Joining a gym this Friday, my new routine

[Animal2692]

I've gone rogue from weighted calisthenics. I got sick of weighted pistols squats being such a pain in the ass to do, I was like I need a barbell. I'm going to still keep the volume and split the same.

3 sets per exercise, 5-8 reps each, 0-1 RIR

Monday:
Upper A
Close grip bench
Weighted chin ups

Tuesday: rest

Wednesday:
Lower A
Squat
Romanian deadlift
Standing calf raise

Thursday: rest

Friday:
Upper B
Overhead press
Underhand pendlay row

Saturday:
Lower B
Squat
Leg curls
Standing calf raise

Sunday: rest

Any changes or additions that need to be made?

[air2fakie]

Looks fine given your minimalist preferences, although you'll prob want to make some adjustments after a while based on results. Your leg development should benefit from the change to weights. I'd stay somewhere in 10-20 rep range for calf raises and you may want to add a few isos down the road (easier to do effectively in gym).

[nightanole]

Ill be honest, i have not seen much luck "practicing" a lift once a week. Seems the min to get good at a fixed form is twice a week. You could however vary the weight/reps/sets. You could also try adding just 1 hard set to an alt day just to get in the 2x a week. So monday could be 3 sets of close grip, and friday 1 set. To reduce fatigue friday could be VERY heavy, like 3 reps.

[leidenesLK]

With such little volume and exercises, splitting it as an U/L is pretty inefficient. I’d just combine the U/L days and do it as a FB (A/B) 3x/wk or every other day. As it stands, the volume wouldn’t be enough for most beyond novice. If you’re going the minimalist route, I’d rather have 2 hinges in there over a hinge and a leg curl. I think you’d benefit from conv. deads in there since workload is very low where fatigue management shouldn’t be a consideration. But if that’s what you prefer, and you’re getting results, carry on.

[Animal2692]

With such little volume and exercises, splitting it as an U/L is pretty inefficient. I’d just combine the U/L days and do it as a FB (A/B) 3x/wk or every other day. As it stands, the volume wouldn’t be enough for most beyond novice. If you’re going the minimalist route, I’d rather have 2 hinges in there over a hinge and a leg curl. I think you’d benefit from conv. deads in there since workload is very low where fatigue management shouldn’t be a consideration. But if that’s what you prefer, and you’re getting results, carry on.

You know what, I was just about to mention that but deleted it. I am considering a full body split 3x a week with 5 movements a workout, but 2 sets a movement instead of 3 to equate volume. Workout A, Workout B style. I moved from full body to an U/L split because back then my volume was way too high so a full body session would slaughter me but now it should work fine since I found the right amount of volume for me.

I used to conventional deadlift a lot back when I had a membership foolishly thinking it would be all the hamstring work I'd need so that's why I now have a hip and knee flexion movement for hamstrings once I learned RDLs are much better for hamstrings.

[MyEgoProblem]

15 minute sessions don't seem worth going into the gym to me at all.

So I'd certainly agree that full body is the way with such low volumes and loading. But I'd do every other day instead of a strict day 3x. It can be switched around into a passable novice program.
Mwfsunday
Ttsaturday

I'd certainly want a minimum of 3 real lifts a days. Probably in an a/b rotation.
Upper push
Upper pull
Lower
And then 1 or 2 weak point 'idos'.

Bench
Chin
Rdl
Calfs & rear delts

Press
Row
Squat
Hamstring curl & hammer curl

Rear delts because no ones are big enough, and hammer curls do an excellent job of keeping the tendo away. People sleep on these because they don't know better

[Animal2692]

Looks fine given your minimalist preferences, although you'll prob want to make some adjustments after a while based on results. Your leg development should benefit from the change to weights. I'd stay somewhere in 10-20 rep range for calf raises and you may want to add a few isos down the road (easier to do effectively in gym).

Yeah I'll give it some time and see. So far I've been progressing with the current volume so I'm not planning to add a set until it doesn't work anymore

[Animal2692]

15 minute sessions don't seem worth going into the gym to me at all.

So I'd certainly agree that full body is the way with such low volumes and loading. But I'd do every other day instead of a strict day 3x. It can be switched around into a passable novice program.
Mwfsunday
Ttsaturday

I'd certainly want a minimum of 3 real lifts a days. Probably in an a/b rotation.
Upper push
Upper pull
Lower
And then 1 or 2 weak point 'idos'.

Bench
Chin
Rdl
Calfs & rear delts

Press
Row
Squat
Hamstring curl & hammer curl

Rear delts because no ones are big enough, and hammer curls do an excellent job of keeping the tendo away. People sleep on these because they don't know better

Full body it is then. Like I mentioned, I used to do full body 3x a week but using way too much volume which made me want to go to an U/L split. On the U/L split I finally decreased volume to an amount that finally works so now I can technically transfer it back to a full body 3x a week.

And what do you mean every other day instead of a strict day 3x? You mean where a week has 4 full body days and the week after has 3?

[air2fakie]

Yeah I'll give it some time and see. So far I've been progressing with the current volume so I'm not planning to add a set until it doesn't work anymore

Well aware you like to do things your own way, which is why I added qualifiers above. In the end, if you're happy with your progress that's what's most important. Agree with MyEP above that if I were to add minimal isos to this, it'd be something for rear delts and bis. Baby steps, this is in the right direction.

[Animal2692]

Well aware you like to do things your own way, which is why I added qualifiers above. In the end, if you're happy with your progress that's what's most important. Agree with MyEP above that if I were to add minimal isos to this, it'd be something for rear delts and bis. Baby steps, this is in the right direction.

Why an isolation for biceps but not triceps as well? I see both getting worked with pushing and pulling, just curious why he included an iso for biceps only as far as arms go

[nightanole]

Why an isolation for biceps but not triceps as well? I see both getting worked with pushing and pulling, just curious why he included an iso for biceps only as far as arms go

Iso's are normally for stablizers/secondaries etc, and smaller fast recovery muscles(when was the last time you had sore biceps?). In what compound lift is the bicep the primary? Tricep is a primary in the bench. Bicep could be counted as a primary in the chinup or row, but there is a hella lota forearm/lat, that few pounds of bicep is not moving that 200lbs...

[air2fakie]

Why an isolation for biceps but not triceps as well? I see both getting worked with pushing and pulling, just curious why he included an iso for biceps only as far as arms go

I was going to suggest an overhead extension or skullcrusher, but close grip BP will actually hammer your whole triceps pretty hard. I'd add bis first if you want to keep isos at a minimum. And figured it'd be easier for your "compound movements only" mentality to add 2 isos early on rather than 3 - really up to you. Doing a couple sets of isos as finishers after the main lifts won't have any negative impact. You can always see how it goes and add later.

[Animal2692]

Iso's are normally for stablizers/secondaries etc, and smaller fast recovery muscles(when was the last time you had sore biceps?). In what compound lift is the bicep the primary? Tricep is a primary in the bench. Bicep could be counted as a primary in the chinup or row, but there is a hella lota forearm/lat, that few pounds of bicep is not moving that 200lbs...

Well I guess when you look at it as being a primary mover or not it makes sense. I look at it as is a muscle being used heavily (even if it's not primary) or not at all? I've had pretty good arm growth just with compounds. If I did a curl, I would definitely do hammer curls though

[Animal2692]

I was going to suggest an overhead extension or skullcrusher, but close grip BP will actually hammer your whole triceps pretty hard. I'd add bis first if you want to keep isos at a minimum. And figured it'd be easier for your "compound movements only" mentality to add 2 isos early on rather than 3 - really up to you. Doing a couple sets of isos as finishers after the main lifts won't have any negative impact. You can always see how it goes and add later.

I've just seen growth in my arms with compounds only. I used to be much more minimalist by thinking conventional deadlifts are the best for hamstrings for example but I've moved more towards the middle since.

[jademonkey]

I also far prefer bicep isolation to tricep. I rarely do any direct tricep isolations. I think they get good development from pressing. Pull ups and rows don't hit my biceps in the same way.

Here's my current routine:
M
Split squats
bench variation
superset cable pull throughs w/ wide grip pull downs

W
Back squats
bench variation
pull ups
superset cable pull throughs w/ arnold press

F
deadlift
bench press
barbell rows*
leg press (*or superset leg press w/ cable rows)

I try and fit in some curls, reverse flys, and lateral delt raise here and there when I have time at the end. I'd like a few more isolations but I'm low on time right now.

[Animal2692]

I also far prefer bicep isolation to tricep. I rarely do any direct tricep isolations. I think they get good development from pressing. Pull ups and rows don't hit my biceps in the same way.

Here's my current routine:
M
Split squats
bench variation
superset cable pull throughs w/ wide grip pull downs

W
Back squats
bench variation
pull ups
superset cable pull throughs w/ arnold press

F
deadlift
bench press
barbell rows*
leg press (*or superset leg press w/ cable rows)

I try and fit in some curls, reverse flys, and lateral delt raise here and there when I have time at the end. I'd like a few more isolations but I'm low on time right now.

Do you get crazy bicep pumps from pulling? Just wondering, my biceps get insanely pumped from rows and chin ups

[air2fakie]

I've just seen growth in my arms with compounds only. I used to be much more minimalist by thinking conventional deadlifts are the best for hamstrings for example but I've moved more towards the middle since.

At some point as you progress you'll likely need to add some isos, but maybe it's not yet. See how it goes with the switch to weights and adjust from there - if you're happy as is, no need to change.

[Animal2692]

I was going to suggest an overhead extension or skullcrusher, but close grip BP will actually hammer your whole triceps pretty hard. I'd add bis first if you want to keep isos at a minimum. And figured it'd be easier for your "compound movements only" mentality to add 2 isos early on rather than 3 - really up to you. Doing a couple sets of isos as finishers after the main lifts won't have any negative impact. You can always see how it goes and add later.

For rear delts, do you do db flyes or face pulls?

[MyEgoProblem]

Why an isolation for biceps but not triceps as well? I see both getting worked with pushing and pulling, just curious why he included an iso for biceps only as far as arms go

I said at the bottom of the post.

High rep hammer curls do a brilliant of keeping your elbows happy. Not something that happens with pulls or rows.

Triceps not so much.

Full body it is then. Like I mentioned, I used to do full body 3x a week but using way too much volume which made me want to go to an U/L split. On the U/L split I finally decreased volume to an amount that finally works so now I can technically transfer it back to a full body 3x a week.

And what do you mean every other day instead of a strict day 3x? You mean where a week has 4 full body days and the week after has 3?

Again. It was in the post.
Mon Wed fri sun
Tue thu sat

Its only 1 more session per 2 weeks but with such low volume it's very hard to not recommend it

[air2fakie]

For rear delts, do you do db flyes or face pulls?

I do both - haven't gone back to the gym yet so am doing them with dbs (db face pulls bent over like a pendlay).

Personally, I prefer reverse pec deck and reverse cable flyes over db rear delt flyes.

[Animal2692]

I said at the bottom of the post.

High rep hammer curls do a brilliant of keeping your elbows happy. Not something that happens with pulls or rows.

Triceps not so much.



Again. It was in the post.
Mon Wed fri sun
Tue thu sat

Its only 1 more session per 2 weeks but with such low volume it's very hard to not recommend it

I get what you mean with the elbow tendinitis thing. I have this thing where if I were to add something for biceps, I'd have to add something for triceps to keep them equal but then again I'm surprised some people here said rows and pull ups don't hit their biceps very well. I have a "throw it all in the same boat" mindset which will probably have to change later on since certain muscles respond to more volume instead of doing the same amount for everything across the board.

[leidenesLK]

I get what you mean with the elbow tendinitis thing. I have this thing where if I were to add something for biceps, I'd have to add something for triceps to keep them equal but then again I'm surprised some people here said rows and pull ups don't hit their biceps very well. I have a "throw it all in the same boat" mindset which will probably have to change later on since certain muscles respond to more volume instead of doing the same amount for everything across the board.

You can add a tricep iso too with the hammer curls. Not a big deal.

For rear delts, do you do db flyes or face pulls?

If you had to pick one, I’d go with face pulls. If you’re rowing with a somewhat wider grip, you’re already getting the effect of reverse flys but missing out on the external rotation component that you get with face pulls.

[BeginnerGainz]

15 minute sessions don't seem worth going into the gym to me at all.

So I'd certainly agree that full body is the way with such low volumes and loading. But I'd do every other day instead of a strict day 3x. It can be switched around into a passable novice program.
Mwfsunday
Ttsaturday

I'd certainly want a minimum of 3 real lifts a days. Probably in an a/b rotation.
Upper push
Upper pull
Lower
And then 1 or 2 weak point 'idos'.

Bench
Chin
Rdl
Calfs & rear delts

Press
Row
Squat
Hamstring curl & hammer curl

Rear delts because no ones are big enough, and hammer curls do an excellent job of keeping the tendo away. People sleep on these because they don't know better

I agree with this, I have an ABC set up but I go whenever I feel like it, anywhere between 3-5 times a week. Not ready for a 6th day yet, I’m not man enough for all that

[Animal2692]

By the way, I'm planning to squat for both Workout A and B to at least having something for the quads each workout. If I replace squat with RDL on say workout B, then I'll get less quad volume in for the week. So should I squat both workouts or alternate squats with say leg extensions? What's a good quad movement to alternate with squats? I know leg extensions will hit a part of the quads that squats hardly touch, I'm not so sure if leg press or hack squats can do it either.

Maybe have it as

Workout A
Squat
Leg curl

Workout B
RDL
Leg extensions

Better recovery than squatting for both instead?

[leidenesLK]

By the way, I'm planning to squat for both Workout A and B to at least having something for the quads each workout. If I replace squat with RDL on say workout B, then I'll get less quad volume in for the week. So should I squat both workouts or alternate squats with say leg extensions? What's a good quad movement to alternate with squats? I know leg extensions will hit a part of the quads that squats hardly touch, I'm not so sure if leg press or hack squats can do it either.

Maybe have it as

Workout A
Squat
Leg curl

Workout B
RDL
Leg extensions

Better recovery than squatting for both instead?

Glute-ham raise (full ROM) > Leg curls
Split squats, leg press, hack squat > Leg extensions

Even if leg extensions uniquely tap into a portion of the quads, it’s a vastly inferior exercise for overall quad stimulus. These are the compromises you make when going the minimalist route. You can’t expect to do as little as possible while hitting each muscle fully. 80/20 rule applies here.

[MyEgoProblem]

Glute-ham raise (full ROM) > Leg curls
Split squats, leg press, hack squat > Leg extensions

Even if leg extensions uniquely tap into a portion of the quads, it’s a vastly inferior exercise for overall quad stimulus. These are the compromises you make when going the minimalist route. You can’t expect to do as little as possible while hitting each muscle fully. 80/20 rule applies here.

Generally I agree.

But there are some very good fatigue management reasons to actually do curl & ext over the others. ESPECIALLY seated banded hamstring curls, those are hugely under rated!

And many can't do clean ghrs ofc or don't have access.

[Animal2692]

Glute-ham raise (full ROM) > Leg curls
Split squats, leg press, hack squat > Leg extensions

Even if leg extensions uniquely tap into a portion of the quads, it’s a vastly inferior exercise for overall quad stimulus. These are the compromises you make when going the minimalist route. You can’t expect to do as little as possible while hitting each muscle fully. 80/20 rule applies here.

Well in that case, what do you think about just squatting again over any other variations for workout B? With the amount I'm doing, I don't think fatigue management would be an issue

[leidenesLK]

Generally I agree.

But there are some very good fatigue management reasons to actually do curl & ext over the others. ESPECIALLY seated banded hamstring curls, those are hugely under rated!

And many can't do clean ghrs ofc or don't have access.

Absolutely, although I’m referring to it in this instance where fatigue management isn’t an issue due to the low workload. Minimalist route will always benefit from more compound knee + hip dominant movements over knee extension + flexion at every chance you can program it. More bang for buck. If he wants to do something a bit more fleshed out, with more volume + exercise variation, then knee flexion + extension should be programmed in for sure.

[leidenesLK]

Well in that case, what do you think about just squatting again over any other variations for workout B? With the amount I'm doing, I don't think fatigue management would be an issue

Sure. I’d personally prefer a different hip and knee compound just for variety. But if you want to repeat squats then that’s fine too.

[MyEgoProblem]

Absolutely, although I’m referring to it in this instance where fatigue management isn’t an issue due to the low workload. Minimalist route will always benefit from more compound knee + hip dominant movements over knee extension + flexion at every chance you can program it. More bang for buck. If he wants to do something a bit more fleshed out, with more volume + exercise variation, then knee flexion + extension should be programmed in for sure.

Yeah Pretty much, aye..

I still program started band hammies for everyone who doesn't have a ghr tho. 😏