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  1. #1
    Registered User billockdj's Avatar
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    Routine Criticism [22m]

    22 M 6'3 184 lb - time lifting: 6 weeks

    goals: gain strength - fill out - look good

    6 Day Week PPL


    Day #1 Power Push
    Sets Rep
    Barbell Bench 3 5 ( currently at 170 lb)
    Incline Dumbell 3 6-10
    Overhead Press 3 5-8
    SkullCrusher 3 6-10


    Day #2 Power Pull
    Sets Rep
    Bent Over Row 4 5 (currently at 125)
    Lat Pulldown 3 6-10
    Barbell Curl 3 6-10

    Day #3 Lower Power
    Sets Rep
    Squat 3 5 (currently at 175)
    Leg Press 3 10-15
    Leg Curl 3 6-10
    Calf Raises n/a n/a

    Day #5 Hypertrophy Push
    Sets Rep
    Incline Dumbell Bench 3 10-12
    Chest Cable Cross 3 10-12
    Dumbell Lat Raises 3 10-12
    Cable Tripcep Ext 3 10-12

    Day #6 Hypertrophy Pull
    Sets Rep
    Seated Cable Row 3 10-12
    Dumbell Row 3 10-12
    Seated Inclined Curl 3 10-12

    Day #7 Hypertrophy Leg
    Sets Rep
    Stiff Leg DL 2 5
    Front Squat 3 10-12
    Leg Ext 3 10-15
    Leg Curl 3 10-15
    Calf Press 3 10-15

    My main goal is every week to increase main lifts push and pull lifts by 5lb and squats by 10lb

    Thoughts and critiques? Thanks for helping the new guy out...

    Diet is around 2.8-3k cals with 180g protein
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  2. #2
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by billockdj View Post
    22 M 6'3 184 lb - time lifting: 6 weeks

    goals: gain strength - fill out - look good
    6 Day Week PPL


    Day #1 Power Push
    Sets Rep
    Barbell Bench 3 5 ( currently at 170 lb)
    Incline Dumbell 3 6-10
    Overhead Press 3 5-8
    SkullCrusher 3 6-10


    Day #2 Power Pull
    Sets Rep
    Bent Over Row 4 5 (currently at 125)
    Lat Pulldown 3 6-10
    Barbell Curl 3 6-10

    Day #3 Lower Power
    Sets Rep
    Squat 3 5 (currently at 175)
    Leg Press 3 10-15
    Leg Curl 3 6-10
    Calf Raises n/a n/a

    Day #5 Hypertrophy Push
    Sets Rep
    Incline Dumbell Bench 3 10-12
    Chest Cable Cross 3 10-12
    Dumbell Lat Raises 3 10-12
    Cable Tripcep Ext 3 10-12

    Day #6 Hypertrophy Pull
    Sets Rep
    Seated Cable Row 3 10-12
    Dumbell Row 3 10-12
    Seated Inclined Curl 3 10-12

    Day #7 Hypertrophy Leg
    Sets Rep
    Stiff Leg DL 2 5
    Front Squat 3 10-12
    Leg Ext 3 10-15
    Leg Curl 3 10-15
    Calf Press 3 10-15

    My main goal is every week to increase main lifts push and pull lifts by 5lb and squats by 10lb

    Thoughts and critiques? Thanks for helping the new guy out...

    Diet is around 2.8-3k cals with 180g protein
    Too much. Run FullBody 3-4x a week or Upper-Lower 4x. There's a good reason why most pro routines start with somewhat low volume rather than hammering the trainee to hell from day 1.
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    above @ bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  3. #3
    Unregistered User MyEgoProblem's Avatar
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    Looks fine..if you don't mind the minimal deadlift programming.

    Run it for 10+ weeks and see?

    Only real gripe is there is no 'power' being trained on power days...
    FMH crew - Couch.
    Washed up meathead

    I don't always reply to threads. Cos I don't always remember I posted in the first place😅
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  4. #4
    Registered User billockdj's Avatar
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    Originally Posted by MyEgoProblem View Post
    Looks fine..if you don't mind the minimal deadlift programming.

    Run it for 10+ weeks and see?

    Only real gripe is there is no 'power' being trained on power days...
    I guess the difference to me is "strength/power" days focus on 5x reps and main exercises (bench, ohp, squat) instead of accessory lifts with 8-12 reps.

    Def open to learn...
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  5. #5
    Registered User TAWS6's Avatar
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    So you're only going to be doing 3 exercises on your pull day? This looks very inefficient to be honest. It really doesn't take much work capacity to move 125 for reps on a row. Its good that you built in progressive overload at least.
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