Need a 2-3 day a week back to basics routine

  1. Need a 2-3 day a week back to basics routine

    Any advice? I've been off the forum for quite awhile and haven't worked out in awhile either. I'm looking for something that doesn't have squats everyday though like how 5x5 does....

    thanks everyone!

  2. Back to basics is really just concentrating on 3 areas -chest , back and legs rotating say mon wed fri.
    legs could still include squats but it would be once a week and not ED You also would be working the other muscle groups once a week .
    CHEST-Bench press; flyes ;incline bench and flyes ;dips and your pretty much covered.
    BACK-deadlifts; dumbell rows;lat pull downs wide grip and narrow;pullups.
    LEGS- squats ;leg press ; thigh extensions ;calve raises seated or stood
    probably missed one or two others which would be worth considering but theres lots of info out there , just research .

    the smaller muscle groups like biceps and triceps youre bringing into play when doing other exercises so its not important to train them specific , not only that your using energy which could be directed elsewhere.

  3. push/pull/legs ?

  4. Quote Originally Posted by sanchezgreg18 View Post
    push/pull/legs ?
    This is what I would do if I were wanting to do 3 days. There are so many splits out there, just pick one that looks good to you. The key is finding the right training volume.

  5. Any specific reason for not squatting often? Also, don't forget posterior chain work for legs.

  6. Push pull legs or Iron Addict's simple power based routine gets my vote.

  7. WSB4SB

    westside barbell for skinny bastards. Easy 3 day template with plenty of potential.
    SFW and GFH

  8. hey guys, reason for squats is my knees used to get over done really easily squatting 3 times a week. Thanks for the tips, Looking forward to getting back into it again.

  9. dude, im glad u wanna come back! come home from a&m and ill train with you! anyways, this is what i would do. my version of 5x5

    Mon - Flat Bench, Squat, Row, Shoulder Press, Bicep Curl
    Tues - OFF
    Wed - Incline Bench, Deadlifts, Skull Crusher, Leg Press
    Thurs - OFF
    Friday - Flat Bench, Squat, Row, Shoulder Press, Bicep Curl

    Then flip it the next week
    Iron Forged Nutrition Rep

    use code "R1balla" to receive a discount

  10. 5x5, replace squat with a leg exercise you enjoy. Even if that means you do curls and extensions.


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