Some Advice Needed On Routine

Hi all,

trained on and off over the years normally using body splits. Seen decent gains as always been on point with my diet etc.

Looking to get back into it however as I'm hitting 40 soon I'm looking at a more simplified routine.

I like the look of the below however the majority of the info I can find suggests doing it over 3 days. MWF usually so it would be A-B-A then B-A-B the following week however I was looking to do it MT TF so it would be A-B A-B then same week after etc.

Routine:

A

Squats 3x6-8

Bench 3x8-10

Bar Rows 3x8-10

CGBP 3x8-10

B

Trab Bar Deads 3x6-8

Overhead Press 3x8-10

Chins 3x8-10

Preachers 3x10-12

Progressive overload would be key adding some weight to bar each session if I hit within the rep range the previous session.

The only think to change would be the tri/Bi exercise so might do preachers on the first B then dumbell curls the second B.

Main goal is just to put on some mass.

Thoughts?
 
I would train upper/lower split if you plan on Mon,Tues,thurs,fri
Have an A and B routine for each which could just simply be different exercise
Or to be a bit more advanced, A could be strength focused and B hypertrophy focussed
Agree with this OP

OP your suggested routine is loosely full body every time your in the gym (abbreviated admittedly), I’d expect it to catch up with you sooner rather than later, especially if pushing progressive overload

Upper lower one strength based one more hypertrophy based would work nicely imo and should allow you to recover a little easier
 
Thanks for the swift replies.

Something more akin to this?

Or do Upper A Upper B low reps for strength Monday/Tuesday then Upper A Lower B for hypertrophy Thursday/Friday with higher reps 8-12

Upper A
Bench Press

3 sets of 6-8 reps.
Rows
3 sets of 6-8 reps.
Incline Dumbbell Press
3 sets of 8-10 reps.
Lat Pull-Downs
3 sets of 8-10 reps.
Lateral Raises
2 sets of 10-15 reps.
Triceps Pushdowns
3 sets of 10-12 reps.
Dumbbell Curls
2 sets of 12-15 reps.

Lower A
Trap Bar Deadlifts

4 sets of 6-8 reps.
Leg Press
3 sets of 10-12 reps.
Seated Leg Curls
3 sets of 8-10 reps.
Front Squat
2 sets of 10-12 reps

Upper B
Chins

3 sets of 6-8 reps.
Barbell Shoulder Press
3 sets of 6-8 reps.
Seated Cable Row
3 sets of 8-10 reps.
Dumbbell Bench Press
3 sets of 8-10 reps.
Preacher Curls
3 sets of 10-12 reps.
Skull Crushers
2 sets of 12-15 reps.

Lower B
Squats

4 sets of 6-8 reps.
Split Squats
3 sets of 8-10 reps.
Stiff Legged Deads
3 sets of 10-12 reps.
 
Very sensible program. Only thing I would change is to undulate your rep ranges. For instance:

A

Squats - 3x4
Bench - 3x4
Rows - 3x8-12
CGBP - 3x8-12

B

Trap Bar Deads - 3x4
Overhead Press - 3x4
Chins - 3x8-12
Curls - 3x8-12

C

Squats - 3x8
Bench - 3x8
Rows - 3x8-12
CGBP - 3x8-12

D

Trap Bar Deads - 3x8
Overhead Press - 3x8
Chins - 3x8-12
Curls - 3x8-12
 
Thanks for the swift replies.

Something more akin to this?

Or do Upper A Upper B low reps for strength Monday/Tuesday then Upper A Lower B for hypertrophy Thursday/Friday with higher reps 8-12

Upper A
Bench Press

3 sets of 6-8 reps.
Rows
3 sets of 6-8 reps.
Incline Dumbbell Press
3 sets of 8-10 reps.
Lat Pull-Downs
3 sets of 8-10 reps.
Lateral Raises
2 sets of 10-15 reps.
Triceps Pushdowns
3 sets of 10-12 reps.
Dumbbell Curls
2 sets of 12-15 reps.

Lower A
Trap Bar Deadlifts

4 sets of 6-8 reps.
Leg Press
3 sets of 10-12 reps.
Seated Leg Curls
3 sets of 8-10 reps.
Front Squat
2 sets of 10-12 reps

Upper B
Chins

3 sets of 6-8 reps.
Barbell Shoulder Press
3 sets of 6-8 reps.
Seated Cable Row
3 sets of 8-10 reps.
Dumbbell Bench Press
3 sets of 8-10 reps.
Preacher Curls
3 sets of 10-12 reps.
Skull Crushers
2 sets of 12-15 reps.

Lower B
Squats

4 sets of 6-8 reps.
Split Squats
3 sets of 8-10 reps.
Stiff Legged Deads
3 sets of 10-12 reps.
Looks good. But I’d keep reps at 12-15 for the hypertrophy sessions just purely so the weights you can use are lighter, the rep ranges you’ve got listed for strength and hypertrophy are too similar atm

I think that’s a great routine tbh
 
What you’ve listed will work though, the above is just what I’d do

Overall it looks good

Just for clarity

Monday Upper A - 4-6 rep range
Tuesday Lower A - 4-6 rep range

Thursday Upper A - 12-15 rep range
Friday Lower B - 12-15 rep range

This for all exercises not just compounds?
 
Just for clarity

Monday Upper A - 4-6 rep range
Tuesday Lower A - 4-6 rep range

Thursday Upper A - 12-15 rep range
Friday Lower B - 12-15 rep range

This for all exercises not just compounds?
Isolation exercise (lat raises, curls, pressdowns etc) on the heavy days can still be 8-15 reps mate (no point going lower than that on them) but the heavy compounds can be 3-8 reps

Hypertrophy days even the compounds I’d do for 12-15 reps otherwise u risk burn out and possible injury (CNS/joints/Tendons)

Edit: but as I said you could do it how u listed it and see how u get on. Personally for me it’d be too much as I’m fairly strong so it adds up quickly hence why I’d keep the second workouts lighter. If your more of a beginner u may be fine as it is
 
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