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Message
Full body workout plan recommendations
Posted on 8/19/20 at 10:38 am
Posted on 8/19/20 at 10:38 am
Looking for fat burning/lean muscle focus.
3-4 day workouts.
3-4 day workouts.
5
Posted on 8/19/20 at 2:39 pm to PorkSammich
Just built myself a plan based on what is currently available in my gym at work - limited equipment due to COVID. If you want this to be a fat burning workout, superset some of the aux lifts so your heart rate doesn't drop in between exercises.
Day 1:
Back Squat
Straight Legged Deadlift
BB Bent Over Row
BB Curl
BB Wrist Curl
BB Shrug
DB Flat Bench
Pull Ups
Day 2:
BB Overhead Press
Leg Curls
Leg Ext
DB Incline Bench
EZ Reverse Curls
Lat Pulldown
Delt Flyes
Ab Circuit
Day 3:
Front Squat
BB Calf Raises
BB Upright Row
DB Hammer Curls
Cable Standing Tri Ext
DB Flyes
DB Lat Raises
Pull Ups
Day 4:
BB Flat Bench
Leg Press
Calf Press
Arnold Press
Cable Crossovers
DB Hammer Curls
DB Seated Lat Raises
Ab Circuit
Day 5:
BB Deadlift
DB Seated Overhead Press
EZ Skullcrushers
DB Shrugs
EZ Preacher Curls
Cable Tri Pushdowns
Cable Rows
Chin Ups
Day 1:
Back Squat
Straight Legged Deadlift
BB Bent Over Row
BB Curl
BB Wrist Curl
BB Shrug
DB Flat Bench
Pull Ups
Day 2:
BB Overhead Press
Leg Curls
Leg Ext
DB Incline Bench
EZ Reverse Curls
Lat Pulldown
Delt Flyes
Ab Circuit
Day 3:
Front Squat
BB Calf Raises
BB Upright Row
DB Hammer Curls
Cable Standing Tri Ext
DB Flyes
DB Lat Raises
Pull Ups
Day 4:
BB Flat Bench
Leg Press
Calf Press
Arnold Press
Cable Crossovers
DB Hammer Curls
DB Seated Lat Raises
Ab Circuit
Day 5:
BB Deadlift
DB Seated Overhead Press
EZ Skullcrushers
DB Shrugs
EZ Preacher Curls
Cable Tri Pushdowns
Cable Rows
Chin Ups
This post was edited on 8/19/20 at 2:40 pm
Posted on 8/19/20 at 3:46 pm to TigerInCbus
I envy your having the time to do all that. If I can get in two workouts a week I'm doing good.
Posted on 8/19/20 at 4:13 pm to Jim Rockford
It takes me less than an hour to change, workout, and change back into my work clothes. I use it as my lunch break.
Posted on 8/19/20 at 4:23 pm to TigerInCbus
My wife expects me to be available to talk on the phone during lunch 
Posted on 8/19/20 at 4:25 pm to PorkSammich
Squat, bench, and deadlift heavy and other cool shite like losing fat will follow.
Posted on 8/19/20 at 4:31 pm to TigerInCbus
Don’t do this. It’s all fluff. Just find a program using the main lifts, and throw in 2-3 accessories and you’re golden.
LiftVault
That has a bunch of good free programs
LiftVault
That has a bunch of good free programs
This post was edited on 8/19/20 at 4:37 pm
Posted on 8/19/20 at 5:17 pm to Bonkers119
Agree but am far from an expert. But results speak. Got their greyskull spreadsheet and am on week 9 and have lost 20 pounds. Also on a low carb, not keto, just cut down on rice and taters...AND...stopped snacking after dinner. Fiddled with the spreadsheet and the wife is doing it and loving it too.
Posted on 8/19/20 at 5:20 pm to PorkSammich
greyskull lp
For fat burning, learn to diet properly. I suggest avatar or carbon coaching or rp diet app or following leangains macros using MyFitnessPal.
Lg calc
For fat burning, learn to diet properly. I suggest avatar or carbon coaching or rp diet app or following leangains macros using MyFitnessPal.
Lg calc
Posted on 8/20/20 at 5:33 am to Bonkers119
Thanks for that website - looks like a great resource.
My main goal is to hit most body parts every day, but I do spend 15-20 minutes of my workout on the main lift each day, and about 30 min combined on the rest.
My main goal is to hit most body parts every day, but I do spend 15-20 minutes of my workout on the main lift each day, and about 30 min combined on the rest.
Posted on 8/20/20 at 5:48 am to TigerInCbus
Greyskull all day then. Best beginner plan there is imo.
Posted on 8/20/20 at 10:34 am to TigerInCbus
That’s overkill. One compound lift plus 3 accessories is plenty good enough for a day.
Posted on 8/20/20 at 1:24 pm to PorkSammich
Stronglifts 5x5 is my beginner recommendation. Add some accessory work for arms, upper chest, low back, etc if you want to.
Posted on 8/20/20 at 4:43 pm to lsu777
I'm all in on Greyskull, once I figure it out. Trying to sep the fat loss program.
Much appreciated.
Much appreciated.
Posted on 8/20/20 at 6:13 pm to Prosecuted Collins
Is the 5x5 similar to the 5 3 1 program?
Posted on 8/21/20 at 8:46 am to TigerInCbus
quote:
TigerInCbus
I use to do something similar... then injuries set in.
OP, find an A/B workout split and repeat as many times a weak as you care to. I typically do push/pull split routines and have had good success.
Posted on 8/21/20 at 10:25 am to Dixie Normus
Can someone dumb down the greyskull method for me? I’d like to start it
Posted on 8/21/20 at 1:11 pm to pwejr88
What don't you understand?
Pick a template, and Follow the set/rep scheme and progression.
If it says 2x5,1x5+.... You do first two sets of 5 reps, then on the last set you push to failure.
Let me know what you are not understanding and I'll try and explain.
Pick a template, and Follow the set/rep scheme and progression.
If it says 2x5,1x5+.... You do first two sets of 5 reps, then on the last set you push to failure.
Let me know what you are not understanding and I'll try and explain.
Posted on 8/21/20 at 7:54 pm to pwejr88
This is what I use:
GS
Download the spreadsheet, make a copy and rename. Follow the directions to get the starting weights. I strongly recommend that on the progress page you add a trendline. 777 has a thread referenced above that is well worth your time reading.
Edit to add another nice Write up.
GS
Download the spreadsheet, make a copy and rename. Follow the directions to get the starting weights. I strongly recommend that on the progress page you add a trendline. 777 has a thread referenced above that is well worth your time reading.
Edit to add another nice Write up.
This post was edited on 8/21/20 at 8:28 pm
Posted on 8/22/20 at 10:09 am to lsu777
quote:
What don't you understand?
LSU777, appreciate the info.
Do you always do warm up sets prior to the 3 working sets?
I am leaning towards the fat loss program so I can leave running in my routine. How many plug ins do you recommend when starting? Want to focus on chest, arms, and calves.
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