ROUTINE feedback & suggestions

umop apisdn

umop apisdn

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Hi all,

I've been doing StrongLifts 5x5 and had some good results thus far. I'm wanting to step up my workload and intensity in the gym so trying to settle on a full body four-day split which I believe will give me a little more flexibility if I happen to miss a session due to work. I've put the following rotating two-week program together with it split by push/pull upper days and quad/ham dominant days for the lower body. I'd appreciate your thoughts and feedback on this routine. Cheers!

WEEK ONE

MONDAY – UPPER PUSH
• Alternating cable crossover fly for pre-exhaust (4 set with 15-20 reps)
• Flat BB Bench Press (3 sets for 5-8 reps)
• DB overhead press (4 sets for 10-12 reps)
• Lateral raises (4 sets for 10-12 reps)
• DB French press

TUESDAY – LOWER / QUAD w/ pre-fatigue
• Leg extension (4 sets with 15 – 20 reps)
• Single leg squat to bench (4 sets with 5 reps ea. side)
• Squats (3 sets at 5 – 8 reps)
• Calf raises superset;
o
tibialis anterior focus(toe raises w/ band) 15-25 reps
o Straight leg standing calf raises – 10-12 reps​

THURSDAY – UPPER PULL
• DB pullover (4 sets with 10-12 reps)
• Lat pulldown (4 sets with 10-12 reps)
• DB incline prone row (4 sets with 10-12 reps)
• Face Pulls (4 sets with 10-12 reps)
• Spider curls (3 sets with 10-12 reps)

FRIDAY – LOWER / HAM
• Leg curls (4 sets with 15-20 reps)
• Trap bar deadlift (3 sets at 5-8 reps)
• Good Mornings (4 sets with 10-12 reps)
• Calf presses (4 sets with 15 – 20 reps)

WEEK TWO

MONDAY 2 – UPPER PUSH
• Overhead band press for warmup (3-second hold at top / 2 sets for 10 reps)
• BB Overhead press (4 drop sets with 10/8/6/6 reps)
o Finish with another set of band press for 15 reps​
• Cable Delt-stretch 21’s [rear/lateral/front] (2-3 sets for 7 reps each)
• DB incline press (3 sets for 5 – 8 reps)
• Dips [leaning forward] (3 sets to failure)

TUESDAY 2 – LOWER / QUAD w/ pre-fatigue
• Leg extension (4 sets with 15 – 20 reps)
• Single leg squat to bench (4 sets with 5 reps ea. side)
• Squats (3 sets at 5 – 8 reps)
• Calf raises superset;
o tibialis (toe raises w/ band) 15-25 reps
o Straight leg standing calf raises – 10-12 reps​

THURSDAY 2 – UPPER PULL
• Rack pulls (3 sets with 5 – 8 reps)
• One arm cable row (4 sets with 10 – 12 reps)
• Cabe shrugs (4 sets with 10-12 reps)
• Face Pulls (4 sets with 10-12 reps)
• Hammer curls (3 sets with 10-12 reps)

FRIDAY 2 – LOWER / HAM w/ pre-fatigue
• Leg curls (4 sets with 15-20 reps)
• Smith machine Stiff leg deadlifts (3 sets at 5-8 reps)
• Glute ham raises (4 sets with 10-12 reps)
• Calf presses (4 sets with 15 – 20 reps)
 
umop apisdn

umop apisdn

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Looking at this again and I’m thinking maybe I should swap a few set numbers around? I noticed I’ve got 3 sets with 5-8 reps for some big lifts like dead’s, squats, bench and 4 sets with 10-12 reps for more accessory work.

What do you guys think? I want to do 5x5 for another couple weeks then transition to more volume so I appreciate the insights before I get started.

Would it be more beneficial to swap them to 4 sets with heavier weight at 5-8 reps and 3 sets at 10-12 reps?
 

StoneMountain

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Looking at this again and I’m thinking maybe I should swap a few set numbers around? I noticed I’ve got 3 sets with 5-8 reps for some big lifts like dead’s, squats, bench and 4 sets with 10-12 reps for more accessory work.

What do you guys think? I want to do 5x5 for another couple weeks then transition to more volume so I appreciate the insights before I get started.

Would it be more beneficial to swap them to 4 sets with heavier weight at 5-8 reps and 3 sets at 10-12 reps?
What are your goals for doing this program? Are you trying to get more strength or more mass?
As far as your question, everyone responds differently. I know for myself that I can't do my big lifts for higher reps because I don't progress as well. If you've been doing lower reps, try mixing it up. Go for the higher reps and see how your body responds to that (unless your goal is pure strength, if so, I would keep the reps low and weight high).
 
AmateurStrong

AmateurStrong

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I would always stick to the way the program is intended to be ran, and only make modifications if you have legitimate reasons to do so
 

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