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  1. #1
    Registered User Domo230's Avatar
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    Chopping parts off my workout program to save time at gym - need advice

    Hi

    Quick bio about myself: Cut down from 230 lbs to 180 using the "Fierce 5" novice routine. Maintained this weight for about a year, then put a good bit of the weight back on during a 3 month bulk (October-December) that got out of hand due to stress eating. Currently at around 200 lbs and looking to drop back to 180 or below, using a 2,000 calorie and 1 gram of protein per pound diet.

    I quite like the program I was using for the bulk (taken from Vitruvian Physique "Skinny Fat" solution, with a minor tweak to tricep and bicep training), together with ab work at the end, but it's extremely time consuming. I'm in an extremely stressful postgraduate program at the moment that's taking up most of my time, and so I want to shorten my workout so it takes about as long as "Fierce 5" used to. With Fierce 5's 6 exercises per workout I had time to fit the weightlifting plus a 20 minute cardio session into my morning routine. The stress from postgraduate study and the caloric surplus have really drained my energy levels in any case, so I would struggle to keep my old intensity on the Vitruvian program anyway.

    I was wondering if this is a bad idea, and if anyone could critique the changes I intend to make to the program? I've no experience of designing a training routine for myself, and I want to ensure I have everything covered. In theory I could just go back to Fierce 5, but I quite like the program i'm doing at the moment and would prefer using a modified version of it, so long as it's not a silly idea to do so.

    Below is the original program I was using and the modified version I wish to use.

    Original bulking routine (3 times per week):


    Training day 1 (Sunday for me):

    Flat barbell bench 3x8
    Pullups 2x10
    Overhead press 4x8
    Squats 3x12
    Barbell rows 3x10
    Cable Flyes 3x12
    Skull crushers 3x12
    Curls 2x12
    Cable crunches 4x12
    Hanging leg raises 3x8
    Plank 1x60 seconds hold

    No cardio


    Day 2 (Tuesday):

    Pullups 3x10
    Incline bench 4x10
    Dumbbell rows 3x10
    Leg press 3x12
    Lateral dumbbell raises 4x10
    Barbell shrugs 3x10
    Preacher curls 3x12
    Skull crushers 2x12
    Cable crunches 4x12
    Hanging leg raises 3x8
    Plank 1x60 seconds hold

    No cardio


    Day 3 (Thursday):


    Squats 3x8
    Dumbbell bench 3x12
    Romanian deadlift 2x10
    Bulgarian split squats 3x12
    Leg curls 2x12
    Calf raises 4x12
    Reverse pec dec 4x12
    Dumbbell bicep curls 2x12
    Close grip benchpress 2x12
    Cable crunches 4x12
    Hanging leg raises 3x8
    Plank 1x60 seconds hold

    No cardio


    Proposed "altered" program:


    Training day 1 (Sunday for me):

    dumbbell Bench 3x8
    pullups 3x10
    overhead press 3x8
    squats 3x8
    barbell rows 3x10
    cable flyes 3x12

    20 mins cardio

    Training day 2 (Tuesday):

    pullups 3x10
    dumbbell rows 3x10
    dumbell lat raise 3x10
    curls 3x12
    Skull crushers 3x12
    Ab workout (not sure which one yet, maybe cable crunches) 3x8

    20 mins cardio


    Training day 3 (Thursday):


    Incline dumbbell bench 3x10
    romanian dlift 2x10
    bulgarian split squats 3x12
    calve raise 3x12
    pec dec 3x12
    curls 3x12
    Ab workout (not sure which one yet, maybe cable crunches) 3x8

    20 mins cardio

    1-2 additional days with 20 minutes of cardio (Cardio's not just for assisting me with my caloric deficit but to help me keep my sanity and destress from the workload I am currently dealing with)
    Last edited by Domo230; 01-06-2019 at 01:15 PM.
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  2. #2
    old woman melDorado's Avatar
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    You can literally dump 85% of that Not even joking
    retired from powerlifting, retired from the misc
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  3. #3
    Toronto Millz12323's Avatar
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    Just follow a program written by someone more qualified instead of making one up.


    Fierce 5
    Vikings bare bones
    Grey skull LP
    Stronglifts
    Etc...

    There's lots of problems with your current split and your altered split.
    Recent best lifts
    Bench - 225x13, 235x9, 250x5, 280x1
    Squat - 295x10, 340x5, 375x1
    Deadlift - 430x12, 450x9, 485x5, 515x1
    OHP - 150x11, 170x6, 185x2, 190x1
    3 mile run: 21:59 @ 170 bw.
    BW - 195 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=6
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  4. #4
    I can do this all day Farley1324's Avatar
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    Farley1324 is offline
    Read the stickies and look around at reputable novice routines such as Fierce 5, 5/3/1 For Beginners, 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)





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  5. #5
    Registered User Damnentia's Avatar
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    -Dump most of the crap exercises.

    -Superset Squat with Press, and Bench with Pull-Ups.
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  6. #6
    Registered User Domo230's Avatar
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    So it sounds like people are suggesting not using my suggested routine but one of the tried and tested ones instead. If that's so, I think I'll just go back to using Fierce 5 for the duration of the cut.
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  7. #7
    Registered User Paulie_G's Avatar
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    Originally Posted by Domo230 View Post
    So it sounds like people are suggesting not using my suggested routine but one of the tried and tested ones instead. If that's so, I think I'll just go back to using Fierce 5 for the duration of the cut.
    Your proposed routine is complete overkill, especially if you are trying to cut time spent in the gym because of a busy schedule. You could try a compound program with some bodyweight exercises. Squat, bench, OHP, deadlifts, pull ups, and maybe dips. Full body 3x per week, in and out of the gym in an hour.
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