PowerBuilder
New member
I had been out of shape for a while before I started this routine that resembles a 3 day hardgainer's style split:
Day One:
Bench Press 1 workset x 6-12
Side Lateral Raises 3x8-12 (to preexhaust and give triceps a chance to recover)
Tricep Pushdowns 2 x 10-12
Calves
Abs
Day Two:
Pull-Up 3 sets, 1 set to failure (usually one with bodyweight x 8 reps, followed by 2 assisted sets)
Dumbbell Row 2x10
Alternating Dumbbell Curl 2 x 10
Dumbbell concentration curl 1x12 (because I love to pump up the brachialis)
Calves
Abs
Day Three:
Deadlifts 2 x 5-7
Leg Extensions 3x6-10
Forearms
Calves
Abs
I didn't follow a weekly routine but normally took one day off between workouts, although once in a while I would take zero or two days off depending on how I felt. I gained a lot of strength with this as I went from working with about 155 on bench press to 225 for 9 reps. But I have been on 225 x 8 or 9 for the last 3 workouts. I'd like to make a new split that I can use while I try to bring my body fat from about 25% to about 12%. I didn't care about fat in the beginning because I just wanted to get back in the swing of things and gain strength back. I'd like any feedback on the following routine I was going to switch to. I have been neglecting my shoulders because they have been weak (I know that doesn't make sense) and I have stayed away from squatting as well for the same reason (I can barely squat 225 although I can easily deadlift 315 for 6-7 reps.)
Day1: chest, shoulders, tris
Military Press 2x5-8
Dips 2x5-8
Side Lat Raises 3x8-12
Z-bar Extension 2x5-8
Day 2: Lats, bis
Pullups 2x5-8 (as I loose weight I will try to add a dumbbell to my bodyweight if I can)
Dumbbell Row 3x8-12
Dumbbell Curls 2x8-12
Day 3: Legs lower back
Squats 4x5-20 (I was thinking of starting heavy with 5 reps, finishing with a couple of high rep sets with lower weight)
Leg Curls 3x6-10
Calves 3x6-10
I put shoulders first on day one because it is a priority and I've been neglecting them. I was thinking that dips would be a good change from bench for chest/tris especially because since it bodyweight I won't notice loss of strength as much from cutting weight. Same goes for staying with pull-ups. I should get good gains with squats because I haven't done them for years.
The fact that I am working the same muscle groups on the same days is only because it always seemed like it made much more sense. Pressing movements use triceps, chest, and shoulders no matter how you do them and your Lat exercises use your biceps. I would feel that if I did Lat's on one day and bi's on another that I would be working my biceps twice. There isn't any other type of split that makes sense unless you don't mind working some muscles twice a week.
Any advice on how to tweak this routine in any way will be appreciated. I realize that to go from 25%bf to 12% will take at least 3 months. Id like feedback on cardio too. Was thinking about doing about 45 min elliptical glider on off days. It will be hard because I love getting stronger and it is hard for me to diet. I believe that I am somewhere between mesomorphic and endomorphic, but that I just let myself get out of shape because of various circumstances in my life.
Day One:
Bench Press 1 workset x 6-12
Side Lateral Raises 3x8-12 (to preexhaust and give triceps a chance to recover)
Tricep Pushdowns 2 x 10-12
Calves
Abs
Day Two:
Pull-Up 3 sets, 1 set to failure (usually one with bodyweight x 8 reps, followed by 2 assisted sets)
Dumbbell Row 2x10
Alternating Dumbbell Curl 2 x 10
Dumbbell concentration curl 1x12 (because I love to pump up the brachialis)
Calves
Abs
Day Three:
Deadlifts 2 x 5-7
Leg Extensions 3x6-10
Forearms
Calves
Abs
I didn't follow a weekly routine but normally took one day off between workouts, although once in a while I would take zero or two days off depending on how I felt. I gained a lot of strength with this as I went from working with about 155 on bench press to 225 for 9 reps. But I have been on 225 x 8 or 9 for the last 3 workouts. I'd like to make a new split that I can use while I try to bring my body fat from about 25% to about 12%. I didn't care about fat in the beginning because I just wanted to get back in the swing of things and gain strength back. I'd like any feedback on the following routine I was going to switch to. I have been neglecting my shoulders because they have been weak (I know that doesn't make sense) and I have stayed away from squatting as well for the same reason (I can barely squat 225 although I can easily deadlift 315 for 6-7 reps.)
Day1: chest, shoulders, tris
Military Press 2x5-8
Dips 2x5-8
Side Lat Raises 3x8-12
Z-bar Extension 2x5-8
Day 2: Lats, bis
Pullups 2x5-8 (as I loose weight I will try to add a dumbbell to my bodyweight if I can)
Dumbbell Row 3x8-12
Dumbbell Curls 2x8-12
Day 3: Legs lower back
Squats 4x5-20 (I was thinking of starting heavy with 5 reps, finishing with a couple of high rep sets with lower weight)
Leg Curls 3x6-10
Calves 3x6-10
I put shoulders first on day one because it is a priority and I've been neglecting them. I was thinking that dips would be a good change from bench for chest/tris especially because since it bodyweight I won't notice loss of strength as much from cutting weight. Same goes for staying with pull-ups. I should get good gains with squats because I haven't done them for years.
The fact that I am working the same muscle groups on the same days is only because it always seemed like it made much more sense. Pressing movements use triceps, chest, and shoulders no matter how you do them and your Lat exercises use your biceps. I would feel that if I did Lat's on one day and bi's on another that I would be working my biceps twice. There isn't any other type of split that makes sense unless you don't mind working some muscles twice a week.
Any advice on how to tweak this routine in any way will be appreciated. I realize that to go from 25%bf to 12% will take at least 3 months. Id like feedback on cardio too. Was thinking about doing about 45 min elliptical glider on off days. It will be hard because I love getting stronger and it is hard for me to diet. I believe that I am somewhere between mesomorphic and endomorphic, but that I just let myself get out of shape because of various circumstances in my life.
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