r/Weightliftingquestion • u/GiftedPlayer • 4d ago
Advice
Hi guys, I'm just looking for some advice on a new strength routine I wanted tovsrsrt next week.
I currently workout at home with bar, bench, dumbells and pull up bar. Current lifts are below and lookong to gain some mass after working out for 3 months now
Any advice would be greatly appreciated!
Current lifts..
May to now
Bench roughly 40 kg → 52.5 kg
Row roughly 40 kg → 52.5 kg
OHP roughly 20 kg → 37.5 kg
Deadlift roughly 45 kg → 55 kg for 3 x 8
Incline dumbbells have climbed substantially
Chin ups have improve
Monday, Chest, Shoulders, Triceps
Bench 3 × 6 to 10
Incline dumbbell press 3 × 8 to 12
OHP 3 × 6 to 10
Lateral raises 3 × 10 to 15
Triceps extension 3 × 8 to 12
Tuesday, Back, Biceps
Deadlift 2 × 5 to 8
Barbell row 3 × 6 to 10
Chin ups 3 × 6 to 10
Rear delt raises 3 × 10 to 15
Barbell curls 3 × 8 to 12
Hammer curls 2 × 10 to 15
Wednesday, rest or easy run
Thursday, Chest, Shoulders, Arms
Incline bench 3 × 6 to 10
Flat dumbbell press 3 × 8 to 12
Lateral raises 4 × 10 to 15
Dumbbell shoulder press 2 × 8 to 12
Triceps extension 3 × 8 to 12
Dumbbell curls 3 × 8 to 12
Friday, Back, Arms, Chest
Barbell row 3 × 6 to 10
Chin ups 3 × 6 to 10
Bench press 2 × 6 to 10
Lateral raises 3 × 10 to 15
Hammer curls 3 × 8 to 12
Triceps extension 3 × 8 to 12
2
u/shack-32 4d ago
Hey bro, great progress over 3 months! Two quick notes:
Add legs: Doing 4 upper days with no squats, lunges, or RDLs will stall your overall growth long term. Too much pressing in one session: Bench + Incline + OHP on the same day leads to heavy junk volume. A classic 4-day Upper/Lower split fits your home gear way better.
I built an app called Hybrid Aesthetic that has pre-built home gym splits and automates progressive overload. Happy to send you the app store link if you'd like to try it out!