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  1. #1
    Registered User pepsicola123's Avatar
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    Cool Home workout / modified F5 U/L

    Dears,

    After doing the F5 U/L for a few monthes at my local gym I decided to create a home workout with the few accessories I have (a bench, a bar, some plates, DBs and a pull up bar) at my garage.

    Heres my program, I follow the same double linear progression as F5 U/L which is +1 rep next week and +2.5/5kg the week after by going back to the default set number.

    UPPER 1
    -Flat Bench 3x5 (Power, high weight)
    -Incline DB bench 3x8
    -Bent over Rows 3x8
    -Pullovers 3x10
    -Pull ups 3x8
    -DB triceps overhead 3x10
    -Alternate incline DB curls 3x10

    LOWER1 (until I buy a squat rack next month to do front and back squats)
    -Goblin squats 3x8
    -Lunges 3x8
    -RDL 3x18
    -Calves 3x20
    -Abs

    UPPER 2
    -Flat Bench 3x8 (hyper medium weight)
    -Incline flies 3x8
    -DB rows 3x8
    -Pull ups 3x8
    -Reverse flies 3x12
    -Close grip bench 3x10
    -Ez bar curls 3x10

    Lower 2
    -Bulgarian split squats 3x8
    -RDL 3x8
    -Calves 3x20
    -Abs

    What can I improve here ? I sadly cannot do OHP yet without a squat rack.

    Cheers,
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  2. #2
    Registered User BeginnerGainz's Avatar
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    You can do OHP by cleaning the bar first, I actually prefer to do it that way. The whole move feels stronger IMO.
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    Registered User pepsicola123's Avatar
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    Originally Posted by BeginnerGainz View Post
    You can do OHP by cleaning the bar first, I actually prefer to do it that way. The whole move feels stronger IMO.
    Good idea but the roof of my garage is only 10cm above my head so my only option would be to do seated OHP once i got a rack. I cannot use the bench rack because i dont have enough space behind it to put the second bench.
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    Originally Posted by pepsicola123 View Post
    Good idea but the roof of my garage is only 10cm above my head so my only option would be to do seated OHP once i got a rack. I cannot use the bench rack because i dont have enough space behind it to put the second bench.
    Can you sit on the floor and reach the bench rack?

    Both kneeling press and z press are good
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    Originally Posted by pepsicola123 View Post
    -Goblin squats 3x8
    Do you wear a costume for these?
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    Originally Posted by WolfRose7 View Post
    Can you sit on the floor and reach the bench rack?

    Both kneeling press and z press are good
    This too
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  7. #7
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    Originally Posted by pepsicola123 View Post
    Good idea but the roof of my garage is only 10cm above my head so my only option would be to do seated OHP once i got a rack. I cannot use the bench rack because i dont have enough space behind it to put the second bench.
    Or OHP outside
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  8. #8
    Registered User pepsicola123's Avatar
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    Okay I found a way to do seated OHP on my bench. It doesnt feel perfectly confortable but it's alright, I should be able to progressivly overload.

    So to be crystal clear I should do that instead of the second flat bench on upper ya ?

    Also Should I add some sort of delt exercise on Upper 1 like laterals ? Especially when I'm already doing standing rear delt flies on upper 2 so it can balance out.
    Last edited by pepsicola123; 01-11-2021 at 06:41 AM.
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    up
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