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My goal was to build a program that accomplishes a few goals:

  • Hit all muscle groups twice a week (compounds + accessories)
  • Utilize agonist antagonist supersets (staggered) in order to maximize gym efficiency + improve conditioning.
  • Include core every workout.
  • workouts under 50 minutes.

Day 1 - Horizontal Push Pull

GROUP A

  • Barbell Bench Press - 3 sets x 8-12 reps
  • Barbell Bent-Over Row - 3 sets x 8-12 reps

GROUP B

  • Incline Dumbbell Bench Press- 3 sets x 8-12 reps
  • Cable Row - 3 sets x 8-12 reps

GROUP C

  • Barbell Calf Raise - 3 sets x 12-15 reps
  • Hanging Leg Raise - 3 sets x 5-12 reps

GROUP D

  • Romanian Deadlift - 3 sets x 8-12 reps
  • Long Lever Plank - 3 sets x 60 seconds

Day 2 - Vertical Push Pull

GROUP A

  • Weighted Pull Up - 3 sets x 6 reps
  • Overhead Press - 3 sets x 6 reps

GROUP B

  • Lat Pulldown - 3 sets x 8-12 reps
  • Dumbbell shoulder press - 3 sets x 8-12 reps

GROUP C

  • Hanging Leg Raise - 3 sets x 5-12 reps
  • Dumbbell Side Raise - 3 sets x 12-15 reps

GROUP D

  • MAchine Ab Crunch - 3 sets x 8-12 reps
  • Dumbbell Front Raise - 3 sets x 12-15 reps

Day 3 - Arms + Legs

GROUP A

  • Hanging Leg Raise - 3 sets x 5-12 reps
  • Barbell Squat (heavy) - 3 sets x 5 reps

GROUP B

  • Long Lever Plank - 3 sets x 60 seconds
  • Barbell Deadlift - 3 sets x 5 reps

GROUP C

  • EZ-Bar preacher curl - 3 sets x 10-12 reps
  • French Press - 3 sets x 10-12 reps

GROUP D

  • Hammer Curl - 3 sets x 8-12 reps
  • Cable Pushdown - 3 sets x 10 - 12 reps

I'm assuming it's going to be pretty intense so I'll be lowering my weights a bit until conditioning improves. The goal is to balance out strength, conditioning, core, etc..

I put the leg accessories with the upper body compounds and the upper body accessories with the leg compounds. Gonna run this 3/6 days in a row with breaks after every 3 or after every 6 depending on fatigue.

Thoughts?

davegri
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1 Answers1

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Looks good. A few tweaks I’d recommend.

Day #1:

Group C

I would highly recommend removing dumbbell calf raises. No need for isolation gastroc/soleus training (due to fiber composition etc. you hit these else where in your workout and won’t notice much doing these alone). Instead I’d add in some kind of Plyo.

Day #2:

Ab crunch machine I would 100% ditch. Any compound functional movement will hit your abs. Aside from hitting your innercore (as a dynamic warm-up) stay far away from isolation ab training.

You’re hitting anterior delts twice (shoulder presses and front raises). I’d add in some kind of D2 Flexion / Extension (Diagonal shoulder movements) using a med ball w/ lunges or battle ropes (X pattern).

Day #3:

Looks pretty solid, I’d keep it as is

Mike-DHSc
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