I have been back lifting serious for a year now using the general squat, push, pull routine 3 times a week (ss, texas method) and while it worked well I am feeling burnt out with it. I just need a change of everything, workout days, reps, etc... I am leaning more towards being in good overall shape instead of the squat heavy, eat, squat heavy, eat, gain a bunch of weight mentality around the site. Main thing is I just want to mix things up and not have to follow a routine to an exact T. I was thinking of a horizontal push/pull day, lower, vertical push/pull, lower with some different reps than 5 like usual. I want to incorporate more cardio also that can be done anything during the week. Here is what I have come up with so far, similar to the 5/3/1 but I am not following that rep scheme. I just want to do what I feel like on that day at least until I am ready to follow something again.
Bench Press 3x5
Incline DB Press 3x8
BB or DB Rows 5x10
DB Lunge 3x8
Pull Through (GM or RDL could go here too) 3x8
Calf Raise 3x10
OH Press 3x5
Pull Up 50 reps
Dips 50 reps
Front Squat 3x5
Dead Lift 1x5
Hanging Leg raise 4 sets
Calf Raise 3x10
Let me know what you think, the sets and reps are just an example.
Last edited by ELmx479; 09-28-2009 at 07:30 AM.
Have you looked into Baby Got Back?I was thinking of a horizontal push/pull day, lower, vertical push/pull, lower with some different reps than 5 like usual.
6'2 - 105kg (231lb)
That could work well, have you looked at WS4SB I think this would be a really good idea.
Let me know what you think, IMO it's a very well thought out flexible routine.
Squat briefs only 625 @ 210
Bench geared 525 @ 210
Deadlift geared 650 @ 220
Captains of Crush #3
Building Mighty Mitts...
Thanks for the suggestions, both routines look good and maybe just what I need to spark some new energy to my training.
I think it looks good. You might even want to think about using 5/3/1 on your main lifts, since the setup looks very similar.
Last edited by ELmx479; 09-28-2009 at 12:36 PM.
Do what you like Elmx...I understand where your coming from.
baby got back ftw, best routine I ever done
January 07-164 pounds
Deccember 07 - 225 pounds
June 08 - 205
November 08-238 pounds
*Bulking till January 1st*
After reading everything about the baby got back routine I did notice some things that seem odd.
First, in the example routine they have Rack Pulls 5x5 on day 1 then you are doing squats on day 2. Now, I don't know everything but that does not seem like a good idea as for recovery.
Second, it has arm work on the leg days?? So, basically you are hitting your arms all 4 workouts which does not seem like a good idea either. Other than that it seems like a decent program.