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  1. #1
    Wannabebig Member
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    Routine and Other Questions

    Hi All,

    Due to my new work/life schedule, I'm trying to create a simplistic 3 day routine that would allow for moderate gains over time. I'd like it to revolve around compounds.

    Here is what I was thinking:

    Day 1
    Flat Bench 5x5
    OH Press 3x5
    Incline Bench 3x8
    Dips 3 x8

    Day 2
    Rest

    Day 3
    Deads 5x5
    Rows 3x5
    Chins 3x8
    Lat Pulldown 3X8

    Day 4
    Rest

    Day 5
    Squats 5x5
    Leg Press 1x20
    RDL 3x8


    Do you think Day 1 puts too much strain on my shoulders? I just tossed together the legs day, and I'm sure it needs some tweaking. Thanks for the help.

  2. #2
    The Flyfisher rbtrout's Avatar
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    Doesn't look too bad. A suggestion - on back day, do bent over rows last, it will give your low back a bit of recovery after doing deads. I usually do b/o rows last. This morning, I tried them right after doing a butt-load of pin pulls (hopefully, that's the right term) and some high pulls. I could barely do the same weight I did last week on them.

    Also, many will probably say only do 3X5 on deads. I'd leave it. A 5X5 has you doing 5X5 on deads. You just have to start lighter and progress a bit slower, but 5X5 on deads is killer.

    Legs day, you might consider alternating the leg press with a set of 20 rep squats. Of course, after 5X5, that's brutal and the weight has to be way lighter, but just a thought. SLDL's, as well.
    Last edited by rbtrout; 11-17-2008 at 10:27 AM.
    Give chalk a chance.


    49 years old

    665 squat
    700 deadlift
    325 bench

  3. #3
    Wannabebig Member
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    Thanks for the advice. I just wanted to clarify though, should I replace the RDL with sets of SLDL?

  4. #4
    The Flyfisher rbtrout's Avatar
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    I would, although the above advice is pretty good, as well.
    Give chalk a chance.


    49 years old

    665 squat
    700 deadlift
    325 bench

  5. #5
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    you can't really go wrong with that routine. compounds are always effective.

  6. #6
    Moderator joey54's Avatar
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    Nice routine. I would get rid of either the overhead press or incline bench personally. But, I like a little less volume. I would also alternate days 3 and 5. Much easier to dead after squatting, than squat after deadlifting.
    Last edited by joey54; 11-18-2008 at 04:07 PM.


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  7. #7
    All Natural Power Lunar Effect's Avatar
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    Quote Originally Posted by joey54 View Post
    Nice routine. I would get rid of either the overhead press or incline bench personally.
    I was going to suggest that as well. If you are doing flat bench and overhead, then there are no muscles left for the inclines that the other 2 didn't already take care of.

    I might also drop the pulldowns on Wednesday since you're already doing chins. Deads, rows, and chins will adequately cover all of the muscles in your back.

    I would also switch the order of your workout days 1-3-5 to 5-1-3. You'll want your bench day in between your squat and deadlift days.
    Last edited by Lunar Effect; 11-18-2008 at 05:06 PM.

  8. #8
    Senior Member
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    Quote Originally Posted by Fiftysev3n View Post
    Hi All,

    Due to my new work/life schedule, I'm trying to create a simplistic 3 day routine that would allow for moderate gains over time. I'd like it to revolve around compounds.
    You've created it. This is a great routine.
    Last edited by anonymous1; 11-18-2008 at 04:40 PM.

  9. #9
    Wannabebig Member
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    Thanks for the help everyone. I'll use the advice to modify the routine. Do the sets/reps seem sensible for my lower body day?

  10. #10
    All Natural Power Lunar Effect's Avatar
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    I don't do the leg press, but if I did I would probably increase the weight enough to do something like 2x8 rather than 1x20.

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