Gym rats - post your routines / splits
Discussion
I need some inspiration.
Sure, I could do my own research, and I usually do but I thought it would be an interesting thread.
So, last year I did GVT and enjoyed it, but jeez it's looong and boring, so I'm not going back anytime soon.
I haven't done split muscle groups in years and I'm quite tempted to give it a go again, but dropping outright strength is a concern with that.
Anyway, the floor is yours - routines please!
Sure, I could do my own research, and I usually do but I thought it would be an interesting thread.
So, last year I did GVT and enjoyed it, but jeez it's looong and boring, so I'm not going back anytime soon.
I haven't done split muscle groups in years and I'm quite tempted to give it a go again, but dropping outright strength is a concern with that.
Anyway, the floor is yours - routines please!
Edited by TheJimi on Saturday 17th January 23:05
Monday: log press strict, military press strict, overhead smith machine, side raise, front raise, rear delts, triceps
Tuesday: Deficit deadlift (due to the plates), 18" deadlift, leg press, leg extension, leg curls?, lat work, row work, hammer curls
Wednesday: core work using equipment similar to TRX suspension training, dumbbell side to side thingys
Thursday: bench press, low incline, high incline, dumbell flat, dumbell incline, flys/flies for middle/lower chest, triceps
Friday: squat, leg extensions, leg curls, leg press, lat work, row work, normal arm curls.
Sat/Sun: strongman work - yoke, farmers, log, axle, dumbbell etc etc
Since the gym has become 24hr-ish I'm getting more time in to do the above, my last Tuesday session was 3 1/2 hours
edit:
work up to a heavy 5, take 5% off and hit 5 again, take 5% off and repeat. I do however try to hit 1 more rep than the last so it would go 5,6,7,8,9,10 but sometimes I don't hit this.
Each week I'll add 2.5kg to bench/overhead and 5kg to dead/squats. If I don't hit 5 reps I'll try the week after. (This program is only being run on my diet because it isn't ego training as such)
Accessories I work up to a heavy 3-5 rep, drop down to 60% then do 3x10 on that
Tuesday: Deficit deadlift (due to the plates), 18" deadlift, leg press, leg extension, leg curls?, lat work, row work, hammer curls
Wednesday: core work using equipment similar to TRX suspension training, dumbbell side to side thingys
Thursday: bench press, low incline, high incline, dumbell flat, dumbell incline, flys/flies for middle/lower chest, triceps
Friday: squat, leg extensions, leg curls, leg press, lat work, row work, normal arm curls.
Sat/Sun: strongman work - yoke, farmers, log, axle, dumbbell etc etc
Since the gym has become 24hr-ish I'm getting more time in to do the above, my last Tuesday session was 3 1/2 hours
edit:
work up to a heavy 5, take 5% off and hit 5 again, take 5% off and repeat. I do however try to hit 1 more rep than the last so it would go 5,6,7,8,9,10 but sometimes I don't hit this.
Each week I'll add 2.5kg to bench/overhead and 5kg to dead/squats. If I don't hit 5 reps I'll try the week after. (This program is only being run on my diet because it isn't ego training as such
) Accessories I work up to a heavy 3-5 rep, drop down to 60% then do 3x10 on that
Edited by smiffy180 on Saturday 17th January 23:02
Mine changes a lot but typical week would be Monday: 3 sets of WG pullups, lat pull downs, hammer strength lat machine, narrow grip rows, bent over reverse flies, then exhaustion on either 8x8 or 7x15 (FST) on either narrow grip pull down or one of the wide lat pull down machines.
Tuesday: Flat bench press (3-4 sets), incline either bench or on the smith (usually use smith on incline if working on my own), flies incline (DB), flies flat (machine), flies (under arm using cables) and finish again on usually high volume machine pressing with minimal rest.
Wednesday: Squats (4 sets), calf raises, leg extensions, leg curls, 3 sets of BB lunges s/s with good mornings, plenty of leg rolling and stretching and maybe leg press to get more glute. 10 minute bike.
Thursday: seated DB military press, seated lateral raises with DB, cable shrugs, cable reverse fly, cable lateral raises, exhaustion on machine pressing.
And then I will maybe do an arms day but it varies on what I'll do. I'll chuck focused core work in every now and then.
(don't listen to my routine though, I'm probably one of the weakest on here)
Tuesday: Flat bench press (3-4 sets), incline either bench or on the smith (usually use smith on incline if working on my own), flies incline (DB), flies flat (machine), flies (under arm using cables) and finish again on usually high volume machine pressing with minimal rest.
Wednesday: Squats (4 sets), calf raises, leg extensions, leg curls, 3 sets of BB lunges s/s with good mornings, plenty of leg rolling and stretching and maybe leg press to get more glute. 10 minute bike.
Thursday: seated DB military press, seated lateral raises with DB, cable shrugs, cable reverse fly, cable lateral raises, exhaustion on machine pressing.
And then I will maybe do an arms day but it varies on what I'll do. I'll chuck focused core work in every now and then.
(don't listen to my routine though, I'm probably one of the weakest on here)
New one while fixing knackered shoulder (can't hold on to a bar to squat, bench, pull ups etc)
Load of Supple Leopard flexibility in between
Rolling session, day or 2 off then next session.
Session 1
Deadlifts 8x4
Shoulder press 8x4
Front squats 8x4
Cable row 12x3
Cable pull throughs or nordics 12x3
Kettle bell swings 10x10
Session 2
Step ups 8x4
Walking lunges 8x4
TRX row 10x5
Hand release press ups 10x5
Farmers walk x3
Kettle bell swings 10x10
Previous split
Upper body 1
BB Bench/ press up/Bench super set reps: 5/5/5 5sets
Prone or bent over barbell row 5x5
Resistance curls 5x5
Legs
5x8
Mix of:
Single leg split squat
Good mornings
Step ups
Leg press
Upper body 2
Inc bench/press up superset as above
Weighted chin 5x5
Shoulder press/upright row/shoulder press superset
Load of Supple Leopard flexibility in between
Rolling session, day or 2 off then next session.
Session 1
Deadlifts 8x4
Shoulder press 8x4
Front squats 8x4
Cable row 12x3
Cable pull throughs or nordics 12x3
Kettle bell swings 10x10
Session 2
Step ups 8x4
Walking lunges 8x4
TRX row 10x5
Hand release press ups 10x5
Farmers walk x3
Kettle bell swings 10x10
Previous split
Upper body 1
BB Bench/ press up/Bench super set reps: 5/5/5 5sets
Prone or bent over barbell row 5x5
Resistance curls 5x5
Legs
5x8
Mix of:
Single leg split squat
Good mornings
Step ups
Leg press
Upper body 2
Inc bench/press up superset as above
Weighted chin 5x5
Shoulder press/upright row/shoulder press superset
A
Squats
Leg Curls
DB row
Db curl
Calf raises
B
Bench Press
Inc DB press
Mil press
Skullcrushers
Crunches
C
Deadlift
Front squat
Chin ups
Db curl
Calf raises
D
Inc BB Press
Db bench press
Db shoulder press
Tri push downs
Crunches
Train Mon,Wed & Fri rotating through the workouts e.g ABC week 1, DAC week 2
Simple power routine from Iron Addicts
Squats
Leg Curls
DB row
Db curl
Calf raises
B
Bench Press
Inc DB press
Mil press
Skullcrushers
Crunches
C
Deadlift
Front squat
Chin ups
Db curl
Calf raises
D
Inc BB Press
Db bench press
Db shoulder press
Tri push downs
Crunches
Train Mon,Wed & Fri rotating through the workouts e.g ABC week 1, DAC week 2
Simple power routine from Iron Addicts
I split mine as follows with example exercises depending on what kit is available in the gym and my location (home or gym):
back and chest: bench press, chest press, fly machine, bent over rows, deadlifts, cable rows, front levers.
shoulders and legs: planche training, shoulder press, upright rows, lateral raises, squats, split squats.
I also vary between 3x6 and 3x12 depending on goals and injuries.
back and chest: bench press, chest press, fly machine, bent over rows, deadlifts, cable rows, front levers.
shoulders and legs: planche training, shoulder press, upright rows, lateral raises, squats, split squats.
I also vary between 3x6 and 3x12 depending on goals and injuries.
Monday- Ball Saw and something I can't quite remember, Snatch Dops, Full Snatch, Front Squat, Heavy Hip thrusts, Turkish get up variation and something else I can't quite remember.
Wednesday- Push Press and chin up, Heavy RDL, Bench Press and Dumbel Bent over row, Landmine deadlifts and plank.
Thursday- Drop Snatch, Full Snatch, Snatch grip deadlift, Rear facing elevated split squat and Roll outs, Farmers walk and Band KB swings.
Saturday- Band pull aparts and Leg lowers, Full Clean, Box squat, Floor press and barbell bent over row, Sled Rope Row.
Wednesday- Push Press and chin up, Heavy RDL, Bench Press and Dumbel Bent over row, Landmine deadlifts and plank.
Thursday- Drop Snatch, Full Snatch, Snatch grip deadlift, Rear facing elevated split squat and Roll outs, Farmers walk and Band KB swings.
Saturday- Band pull aparts and Leg lowers, Full Clean, Box squat, Floor press and barbell bent over row, Sled Rope Row.
I remember the days when I could throw everything at 5, 6 or 7 exercises a session 4 or more times a week. I did make good progress, but I wonder if I did throw everything at all those exercises, and if I'd have been better off doing 2, 3 or 4.
At the moment I'm adapting to riding a bike 3x a week, so dropped barbell squat/deadlift to give myself a bit of a break. 3x a week I alternate between
A
Double KB front squat(/Double KB press) - ladders of 2(1), 4(2), 6(3), 8(4), 10. On timer.
Rows - up to heavy set of 10-15, heavier set of 6-10. 4x10 on timer
B
KB swings(/bent press) - 10 rounds on timer adding 5-10 swings total over last time. 1 bent press per arm during rest period
Dips - up to heavy set of 15-18, then heavier set of 10-12. 4x10 volume on a timer
When I'm back to squatting and decide to do a more legs focused routine it'll probably be something like
A
Suitcase deadlifts
Bent press/dips
B
High bar squat
Rows
At the moment I'm adapting to riding a bike 3x a week, so dropped barbell squat/deadlift to give myself a bit of a break. 3x a week I alternate between
A
Double KB front squat(/Double KB press) - ladders of 2(1), 4(2), 6(3), 8(4), 10. On timer.
Rows - up to heavy set of 10-15, heavier set of 6-10. 4x10 on timer
B
KB swings(/bent press) - 10 rounds on timer adding 5-10 swings total over last time. 1 bent press per arm during rest period
Dips - up to heavy set of 15-18, then heavier set of 10-12. 4x10 volume on a timer
When I'm back to squatting and decide to do a more legs focused routine it'll probably be something like
A
Suitcase deadlifts
Bent press/dips
B
High bar squat
Rows
Have tried heaps of different routines, and tend to run routines for about 8 weeks and then change them ..
Currently doing a push/pull/legs rotation, 4-5 days a week + 1-2 cardio/HIIT sessions ..
Push:
Incline bench, 4x8
cable flies, 3x12
Military press, 3x8
Lat raise, 3x8
Rope tricep ext, 3x10
Guillotine bench press, 2x12
Dips to failure x2
Pull:
Sumo Deads, 4x8
Wide grip pull ups, 3x10
Seated row, 3x8
Face pulls, 3x12
Straight bar pull downs, 3x8
barbell shrugs, 3x8
Bicep curls if I can be bothered, 3 sets to failure
Legs:
A1 Squats, 4x8
A2 calf press, 4x8
Hamstring curls, 3x8
Leg press, 3x8
Leg extension, 3x10
Seated calf press, 3x12
Pretty short rest periods, usually 60-75 secs, and try to beat my last session by reps or 2.5 kgs ..
Currently doing a push/pull/legs rotation, 4-5 days a week + 1-2 cardio/HIIT sessions ..
Push:
Incline bench, 4x8
cable flies, 3x12
Military press, 3x8
Lat raise, 3x8
Rope tricep ext, 3x10
Guillotine bench press, 2x12
Dips to failure x2
Pull:
Sumo Deads, 4x8
Wide grip pull ups, 3x10
Seated row, 3x8
Face pulls, 3x12
Straight bar pull downs, 3x8
barbell shrugs, 3x8
Bicep curls if I can be bothered, 3 sets to failure
Legs:
A1 Squats, 4x8
A2 calf press, 4x8
Hamstring curls, 3x8
Leg press, 3x8
Leg extension, 3x10
Seated calf press, 3x12
Pretty short rest periods, usually 60-75 secs, and try to beat my last session by reps or 2.5 kgs ..
LordGrover said:
Art0ir said:
Mon - Bench variations and assistance work.
Tue - Deadlift variations and assistance work.
Thu - OHP variations and assistance work.
Fri - Squat variations and assistance work.
Not much pulling/back work there, or do you include that on deads day?Tue - Deadlift variations and assistance work.
Thu - OHP variations and assistance work.
Fri - Squat variations and assistance work.
Monday
Bench (varying between flat/incline/decline and normal/close grip)
Dumbbell presses
Weighted dips (varied positions focusing on either chest or triceps)
Superman extensions
Cable pushdowns
Sometimes flies
Tuesday
Weighted chins to warm up
Deadlift variations
Lat pulldowns
Some sort of rows
Bicep work
Thursday
OHP
Push press
Side raises
Front raises
Bent over side raises
Some other rear delt work
Shrugs
Friday
Squat variations
Barbell lunges
Leg extensions
Leg curls
Glute Ham raises
Calves
May add a GPP day in on Wednesday in the future.
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