I'm embarking on a recomp/cut using leangains IF diet principles.
Weight- 205lbs (approx 18-22% bodfat)
Diet consists of 16 hour fast and 8 hour eating window each day. Shooting for 2500-2800 on training days and 1900-2200 on non training days. Moderate carb, high protein, moderate fat on training days, low carb high protein high fat on non training days.
My current problem is developing a suitable training program. This was my first idea.
Day 1: Squats 3 sets 3-5 reps, reverse pyramid style
Calf raises 3 sets 8-12 reps
Military press 3 sets 6-8 reps
Day 3 Bench Press 3 sets 3-5 reps, RP style
Incline dumbell press 2 sets 8-10 reps
Tricep pulldown 3 sets 6-8 reps
Day 5: Deadlift 3 sets 3-5 reps RP style
Chins 3 sets 5-7 reps RP style
Bicep curls, 2 sets 6-8 reps
Some light cardio on non training days.
BUT on ar***** to the gym, I noticed there are no FREE barbells outside of the smith machines. Plenty of free dumbells and lightish EZbars but no f*(^&^ free barbells. There is a hammer shrug machine and the smith machine as mentioned, but now it seems I can't do any deadlifts. switching gyms not a possibility (only one near me)
Considering Martin advocates Deadlifts, Chins, BenchPress and Squats as the big 4 exercises to structure your workout around, I'm just not sure how to restructure it now I'm losing one of the main lifts.
Could I potentially switch pullups for the deads? or is doing pullups and chins in the same workout not a good idea?
Any other ideas on how I should structure my workout for a recomp/cut on leangains?