E94B
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So just a little bit about what I'm trying to accomplish with this program
1) Strength
2) Aesthetics
3) 60 minutes from start to finish
4) 2-3 days a week maximum
5) Flexibility/Mobility
I'm not trying to be a bodybuilder and gain 20 lbs of muscle. I'm not trying to be a powerlifter and total the most weight. I pretty much just want to be strong, aesthetic, and I don't want to put an incredible amount of time into working out with weights (I'd much rather do sports, etc).
Workout A)
• Incline Press RPT 5, 6, 8
• Chin Ups RPT 5, 6, 8
• Low Bar Squat RPT 5, 6, 8
Decline Pec Flies2-4x10
Cable Lateral Raises 2-4x10
Workout B)
• Military Press RPT 5, 6, 8
• Barbell Row RPT 5, 6, 8
• Single Legged Leg Press RPT 5, 6, 8
Barbell Curl 2-4x10
Tricep Push Down 2-4x10
Workout C)
• Bench Press RPT 5, 6, 8
• Wide Grip Upright Row RPT 5, 6, 8
• Romanian Deadlift RPT 5, 6, 8
Face Pulls 2-4x10
Hamstring Curl 2-4x10/Jump Squat 2-4x10
RPT = Reverse Pyramid Training
I pretty much combined the idea of a Push/Pull/Legs into a 3 day FBW where the push exercise would hit the chest, tris, and shoulders and the pull would hit the Back and Biceps and the legs would hit the hamstrings/quads/glutes/etc. for the main exercises in bullets. The assistance exercises with the squares I went for a more volume/less strength approach and went by body parts, so Workout A would be "Full body w/ chest and shoulders" to just go for some extra work with this muscle groups. There will be long rest periods for the black dot bulleted exercises where I will foam roll and do some light mobility work, and on off days I'll be doing yoga/stretching with abs (planks, ab wheel roll outs, etc). Each week when I hit a specific weight for the specific amount of reps (Say 100 lbs for 5 reps on the romanian deadlift) I'll increase the weight the next week on that same set (105 lbs for 5 reps on the RDL)
I'm wondering what people who have more expertise than I do would think about htis program? Maybe a better FBW is available? Thank you for your time.
1) Strength
2) Aesthetics
3) 60 minutes from start to finish
4) 2-3 days a week maximum
5) Flexibility/Mobility
I'm not trying to be a bodybuilder and gain 20 lbs of muscle. I'm not trying to be a powerlifter and total the most weight. I pretty much just want to be strong, aesthetic, and I don't want to put an incredible amount of time into working out with weights (I'd much rather do sports, etc).
Workout A)
• Incline Press RPT 5, 6, 8
• Chin Ups RPT 5, 6, 8
• Low Bar Squat RPT 5, 6, 8
Decline Pec Flies2-4x10
Cable Lateral Raises 2-4x10
Workout B)
• Military Press RPT 5, 6, 8
• Barbell Row RPT 5, 6, 8
• Single Legged Leg Press RPT 5, 6, 8
Barbell Curl 2-4x10
Tricep Push Down 2-4x10
Workout C)
• Bench Press RPT 5, 6, 8
• Wide Grip Upright Row RPT 5, 6, 8
• Romanian Deadlift RPT 5, 6, 8
Face Pulls 2-4x10
Hamstring Curl 2-4x10/Jump Squat 2-4x10
RPT = Reverse Pyramid Training
I pretty much combined the idea of a Push/Pull/Legs into a 3 day FBW where the push exercise would hit the chest, tris, and shoulders and the pull would hit the Back and Biceps and the legs would hit the hamstrings/quads/glutes/etc. for the main exercises in bullets. The assistance exercises with the squares I went for a more volume/less strength approach and went by body parts, so Workout A would be "Full body w/ chest and shoulders" to just go for some extra work with this muscle groups. There will be long rest periods for the black dot bulleted exercises where I will foam roll and do some light mobility work, and on off days I'll be doing yoga/stretching with abs (planks, ab wheel roll outs, etc). Each week when I hit a specific weight for the specific amount of reps (Say 100 lbs for 5 reps on the romanian deadlift) I'll increase the weight the next week on that same set (105 lbs for 5 reps on the RDL)
I'm wondering what people who have more expertise than I do would think about htis program? Maybe a better FBW is available? Thank you for your time.
