incline flye 4x12
Cable crossovers 4x12
Cable lower chest raises 4x12
Machine chest press 4x10
Machine chest flye 4x10
Plate pressout holds 4x12
Ab wheel 4x10
Spiderman crawls 4x25 meters

WAY WAY WAY too much going on there!!! and no squats at all!! your routine is HORRIBLE! im sorry OP if that hurts your feelings, i really am! cus the last thing i want to do is put someone down! HOWEVER!!! with that being said, hop on a novice program stickied above!! choose one and do it as written!!! or read as to why yours is not beneficial at all!!!

[dski79]

and not for nothing but it takes YEARS and YEARS for you to get so bulked that you would say "im too big"! YEARS!!!!!!!

[cornman99]

You need to bulk and follow a proper beginner program like fierce 5.

[dski79]

way way way too much going on there!!! And no squats at all!! Your routine is horrible! Im sorry op if that hurts your feelings, i really am! Cus the last thing i want to do is put someone down! However!!! With that being said, hop on a novice program stickied above!! Choose one and do it as written!!! Or read as to why yours is not beneficial at all!!!

horrible!!!!!!!!!

[dski79]

in fact its soo bad that you HAVE to be trollling???????????????

[Falcade]

Not an insult at all. I didn't I corporate squats all this time because I thought all my runs were sufficient enough to keep my legs strong enough without getting giant.

[SuffolkPunch]

Not an insult at all. I didn't I corporate squats all this time because I thought all my runs were sufficient enough to keep my legs strong enough without getting giant.

That's a common misconception. You should train your entire body with weights for best results - and getting "too huge" is never a problem, even for those who want that. Even modest goals will require a surprising amount of muscle gain all over which takes time and effort.

I would recommend you ditch this and pick one of the expert designed novice routines in the sticky thread - that way you benefit from the designer's many years of experience and knowledge. You'll notice that in contrast to your routine, they only recommend a small number of exercises done fairly frequently - for very good reasons.

[Farley1324]

Not an insult at all. I didn't I corporate squats all this time because I thought all my runs were sufficient enough to keep my legs strong enough without getting giant.

Endurance running gives you small, weak legs


Go to the Workout Programs section.

Read the stickies and look around at reputable novice routines such as Fierce 5, Starting Strength, All Pros, Greyskulls LP etc. Pick one and follow it. Check Nutrition Forum stickies. Track calories and carbs/fat/protein daily, as well as bodyweight. (www.myfitnesspal.com is popular for this)

Some starting points for performing the main lifts (click through related videos for other lifts from the same folks)

[Gaston40]

Its a no for me

[OldFartTom]

Leonardo do Vinci is also quoted as saying "simplicity is the ultimate sophistication"
According to legend was a strongman and made extra money winning bets against others with his strength. I think he might have kicked your azz for such a complicated routine.
I'm sure he'd have started with Fierce5 or Greyskull if he was alive today (although there might be a slight element of speculation on that last point)

[FaIIen]

Not an insult at all. I didn't I corporate squats all this time because I thought all my runs were sufficient enough to keep my legs strong enough without getting giant.

This has to be a troll.