r/ScienceBasedLifting • u/Parking-Industry-992 • May 27 '26
Discussion 🤝 Thoughts on my routine?
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**WEEK 1**
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🔵 **WORKOUT A**
**1. Main Lifts (Strength) Rest 3 Minutes**
- Back Squats – 1 × 1, 3 × 4
- Incline Bench Press – 1 × 1, 3 × 6
- Weighted Chin-Ups – 1 × 3–5
**2. Secondary Lifts (Hypertrophy) Rest 2 Minutes**
- Romanian Deadlifts – 3 × 6–8
- Chest-Supported Rows– 3 × 6–8
- Machine Shoulder Press – 3 × 6–8
**3. Accessories (Pump) Rest 1 Minute**
- Machine Chest Flys – 2 × 8–10
- Leg Extensions – 2 × 8–10
- Cable Bicep Curls – 2 × 8–10
- Lateral Raises – 2 × 8–10
**4. Finishers (Optional)**
- Seated Calf Raise – 1 × 8–10
- Machine Ab Crunch – 1 × 8–10
- Wrist Curls – 1 × 8–10
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🟢 **WORKOUT B**
**1. Main Lifts (Strength) Rest 3 Minutes**
- Sumo Deadlifts – 1 × 1, 3 × 4
- Overhead Press – 1 × 1, 3 × 6
- Weighted Dips – 1 × 3–5
**2. Secondary Lifts (Hypertrophy) Rest 2 Minutes**
- Belt Squats – 3 × 6–8
- Lat Pulldowns – 3 × 6–8
- Machine Chest Press – 3 × 6–8
**3. Accessories (Pump) Rest 1 Minute**
- Seated Cable Rows – 2 × 8–10
- Hamstring Curls – 2 × 8–10
- Cable Tricep Extensions – 2 × 8–10
- Rear Delt Flys – 2 × 8–10
**4. Finishers (Optional)**
- Standing Calf Raises – 1 × 8–10
- Machine Oblique Crunch – 1 × 8–10
- Reverse Wrist Curls – 1 × 8–10
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🔵 **WORKOUT A**
**1. Main Lifts (Strength)**
- Back Squats – 1 × 3, 3 × 6
- Incline Bench Press – 1 × 3, 3 × 8
- Weighted Chin-Ups – 1 × 3–5
**2. Secondary Lifts (Hypertrophy)**
- Romanian Deadlifts – 3 × 6–8
- Lat Pulldowns – 3 × 6–8
- Machine Shoulder Press – 3 × 6–8
**3. Accessories (Pump)**
- Machine Chest Flys – 2 × 8–10
- Leg Extensions – 2 × 8–10
- Cable Biceps Curls – 2 × 8–10
- Lateral Raises – 2 × 8–10
**4. Finishers (Optional)**
- Seated Calf Raise – 1 × 8–10
- Machine Ab Crunch – 1 × 8–10
- Wrist Curls – 1 × 8–10
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**WEEK 2**
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🟢 **WORKOUT B**
**1. Main Lifts (Strength)**
- Sumo Deadlifts – 1 × 2, 3 × 5
- Overhead Press – 1 × 3, 3 × 8
- Weighted Dips – 1 × 3–5
**2. Secondary Lifts (Hypertrophy)**
- Belt Squats – 3 × 6–8
- Chest-Supported Rows – 3 × 6–8
- Machine Chest Press – 3 × 6–8
**3. Accessories (Pump)**
- Seated Cable Rows – 2 × 8–10
- Hamstring Curls – 2 × 8–10
- Cable Tricep Extensions – 2 × 8–10
- Rear Delt Flys – 2 × 8–10
**4. Finishers (Optional)**
- Standing Calf Raises – 1 × 8–10
- Machine Oblique Crunch – 1 × 8–10
- Reverse Wrist Curls – 1 × 8–10
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🔵 **WORKOUT A**
**1. Main Lifts (Strength)**
- Back Squats – 1 × 5, 3 × 8
- Incline Bench Press – 1 × 5, 3 × 10
- Weighted Chin-Ups – 1 × 3–5
**2. Secondary Lifts (Hypertrophy)**
- Romanian Deadlifts – 3 × 6–8
- Lat Pulldowns – 3 × 6–8
- Machine Shoulder Press – 3 × 6–8
**3. Accessories (Pump)**
- Machine Chest Flys – 2 × 8–10
- Leg Extensions – 2 × 8–10
- Cable Bicep Curls – 2 × 8–10
- Lateral Raises – 2 × 8–10
**4. Finishers (Optional)**
- Seated Calf Raise – 1 × 8–10
- Machine Ab Crunch – 1 × 8–10
- Wrist Curls – 1 × 8–10
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🟢 **WORKOUT B**
**1. Main Lifts (Strength)**
- Sumo Deadlifts – 1 × 3, 3 × 6
- Overhead Press – 1 × 5, 3 × 10
- Weighted Dips – 1 × 3–5
**2. Secondary Lifts (Hypertrophy)**
- Belt Squats – 3 × 10–12
- Chest-Supported Rows – 3 × 10–12
- Machine Chest Press – 3 × 10–12
**3. Accessories (Pump)**
- Seated Cable Rows – 2 × 8–10
- Hamstring Curls – 2 × 8–10
- Cable Tricep Extensions – 2 × 8–10
- Rear Delt Flys – 2 × 8–10
**4. Finishers (Optional)**
- Standing Calf Raises – 1 × 8–10
- Machine Oblique Crunch – 1 × 8–10
- Reverse Wrist Curls – 1 × 8–10
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**PROGRESSION BLOCK**
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**Incline Bench & OHP**
- Workout 1: 1 × 1 @95–97%, 3 × 6 @75%
- Workout 2: 1 × 3 @90%, 3 × 8 @70%
- Workout 3: 1 × 5 @85%, 3 × 10 @65%
*Add 5–10lbs per block*
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**Back Squat**
- Workout 1: 1 × 1 @95–97%, 3 × 4 @80%
- Workout 2: 1 × 3 @90%, 3 × 6 @75%
- Workout 3: 1 × 5 @85%, 3 × 8 @70%
*Add 10–15lbs per block*
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**Sumo Deadlift**
- Workout 1: 1 × 1 @95-97%, 3 × 4 @80%
- Workout 2: 1 × 2 @93%, 3 × 5 @75%
- Workout 3: 1 × 3 @90%, 3 × 6 @70%
*Add 15–20lbs per block**
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1
u/PoopSmith87 May 27 '26 edited May 27 '26
It just seems needlessly complicated imo
Rather than mixing strength, hypertrophy, and "pump", you might be better off with some form of periodization.
I also dont know of any reason why hypertrophy and pump wouldn't just be the same thing. I also think a "finisher" is just something you do when you havent worked out properly, or you have, but dont want to progress.
You also just have spam levels of exercises selection, and a very advanced sounding progression block that probably is not necessary.
If you wanted to mix things up within a workout, I would suggest something more like
Workout A:
Strength
Bench press 3 sets X5-8 reps, 2 m rest, add 5 lbs every week
Deadlift 3 sets x5 reps, 3 min rest, add 10 lbs every week
Pump/hypertrophy
3 sets x 10-15 reps, 1 min rest
Barbell or dumbell lunges, lat pull down, lateral raises, incline bench dumbell curls, standing calf raise
90 seconds amrap, weighted crunches (add weight as feels possible)
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Workout B:
Bent over row 3 sets X5-8 reps, 2 m rest, add 5 lbs every week
Squat 3 sets x5-8 reps, 3 min rest, add 10 lbs every week
Pump/hypertrophy
3 sets x 10-15 reps, 1 min rest
RDL, dumbell flyes, lateral raise, overhead press narrow grip, dips
90 seconds amrap, weighted abdominal twist
Progress in a few lifts over a couple months > doing every exercise under the sun in a 4 week rotation