Routine advice

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    Bcuzimbatman's Avatar
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    Question Routine advice


    Sorry for all the posting but I'm having trouble deciding what to start with as far as a routine. I eat leangains style and was planning on continuing a leangains recomp while beginning RPT training. Goals are dropping bodyfat from 12% to 10% and gaining strength. Idk if I can make strength gains on RPT? Or if I should begin my early to make size and strength gains?

    Routine looks like this:
    Tuesday:
    Deadlift
    Warm up
    Top set 3-5 reps 3 min rest
    Set 2 -15% 6-7 reps. 2 min rest
    Set 3 -10% 8-9 reps. 3 min rest

    Weighted chins
    Top set 5-7
    Set 2 -15% 8-10
    Set 3 -10% 10-12

    Thursday
    Bench
    Top set 3-5
    Set 2 -10% 5-8
    Set 3 -10% 8-10
    Rows 3x5 SS style

    Saturday
    Squat
    Top set 3-5
    Set 2 -10% 6-8
    Set 3 -10% 8-10

    Press
    Top set 4-5
    Set 2 -10% 5-9
    Set 3 -10% 9-11

    Weight increases are the main goal. Everything will be done with a warm up. Reps will be kept low as to not affect recovery. Also was curious as to what kinda weights to start with. Start with my 5RM?

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    Oh and wanted to also add 2x8 bicep curls for some hypertrophy wasn't sure where to put them.
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    if you are not sure how to design a program then use a proven one for your goals. you could do 5/3/1 or one of the multitude of 5x5 programs out there. do them exactly as written, eat, recover, and enjoy the gains.
    you can call me "ozzie" for short.
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    Quote Originally Posted by asooneyeonig
    if you are not sure how to design a program then use a proven one for your goals. you could do 5/3/1 or one of the multitude of 5x5 programs out there. do them exactly as written, eat, recover, and enjoy the gains.
    Yeah I would wait till you know for sure what your weak and strong points are before even venturing in your own direction
  

  
 

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