- My Forums
- Tiger Rant
- LSU Recruiting
- SEC Rant
- Saints Talk
- Pelicans Talk
- More Sports Board
- Fantasy Sports
- Golf Board
- Soccer Board
- O-T Lounge
- Tech Board
- Home/Garden Board
- Outdoor Board
- Health/Fitness Board
- Movie/TV Board
- Book Board
- Music Board
- Political Talk
- Money Talk
- Fark Board
- Gaming Board
- Travel Board
- Food/Drink Board
- Ticket Exchange
- TD Help Board
Customize My Forums- View All Forums
- Show Left Links
- Topic Sort Options
- Trending Topics
- Recent Topics
- Active Topics
Started By
Message
Good M-F lifting schedule/workout?
Posted on 2/7/20 at 12:13 pm
Posted on 2/7/20 at 12:13 pm
Currently doing 4 days per week with Wed rest and Sat/Sun rest, but I'd like to up it to 5x/week with only rest days being on weekends.
What ya got?
What ya got?
2
Posted on 2/7/20 at 12:40 pm to Brobocop
How long have you been lifting and what are your #'s in bench, squat and dead?
Posted on 2/8/20 at 11:10 am to Rep520
quote:
what are your #'s in bench, squat and dead?
What does this have to do with what days he works out?
Posted on 2/8/20 at 11:33 am to FulshearTiger
quote:
What does this have to do with what days he works out?
If you're programming over 5 vs 4 days, it matter for planning progression and dividing the bbn load among the days.
A newer lifter can use more constant intensity. If he's pulling 6-700, he'll need more variability in intensity to allow for more recovery from heavy sessions.
Posted on 2/8/20 at 12:10 pm to Brobocop
Posted on 2/8/20 at 12:46 pm to FulshearTiger
Your numbers pretty much control everything.
OP
Just do a push pull legs push pull split
Push-#1
Bench-531
Press- boring but strong (10*5) or BBB
Chbp-2 sets
Lateral raises supersetted with front raise-3 sets
Core
Pull#1
Pendlay row-531
Row- boring but big
Weighted chins- 8/5/3- same principle as 531 but lighter weights.
Rear Delts- 2-3 sets
Curls- 100 reps
Legs-
Squats-531
Squats-bbb
Leg curl- 100 reps
Calves
Core
Push#2
Press-531
Bench-bbb
Dips- 100 reps
Lateral and front raise superset
Core
Pull#2
Deads-531
Kroc row- 100 reps
Bodyweight chins- 100 reps
Rear Delts
Curls- 100 reps
There ya go. If you aren't familiar with 531, look it up. Set your training max at 80%.
Or you could just do the greyskull lp and do the conditioning on Tuesday and Thursday. Or any 531 3 day template with conditioning those days.
OP
Just do a push pull legs push pull split
Push-#1
Bench-531
Press- boring but strong (10*5) or BBB
Chbp-2 sets
Lateral raises supersetted with front raise-3 sets
Core
Pull#1
Pendlay row-531
Row- boring but big
Weighted chins- 8/5/3- same principle as 531 but lighter weights.
Rear Delts- 2-3 sets
Curls- 100 reps
Legs-
Squats-531
Squats-bbb
Leg curl- 100 reps
Calves
Core
Push#2
Press-531
Bench-bbb
Dips- 100 reps
Lateral and front raise superset
Core
Pull#2
Deads-531
Kroc row- 100 reps
Bodyweight chins- 100 reps
Rear Delts
Curls- 100 reps
There ya go. If you aren't familiar with 531, look it up. Set your training max at 80%.
Or you could just do the greyskull lp and do the conditioning on Tuesday and Thursday. Or any 531 3 day template with conditioning those days.
Posted on 2/8/20 at 12:51 pm to lsu777
Your 1 RM controls the days of the week you lift?
I'm going to disagree with you there. Certainly his goals and how long he has been lifting are signifcantly more impactful in determining the schedule. But a program is a program.
Rep/set combo is a different discussion.
I'm going to disagree with you there. Certainly his goals and how long he has been lifting are signifcantly more impactful in determining the schedule. But a program is a program.
Rep/set combo is a different discussion.
Posted on 2/8/20 at 12:58 pm to FulshearTiger
quote:
Your 1 RM controls the days of the week you lift?
Yes in some ways but more exercise selection more than anything along with rep/set scheme.
When you start looking at total tonnage and other things....yea it matters.
And asking his numbers was another way of determining his level of progression.
A program is a program??? Yea that's a sure fire way to burn out.
Posted on 2/8/20 at 1:00 pm to lsu777
ok bud You have no idea what his goals even are or how his current workouts are structured, but thanks for the tip on burning out
This post was edited on 2/8/20 at 1:02 pm
Posted on 2/8/20 at 1:10 pm to FulshearTiger
quote:
You have no idea what his goals even are or how his current workouts are structured, but thanks for the tip on burning
No shite, that's why is said it was important to know those things. He didn't answer so I laid out a program that with the 80% training max will auto regulate those things.
But hey I'm sure you know way more than me. I'm just a keyboard warrior with no history of helping others, specifically on this board.
Page 1 of 1
Popular
Back to top
Follow TigerDroppings for LSU Football News