Which program would you recommend?

[ElliotPWR]

Hi!

So I recently got a gym membership and I've been going to the gym about 4-5 times a week for the past month or two, but then figured it'd be good to actually have a routine to follow. So until now, I've basically been doing random exercises that my personal trainer gave me (I got an hour for free when I signed up on the gym), so like squats, bench, incline bench, lunges, pulldowns, dumbell rows, face pulls and some machine exercises.

I was quite active about 1-2 years ago so I'm not quite a newbie, I just lost motivation for a while. So a workout routine that is 4 days a week (not novice) that preferably has some leg exercises, a good ham/quad ratio and push/pull ratio, and definitely one that activates the chest a lot. So possible chest 3 times (one of them could be incline).

Would really appreciate it!

[George213]

Hi!

So I recently got a gym membership and I've been going to the gym about 4-5 times a week for the past month or two, but then figured it'd be good to actually have a routine to follow. So until now, I've basically been doing random exercises that my personal trainer gave me (I got an hour for free when I signed up on the gym), so like squats, bench, incline bench, lunges, pulldowns, dumbell rows, face pulls and some machine exercises.

I was quite active about 1-2 years ago so I'm not quite a newbie, I just lost motivation for a while. So a workout routine that is 4 days a week (not novice) that preferably has some leg exercises, a good ham/quad ratio and push/pull ratio, and definitely one that activates the chest a lot. So possible chest 3 times (one of them could be incline).

Would really appreciate it!

Fierce 5 Intermediate Program is one of the most recommended routines on this site, also I've been using it for a year and gained about 10kg (I did not lift very serious 4-5 mouths as I was very busy).

[ElliotPWR]

Fierce 5 Intermediate Program is one of the most recommended routines on this site, also I've been using it for a year and gained about 10kg (I did not lift very serious 4-5 mouths as I was very busy).

Yeah, the only problem is that it only has bench once, and I kinda want to do it 3 times. You don't know any other routines that have that?

[hardyboysare]

These all have benching more often:-

https://forum.bodybuilding.com/showt...hp?t=169172473

https://startingstrength.com/get-started/programs

https://stronglifts.com/5x5/ this one is twice but hey still good.

[ElliotPWR]

These all have benching more often:-





this one is twice but hey still good.

Thanks, but I think I need something that has some more variety and exercises.

[Rdrummond77]

Check out Viking1992's Warrior and Gladiator routines on this forum. They are 3 days a week but *plenty* of volume to keep you working hard. Also benching three times a week plus some accessory chest work. They're focused on Squat, Bench and Row but have lots of exercise selection for accessory work.

It would be tricky to find a decent 4 day program (usually upper/lower splits) that has you benching 3x a week.

Also, FWIW, using a novice routine isnt an indication of lifting experience so much as the ability to add weight to the bar or reps each workout or each week.

[FaIIen]

Atleast perform a full body workout once a week, that will boost your gains.

How does that work?

[electricsheep84]

I would always recommend Startong Strength on a calorie surplus. I’ve been running it for 10 months now and I’ve got stronger and bigger.

[daudi81]

Thanks, but I think I need something that has some more variety and exercises.

Why?

Also what are your bench/squat/deadlift numbers?

[ElliotPWR]

Why?

Also what are your bench/squat/deadlift numbers?

well, because I think it's going to get boring to only do 3 exercises and I don't really think it works all the muscles in your body. They're really low, my max is 143 lbs on bench, 198 on squat and 220 on deadlift.

[LactoseTolerant]

Don't forget to hit biceps at all 12 angles.

[ElliotPWR]

Don't forget to hit biceps at all 12 angles.

Don't worry, I covered 13

[daudi81]

well, because I think it's going to get boring to only do 3 exercises and I don't really think it works all the muscles in your body. They're really low, my max is 143 lbs on bench, 198 on squat and 220 on deadlift.

Late response....

What program are you referring to that only has 3 exercises?

With those numbers, you are still very much a novice, and should stick to a full body novice routine with frequency and fast progression (this is not a bad thing). Most are far from boring, especially when the weight starts to pile on and you can barely finish the workout.

[OldFartTom]

Listen to Daudi81

[ElliotPWR]

Late response....

What program are you referring to that only has 3 exercises?

With those numbers, you are still very much a novice, and should stick to a full body novice routine with frequency and fast progression (this is not a bad thing). Most are far from boring, especially when the weight starts to pile on and you can barely finish the workout.

Yeah, but I'm into wanting to powerlift bench press, so I want to get that in at least 3 times a week. I created another thread with a program that I made myself, if you could possibly give some feedback on that in regards to the exercises, if I need some more or less, the sets/reps system etc, it would really be great.

Here is the routine anyway:

Day 1
Bench 3x5 1xAMRAP
Pendlay rows 3x8
Face pulls 3x10
Bicep curls 3x10/Tricep pressdowns 3x10

Day 2
Squat 3x5
RDL 3x8
Lat pulldowns 3x8
Lunges 3x8
Leg curls 3x8
Leg extensions 3x8/Calf raises 3x10 Superset

Day 4

Squat 3x5
Incline bench 3x5
Leg curls 3x8
Overhead press 3x5
Lat pulldowns 3x8
Ab work 3x15/Bicep curls 3x15 Superset 1xAMRAP on both

Day 6

Squat 3x5 1xAMRAP
Leg extensions 3x10
Bench 3x5
Deadlift 3x5
Pendlay rows 3x8
Face pulls 3x10
Calf raises 3x15/Tricep pressdowns 3x10 Superset