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polish guy asks for advice regarding routine

F

fqqs

New member
Day 1

4x Squats: 5 reps
3x RDL: 8 reps
3x BB Row: 8 reps
2x Bicep Curls: 10 reps

Day 2

4x Bench Press: 5 reps
3x Military Press: 8 reps
3x Tricep Isolation: 8 reps
3x Ab/Calf Work: 15 reps

Day 3

4x Deadlifts: 5 reps
3x Pullups: 8 reps
3x Leg Press: 8 reps
2x Biceps Curls: 10 reps

Day 4

4x DB or Incline Press: 5 reps
3x Chest Dips: 8 reps
3x Side Lateral Raise: 8 reps
3x Ab/Calf Work: 15 reps

Day 1: On
Day 2: On
Day 3: Off
Day 4: On
Day 5: Off
Day 6: On
Day 7: Off

what do you think about that?
 
If you like it and it keeps you consistently lifting then it is fine. You didn't post your current lifts and stats. I would at least move the military press to day 4 as a main lift and cut the incline press. Cut the leg press for lunges for some unilateral work.

Now if you want a full critique you need to post up how you are progressing everything, what your ab work is, your stats, your goals etc.
 
first of all, thanks for your response

i'm 21 years old. i weight 74kg (174cm height)

my current numbers are:

bench: 90kg (200lbs) x 5
military press: 55kg (120lbs) x 5
back squat: 120kg (264lbs) x 5
front squat: 90kg (200lbs) x 5
deadlift: 150kg (330lbs) x 3

my main goal is hypertrophy&strength

up until now i was on full-body, push&pull, upper/lower routines, but with high rep range (>8). lastly (for couple of months) i feel like crap, sleepy tired. i did 1-week dealoading but it rather doesent help. i dont see any progress so i wonder if a bit lower volume and intensity may do the trick. i like a/b split (chest,shoulders,triceps,abs/calves) & (legs, back,biceps) very much. so i would be very grateful if you could help me building a routine


sorry for my bad english



so as you suggested:

Day 1

4x Squats: 5 reps
3x RDL: 8 reps
3x BB or DB Row: 8 reps
2x Bicep Curls: 10 reps

Day 2

4x Bench Press: 5 reps
3x Military Press: 8 reps (what to put here?)
3x Tricep Isolation: 8 reps
2x Ab/Calf Work: 15 reps

Day 3

4x Deadlifts: 5 reps
3x Pullups: 8 reps
3x front squat: 8 reps (love these)
2x Biceps Curls: 10 reps

Day 4

4x Military press: 5 reps
3x Chest Dips: 8 reps
3x Side Lateral Raise: 8 reps (what to put here?)
2x Ab/Calf Work: 15 reps

Day 1: On
Day 2: On
Day 3: Off
Day 4: On
Day 5: Off
Day 6: On
Day 7: Off
Click to expand...
 
Last edited:
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