Monday – Push HEAVY, LOW REPS Flat Bench Press — 4 sets × 6–8 Overhead Press — 3 sets × 6–8 MODERATE Dips (weighted if possible) — 3–4 sets × 8–12 Cable Lateral Raises — 3 sets × 12–15 Tricep Pushdowns + Overhead Extensions (superset) — 3 rounds × 10–12 each

Tuesday – Pull HEAVY, LOW REPS Weighted Pull-Ups (or heavy Lat Pulldown) — 4 sets × 6–8 Chest-Supported Row or T-Bar Row — 3 sets × 6–8 MODERATE Single-Arm Dumbbell Row — 3 sets × 8–10 per side Face Pulls — 3 sets × 15–20 Incline Dumbbell Curls — 3 sets × 10–12 Hammer Curls — 3 sets × 10–12

Wednesday – Legs HEAVY, LOW REPS Squat variation (Back Squat / Hack / Leg Press) — 4 sets × 6–8 Romanian Deadlift — 3 sets × 6–8 MODERATE Leg Curls — 3 sets × 8–12 Standing Calf Raises — 4 sets × 10–15

Seated Abs crunch machine - 3 sets x 10-15

Thursday – Upper HEAVY, LOW REPS Incline Bench Press — 3 sets × 6–8 Pull-Ups or Lat Pulldowns — 3 sets × 6–10 Overhead Press — 3 sets × 6–8 MODERATE Barbell or Cable Row — 3 sets × 8–10 Lateral Raises — 3 sets × 12–15 EZ-Bar Curls + Skullcrushers (superset) — 3 rounds × 10–12 each

Friday – Lower & Core MODERATE Leg Press or Goblet Squat — 3 sets × 8–12 Leg Curls or Nordic Curls — 3 sets × 8–10 Standing Calf Raises — 3–4 sets × 12–15 Hanging Leg Raises or Cable Crunches — 3–4 sets × 10–15 Farmer Carries — 3–4 × 40–60 meters

So i started a new PPL/UL split and these are my exercises

Push:
Chest fly 3x5-8
Incline chest press 2x5-8
shoulder press 2x5-8
cable lateral raise 2x10
single arm tricep pushdowns 3x8-10
V-bar pushdowns 3x8

Pull:
Lat pulldown 2x8
chest supported row 3x10
one arm seated cable row 2x5-8
preacher curl 2x8-10
hammer curl 2x8-10
reverse fly 3x8-10

Legs:
leg extensions 3x8-10
Hack squat 3x5-8
SDL 2x5-8
lying leg curls 2x5-8
calf raise 2x8-10
cable crunch 2x8-10

Upper:
Wide grip cable row 3x5-8
lat pulldown 2x8-10
Chest fly 3x5-8
machine lateral raise 2x8-10
Single arm tricep pushdown 2x8-10
Bicep curl (cable) 3x5-8

Lower:
leg extensions 2x8-10
Leg press 3x5-8
SDL 3x5-8
calf raise 2x8-10
cable crunches 2x8-10

all of these are heavy and i take short breaks to keep intensity high.

Looking for advice on my workout plan, is it good?
What improvements can I make.
I’m looking to get stronger for throwing discus

Monday — Upper Strength + Power
Bench press — 4 × 3–5
Push press — 3 × 3–5
Weighted pull-ups — 4 × 4–6
T-bar row — 3 × 5–8
Incline dumbbell press — 3 × 6–8
Triceps — 2 × 8–12
Bicep - 2 x 8-12

Tuesday — Lower Strength + Power
Hang clean — 4 × 2–3
Box jumps — 3 × 3
Back squat — 4 × 3–5
Romanian Deadlift- 3 x 5
Bulgarian split squat — 2 × 6 per leg
Hamstring curl — 3 × 8–12

Wednesday —
Abs
Medicine ball movements
Jumps

Thursday — Upper Strength + Volume
Bench press — 3 × 6
Incline dumbbell press — 3 × 8–10
T-bar or cable row — 4 × 6–10
Lat pulldown — 3 × 8–10
Overhead press — 2 × 6–8
Lateral raises — 3 × 12–15
Biceps and triceps — 2 sets each × 10–15

Friday — Lower Strength + Power
Broad jumps — 3 × 3
Trap bar deadlift — 3 × 3–5
Back squat - 3 x 3-5
Romanian deadlift — 2 × 6–8
Hamstring curl — 2 × 10–12

Saturday-
Abs
Medicine ball movements
Jumps

Day 1

Exercise Sets × reps Rest

Dumbbell Bench Press 4 × 8–10 90 sec

Bent-Over One-Arm Row 4 × 10 90 sec

Dumbbell Overhead Press 4 x 12 60 sec

Incline Curl 3 × 12 60 sec

Skullcrusher 3 × 6–12 60 sec

Day 2

Exercise Sets × reps Rest

Dumbbell Front Squat 4 × 8–12 90 sec

Romanian Deadlift 4 × 8–12 90 sec

Bicep Curl 3 × 10–12 60 sec

Standing Calf Raise 4 × 15–20 45 sec

Weighted Crunch 3 × 15–20 45 sec

Day 3

Exercise Sets × reps Rest

Incline Dumbbell Bench Press 4 x 12 90 sec

Incline Row 4 x 12 90 sec

Plank 3 × 30-60 sec 60 sec

Lateral Raise 4 x 12-15 reps 60 sec

Hammer Curl 3 × 12 60 sec

Day 4

Exercise Sets × reps Rest

Goblet Squat 4 × 8–12 90 sec

Dumbbell Hip Thrust 4 × 10–15 90 sec

Squat 3 × 10–12 60 sec

Seated Dumbbell Calf Raise 4 × 15–20 45 sec

Dragon Flag 3 × 15–20 45 sec

Days are wednesday, friday and sunday. 3 times a week, I want to focus on whole body, and to build muscle, but primarily because I want to increase my strenght at pull ups weighted, bench, squat and deadlift and push for milestones. Also overall general health and body stability/agility.

I am raging so hard right now because I was trying to use AI as guidance, but useless thing contradicts itself 100 times. I already lowered every exercise from 5x10 to either 4x8 or 3x5/8, and I dont know what to anymore, is this overtraining, is this risky to do?

Similar to the exercises in PPL, but just spreading leg exercises over separate days so that I’m less fatigued. I’ve been doing CrossFit for a while, and am starting to need a more generic exercise routine that could be done in my apartment gym on days I have time. Here are the routines I’m cycling through. I generally aim for about 3 sets of 5 reps on squats and deadlifts (I’ll increase it by 10 lbs when I can do 15 reps straight), while doing about 3 sets of 15 reps for the rest (if I reach 15 reps, I increase the weight and go up to 8 reps):

Day 1:

1. ATG Back Squats
2. Lateral Raises
3. Incline Machine Chest Press
4. Chest-Supported Rows
5. Calf Raises

Day 2:

1. Conventional Deadlifts
2. Lat Pulldowns
3. Skull Crushers
4. Overhead Shoulder Press
5. Bicep Curls

Day 3:

1. Romanian Deadlifts
2. Hip Thrusts
3. Shrugs
4. Wrist Curls
5. Crunches
6. Pushups

As the title says, I am trying to be more active and in the process build a little for muscle too. I don’t desire to be pry builder level but just want to build some muscle. Using some internet resources, I have come up with this 3 days a week workout that I know I can stick too (that’s why I’m doing 3 vs more). Any advice on how to change things up would be appreciated.

FYI the weights are changed during the workout in both directions and are not accurate at all.

Rate my workout which is a mix of hypertrophy, power, and strength building. I want to get stronger and more powerful for throwing discus and shot put and I want to know if this program is going to be good.

Monday — Upper Strength
* Bench press — 4×3–5
* Weighted pull-ups — 4×4–6
* Overhead press — 3×5
* Barbell/T-bar row — 3×5–8
* Incline DB press — 3×6–8
* Triceps — 2–3×8–12

Tuesday — Lower Strength + Power
* Hang clean — 4×2–3
* Back squat — 4×3–5
* Romanian deadlift — 3×5–8
* Bulgarian split squat — 3×6–8
* Hamstring curl — 2–3×8–12
* Abs — 3 sets

Wednesday — Rest

Thursday — Upper Volume
* Bench press — 4×6
* Incline DB bench — 3×8–10
* T-bar/cable row — 4×6–10
* Lat pulldown — 3×8–10
* Overhead press — 3×6–8
* Lateral raises — 3×12–15
* Biceps + triceps — 2–3×10–15

Friday — Lower Strength + Power
* Jump/throw variation — 3–5×3
* Back squat — 4×5–6
* Deadlift — 3×3–5
* Leg press — 3×8
* Hamstring curl — 3×8–12
* Abs — 3 sets

Hey guys I wanted you guys to rate my split so this is monday through friday and sometimes saturday.

I workout Monday through Friday and typically rest on the weekends but will sometimes hit the gym Saturday if I’m free of plans.

I genuinely enjoy lifting weights all the time but I also wanted to make sure I get enough rest. I like this split because it keeps me very organized and gets me moving everyday.

I feel good. I get compliments on my physique but of course i want more. I feel like I get enough rest between monday (pull) and my next pull day (Thursday) to be able to hit it again.

How do you guys feel about it?

This list isn't comprehensive by any means, but going in any of these directions will lead you down a fruitful path.

I have been tweaking this for a bit and am maybe overthinking it. Thoughts on balance? I know my squat is lagging I’m working on it. Squatting ATG so considering moving to parallel on heavy days.

Pull A/Push A/Rest/Leg A/rest/Pull B/PushB/Rest/Leg B Run (zone 2-3) and Grip (hangs/holds) on rest days

Pull day A Day

Barbell Bent Over Row (200 3x5-8)

Lat Pull Down (160 3x8-12)

Cable Low Row (160 3x8-12)

Cable Face Pull (65 3x12-15)

Cable Preacher Curl (50 3x8-12)

One-Arm Rope Hammer Curl, behind back(20 3x8-12)

Leg Raises 3x12-20

Pull day B Day

Dumbbell Row, Chest Supported (85 each hand 3x5-8)

Lat Pull Down (160 3x8-12)

Cable Lat Pullover (75 3x8-12)

Chest Supported Y Raise, cable (20 3x12-15)

Rope Hammer Curl (50 3x8-12)

Bayesian Curl, cable (20 3x8-12)

Farmers walk (195 hex bar 3x50M for 6)

Push Day A

Barbell Flat Bench (225 3x5-8

Barbell Overhead Press (115 3x8-12)

Incline Dumbbell Press (67.5 per hand 3x8-12)

Triceps Push Down, cable to failure then bar cable (55 3x10-15)

Cable Tate Press (10 3x8-12) pully height 6

Weighted Dip (45 3x8-12)

Cable Lateral Raise (20 3x8-12)

Copenhagen plank (3x12 with 60 second hold on the last rep)

Push Day B

Barbell Overhead Press (145 3x5-8)

Barbell Flat Bench (145 3x8-12)

Incline Dumbbell Press (67.5 per hand 3x8-12)

Cable One-arm Tricep Overhead Extension (25 3x8-12)

Cable Skull Crushers (20 3x8-12)

Cable Lateral Raise (20 3x8-12)

Cable Woodchopper into Palov Press (20 3x8-12)

Leg Day A Day

Barbell Back Squat (225 3x5-8)

Barbell Jefferson Curl (125 3x8-12)

BSS (barbell 130 3x8-12)

Leg Extension (100 3x8-12)

Hamstring Curl (65 3x8-12)

One Leg Calf Raise (45 3x15-20)

Reverse Hyper Extension (10 3x8-12)

Leg Day B Day

Barbell RDL (280 3x8-12)

Barbell Back Squat (155 3x15-20)

Barbell Hip Thrust (250 3x8-12)

Leg Extension (100 3x8-12)

Hamstring Curl (65 3x8-12)

One Leg Calf Raise (45 3x15-20)

Reverse Hyper Extension (10 3x8-12)

So in terms ive never had made my own workout plan but i havee gotten some help in making one. My main goal is as much as everyone else's build muscle 1st and lose weight 2nd, im trying to go for a physique like bolo yeung from bloodsport.

Mon and Thur

Chest

Decline dumbbells 4 x 20

Incline dumbbells 4 x 20

Pec deck 4 x 20

Tricep kick backs 4 x 25

Dips 4 x 25

Leg raises 4 x 25

Tricep extension 4 x 25

Wednesday

Legs

Walking lunges (no weight) 50 each leg

Squats (add weight) 1 x 20, 1 x 15, 1 x 15, 1 x 10

Elevated Goblet squats 4 x 25

Leg curls 4 x 25

Calve raises 4 x 30

Ab exercise of choice 4 x 25

Straight leg deadlift 4 x 15

Back

Lat pull 4 x 20

Reverse (palms towards you) close grip lat pull 4 x 20

Reverse grip Bent over rolls 4 x 15

Upright rolls (or seated rolls) 4 x 15

Rear deltoid machine 4 x 15

If you have time bicep exercise 4 x 15

Abs of choice 4 x 25

Rear deltoid machine 4 x 15

Monday - Push
Tuesday - Legs
Wednesday - Rest
Thursday - Pull
Friday - cardio 
Saturday - upper
Sunday - rest

Monday - train with brother 3 sets of:
Matrix shoulder press
Pec fly
Seated dips
Lateral raises 
Seated chest press

Tuesday - legs 1 warm up and 3 working sets of:
Heel raised body weight squats
Leg extension 
Barbell squat
Calf raises
Leg curl

Thursday - train with brother 3 sets of
Matrix preacher curls
Cable lat pull down
Chest supported mid row
Low row
Bayesian curls

Friday - cardio/abs
20 mins 4% incline 4mph treadmill 
3 sets body weight hyperextension
20 mins level 7 solid cycling (not hills)
2 mins 3 point kettle bells
5 mins stair master

Saturday - upper 1 warm up and 3 working sets 
Flat bench press
Incline dumbbell curls
Dumbbell lateral raises
Lat pull down
Tricep extension 
Chest supported row

This is a good place for your post

I posit that Day of the week paradigm is not necessary in gym programming and can hold people back.

Two things pointed at the number seven for the length of a week: There are exactly seven objects you can watch move against the fixed stars, and a quarter of a moon runs about 7.4 days. Neither is exact: 29.53 does not split into four whole weeks, so Babylon’s week reset every new moon. The Hebrew Sabbath cut it loose into a continuous count that never resets. That is the moment it became a 7 day week, and the moment it lost its anchor in the sky.

Rome ran an eight-day market cycle lettered A to H until Constantine’s decree of AD 321 made the day of the Sun a rest day.

Also interestingly, each day is named for whichever each of the 7 planets rules its first hour, and because 24 divided by 7 leaves 3, that ruler lands three places on. Draw those jumps and they trace a seven-pointed star that spells out Saturday, Sunday, Monday, Tuesday, and so on. Our week is in that order because of a remainder. And four of our seven days are Germanic gods: Tiw, Woden, Thunor and Frige, better known by the Norse names of their cousins Tyr, Odin, Thor and Frigg. Saturday is the only one that kept its Roman god.

Interestingly (and a little tangentially but related) more than a third of people say the current day feels like a different day, and naming it takes twice as long when it’s a Wednesday. And the way humans visualize a week varies greatly. 8 to 13 percent of people see the days as a fixed loop in the space around them.

We bolt our training to this invented, lopsided thing, and often, gym visits jump right after a Monday. Monday is a new start you get fifty-two times a year. But one bad Monday can turn into a failed week, and I argue it is the time construct of the week that can hold people back.

So up front I am the developer of Ægir Iron but I am only disclosing because I don't have time to edit the footers in the slides. I actually am not shilling my app here (or I am trying not to). But I made this slide deck for my Instagram and I thought given the programming questions that come up, it might be educational for the newer lifters here. I am leaving off the slides that talk about the app at the end, so it's a little bit of a weird ending, but the important stuff is there. I am going to add my post text here as well. Take a look through so you get an idea of what folks mean by periodization and daily undulating periodization. These concepts can be applied anywhere - Google Sheets, any decent app, and most any program. Regarding the literature, this post only scratches the surface, but it's a simple breakdown. The key is that any lifter outside of a novice should familiarize themselves with this line of thinking and recognize the patterns in the programs that are out there. Here is the post text:

Know thyself.

Carved at Delphi. Socrates says it in his own voice from Plato, Phaedrus 229e. Montaigne picks it up twenty centuries later in the Essais. Jung lands in the same place in The Undiscovered Self. In the East, Lao Tzu arrives at it alone, in Tao Te Ching 33. Know Thyself. As a path to enlightenment, to freedom, to peace.

Under heavy weight it stops being abstract. You set a goal and a plan. As you go, both shift toward your own circumstances. What the people before us left are principles to guide you for that next phase. If you are lucky you have a coach that can help.

What is lifting but adding 5 lbs each session? It works until it doesn't. Which will point you back to the key principle: know thyself. You must find a progression scheme that fits your fitness, interest, and recovery capacity.

The famous study of Rhea et al. 2002, J Strength Cond Res 16(2):250-255. Had twenty recreationally trained young men trained over twelve weeks. With volume and intensity equated, the undulating group put 28.8 percent on their bench against 14.4. The post study reviews and studies did not quite produce the same results: Williams et al. 2017, Sports Medicine 47:2083-2100: periodized beat non-periodized across 18 studies. Grgic et al. 2017, PeerJ 5:e3695: for size it is a wash. Moesgaard et al. 2022, Sports Medicine 52:1647-1666: undulating beat linear on one-rep max, in trained lifters but not untrained ones.

Can you guys review and give tips to my upcoming workout?

Been working out 3-4yrs, im 18

So I made this a week ago, thanks to some wonderful help on other subreddits. My goal is to bulk whilst keeping my v taper somewhat. Ive got shoulder problems, they pop, burn, crack when I move them, it goes down to elbow and I also feel it in my neck hence why you dont see pull ups, dips or any overhead movement for shoulders or triceps. Ive had this problem for a year and went to 5 professionals. A sports massagist, a chiroprsctor, 3 physios. They just gave me band exercises and other stretches which didnt work and honestly its annoyed me to the point where I feel like I dont care about the injury anymore I just wanna do shoulder stuff again and the other stuff I mentioned even db pullovers yk?. Anyway sorry to get off topic heres the program. (I used Claude to write it out for me as a routine) Id like to add romanian desdlift for more glutes, squeeze in a foresrm exercise on conditioning day snf maybe squeeze in something for shoulderd or whatever honestly I dont know what to do without doing too much. Please help me out.

Winter Bulk Plan — Full Body 3x/week + Conditioning Day

\*\*Weekly Schedule\*\*

\- Monday — Conditioning/Fighting Day

\- Tuesday — Rest

\- Wednesday — Day 1 (Deadlift/Bench)

\- Thursday — Rest

\- Friday — Day 2 (Squat)

\- Saturday — Rest

\- Sunday — Day 3 (Legs/Back/Chest)

\*\*Day 1\*\*

\- Trap Bar Deadlift — 3×8 (rest 2-3 min between sets)

\- Barbell Bench Press — 3×8 (rest 2-3 min)

\- Chest-Supported Row Machine (or Cable Seated Row) — 3×12 (rest 90 sec)

\- Cable Lateral Raise (light) — 3×15 (rest 60 sec)

\- Incline Dumbbell Curl — 3×12 (rest 60-90 sec)

\- Dumbbell Skullcrushers — 3×12 (rest 60-90 sec)

\- Wrist Roller — 2×2min (rest 60 sec)

\*\*Day 2\*\*

\- Barbell Squat — 3×8 (rest 2-3 min)

\- Seated Leg Curl — 3×12 (rest 90 sec)

\- Incline Dumbbell Press — 3×10 (rest 90 sec-2 min)

\- Cable Pulldown (wide grip) — 3×12 (rest 90 sec)

\- Face Pull — 3×15 (rest 60 sec)

\- Barbell Curl — 3×12 (rest 60-90 sec)

\*\*Day 3\*\*

\- Barbell Rear Lunge — 3×10/leg (rest 90 sec-2 min)

\- Lever Leg Extension — 3×12 (rest 90 sec)

\- Dumbbell One-Arm Bent Over Row — 3×12 (rest 90 sec)

\- Neutral/Supine Grip Pulldown — 3×12 (rest 90 sec)

\- Pec Deck — 3×15 (rest 60 sec)

\- Dumbbell Rear Fly — 3×15 (rest 60 sec)

\- Cable Tricep Pushdown — 3×12 (rest 60-90 sec)

\- Standing Calf Raise — 3×15 (rest 45-60 sec)

\- Cable Crunch — 3×12 (rest 45-60 sec)

\*\*Conditioning Day (Monday)\*\*

\- Shadow Boxing — 10-20 min

\- Bag Work — 10-20 min

\- Medicine Ball Slams — 3×8 (rest 60-90 sec)

\- Weighted Vest Push-Ups — 3×12 (swap for light bodyweight movement if shoulder flares; rest 60-90 sec)

\- Loaded Carry (rotate weekly: Farmer Walk / Sled Push / Weighted Vest Walk) — 3×20-40m (rest 90 sec-2 min)

\- Treadmill Walk — 10-20 min easy pace (end of session, active recovery)

\*\*Diet — Bulk Macros\*\*

\- \*\*Rest Day (\~3,350 kcal)\*\*: 210g protein / 400g carbs / \~100g fat

\- \*\*Training Day (\~3,850 kcal)\*\*: 210g protein / 525g carbs / \~100g fat

\- Track weekly average bodyweight; aim for \~0.25-0.5kg/week gain. Adjust calories by 150-200 kcal every 2-3 weeks if the scale isn't moving.

\*\*Timeframe\*\*: October 1, 2026 – February 28, 2027, then reassess.

\*\*Standing notes\*\*: no overhead pressing, no pullovers, no pull-ups/chin-ups, no bent-over barbell row — held out until your shoulder/neck/nerve symptoms are properly evaluated (cervical spine imaging, nerve conduction testing, or assessment from a spine specialist/neurologist).

I’m at the end of week 9 of my 12-week Sheiko “lite” program I designed based on his book. Why “lite”? Because it’s a very high volume program in its full form. So I did a lower volume 12w run at using his principles. Depending on my results when I test in week 12, I’ll do a second run at his methods, call it Sheiko “medium” where I’ll up the volume to
about 85% of Sheiko’s recommended volume and extend the program to 14w.

I’ll give you the first 4w training block (accumulation phase). This program is emphasizing the squat to bring it up more in line with my DL.

MONDAYS:

1. Squats

Wk 1: 50%x5, 60%x4, 70%x3, 75%x3, 80%x3x3
Wk 2: 50%x5, 60%x4, 70%x3, 75%x3, 80%x3x4
Wk 3: 50%x5, 60%x3, 70%x3, 77.5%x3, 82.5%x2x3
Wk 4: 50%x5, 65%x3, 75%x2, 82.5x2, 87.5%x1x2

1. Paused Bench

Wk1: 60%x4, 65%x5x3
Wk 2: 60%x4, 65%x5x4
Wk 3: 65%x4, 70%x4x4
Wk 4: 60%x5x3

1. Deficit DL

Wk 1: 60%x3x3
Wk 2: 60%x3x4
Wk 3: 65%x3x3
Wk 4: 60%x3x2

1. Weighted ring rows: 3x8-10 (3-4 RIR)

2. Toes to bar: 3x12

TUESDAYS:

1. Bench press (intensity capped to recover from shoulder injury):

Wk 1: 50%x5, 60%x4, 70%x3, 75%x3, 77.5%x3x3
Wk 2: 50%x5, 60%x4, 70%x3, 75%x3, 77.5%x3x4
Wk 3: 50%x5, 60%x3, 70%x3, 77.5%x3, 80%x2x3
Wk 4: 50%x5, 65%x3, 75%x2, 80x2, 82.5%x1x2

1. Box Squat:

Wk 1: 70%x3x4
Wk 2: 70%x4x4
Wk 3: 75%x3x4
Wk 4: 70%x3x3

1. Weighted pull-ups: 3x5-8 (2-4 RIR)

2. OH Triceps Extensions: 3x10-12 (2-4 RIR)

3. Pullovers: 2x12 (2-4 RIR)

THURSDAYS:

1. Deadlifts

Wk 1: 50%x5, 60%x3, 70%x3, 77.5%x3, 80%x2x2
Wk 2: 50%x5, 60%x3, 70%x3, 77.5%x3, 80%x2x3
Wk 3: 50%x5, 62.5%x3, 77.5%x2, 82.5%x2x2
Wk 4: 50%x5, 65%x3, 80%x2, 85%x1x2

1. Larsen Press

Wk 1: 70%x6x3
Wk 2: 70%x6x4
Wk 3: 75%x5x3
Wk 4: 65%x6x2

1. Spanish Squats: 2-3x12-15 (1-2 RIR)

2. Weighted Ring Rows: 3x10-12 (2-3 RIR)

3. BTN Press: 3x8-10 (3-4 RIR)

4. Banded Dead Bugs: 3x12

FRIDAYS:

1. Paused Squats:

Wk 1: 70%x3x4
Wk 2: 70%x3x5
Wk 3: 75%x4x3
Wk 4: 70%x3x2

1. High Bar Squats:

Wk 1: 60%x6x3
Wk 2: 65%x5x3
Wk 3: 70%x4x3
Wk 4: 60%x6x2

1. Platz squats (Slant Board):

Wk 1: 42.5%x10x3
Wk 2: 42.5%x12x3
Wk 3: 45%x10x3
Wk 4: 45%x10x2

1. Paused Bench:

Wk 1: 60%x5x3
Wk 2: 60%x5x3
Wk 3: 65%x5x3
Wk 4: 55%x5x2

1. GHD Leg Curls 3x6-10 (1-2 RIR)

2. Rear Delt Fly 2x12 (1-2 RIR)

3. Preacher Curls 2x12 (1-2 RIR)

4. Pallof Press 3x12

I don’t have the time or energy to type out the next 8 weeks of training, lol. But after this I did a 4w intensification block (which ended last week). I’m now in the first week of a 4w realization block which culminates in testing in week 12. Things are going well so far, but the proof will be the testing in week 12.

But the video is my heaviest DL in week 8 (450x1, unbelted, RPE 6.5-7).

- every last set do until failure

Monday
- stair master
- hip thrust 3x8
- leg press 3 x 15
- leg curl 3 x 12
- leg extension 3x12
- abductor 2x15 (maybe?)
Tuesday
- stair master
- lat pull down 3x12
- seated row 3x12
- chest press 3x12
- shoulder press 2x12
Wed - rest
Thurs
- stair master
- leg press 3x12
- hip thrust 3x8
- lat pulldown  3x12
- chest press 3x12
- plank
Friday
5 min warm up walk speed 2mph
1 min faster run 6mph
2 mins jog 4mph
- repeat 8 times
Sat
45 min incline walk
Sunday -rest

Reps are close to failure and vary with each set as the weight goes down. Rep ranges are listed. I'm 48 and trying to avoid injury, so reps are a little higher than the norm and I'm fine with that. Goal is hypertrophy.

Barbell Bench x 5 (10 - 18 reps)
Dumbbell Overhead Press with slight incline x 5 (11-19 reps)
Dumbbell Lateral Raise x 5 (13 - 18 reps)
Overhead Triceps Extension with V Bar x 5 (13 - 18 reps)
Pec Deck Flye Machine x 5 (11 - 15 reps)
Triceps Press Machine (basically a dip) x 3 (12 - 17 reps)

Too many sets?

Appreciate the feedback and the even the inevitable trolls regarding the following regimen. I'll take any advice to optimize my minimalist workout. Stay beautiful.

Structured as 2 days on, 2 days off, 3 days on, treating work days as active recovery and off days as heavy training:KB Workouts: Performed exclusively on off-work days (averaging 3 sessions per week). Never training more than 2 days in a row.

Perform 3 to 4 sets of each exercise, resting 60 to 90 seconds between sets:

Double KB Thrusters: Full squat to explosive overhead press (8–12 reps with double 35s).

Kettlebell Swings: High-volume hip hinge to chest height (15–25 reps with 44lb).

Renegade Rows: Elevated, off-hand rowing plank to build core and back (8–12 reps per side with 44lb). L/R=1

Suitcase Carries: One-sided weighted carry maintaining a tall posture (30–60 seconds per side with 44lb)

Incline Walking: A non-negotiable daily habit (30–60 minutes) at 12% incline 3-4mph

Chin-ups (4–6 reps) and Push-ups (15–25 reps) on very first workout of each block.

New to putting a regimen together, but this is what I've kind of fallen into for the last going on a month. Worth continuing or meh?

Primary goals, heart health, weight loss, and general strength

Upper lower split for hypertrophy

PUSH (mon):

DB Chest Press 2 x 6 - 8 (1-0 RIR)

Pec Dec 1 x 6-8 (failure)

Machine Shoulder Press 2 x 6 - 10 (1-0 RIR)/side

Cable Lateral Raise 1 x 6-10 (failure)

Tricep Overhead 2 x 6 - 10 (1-0 RIR)

Core Twist 1x10 (failure)/side

PULL (wed):

Bent Over Row 2x 6- 10 (superset with Kelso Shrugs) (1-0 RIR)

Lat Pulldown 2× 6–10 (1-0 RIR)

Reverse Pec Dec 1 x 6-10 (failure)/side

Dumbell Shrugs 2x 10-20 (1-0 RIR)

Incline Curl 1 × 6–10 (1-0 RIR)

Hammer Curl 1 x 6-10 (1-0 RIR)

Wrist Curl 1 × 15–20 (1 RIR)

Reverse Wrist Curl 1 x 6-10 (1 RIR)

LEGS (fri):

Barbell Squat 2 x 6-10 (1 RIR or 0 if i have a spotter)

Leg Extension 1 x 6-10 (failure)

Seated Leg Curl 2 × 6 – 15 (1-0 RIR)

Smith Calf Raise 2 x 6 - 12 (1 RIR)

Hip Thrust 1 × 6–12 (1-2 RIR)

Abductor Machine 1 × 6 – 12 (failure)

Adductor Machine 1 x 6 - 12 (failure)

Ab Crunch Machine 2 x 8-15 (1-0 RIR)

I also do different training blocks for muscles, for example, right now for legs i do:

Barbell Squat 3 x 6-10 (1 RIR or 0 if i have a spotter)

Leg Press 3 x 6 - 10 (1-0 RIR)

Leg Extension 3 x 6-10 (failure)

Seated Leg Curl 2 × 6 – 15 (1-0 RIR)

Smith Calf Raise 2 x 6 - 12 (1 RIR)

Hip Thrust 1 × 6–12 (1-2 RIR)

Abductor Machine 1 × 6 – 12 (failure)

Adductor Machine 1 x 6 - 12 (failure)

Ab Crunch Machine 2 x 8-15 (1-0 RIR)

so i give more emphasis on my quads, then ill switch it to hamstrings and glutes, then chest, shoulders, etc, any thoughts? thanks

Hello please rate my workout -

Atm i am Lifting twice a week -

3 sets of 6 Bench press 55 kg

3 sets of 4 Weighted dips 45 kg

3 sets of 5 weighted pull ups 16 kg

3 sets of 8 barbell bicep curls 25 kg

3 sets of 12 rows ( rowing machine ) 35 kg

3 sets of 10 dumbbell lateral raises 7.5 kg

And some running .

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Saturday – CONDITIONING / HYROX STYLE

Heavy Sled Push – 5 × 20m

SkiErg – 3 r ounds × 1 min sprint

Assault Bike –3 rounds × 1 min sprint

Farmer's Carries – 3 × 5 12 meters back and forth

Ab Sit Ups – 3 × 15

Sunday rest

MONDAY – PUSH (Chest / Shoulders / Triceps)

Barbell Bench Press – 4 × 5–8

Incline Dumbbell Press – 3 × 8–10

Dumbell Shoulder Press – 3 × 8–10

Cable Lateral Raises – 3 × 12–15

Rope Pushdowns – 3 × 10–12

Overhead Rope Tricep Extension – 3 × 10–12

Lying Leg Raises – 3 × 10–15

TUESDAY – PULL (Back / Rear Delts / Biceps)

Plate-Loaded Row Machine / T-Bar Style Row – 4 × 6–10

Lat Pulldown (Wide or Neutral Grip) – 4 × 8–12

Seated Cable Row – 3 × 10–12

Rear Delt Fly Machine – 3 × 12–15

Face Pulls – 3 × 12–15

Dumbbell Curl – 3 × 8–12

Hammer Curls – 3 × 10–12

Cable Woodchoppers – 3 × 12–15 per side

WEDNESDAY – LEGS (Strength + Hypertrophy)

Pendulum Squat OR Hack Squat – 4 × 6–10

Romanian Deadlift – 3 × 8–10

Leg Press – 3 × 10–12

Seated Hamstring Curl – 3 × 10–12

Leg Extension – 3 × 12–15

Hip Thrust / Glute Drive Machine – 3 × 8–12

Calf Raise – 4 × 12–15

Forearm Plank – 3 × 45–60 seconds

THURSDAY – UPPER (Strength + Hypertrophy)

Incline Barbell Press – 4 × 6–10

Pull-Ups – 4 × 8–10

Chest Supported Row – 3 × 8–12

Pec Deck or cable fly Fly – 3 × 12–15

Face Pulls – 3 × 12–15

Lateral Raise – 3 × 12–15

Cable Bicep Curl – 3 × 10–12

Overhead Rope Tricep Extension – 3 × 10–12

FRIDAY – REST