Critique on new routine
I've been on a WBB1-like routine for about 14 weeks now. Basically I do more volume than WBB1the prescribed, but things move along nicely. The split is M-W-F for chest/back, legs, and, shoulders/arms.
Now I am thinking of changing my routine at light/speed and heavy days as follows: Mon: heavy upper body, Tue: light legs, Wed: off, Thu: heavy lower, Fri: light upper, Sat: cardio, Sun: off
My target rep range on the heavy days will be between 4 and 6 (currently at 6-8), and 10-12 at the light days. I calculate the weight for the light days at 60% of the heavy (i.e. I currently squat 215 x8, so the target for my heavy days will be 235x6, and 135x10-12 for the light days).
Here's a detailed program. Any critique is more than welcome and highly appreciated.
Thank you all for your continuous support!
Day 1 – Heavy upper
BB Bench Press
(Pin Press – every other week)
Dips (goal is weighted)
BO BB Row or T-bar Row
Day 2 – Light/speed lower
Box Squat (Speed)
Stiff Legged Deadlift (Speed)
Day 3 – Rest
Day 4 – Heavy lower
(Stiff legged deadlift – every other week)
Day 5 – Light upper
Close Grip Bench
Day 6 – Cardio/Abs
Cardio/HIIT stuff and abs/back extensions
Day 7 – Rest
to me it looks pretty good, but you probably know more than me, one thing i saw is if your doing good mornings on your heavy lower day theres no point in doing sldl every other week cuz it does the same thing as gm's. And if you really only want to do heavy stuff on your heavy day then shoulder press should be on your heavy upper day. Also since your aiming for speed on your light days you should add clean to either upper or lower (do a full squat clean if lower day), as long as you know how to do clean. Other than that it looks pretty darn good to me.
give it a try and see.
I'm also using upper/lower split.
Mine is like this
1. upper (chest/bis/shoulders focus)
2. lower (quads)
4. upper (back/tris)
5. lower (hammies)
Thanks for the input guys. Cleans sound like a good idea.
I would switch days 4 and 5 with eachother. Why not have 2 days between your Speed and Heavy days for both upper and lower, instead of 3 days between heavy and light upper days and only one day for the heavy and light Leg days?
I'm not sure how good of an idea it would be to do Stiff legged Deadlifts as a quick movement,i feel that could lead 2 a quick injury, that's something I would not advise, just do normal paced sets.
TP - Thanks. Both suggestions make sense.