Anyone want to judge this routine? Modify it for my goals?


New member

My goals are hypertrophy with solid strength increases as well.

This is a Mon Wed Fri routine follow alternating a b a format so week one would be a b a week 2 would be b a b

Workout A

Exercise Sets Reps
Squats 5 5
Bench Press 5 5
Bent Over Row 5 5
Barbell Shrugs 3 8
Tricep Extensions 3 8
Straight Bar or Incline Curls 3 8
Hyperextensions with plate 2 10
Cable Crunches 3 10

Workout B

Exercise Sets Reps
Squats 5 5
Deadlift 1 5
Standing Press 5 5
Bent Over Row (10% lighter than Workout A) 5 5
Close Grip Bench Press 3 8
Straight Bar or Incline Curls 3 8
Cable Crunches 3 10
have you ever picked a routine, stuck with it for a good 4-6 months, optimized it, and got gains from it ? or are you constantly changing routines every week and wanting to try something new ?

consistency = gains
made up routines are just to fill the pages of fitness magazines
Reps need to be higher for hypertrophy and recovery times shorter between sets....

If your sets are only 5 reps long, that usually means you are using heavy weight - and if that weight is too heavy to be able to fully contract the target muscle, then you will not achieve hypertrophy, only general strength gain.